For time, 3 rounds of:

Row 500m or run 400m

5 deadlift - body weight or more

For time:

50 box jumps

50 jumping pull ups

50 kettle bell swings

50 steps - walking lunges

50 knees to elbows

50 push press - 45 lbs

50 back extensions

50 wall ball shots

50 burpies

50 double unders

For time, 10 rounds of:

10 pull ups
10 ring dips

For an extra challenge do weighted pull ups and dips

"the only limits we may have are the limits we place on ourselves" ...

Ray Zahab

Boxing Day Blowout!

AMR in 10 minutes of:

Front Squat (heavy) max reps

Handstand push ups max reps

Row 200 meters

Then:

25 chest to bar pull ups

25 ring dips

Merry Christmas

 Hoping your Christmas day is full of fun, family, friends....

5 km trail run

Wow! I forgot how exhilarating running through snow can be... definitely getting some snowshoes.

Fun with pull ups!

Work the pull-up

Here are a few different variations...

AMR in 15 minutes of:

5 Front Squats
10 K2E

A visitor stops by...

A few overhead squats...

tighten up core...grip bar like you mean it...load up the weight!

Then Mikey meets "Cindy"

Awesome job sis! Thanks for dropping in...

working the back lever

trying out the new equipment

Hey guy's while I'm gone can u just post or comment your workouts and times for me -
like to be in the know
squat therapy to warm up everyday!


Thanks for a great year of growth and challenges - its a pleasure to share time with you all

Pistols           7               35lbs
push press     5               155lbs
ghsu              10            
5 rounds

Muscle up progressions

OVHS 15           105lbs
Ring Dips 15     weighted 20lbs
3 rounds 4 time

100 ab mat sit ups

Split Jerk
work it

Row with weight
3km
25ghsu
25ghbe

 great weekend
fun Friday transitioned into Island Lake Cat Rides on Saturday
thanks for the push and inspiration crew

2010 CrossFit Games

Click here to get more info on the 2010 CrossFit Games.

"This year, there will be 13 Regionals around the world that all take place in May. But unlike last year, you now have to qualify for the Regionals.

Feeding the regionals will be approximately 30 Sectional competitions, which will be open to anyone. Sectionals will take place from mid February to late March."

Alberta, Saskatchewan, Manitoba Sectionals will be held March 27th -28th :

Bldg 185 Corner of Mons Avenue and Range Road 244 Lancaster Park AB, A2HO (Edmonton)

15 men 15 women will advance to the Regionals which will be held in Calgary.

Yes Virginia, there is a Santa...

and he rides a Harley recently spotted on Ross Glen Drive!

Christmas Party

Thank you Tom and Christy for hosting a great evening. The food was fabulous.... yes, paleo is nutritious and delicious. The homemade chocolate was divine....

Nolan and Kaine showing us their fine form on the Wii balance board..

Sad but true... these two hard core crossfitters were beaten badly by a couple of preschoolers: Rowenna and Saige. You go girls!!

Rest Day
or SNOW Play Day
Thanks Day
Paleo Prep Day

50 box jumps
50 thrusters
50 pull ups
50 ovhs
as many rounds as u can in 20min

Fight gone bad Friday ... Going in teams of 2 ... 3:00 at the underground

Row 6km

10 single arm bench press
10 single leg squat
max rounds in 15 min

Rest or something like that

Lucky 7's

7 ovhs
7 ring dips
7 deadlifts

figure out how many rounds u saucy u

REST DAY without the hangover

Reminder Paleo pot luck
on the 11th

10 ring push ups every min for 10 min
10 pistols every min for 10 min (5 each leg)

 FGB Friday  going today at 5:00 its bring a buddy day! 

25 wall balls
300m row
25 thrusters
300m row
25 burpies
300m row
25 ghsu
300m row

REST PLEASE

Trev's down in the states battling it out in the ring
Tom's splashing in the waves standing on a board (i hope)

overhead lunges 45lbs 50
4 rounds

Up and Down Fran
yes it was done and crazily
65lbs and full pulls anyone!!!

