The 2011 Spartan Race is in the books! We are so proud to be apart of this courageous amazing group of athletes.

The enemy unknown ... the sun hot ... the hills steep... the barb wire sharp... the mud well was muddy:)... and the beer cold... this crew strategically attacked the battlefield overcoming the obstacles taking no prisoners!

Fotis lead our crew and was the first to claim victory! Hats off to all that competed.
A job well done!

The crew prepared and heading to the battle field!

Going over battle plans...

Fotis charges on to victory!

"Wayner" sprints onward

Stacey and Colton blazing the trail...

amazing javelin throwing :)

Keegan posing for the paparazzi!

Colton picking up pointers as Amanda attacks

Ruth taking it to the Spartans...

Tom battling to the finish

Stacey muddied and smiling!

Ruth and Samantha victorious

Emily Shawna Stacey Colleen
Lots of mud... lots of smiles... a great day indeed

Craig conquered

Emily and Whitney recovered and ready for the next race!


The crew celebrating the victory
_____________________________________________________

So inspired by our performance on the battlefield these two crazy supporters... AKA "crazy asses"... not my quote just reporting :) ... found some fun on the way home.

Petr doing the flip

Kerry just dives in!

We often discover what we will do, by finding out what we will not do.

Samuel Smiles

Balance - 1 of 10 physical skills

1) a state of equilibrium; equal distribution of weight,...

Chase has got it!! Nicely done

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

From CrossFit.com

Thanks Jason for stopping down!

Death by Cleans...

Oh yeah... it was a good one! Way to slay!

21-15-9

Wall ball Shots (30lbs/ 16lbs or more )
KB Swings ( 70lbs/53lbs)

The Barefoot Experiment

Here is a blog entry by Josh Whiton titled "The Barefoot Experiment" He reported some interesting finding on being barefoot ...and shirtless - but we will focus on barefoot for now :)

Move 10 000 lbs not once but twice!

Bench Press
Squat Cleans

Pick a weight and do the math :) then do the reps to equal 10 000 lbs for each exercise.... total
20 000 lbs!

Half of the failures in life come from pulling one's horse when he is leaping...

Thomas Hood

15 min AMRAP

7 squats 95/65
5 ground to overhead 95/65
100m sprint
3 jumping 180 burpees - yep...I'm sure this is a Tom original:)

3-3-3-3-3

OVH Squat

20 cal row
30 wallballs
20 T2B
30 box jumps
20 SDHP
30 Burpies
20 cal row

21-15-9

Power Snatches
Pull ups

_________________________

Nolan's hands after 60 Muscles Ups (3 muscle ups every minute for 20 minutes)

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it.

Impossible is not a fact. It’s an opinion.

Impossible is not a declaration. It’s a dare.

Impossible is potential.

Impossible is temporary.

Impossible is nothing.”

Muhammad Ali

Elkwater Milehigh Tri - August 7th. Registrations are closed and there are over 80 participants but if you are looking for something to do I am sure these athletes would not mind a little cheering.

International?? Well who am I to argue :) cheers!

4x

5 cleans
5 thrusters
5 burpies
250m row

Assisted pullups...

and Weighted Squats...

Nicely done...
__________________________________________

This is what happens when the big guys discover all the beer from the keg is gone....

______________________________________________

Presenting...

Queen Rowena!

4x
3 HSPU
10 OVH Lunge with 45# bumper
then
50 K2E
50 Ring dips

4 x

200m sprint
5 power cleans
5 strict pull ups
35 wall balls

No Classes Today...

Hey Badlands Crew... We are putting a team or teams together to participate in the Spartan Sprint in Calgary August 20th. Check out this Video There will be a sign up at the gym.

Spartans believed while on this earth they should achieve one moment of Excellence and understood they might die trying! Are YOU Spartan tough??

Spartan Sprints are muddy 3+- mile events with 10 or more obstacles. The challenging sprint races are a great way to get off your couch and start living. Beginners to hardcore warriors, and marathon runners alike come out to test themselves on the insane obstacles! This 5k race is comprised of mud runs, obstacles, trail racing, physical challeneges and mental challenges all in a 3mi race. 99.9% of all people who try this event will finish, and 100% will have their thirst for mud fully satisfied! Top 3 Males and top 3 Females at each Spartan Sprint qualify for a free entry into a Super Spartan of his or her choice.

No Classes Holiday Monday...

If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place.

Nora Roberts

Way to go Lorna!

Well our resident Tri- Athlete has done it again.... but this time
STRONGER FASTER!

Lorna competed in her 2nd triathlon and improved her time by 14 minutes!!

We all are so proud of you! Well done!

2011 CrossFit Games start today!

You can watch the games at ESPN.com

Watch the games live stream jumbotron

The workouts are announced

Happy 25th Birthday Whitney

Parade Day Today...

Morning CrossFit classes cancelled due to the Stampede Parade downtown. Regular afternoon and evening classes...

Should've been a cowgirl :)

find your deadlift 5 rep max
then use that weight for:

7 rounds

3 deadlifts
12 ring push ups

just hanging around...

The hockey boys learn the med ball clean

reaching for the stars???

keep on smiling...

A nice little Butt Kicker

3x

20 GHD Hip Ext
1km run
15 front squats 95/65

25 squat cleans
400m run
25 box jumps
400m run
25 toes to bar
100 squats


Toes to Bar demo:

Brick walls are there for a reason...not to keep us out; but to give us a chance to show how badly we want something.

