Going Heavy...

3 rounds:

With a weighted vest:
15 Deadlifts 185/135
10 HSPU
5 pull ups
400 m run

Work your Deads....

Take your time and play around with the deadlift
3-3-3-3-3

5 rounds for time:

5 HSPU
10 Wallballs

4 rounds:

12 Shoulder Press
5 K2E
25 Back Squats

"We cannot become what we need to be, remaining what we are."... Max Dupree

Row Row Row Ur C2...

After 10 days we are in 88th spot... there are 274 teams.
Badlands Underground have collectively rowed 301,451 meters! If we break it down further and take out all the virtual teams. We are 58th / 183 teams and if you want to go head to head with only the health clubs with 50 or less members we are 6th / 9 teams.

Hats off to Ken who has rowed 10k not once but three times and he just keeps getting faster! His lovely wife, Lynn, decided to join in the fun and rowed her first 10k on Thursday!

I have almost registered everyone (yes if you have not found the time to log on I have did it for you).

Happy rowing.....

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Kaine has the the top time so far of 23:00 mim. Post to comments if you have a better one!

Find your 3 rep max:

Overhead squat
Bench press

4 rounds:

4 minute AMRAP of:
15 Shoulder Press
15 one arm kettlebell swings
15 reverse pulls
15 box jumps
rest 30 secs
then:
3 cycles of 30sec on 10 off of sprints

250m row
20 walking lunges
250m row
20 K2E
250m row
20 ring dips
250m row

Coming soon...

I have ordered this book and others. Look for them in our, soon to be done, stretch and reading room :)

Food for thought...

K today is my rest day.... rest days after Saturday nights are always good :) and I have some extra time ...

Grass Fed vs Grain Fed




This info is taken in part from Eat Sleep Fast:

Read it! Ask questions! Do your own research!

".... So just what is the difference between grass-fed vs. grain-fed? Well the answer is a lot! Its better for the animals, the environment and your own health.

* The Animals Health: Cows are a ruminant. What this basically means is they are designed to digest plant based foods only. They have three stomachs, the first is called a "rumen." Cows basically semi-chew their food, swallow it and allow the bacteria in their rumen to break the cellulose down further. Then they regurgitate (yummy) this semi-digested food and swallow it again. This allows the cow to actually use the grass, and they eat the bacteria as well! Cool huh? Ok, maybe only to me. By feeding these animals grains, they develop a conditions known as "acidosis" or "acid ingestion." The bacteria in their guts create a variety of acids. When they are on pasture they create plenty of saliva to neutralize it. But since a grain based diet is low on roughage, they do not ruminate their food as long, leading to this net acid load. If this continues long enough, which in feedlot it does, the cows develop "rumenitis." This is an inflammatory state of the rumen wall. They develop ulcers because of it and cannot digest food nearly as well.

* The Environment-Agriculture is easily the most destructive act we have done to our planet in the last 10,000...or of all time for that matter. Soil is the basis of life on earth, and the planting of annual mono-crops (wheat, soy, corn etc) year after year destroy top soil. Without top soil there will be nothing. This is why the answer to world hunger doesn't involve feeding the starving grains. Planting annual mono-crops is not a sustainable practice, when all the top soil is gone, what will you grow? We need agricultural practices that build top soil, not destroy it. Raising animals on a perennial poly-culture does just that. Ruminants eat the grass, expend the waste as urine and fecal matter, and that right their builds topsoil. What do you actually think is more destructive to the planet, eating a steak from a cow raised on a pasture, or replacing it with some pseudo soy burger shipped here from Mexico? Let's see, I killed one animal to eat my meal (the cow) and you killed countless by plowing your field for soy, destroyed top soil while my cow built it, burned plenty more fossil fuel getting it on your plate, and damned rivers to irrigate it. Basically you destroyed entire ecosystems to eat a shitty tasting piece of fake meat. Thumbs up to you. Substitute the soy burger for; bagels, cereal or low-fat bran muffins. My steak still wins any day of the week.

* Nutritionally- Basically, grass-fed kicks ass in the nutrition department. It's total fat content is lower, making it higher in protein. It has a far better ratio of omega-6 to omega-3, is higher in CLA (conjugated linoleic acid), Vitamin E & C and Beta-carotene ..."

One of the local farms, this one located in the Cypress Hills, has Grain Fed Beef for sale:
Poker Cattle Co.

