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