5 cleans
5 ovhs
10 ring dips

Eat and rest
check out a plan on the nutrition page

hope the 2:00 wrkout was a good one today,
I hit the 21/15/9
scotch tequila vomit

TGU with long bar 5 each arm
TGU KB 10 each arm
100 step switches 1, 2 or 3 steps high
5 HSPU
10 Ring Dips
100 Double Unders

Deadlift 1and 1/2 x body weight
Bench Press Body weight
10,9,8,7,6,5,4,3,2,1

REST DAY
really how are you eating
tough time of year for the Paleo but stay strong

WOD Regulations

Check out these WOD regulations from CrossFit Kingston. I think our gym should adopt a few of them! Thanks Willy....

100 strict pull ups
use different grips, switch it up
get full ROM

Push Ups 25
Sit Ups 25
Squats 25

5 rounds
then 5 min rest
5 rounds
and see how close you can keep to your first 5 rounds

Fun with KB
KB clean 20 with Press
KB swing 20
5 rounds

Rest Day

how goes the Paleo?

Row for Love

MAD MURPH
800m row
100 pull ups
200 push ups
300 squats

800m row

Cause you earned it

Rest Day

50 straight punches on heavy bag
50 squats
4 rounds

row 1000m
100 HSPU

CrossFit Total
max
squat
deadlift
shoulder press

Tower of Power

You don't have to be a rocket scientist to know that...
this is some heavy load!!

rest days
if it calls you smash out a 5k run or row
did someone say row?

deadlift
11111111

L sits 10 3 second holds
toes to bar 10
incline ring push ups 10

5 rounds

Remembrance Day
100 burpies
50 HSPU
50 Sumo Squats
as many rounds in half hour as you can

2x4 jumps 10
chest slappers 5
hollow rocks 10
 10 rounds

200 meters of waking lunges
uneven weighted lateral hold

Rest Day
enjoy

play a new sport of some kind

For those with the fight...Great job! Those were sick #'s, Don't forget all you crossfitters fight gone bad Friday every week at 3

you can work your whole life for something just to have it taken away.
let them try

Row 500m
50 push ups
50 box Jumps
50 squats
50 sit ups
50 back extensions
optional
50 med ball cleans
50 wall balls
50 deadlift 3/4 BW
50 ovhs
see what you got

Take a Rest day when you need it
I just like posting workouts
50 burpie pull ups
50 sit ups

overhead squats half body weight 12
ring dips 12
 5rounds

Long Jump Burpies 15
half body weight deadlift 15
5 rounds for time

run 1km
50 squats
run 500m
25squats
run
250m
15squats

Shin Dig

At Tom and Christy's
wear a costume that u can do burpies in

Do you have the fight in you? These two did!

Hammy 292....

Pam 282....

Incredible! ... can't wait to see what will be thrown down next week!

Friday's Fight Gone Bad
3:00 and 4:00 throw-down
bring food and drink for after

Just another day of CrossFit Fun!

Fight gone bad Friday starting at 3:00 get there when you can

How Clean It Is

thanks
and Pam said she will hurt anyone not keeping the place clean

25 Jumping pull ups
15 Burpies
7 Ring Dips
4 rounds
then 50 sit ups

Fun With Rings
play around with levels

60 Thrusters 65lbs
20 L pull ups

150 Wall balls for time
Karen

hope you ran 5km today

What we put in we get out
how we feel about it
depends on how it comes out
or our ability to recognize it
or does it come out the same consistency dependent on its origin
feeling compelled to make similar piles of shit, do we dare not change?
to break free of repetitive ignorance
change to better input?=possibly better shit?
where does this equation not apply to

oh ya rest day

Deadlift 7x 7 rounds
for form

Fight Gone Bad Friday

be there 3:00

20 wall Balls
20 thrusters
20 push ups
20 reverse pulls
3-5 times for time

Girls just want to have fun!