Let's Rip It Up!

CrossFit 50's Style:

Watch for the: footwork speed and agility drills, deadlift, clean and jerk, gymnastics - flips, rolls. Oh yeah ... GPP baby... Rip It Up!

Just a reminder...

Join the Badlands Underground rowing team.

Click here: Fall Challenge Sign in as a new user. Set up your rowing log book. Then click the TEAM tab and join our team. Important once you scroll down and find our team, you must confirm that you want to join the team.

After one day we are sitting in 144th place :(

I know we will move up once everyone logs in their meters.

Rowing Challenge starts today!

Get your row on!

Then 3 rounds:
15 Deadlifts 135/95
10 Ring dips
5 HSPU

then:
run 1K

how much crack did i just injest?

so using the internet at a local coffee stop, for reasons not pertinent to this area of bashing - tea in hand small coffee for Grama G and a slight dilemma for the kids -juice/sugar dome naw, tea they won't be into right now, hold on organic chocolate milk, that's the one. So as conversation flared about the Canadian food Guide I noticed a slight change in behavior, nothing drastic but stuff a parent notices. So upon inspection of the cm the culprit was reviled - shit loads of sugar - 24 grams in fact - how much is that enough to nearly fill a coffee lid. Then I was teased about being a bad parent from another parent and all I could reply with is hey I'm learning and I hope we all are, look what's in our food watch for soothing misleading labels and processing plant distribution agents aka(foods) - ya I know it's said all the time but help remind me too, we are all in this together

Take time to find your 3 rep Thruster max...

Reduce weight by approx. 10%
Then:
Reps 15-12-9-7-5 
You will have 1 minute to do the reps. If in 1 minute you have completed the reps the next minute you have one minute of rest, If you did not complete the reps the following  minute you do strict pull ups to complete the reps. For example, 15 reps and you only completed 10 in a minute, the next minute you do  5 strict pull ups.

Concept2 Fall Challenge

Okay, the team has been created: BADLANDS UNDERGROUND.
Everyone needs to add themselves to the team. Click on this link Concept2 Fall Challenge.

On the left side of the page click "New Users". Follow the instructions. Once you have created a online log book, click teams. Find "join a team" link, click on our team name. If you are having troubles click here:

Easy! Then every Friday enter your meters in your online wod book. If you do not have access to a computer talk to me, as your team captain :) I can add you to the team and enter your meters.

It would be awesome if everyone at the gym was part of the challenge. Friends, family anyone who has access to a rower or ski erg can be part of our team and the Fall Challenge. We could win a Concept2 rower.

Can you row 100,000 meters?

Let's join the 2010 Concept2 Team Challenge! Once our team is registered all you have to do is keep track of meters on the rower or ski erg. Last years winning team accumulated 50,586,253 meters! Are you up for the challenge?

Dairy Free Cheese?

Daiya Vegan Cheese

Daiya cheese is free of soy, casein, lactose, gluten, egg, wheat, barley, corn, rice and nuts. There are no artificial ingredients, preservatives, hormones, antibiotics, or animal products of any kind. Daiya melts like cheese, grates like cheese and tastes like cheese. Fortunately, for those with dairy issues, Daiya does not digest like cheese, but rather digests like other whole, plant-based product.

When in San Diego, we had some gluten free pizza topped with Daiya Cheese.  It was sooo good! We had seconds... maybe even thirds! Definitely worth a try.

You can buy Daiya cheese in Calgary and Edmonton.

For time:
50 pull ups
100 squats
500m row

25 pull ups
50 squats
250m row

15 pull ups
25 squats
100m row

melt the fuzz!!!!

warning dead body

Labour Day Dog

20 Deadlifts
250m row
20 Squat cleans
250m row
20 Box jumps
250m row
20 Turkish Getups with barbell
250m row
20 Bench press

No regular classes today...

Rest day

“It is not good for all our wishes to be filled; through sickness we recognize the value of health; through evil, the value of good; through hunger, the value of food; through exertion, the value of rest..."

