Thursday, February 28, 2013

Sugar is Toxic!

"Sugar is indeed toxic. It may not be the only problem with the Standard American Diet, but it’s fast becoming clear that it’s the major one." Read more of this very interesting article:
Its the Sugar, Folks!

Go girls go!! - keep strong on that sugar detox!! The proof is in the pudding - oh maybe not a good choice of words for those of us battling those cravings :)
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.

Yep, this crew is definitely something else :) Well done!

Wednesday, February 27, 2013

5 rounds

8 Floor Wipers
20 weighted Walking lunges ( dumbell or kettlebell each hand)

floor wipes, floor wiper, and more floor wipers :)

Tuesday, February 26, 2013

5 rounds

10 Squat cleans
10 T2B

The power snatch, power clean, full snatch and full clean begin and end with the feet. The start is critical; if the start is weak, the middle and finish will be adversely affected. Bill Starr recommends athletes finish the pull high on the toes before moving under the bar with maximum speed and aggression.  Read more: Feet First by Bill Starr

Here she is...

Baby Ella and big sister Avery!
Congratulations Schlamp Family!!

Monday, February 25, 2013

Another one joins the MU Club!

20 min AMRAP

10 Push Press
10 KB Swings
10 Bar facing burpees

Sunday, February 24, 2013

She's here!!!

Baby Ella Valyn Schlamp arrived safely this morning at 5:15... 8lbs 21 inches!! Momma Jackie and babe are doing great!

Saturday, February 23, 2013

Cinnamon, let me in...

Did you know... 

Cinnamon: Controls Glucose Levels. Cinnamon contains antioxidants called polyphenols that boost levels of three key proteins responsible for insulin signaling, glucose transport, and inflammatory response. Sprinkle one half teaspoon on your food to slow carbohydrate absorption by 29 percent.
Marks's Daily Apple

Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular.

Ceylon cinnamon is sometimes called true cinnamon. It is more expensive and has a sweet taste. The quills are softer and can be easily ground in a coffee grinder. Ceylon cinnamon is sold in specialty stores.

Most cinnamon sold in supermarkets in North America comes from the less expensive variety, Cassia cinnamon. It has a darker color and the quills are harder. Unlike Ceylon cinnamon, it can't be easily ground into a powder using a coffee grinder. Cinnamon for Health

Friday, February 22, 2013

Fun Friday

12 min AMRAP

50 squats
30 push ups
15 pull ups

Fun Friday crew slays!!

 Larry and Bryce monkey around :)

Thursday, February 21, 2013

Plan B :)

5 rounds

50 Double Unders
21 Kettle bell swings
100m row

Wednesday, February 20, 2013

5 rounds

15 Wallball Shots

6:30pm crew goes heavy:

 Oh yeah Daneen!

Scott's 335lb deadlift

Tuesday, February 19, 2013

Tooth decay bacteria evolved as diet changed

"Mesolithic hunter-gatherers living on a meat-dominated, grain-free diet had much healthier mouths than we have today, with almost no cavities and gum disease-associated bacteria, a genetic study of ancient dental plaque has revealed. " ABC Science

Monday, February 18, 2013

Family Day WOD 10am

18 Reps each movement Must finish a set before moving on

Set 1   Pull up
           Push ups

Set 2  Grd 2 OVH & then OVH Squat (plate) 45/2
          OVH Step Lunge (plate) 45/25
          Box Jump

Set 3  Ring Dips
          Knees 2 Elbows
          Wall Balls 20/14

Set 4  KB swing
          Turkish Get-up

Finish  Farmer Carry (plates) 45/25

Sunday, February 17, 2013

Friday, February 15, 2013

Fun Friday

Start with Birthday Burpees! Happy 25?? Birthday Amber but we did 31 just for kicks :)

Then 30 ground to overhead

Thursday, February 14, 2013

The heart breaker :)

5 rounds
10 dumbell thrusters
5  Bear crawls (the very lucky 6:15 am and 9am crews did 20 walking lunges with dumbells)
50 Double Unders


OH YEAH someone joined the muscle up club today!!!
Congratulations BYRON!!!

Wednesday, February 13, 2013


Wallball Shots
KB Swings
Mountain Climbers


Another interesting article on Shoulders

Tuesday, February 12, 2013

7 min AMRAP

7 Box jumps
7 Burpees

Darn nice burpees Cindy!!

Newest Team Underground member:

Ireland Patricia Bruins
Congratulations Courtney and Jeremy!!!

Monday, February 11, 2013


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 Miley just happy as can be

Sunday, February 10, 2013

The time is here to find the fittest! Games open registration has began!

Saturday, February 9, 2013


Watch Wayne's house being moved Oh yeah Badlands has a celebrity!

"Antibiotics used for meat and chicken production almost 4 times higher than antibiotics used to treat sick people"  Read more: The Meat industry...

Friday, February 8, 2013

Well Hello there Friday :)


 Larry battling hard.. awesome job!

 Amber demonstrating a pretty good OVS :)

Jody rocking toes to bar!


squat therapy:

Thursday, February 7, 2013

30 Box Jumps
50 Deadlifts
30 Box jumps

Wednesday, February 6, 2013

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans,
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Last one checked off...yep Ashley is done!

Tuesday, February 5, 2013

A nice litttle chipper...

30 push ups
40 pull ups
50 kettle bell swings
60 situps
70 burpies (oh yeah)

Willy warming up the crew on the ladder:

Monday, February 4, 2013

CrossFit in the Rockies...

Scott and Mandy getting a better view of things...

...of course after a hard day of snow shoeing one needs to hydrate 
with coconut water and a little rum ;)


4 rounds
5 dips
10 front squats
20 wallballs ( 5 burpies penalty  if wall balls are broken)