Box jumps can be fun!

Great job ladies.

Tonight in the Foundations Class Verlynne got her first unassisted pull up!!! WAY TO GO!

A near PERFECT squat

amazing!

Overhead Squats

11111111

take your time work up to the big loads

Just another day at the Underground!

Post work out smile!

Weighted pull ups ... no problem!

crazy! ... over a 100 lbs added on just for fun... and not done yet!

... girls can play too!

Rest if it calls you
go hard if you feel it
RUN 3km superfast

Hold yourself up
Push up Knee up 10 seconds each side 6x
T hold  leg up 5 seconds each side 6x
Handstand 10 seconds 6x - SPlitDOwn
Overhead Squat wood dowl hold in bottom 10 seconds 5reps 5 times
Overhead Lunge wood dowl hold bottom 10 seconds 6 each leg
shut it about spelling

20 push throughs      15                10            5             2
15 burpies                 10                  5            2             2
10 box jumps              5                   2           2             2

Thanks
20 tampers
20 sledge smashes
20 deadlifts

3 rounds
just another day on the farm

REST DAY
get back to your disciplin
why you live the way you live

Is anyone up for a fight gone bad? Never done one and tomorrow around 2 might be a good time to do one...

deadlift 3,3,3,3,3
HSPU    3,3,3,3,3
not for time
wrk strict form and go heavy

Just got back from a long trip of great learning -
congratulations to all in Toronto, learning takes no breaks
sunny Socal or slice of heaven
thanks Ron and Nona for those awesome smiles
thanks Tucker for sharing such great stuff and not letting fear getting in the way of service.                  May we all be of some service.
shit I could go on a tangent here, thanksgiving running strong

whatever you do, do it well

Ring Dips 3
Pull Ups 3
20 rounds 4 time

REST DAY
u deserve it

Deadlift 7
Overhead Squat 7
7 rounds

do one of the "Girls" your choice

does that wording sound ok?

CrossFit hits Irvine School!

A few staff members enjoying a workout after school! Great job ladies. Remember... gluten free... fish oil... ice your sore muscles... see you on Tuesday!

Box Jump Burpies 15
HSPU                     5
5 rounds 4 time

Rest Day
or go and play

20 walking lunges
20squats
5 times for time

Monday Madness

A few of the brave souls that endured Monday Madness!

Awesome job everyone!

150 Pull Ups
150 Sit Ups

Get it done Tom! We know you can do it!

REST DAY
paleo paleo paleo
what is it again?

Tom is gone for a while next Tuesday all classes are a go just show up and pick a workout from the board. No newbies unless you hit one of Patsy's or Pam's classes.

See You All Soon
work from the heart 

Run in the Pink Ladies Run
For breast cancer

let it be for awareness
of how we fall pray
to the inconvenience
of convenience

prayers for all mothers and daughters

to smoopy for ya....just insert a swear word somewhere about shit foods and poor preventative education programs but I'm trying not to get into that

just working on supporting what is out there and keeping it honest so come out and run already! 

Skin the Cat 50 x
HSPU 15
Back Bridge 5 1 min hold

Cleans 30
pull Ups 30
warm up with lots of progressions and light weight then stack on 135lbs/95lbs and fly

REST DAY if you feel it take it
practice good posture all day.
yes I'm 80

Tire flips 15
rope climb 3X
overhead run - use slosh pipe 100m
3 times 4 time

Deadlift and Run
21/15/9 bodyweight
400m X3

Rest Day
How is your fuel going?
Post your trials, your weak moments and new strengths.

Solid Gold Sunday

3-2-1-Go! .... tire flips, burpees and wall balls

Oh yeah, it was a good one....

Willy Say SOLID GOLD SUNDAY @ 2

Run 3km

Ring Dips and Row
21/15/9
200m/400m/600m

35 Cleans
135lbs/95lbs

Rest Day

25 pull ups
50 push ups
75 Squats
3X for time

100 Hand Stand Push Ups
work progressions

Rest Day

2010 CrossFit Games

The 2010 CrossFit Games will take place at The Ranch In Aromas, CA on July 16-18, 2010.

Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of the smaller Sectional competitions. If you competed in the 2009 games you automatically qualify for the Regionals.

Only 100 athletes will make it to the the Individual competition in Aromas'10, fifty men and fifty women.

The events and scoring system for the 2010 games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weakness. Fortify your strengths . Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

(posted Sept 8th on the CrossFit Games site)

I have also ordered the "Every Second Counts DVD". This DVD documents five athletes as they prepare and compete in the CrossFit Games. When it arrives we will have a CrossFit movie night!

go play Frisbee
or
sprints 200m x 4 1 min rest between
400m x 1
800m x 1
200m x 1
compare times? 

Squat your ass on
overhead squat 20
front squat 20
back squat 20
air squat 100
use 95/65lbs for weight

Yesterday's Killer

20 OVHS
20 Back Squats
20 Front Squats
100 air squats
95lbs for guys
65 for gals
is gals even used anymore?

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Friday Wod

Anyone up for a Friday afternoon Wod - 3:00 p.m.?

Rest Day
recite paleo now

Row 400m
25 ghsu
25ghbe
3 rounds
for time

T Shirts/Hoodies

There has been a request for more  Badland CrossFit hoodies. A minimum order of 5 is needed. If you want one just post your color choice and size to comments. It is 100% cotton Hanes zip up hoodie. $40.00

There are a few ladies tees available and possibly 1 XL mens - $20.00.  Post to comments if you want one. More can be ordered.

deadlift              
deadhang pull ups L's if u feel lucky
9 rounds of 3 reps each
warm up your deads and check that form
notice the scapula on these movements

REST DAY
Paleo
lets say it together
meat vegtables
nuts and seeds
some fruit
little startches
no sugars
 fish oils good fats - avocados,  macadamia nuts, almonds(seed) coconut oils

gluten free dairy free - your call - how many cavepeople ate donuts and drank chocolate milk?

SOLID GOLD is BACK!

Solid Gold Sunday's with Willy T is on
this Sunday at 2:00
there may be more advance notice in the future

RUN - why cause it rules
200m sprints 5X
rest for 1min inbetween

REST DAY
how are you feeling how are you eating?
keep your flexibility - get a massage check your work plan - many cover them
paleo carbs
organic - spinach peaches pairs kale tomatoes avocado's butternut and acorn squash carrots beets nectarines apples zucchini.
so much what to do?
blend and freeze
chop and freeze
and lots of eat and enjoy

check out livingorganics.com

Good luck on the run tomorrow!!!
some of the girls are going 21k
some of the less distance minded guys are going 5k
 one foot in front of the next

LOW -  SPEED LUNGES 20
Box Jumps                      20
3 rounds 4 time
Stay low in the lunge and switch back and forth fast
land with weight on front heal and back foot evenly
chest high

Check this out!

Push Jerk 5 145lbs men 95 ladies
GHSU 10     
5 Rounds 4 time

10 Ring Dips
10 Box Jumps
20 walking Lunges

5 X for time

For 9/9/9

Burpie Dumb bell Thrusters 30lbs
L sit
21/15/9
do the burpie on the dumb bells deadlift and clean the weight and press overhead - repeat
L sit for seconds held

21/15/9
45 degree bench press
back squat

FRAN 21/15/9 Thrusters/Pullups
7 of u machines stepped up to this mean momma at 6:30 this am
well done!!!

Pam and Will both earned there mark on the wall today

Clean Progressions
deadlift 10x 45lb bar
deadlift with shrug 10x
front squat 10x
high hang power clean 10x
front squat 10x
power clean 10x
high hang deep catch  10x
clean 10x
if it feels good start putting some weight on it
be aggressive and watch were u receive the bar - video yourself if possible

Rest DAY
if your body feels tired take two
if you are listening to your body what are you listening to?