Dorothy Canfield Fisher

The Butterfly Pullup

Thank you Chris, CrossFit Park City

Discipline Of Loggin In

Register your profile on the Calendar.
Aids in workout tracking and Development
Private for your eye's and coaches

10 wall balls
10 burpies
5 rounds

What The Fk Do I Eat

Balanced Breakfast
Protein lean
Oils
High Octane Fruit

Eat lean strong easy to digest proteins
Energizing Oils that smooth the way
Natural clean fruit alive and full of enzymes

Snacks
lots of seeds
dried fruit
as raw as possible

sometimes a smoothy with an easy digest protein
loaded with antioxidants Cacao/ greens cell food
seed oil

Time to cook
Egg Veggie Surprise
Chopped Kale
handful of spinach
Tomatoes Chopped
Be creative with what u got
1-3 cloves fine slice garlic

must cook with coconut oil
low to medium heat table spoon of coconut oil
Start with a sprinkle of garlic and a third of ur dark leafy greens
top lightly with wicked minerals (salts)
should look like lots of greens, cover and mild steam
looking thick and heavy add a bunch more but not all greens maybe a few tomatoes
cook to good texture add a bit more oil
4 eggs if ur working hard 6 if ur 200+ working crazy 3-2  laddies
eat big u got time to digest this one nicely
keep yolk till cytoplasm has properly formed white covered
then break the yolk stir smoothly
lower heat when near cooked taste/spice
Add the freshies/bit of garlic if u dare
blend well turn heat off simmer
thanks for great food and people that enjoy feeling food


if bowels are irregular, restore balance first
then routine eats with foods that agree with your digestive system

12 ovhs 105/75
200m run/row
12 ovhs 105/75
800m run/ row
50 push ups
50 squats
200m run/row

Nightmare on Elm Street’s Dinner Table. Thank you, Monsanto!
Just in case you thought it was fine to eat Genetically Modified foods (better identified as “FrankenFoods”), along comes a study which makes it clear that you are eating this make believe non-food at your own peril and, worse yet, you are feeding it to your kids at their peril as well. It is important to note that Codex Alimentarius, which sets standards for the international trade of food, permits genetically modified foods and makes no effort to limit, control or eliminate them. In fact, the US has been trying for years to prevent the labeling of GM foods and seed in international trade to emulate its domestic policy which prohibits any label indication that foods contain GM ingredients, as 75-80% of all foods sold in the US do.
Now it appears that the increasingly prevalent nightmare of a disease called “Morgellon’s Disease” may be a result of GM crops and food.
Morgellon’s Disease was first described when a woman’s 3 year old son developed rashes and intensely itchy sores which produced weird multicolor fibers emerging from his skin. She put up a website about the condition in 2001 and named it “Morgellons Disease” after a 17th century report of a similar affliction.
As it always does, the allopathic community of Western, drug-oriented physicians labeled sufferers as delusional. As a physician, I have a great deal of difficulty explaining how a delusion can produce colored fibers which protrude from the skin and continue to grow in a petri dish. Be that as it may, the multicolored fibers produced by the “delusion” have been analyzed and we now know that Morgellon’s Disease is no longer rare, nor is it mysterious any longer. A study of the fibers shows that they contain DNA from both a fungus and a bacterium which are used in the commercial preparation of genetically modified foods and non-food crops (such as cotton). The fibers themselves are primarily cellulose, which the human body cannot breakdown or manufacture. So GM technology apparently has, like Professor Frankenstein, found a way to animate the non living. These fibers twist and twine, grow and divide. In short, living beneath the skin of people, they form parasitic lesions out of what should be non-living material but which, through the horror of genetic modification, has taken on the characteristics of a living thing.
The symptoms are so unbearable that a number of people suffering from the disorder have committed suicide rather than deal with the unbearable pain, constant feeling of something very much like an insect crawling without stop beneath the skin and unbearable itching any longer. Of course, it is possible to speculate that the attitude of most physicians that the condition is a mental aberration rather than a physical one may not have helped these poor souls to cope with their affliction.
How wide spread is Morgellon’s Disease? Some registries have 1200 or more people but these registrants only represent those who have access to the internet and have stumbled across the registry sites. The disease produces material unlike anything most people have ever seen. (http://www.morgellons.org/) and
These pictures show fibers removed from lesions on the skin of Morgellon’s Disease sufferers.
No picture, however, can show you the insects crawling under my skin day and night torment of the victims. Frighteningly, some researchers say that every person they have tested has some level of Morgellon’s type pathology in their skin.
If the hypothesis is accurate and the disease is caused by sowing, growing and eating FrankenFood, that would, however, make sense. 75-80 % of all US food contains unlabeled GM ingredients. We have no enzymes or other mechanisms to digest these unnatural components of the materials which the FDA says are the same as food and prohibits labeling of. We have no way of getting rid of the indigestible, toxic or even lethal materials injected into the nucleus of our food by high energy guns and biochemical tricks that nature never thought of.