Randy Pausch

Saskatoon Berry

The word Saskatoon is derived from the Cree name for the bush:
"Mis-sask-qua-too-mina". Native Americans used the bush and berries for medicinal purposes.

Saskatoon berries are a super fruit native to North America. The word "Super Fruit" refers to antioxidant rich fruits. Saskatoon Berries naturally rich dark royal purple color comes from anthocyanins. Saskatoon Berries rank high in berries rich in anthocyanins with 562.4 mg / 100 g dry basis.

Recent research indicates that Saskatoon berries have higher levels of antioxidants compared to other more common berries such as wild blueberries, strawberries and raspberries.

Antioxidant rich fruits have anti-cancer, anti-aging, and anti-heart problem effects on human body. The benefits of antioxidant have contributed against cardiovascular and inflammatory diseases, and act as a protective guard to our immune systems.

So simply stated Saskatoon berries are very good for you, are delicious and are in season!

Taken in part from:
Prairie Berries
Canada's Food

5x

5 deadlifts
10 pushups
15 Kettlebell Swings
1 pass on the monkey bars

More People May Benefit From Going Gluten-Free: MedlinePlus

People on a gluten-free diet reported improved gastrointestinal health as well as an overall improvement in their health-related quality of life, compared with the others, according to the study.... Really??? :)

Click the link below to read:

More People May Benefit From Going Gluten-Free: MedlinePlus

Squat ur A$$ off!

25 Overhead Squats
run 200 m
25 Front Squats
run 200m
25 Back Squats
run 200m
100 Bar Squats

A round of PR's for the house...

Yeah Michelle!

Nice set up...

and a great finish! Well done Ellen!

The morning crew...

Rena working hard so she can blow all the candles out on her birthday cake...
How many candles on that cake???!!!
Happy Birthday Rena!

Emily swings by!

Whitney... way too much smiling after the workout :)

Oh yeah Richelle!

18-14-12

Sumo Deadlift High Pull
Overhead Walking Lunge
Rings Dips

Use the same barbell for your OVHL and SDHP

Attempt easy tasks as they were difficult, and difficult as if they are easy; in one case that confidence may not fall asleep, in the other it may not be dismayed.

Baltasar Gracian

An evening with Andrea

Andrea Ramolo is stopping by on her tour across Canada.

When: Sunday July 17 (yes... tomorrow!)
Time: 8:00pm
Where: Hometown Acting Studio 547 2nd St - 2 doors from Badlands Underground
Bring your own beverages
Artist donation at the door - suggested $15

Just for Kaine...

1600m row
21 thrusters 75/55
800m row
15 thrusters
400m row
9 thrusters
200m row

Bev and Jamie going hard

Kaine lending some support...

5 rounds

10 snatches
100 m shuttle sand bag run
5 pull ups

FGB- gymnastics style!

3 rounds- 1 minute max reps with continuous running clock of:

HSPU
Knees to Elbows
Ring dips
GHD hip ext
Pull ups
rest 1 minute

Thanks Tucker, this looks like a good one!

30 for time of:

Bar pushups
Thrusters 65/95

While gripping the bar do a push up- chest touches the bar then keeping hands on bar getting bar in front rack position dropping down into a squat and driving up locking bar overhead

Happy 1st Birthday Carter!

"Sooner or later, fate puts us together with all the people, one by one, who show us what we could, and should not, let ourselves become"....

Gregory David Roberts -- Shantaram

How sweet it is..... sugar - pure white deadly

It is reported that about 100 years ago it was estimated that we ate around one pound of sugar a year. Today it is estimated that most adults and children consume 1/4 to 1/2 pound of sugar a day totaling 90 to 180 pounds every year! (Dr. Scott Olsen)

Crazy you say? Well lets look at this... Approx. 30 teaspoons of sugar in a 1/4 pound. A 12 oz pop contains 8 teaspoons of sugar. So it would take only four pops to equal 1/4 pound of sugar! Then think of the sugar in ketchup, salad dressings, breakfast cereals, ( 3/4 cup of granola may contain 10 grams of sugar which is over 2 teaspoons!) pure fruit juice - some pure orange juice contains 22 grams of sugar /serving that's about 5 teaspoons!!

"Of all the foods consumed today, refine sugar is considered to be one of the most harmful"... Macrobiotic Guide - this site has a lot of great info.

If you don't think sugar is a pleasure drug just think of all those "comfort foods" we turn to when we need a little boost and see how much sugar is in them.
Approx. 4 grams = 1 tsp

Read the labels ... be informed... be aware...

Lucky 7's

7 rounds:

7 thrusters
7 wallballs
7 cartwheels
7 ball slams
7 jumping pull ups
7 push ups
7 burpies

What?? 110 deadlifts and ring push ups?? No problem for these two...

...Nicely done!

Are you drinking enough water???

Here is a great video giving tips on how to stay hydrated especially as we continue to play and work outside during these hot summer days :)

4 rounds

15 kb swings
200m run
7 pullups
35 squats

3 Rounds

5 squat cleans
5 power cleans
5 split jerks

rest 3 minutes then

4 rounds
15 SDHP
15 Box jumps

The greatest mistake you can make in life is to continually be afraid you will make one...

Elbert Hubbard

Oh what to eat?

(and yes it tasted as good as it looks!!)

The CrossFit dietary prescription is as follows: (taken in part from CrossFit.com)

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

No Classes Today

Enjoy the holiday with family and/or friends. Looking for something to do?? Checkout some of the activities at Kin Coulee.

When moms workout...

Children workout...

10 rounds

3 strict pull ups
3 ring dips
10 ovhs
10 butterfly situps