Go for a 5kRun, 20kBike, 1kSwim (not all just choose one)
push it a bit have some fun with it

Elizabeth
21/15/9
Clean 135 men 95 ladies
Ring Dips

REST DAY
keep strong on your Paleo
meat vegtables
nuts and seeds
some fruit
little startches
NO SUGAR
get your good fats - fish oils coconut oils!

now read it again
close your eyes and say it

DEADLIFT
body weight
with a continuous running clock
start with 1 and add 1 more for every minute
1st min 1
2nd min 2
3rd min 3......
go for as long as you can while maintaining immaculate form

Crossfit Flexability

Hamstrings 5 sets
external Rotators 5 sets
internal rotators 5 sets
quads 5 sets
posterior delts/tricepts 5 sets
Lats 5 sets
Calves 5 sets
chest 5 sets
forearms 5 sets

Slaying the workout!

August 30th

3 rounds for time of:
15 burpee broad jumps
15 walking lunge broad jumps

August 29th

5 rounds for time:
20 double unders
20 box jumps
20 wall balls

post time to comments

August 28th

10 round for time:

3 reps  Front squat 3/4 body weight    

3 reps  Push Press 1/2 body weight    

August 27th

rest day

August 26th

5 push ups
25 sit ups

10 push ups
20 sit ups

15 push ups
15 sit ups

20 push ups
10 sit ups

25 push ups
5 sit ups

Or do the  AC/DC WOD:

Will is pumped for the AC/DC concert tonight!

Nice shorts!!!

 Ready to rock out the WOD!

August 25th

5 rounds for time:
Row 400m
5 HSPU

post time to comments

August 24th

For time:
5 rounds
7 OVHS
7 Weighted Ring Dips

post time and weight to comments

August 22nd

1 km run for warm up then do:

5 rounds for time:

5 deadlifts

10 burpees

post time and loads to comments

August 21st

Squat 3-3-3

Bench Press 3-3-3

post loads to comments

Patsy's Pick

For time:

100 pull ups

100 push ups

100 sit ups

100 squats

post time to comments

August 18th

For time

4 rounds of:

400 meter row

14 thrusters

or

For time

10 rounds of:

100 meter sprint

10 burpies

when done rounds do 50 sit ups

August 17th

5 rounds for time:

7 pull ups

21 burpees

post time to comments

August 16th

CrossFit Nutrition Certification presented by Robb Wolf in Edmonton this past Saturday. If you are tired of measuring food and counting blocks... do we have something for you!

August 14th

For time:

50 push ups

50 sit ups

50 double unders or fast skipping 150 revolutions

40 push ups

40 sit ups

40 double unders 0r fast skipping 120 revolutions

30 push ups

30 sit ups

30 double unders or fast skipping 90 revolutions

20 push ups

20 sit ups

20 double unders or fast skipping 60 revolutions

10 push ups

10 sit ups

10 double unders or fast skipping 30 revolutions

post time to comments

Gearing up for Harvest

4 rounds of:

10 tractor tire flips

20 sledge hammer swings - alternating hands

400m run

post time to comments

August 12th

For time:

150 box jumps - make sure hips are fully extended before returning to the start

Box jump variations - demo video

August 11th

Rest Day

Relax - repair - re-energize!

Don't forget to stretch

Gymnastics Day!

10-9-8-7-6-5-4-3-2-1 of:

toes to bar

ring dips

handstand pushups

August 9th

Shoulder Press 5-5-5-5-5

Push Press 3-3-3-3-3

Push Jerk 1-1-1-1-1

post loads to comments

demo video

August 8th

Squats and hill sprints for time:

10 squats at the bottom of the hill

Sprint up the hill

10 squats at the top

Run backwards down the hill

Repeat x 5

August 6th

Medball clean Thruster burpies over 400m
4 time

August 4

Squat Cleans

Two every minute for 10 minutes

August 1st

Swim 2.5
Run 10km
Bike 40km

July 31st

Tabatha Squats