Split Jerk
1-1-1-1-1

Nice job Cindy ... 105lbs! Way to go!

This video is from the mainsite of Dave Lipson working up to a 500lb back squat. Oh Yeah! But I'm not sure what would happen to the "spotter" if that 500lbs came tumbling down :)

"Cardiorespiratory endurance, stamina, strength, power, speed, balance, flexibility, agility, accuracy, coordination... you are only as strong as your weakest link"

Coach Greg Glassman

work your cleans

2MU
10RPU
10PU
20GHDSU
20GHBE

3rounds for time thanks Sunday Funday

Arthritis Pinned to Nutrition in Childhood and Beyond
Moose study supports evidence from human populations; Findings suggest that the standard American diet generates joint problems
by Craig Weatherby

We were bemused – because moose are inherently funny – then intrigued by a report in The New York Times, titled “Moose Offer Trail of Clues on Arthritis”.

 

New and prior research covered in the article assigns partial blame for arthritis to the standard American diet … which is already linked to everything from diabetes, cancer, and dementia to heart disease and obesity.

 

The news reported in the article is that a 50-year research project among the moose of Canada’s Isle Royale finds that the animals with osteoarthritis were put at greater risk by poor nutrition early in life (Peterson RO et al. 2010).

 

The scientists involved say their findings may help explain human osteoarthritis, for which clear risk factors have remained elusive ... even thought it is the most common type, afflicting one out of every seven adults.

 

What makes the moose study especially significant is that it dovetails with evidence from human populations that have suffered sharp declines in nutrition, followed by rises in rates of osteoarthritis.

 

That could mean that some people’s arthritis can be linked in part to nutritional deficits in the womb, childhood, and adolescence.

 

And, according to some scientists the Times spoke to, nutritional quality through adulthood may continue to affect arthritis risk.

 

Human history suggests poor nutrition as a key risk factor

Even more than the moose report, three passages in the Times article stood out to us (Belluck P 2010):

• “Bones of 16th-century American Indians in Florida and Georgia showed significant increases in osteoarthritis after Spanish missionaries arrived and tribes adopted farming, increasing their workload but also shifting their diet from fish and wild plants to corn … similar patterns occurred when an earlier American Indian population in the Midwest began farming maize [corn].”
• “British scientists studying people born in the 1940s found low birth weight (indicating poor prenatal nutrition) linked to osteoarthritis in the men’s hands.”
• “… Dr. David Barker, a British expert on how nutrition and early development influence cardiac and other conditions, said ‘studies of people [who were] in utero [still in the womb] during the Great Chinese Famine’ of the late 1950s found that ‘40, 50 years later, those people [developed arthritic] disabilities.’”

Interestingly, the Times spoke with a veterinarian who said she saw ‘abnormal joint and tendon development from excessive nutrition’ in horses overfed ‘in utero or in the postnatal life,’ probably ingesting ‘too much of the wrong type of sugar that may cause levels of inflammation.’”

 

Excess sugar degrades joints and skin

That finding fits perfectly with the fact that excess dietary sugar of any kind promotes inflammation and a process called “protein glycation”. (We do not know why the vet said “wrong types of sugar”, because they’re all unhealthful when eaten in excess.)

 

Protein glycation yields compounds called advanced glycation end products or AGEs, which generate free radicals that attack joint and other connective tissue cells.

 

Sugar-driven protein glycation also causes “cross-linking” of the collagen fibers that constitute cartilage and other connective tissues, including skin. Collagen cross-linking stiffens cartilage and makes it less resilient. (Antioxidants found in grape skin/seeds and pine bark – called OPCs or pycnogenol – can help prevent cross-linking.)

 

Genes likely play a role

Of course, as in all things biological there is more to arthritis risk than diet.

 

As the Times wrote, paraphrasing orthopedic surgeon Dr. Peter Bales from the University of California, “Much is unknown about nutrition’s relevance. Isle Royale moose, for example, also seem to have genetic predispositions for arthritis, suggesting that nutrition might be amplifying or jump-starting the genes.” (Belluck P 2010)

 

It’s no doubt true that genes play a role in risk for osteoarthritis.

