2011 Games Open Wod #2...

AMRAP 15 min:

9 deadlifts (155/100lbs)
12 push ups (chest to the floor hands come off)
15 box jumps (24/20")

COOLaborative Challenge WOD #1

AMRAP 15 minutes

5 Full Squat cleans 135/95
5 pull ups
5 Box jumps 24"/20"

Scale 1:
5 Power Cleans 105/75
5 jumping pull ups
5 Box jumps 20"/ 14"

Scale 2:
5 front squats
5 ring rows
5 box jumps 14"

Newest Badlands member...

Welcome Dylen!

4 rounds:

1 Shoulder Press
3 Push Press
5 Push Jerk

1st Annual COOLaborative Challenge

Hey gang,

Cory from Crossfit Lethbridge asked if Badlands would be interested in joining up in this fun challenge and the reply was of course... well the exact quote was
"Let's tear this shit up" :)

"The 1st Annual Coolaborative CrossFit Challenge is to continue building positive relations between our CrossFits and providing the best opportunities for individual athletes, despite age, fitness level and experience, to pursue fitness in a positive and fun manner. "

We will be starting this week. The Challenge WODS will part of our programing for the next 4 weeks so everyone will participate and compete against other athletes from neighboring affiliates. I will keep track of scores and submit them. Cory will have a results page and we can see how we stack up against neighboring boxes.

There are no prizes but the best prize of all PRIDE.

LET'S HAVE FUN AND KICK A SOME ASS!

What a team!

The results are tabulated and team Badlands is currently sitting in 12th place in Canada West. There are 30 teams in our region. Everybody gave it their best with some notable performances by Pam 35th/284 and Nolan 28th/452. Awesome job everybody!

This weeks wod TBA on Tuesday... can't wait!

Continuous effort is the key to unlocking your potential.... Winston Churchill

Go heavy or go home!

Post work out stretch?

5 km

run, row or for those brave souls use the ski erg

Wayne gets a muscle up!

Ok... this is not Wayne... this is Carter who almost has a muscle up!
But Wayne really did a muscle up...he was too quick for the camera.
Awesome job Wayne!

Medicine Ball be thy friend...

6 rounds

4 ring dips holding Medicine ball with legs
12 Bulgarian squats holding Medicine Ball
16 wall ball shots

(if u drop your friend AKA medicine ball 1 burpee)

Overhead Squat
1-1-1-1-1

Study the diagram... there will be a quiz :)

A few benefits of the overhead squat:
Increases shoulder strength and flexibly
Builds up core strength and midline stabilization like no other


Mornin Girls show us how it is done:

Kassie was studying the diagram... A cool 125 lbs no problem!

Whitney takes off her dancing shoes :) to throw 95 lbs overhead!

Oh so that is what squatting 205 lbs looks like... nicely done Kaine!

A new PR for Pam... hell yeah!

The girls put the gloves on....

Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul.... Democritus

Round 1 is in the books!

Great job everyone on completing WOD #1 for The CrossFit Games open. Nolan earned top spot this week for the Badlands team.


Re-hydrate Re-fuel and Rest... #2 will be announced soon.

4 rounds:

4 clover push ups
4 clover squats
17 double unders
17 soccer kicks
1 Irish Car Bomb

Happy St Patrick's Day

"May your heart be light and happy,

May your smile be big and wide,
And may your pockets always have
a coin or two inside!"

Burpees for those who do not wear green today!

15-10-5-10-15

Kettlebell Swings
Ball Slams
Box Jumps

1st "Games Open" Wod Released

10 min AMRAP of:

30 double unders
15 power snatches (ground to overhead) 75lbs/55lbs

Click here to watch demo video

50-30-20

push ups
sit ups
backwards walking lunges :)

5 rounds:

8 squat cleans
250 m row