 

But since we don’t know which genes help or hurt, or who has them at birth, it only makes sense to get all Americans on a better diet … from childhood on.

 

Dr. David Felson, an arthritis expert at Boston University School of Medicine, made this cogent comment:  “It would be helpful to know if we want to make sure pregnant moms are taking certain vitamins or if you need to supplement with such and such nutrition.” (Belluck P 2010)

 

Given that we know that omega-3s are important to bones, the article in today’s issue concerning the lack of them in toddler’s diets is even more cause for alarm.

 

 

Sources

• Belluck P. Moose Offer Trail of Clues on Arthritis. The New York Times. August 16, 2010. Accessed at http://www.nytimes.com/2010/08/17/health/research/17moose.html
• Peterson RO, Vucetich JA, Fenton G, , Drummer TD, Larsen CS. Ecology of arthritis. Ecol Lett. 2010 Jul 7. [Epub ahead of print]

"Great spirits have always encountered violent opposition from mediocre minds"

Albert Einstein

5 rounds for time:

500m run
10 ring dips
10 OVHS 95/65

WallBall Fran

21-15-9

Wallball shots
Pull ups

 max shoulder press
 max push press

Kaine Kong

AMRAP in 4 minutes:

1 Deadlift  295/195
2 Muscle ups
3 HSPU
4 Burpies
immediately after the four minutes:
Run 500m
Rest 3 minutes repeat for a total of 3 rounds!

Term of the Day

GPP...

If you have been paying attention this week you would have heard Tom throw out the term GPP several times. Do you remember what it stands for?

General Physical Preparedness

If your goal is optimum physical competence then all the general physical skills must be considered. There are ten ...do you remember them? Better review... test on Monday! :)

A good GPP program will improve all these skills and therefore raise your general fitness level preparing you for the unknown and unknowable.


" Strong people are harder to kill than weak people... and more useful in general"

Short but not so Sweet!

5 rounds:

Sprint 50 m
10 Wallball shots to 10 ft target

Yeah, this ones a good one :)

5 Rounds:

10 DB Burpies
10 DB Push up rows
10 DB Lunges
10 DB Squats

Rest 3 min
Row/run 500 m

Life is not a Spectator Sport

           We are constantly being warned to check with our physicians before beginning athletics. Play and games evidently can be risky business. What we are not told are the risks of not beginning athletics-that the most dangerous sport of all is watching it from the stands.
           The weakest among us can become some kind of athlete, but only the strongest can survive as spectators. Only the hardiest can withstand the perils of inertia, inactivity, and immobility. Only the most resilient can cope with the squandering of time, the deterioration in fitness, the loss of creativity, the frustration of emotions, and the dulling of moral sense that can afflict the dedicated spectator.
           Physiologists have suggested that only those who can pass the most rigorous physical examination can safely follow the sedentary life. Man was not made to remain at rest. Inactivity is completely unnatural to the body. And what follows is a breakdown of the body's equilibrium.
           When the beneficial effects of activity on the heart and circulation and indeed on all the body's systems are absent, everything measurable begins to go awry.
           Up goes the girth of the waist and the body weight. Up goes blood pressure and heart rate. Up goes cholesterol and triglycerides. Up goes everything you would like to go down and down everything you would like to go up. Down goes vital capacity and oxygen consumption. Down goes flexibility and efficiency, stamina and strength. Fitness fast becomes a memory.
           The seated spectator is not a thinker, he is a knower. Unlike the athlete who is still seeking his own experience, who leaves himself open to truth, the spectator has closed the ring. His thinking has become rigid knowing. He has enclosed himself in bias and partisanship and prejudice. He has ceased to grow.
           And it is growth he needs most to handle the emotions thrust upon him, emotions he cannot act out in any satisfactory way. He is , you see, an incurable distance from the athlete and participation in the effort is the athlete's release, the athlete's catharsis. He is watching people who have everything he wants and cannot get. They are having all the fun: the fun of playing, the fun of winning, even the fun of losing. They are having the physical exhaustion which is the quickest way to fraternity and equality, the exhaustion which permits you to be not only a good winner but a good loser.
           Because the spectator cannot experience what the athlete is experiencing, the fan is seldom a good loser. The emphasis on winning is therefore much more of a problem for the spectator than the athlete. The losing fan, filled with emotions which have no healthy outlet, is likely to take it out on his neighbor, the nearest inanimate object, the umpires, the stadium or the game itself. It is easier to dry out a drunk, take someone off hard drugs or watch a three-pack-a-day smoker go cold turkey than live with a fan during a long losing streak.
           Should a spectator pass all these physical and mental and emotional tests, he still has another supreme challenge to his integrity. He is part of a crowd, part of a mob. He is with those the coach in The Games called, "The nothingmen, those oafs in the stands filling their bellies." And when someone is in a crowd, out go his individual standards of conduct and morality. He acts in concert with his fellow spectators and descends two or three rungs on the evolutionary ladder. He slips backward down the development tree.
           From the moment you become a spectator, everything is downhill.

Nolan / Tom Concoction!!

2 rounds for time:

24 Deadlifts 295/195
24 Box jumps 24"
21 Floor Presses
21 Ring Push ups
18 T2B
18 GHSU
then:
15 Burpies

California Dreamin...

Tom and I recently attended the Coaches Prep Course in San Diego. We had top notch instructors, group sizes were small, and most of the participants were coaches as well. A lot of great ideas were exchanged and we can't wait to share them! Oh and yes that is Chris Spealler , 3rd fittest man in the world, sitting beside me!

After many grueling hours at the course we headed to the beach! For...

some handstand fun...

some crazy stretches...

a little body surfing...

and new friends... new discoveries (I'm holding a purple jelly fish!)

Party Time!!!

Badlands CrossFit Potluck Party!!
Bring your family! Bring your friends!

Where:  Tom and Christy's:  40 Red Deer Drive or call 403-979-1789
Time:    5:00 pm or whenever you can get there!

EXTRA! EXTRA! Read all about it!

We have hired a top notch developer from down East to put together a software program for us. This program will allow you to learn about our classes and register for them online. Payment for the classes will continue to be at the gym...
See Patsy

Now for the real exciting part... once you log in, you will have access to an online WOD journal.  This is your own personal journal-- accessible only to you. Your coach will be able to view your progress and add comments. You can make entries into your journal wherever you have access to a computer. So whether you are surfing in Nicaragua or coaching some crazy hockey team in Dallas you can enter your work outs and your coach can track/comment on your progress. Cool eh?

So... log in (click on the calendar) and mess around with it ... give us your feed back! Be patient... some links are not available yet... it still is under construction. We hope to have it fully functional by September. Oh, if you have not logged in and tried it out by the end of next week... burpies and lots of them :)
*** remember your username and password***

This is only one of the many new exciting things that are happening at Badlands Underground.... stay tuned!

Go Boatin Fool!

Party and Play Time!!

Badlands CrossFit Potluck Party!!

When:   Sunday, August 8th
Where:  At Tom and Christy's: 40 Red Deer Drive or call 403-979-1789 for directions
Time:    5:00 pm or whenever you can get there!

Met Puke

Wall Balls 15
HSPU 5
SHDP 15
T2B 5
AMRAP 15 mins
 Finish with a 500meter run or row

How Does Heavy Sound?

Good
Max weight Milk Farmers Carry 15meters
1111111
use buckets or Bar Bell

Push Press

Front Squat

21/15/9

pick a weight that enables you to almost go unbroken then go unbroken

Whitney's Birthday Bash

For time:

24 wallballs
24 deadlifts
24 ring push ups
24 power cleans
24 sledge hammer swings
24 GHD sit ups
24 hip extentions
24 burpees
1 shot of tequila
2 if ur the birthday girl
3 if u don't want ur friends to drink alone :)

Another great effort last night everyone!
p.s. I hear the birthday girl is a tad under the weather ... well switch to water today Whitney!

Morn
Light 5km Jog

Aft

Light Swim

Eve

Light Stretch

This all must have been worth it. Shirts off

Morn
Way Drunk Cindy
5 pull ups 10 15
10 push ups 15 5
15 squats 5 10
keep alternating and see how many rounds u can get

mental as well as physical - yes we need both

Aft
Swim and Stretch

Evening
Stretch and Active release

WOW!

Impressive effort last night! 1 rep max deadlift - PR's ranged from 115lbs to 195lb!!! Look out boys these ladies are fire breathers and will take no prisoners!!

Tracy, enjoy your holiday in Newfoundland! While waiting around in airports today, get in your stretches and why not throw in a few burpies... cuz you are Badlands crossfit... hell yeah!

Active Rest Day
Play in Parks
Help People Move Stuff

Morning
Stretch

Afternoon
Swim 2km

Evening
100 Dips Weighted

Morn
Run 1km 100 OVHS 95lbs

Afternoon
Stretch

Evening
50 pull ups
200 sit ups

Morning
Run 2km
Deadlift 33333

Afternoon
Swim 1km

Eve
Stretch work with elastic band balls

Tom's one week to get in shape!

F up Friday

Morning                                   Noon
 Stretch                                     Run 5min Sauna 5Mins 4 rounds  
spinal extensions                     not gonna list all my food intake but some
Tabatha Push ups                    Evening
 breakfast                                  Stretch   
8 egg whites
salsa
wallnuts

3 rounds for time of:

30 toes to bar
21 ground to overhead (95/65)

This was the second workout of the final three at the Games. The crew tried it out last night. It was a good one!

Our Canadian Hero!

Camille Leblanc-Bazinet

Camille, a petite 5'3" athlete from Richelieu,Quebec. Don't be fooled by her size because she packs a mighty punch! She came into the games virtually as an unknown but as the games progressed she quickly became the crowd favorite and by the time the games were over everyone knew her name!

She place 6th or higher in 5 out of the 8 events which gave her 9th spot overall. The only Canadian to make top ten! DJ Wickham form Calgary finished 22nd overall.

Awesome job Camille!

Let the GAMES begin!

oops... how did this picture get in :)

Arrived in LA last night and spent most of the day today at the Home Depot Center in Carson, registering athletes and of course shaking their hands you know like Mikko and Tanya- 2009 world champs!!- Chatting with affliate owners and athletes from Ireland, Australia and Spain and of course our Calgarian friends and settng up equipment - C2 rowers, sandbags, GHD situps, pullup bars nothing out of the ordinary right? ..... wrong!! There is a new one and it is crazy and very top secret.... can not wait!!!

I won't lie, I was also sizing up the Masters athletes as they registered... I so could have taken them :)

The action starts tomorrow with the affliates teams at 10:00, the Masters at 11:45 and the individuals starting at 7:00 pm. It is going to be unbelievable!!

2010 WORLD CrossFit Games

Well the tickets are bought and the bags are packed. OMG ... I am going to check out the World CrossFit Games!!!

Current temp in LA is 32 c with sunny skies....oh yeah (no more stormy weather for me!)

You can check out the live action on line at this link: 2010 CrossFit Games Live Webcast

California Gurls move over...here I come!

Great job Kaine!

Finishing 6th in a field of very tough competition at the Lethbridge Showdown this past weekend. I will post the final standings when they are available.

WAY TO SLAY!!

"One of the greatest discoveries a man makes is to find he can do what he was afraid he couldn't do. Most of the bars that we beat against are in ourselves - we put them there... we can take them down."

Raw Smoothies and Soups!

come learn how to prepare tasty and nutritious raw foods
next Tuesday at 6:30 at Coco loco
cost 20 bucks and come hungry
max six people
talk to Tom to register

Happy Birthday Tavynn!
way to Crossfit buddy

Overhead Squat 11111
Bench Press 11111

then move a ridiculously awkward heavy old massive cooler
and laugh about it after

For those of you that have entered the Lethbridge Showdown: July 10th - 11th.
The wods have been released, well sort of... Check it out. Looks like it is going to be fun!

Work your handstands.

Happy 143rd Birthday, Canada!

5 Tire flips
20 OVHS
15 Pull ups
10 KB Swings
25 Wallballs

25 Tire Flips
10 OVHS
15 Pullups
20 KB swings
5 Wallballs

hammer out 3 rounds:

10 SDHP
10 Burpies
20 OVHS bar
20 AB Mat  BF SU

where does your food come from?

the ski Erg was smashed by Wayne 1.40 for a 500

check this out for kids

Concept 2 Ski Erg training video

try out the new machine

Hammie's got top 500m 1min 55

throw in some snatches
and 50 1/3 weight front squats

http://stagevu.com/video/rssusqbwzbdm
check out the video if u have time but for sure the part on CODEX 35 mins in

hot pink numbers

Photo has been removed

too hot for G rating :)

"There is nothing noble about being superior to some other men. The true nobility is in being superior to your previous self."

Split Jerk 1-1-1-1-1

If you missed last night, you missed Matthew load up some big weight. Great job Matthew.

Oh Mother Nature....

4 rounds for time:

10 Push Press
20 Pull ups
10 supinated chin ups
400 meter row

or

head to the park and throw the Frisbee around

Happy Fathers Day

Let Dad fire up the barbecue:

Whole Grilled Chicken

Grilled Salmon

Grilled Buffalo Steak

Hey team we made the news!

For the Crazed Country Rebel...

3 rounds for time of:

25 wall balls (20/14) to 10ft target

row or run 200m

15 ring pushups

15 GHD Sit ups

Team Badlands are FireFit!

Hazardous Materials?? Oh Yeah!!

Thank you Medicine Hat Fire Fighters Team 1 (Steve and crew) it was an awesome time!

Scott FireFit Championships

Come out to the Future Shop parking lot today and Sunday to take in all the action of the Canadian Badlands Regional. There will be Fire Fighter relay teams and individuals running thru a course to see who is the

"Fitter, Faster, Stronger ... FireFit!"

Of course, Badlands CrossFit will have two teams competing on Sunday @ 10:00 am so come cheer us on!

CrossFit Lethbridge Showdown

The CFLA Showdown is a CrossFit event that is open to all levels of competitors. There will 2 categories offered: regular and scaled for both male and female competitors. The regular category is for individuals that have the technical ability and strength to complete most WOD's without scaling. The scaled version is for those wishing to share in the spirit of CrossFit competition, but may not yet have the experience, abilities, technical skills or strength necessary to compete at the unscaled level.

Registration closes July 1,2010

I'm Baaack!

Been slacking off and not updating blog been kinda a crazy week :)

May 28-30 a crew from our "box" headed to Okotoks to compete in the Canadian regionals. Nolan who qualified being in the to 15 from regionals and myself who competed in the inaugural Masters Competition.

Nolan, an amazing athlete, never faltered, attacked his WOD's with fierce athleticism. He finished middle of the pack. He came home and maybe took one day off and is back in the gym hitting it hard. He has a new plan, new energy and I know we will be watching him compete next year on his journey to the GAMES!

I competed in three WOD's that were standardized - over a 150 men and women from around the world did the exact same workouts. After a disappointing start, found a way and finished stronger. Originally it was announced that I had finished 12th and had earned the right to compete in the games but after the dust had settled my final placing is 18th in the world just missing qualifying by 6 points. Look out Worlds... next year I will be there and you won't know what hit you!!! It was an amazing weekend. Met lots of people and had a lot of fun....

"Yeah, Its been a ride...

I guess I had to go to that place to get to this one"

Eminem

Death by Double Unders :)

Canadian Sectionals held in Okotoks

Cuz you took Monday off....

50 sit ups

15 ring dips

30 box jumps

15 C2B pull ups or muscle ups

1000 m row or run to green bridge and back

15 C2B pull ups

30 box jumps

15 ring dips

50 sit ups

and if you are feeling it... finish with

1000m row

Holiday Monday: There are no classes today. Enjoy the sunshine, who knows how long it will last!

Canadian Regional Schedule...

The schedule of events for the Canadian Regionals has been released.

Quote of the Day...

Pick up any book on nutrition, flip to the index, and look up insulin and hyperinsulinism. If there is nothing there, the book is pure bull----, put it down!

Coach Greg Glassman

okay... I am posting at work but I am on break ;)

A Tom Special

50 double unders

100 handstand pushups

50 double unders

100 ring dips

50 double unders

100 box jumps

50 double unders

100 squats

50 GHD situps

Yeah it was crazy!

For the swingers...

10 rounds of:

2 rope climbs - no legs

1 pass on the monkey bars

10 swings on the parallel bars - body locked swing comes from shoulders

25 squats

Nolan's Call...

20 minutes of :

While1 team member runs 1 km- to the end of green bridge and back

the partner does AMRAP of:

5 front squats

6 ring dips

7 C2B pullups or muscle ups

8 overhead walking lunges (45/35)

when the runner returns he will complete the reps to finish the round and continue on until the partner completes the run. Most rounds wins.

The losing team does 50 burpees

Nice job boys... but the girls ROCKED this one!