Happy Easter!

Easter Week Hours

There will be no morning or afternoon classes next week. The 5:30 and 6 :30 classes will run as scheduled!

Games Open wod week 5

20 min AMRAP:

5 Power Cleans 145lbs 100lbs
10 T2B
15 wallball shots 20lb to 10ft target/14lbs 9ft target

4 rounds:

5 T2B
15 Jumping Back Squats 45/35
15 Shoulder Press 45/35
3 L sit Pull ups

COOLaborative Challenge WOD #4

4 rounds

10 thrusters 95/65
20 push ups
10 floor wipers 95/65
40 double unders

Scale 1:
10 thrusters 85/55
20 push ups
10 floor wipers 85/55
20 double unders

Scale 2:
10 thrusters 75/45
20 push ups
20 floor wipers 75/45
100 single unders


What is a floor wiper?

Summary
Lay down on floor – bench press style lock out – feet touch left or right plate – heals touch floor in center – feet touch opposite side plate = 1 rep

Team Badlands slays...

Team Badlands after 4 weeks is sitting in 18th spot overall. There are 32 teams competing in Canada West. The breakdown looks like this:

WOD #1 ... 26th
WOD #2 ... 13th
WOD #3 ... 25th
WOD #4 ... 11th

Hats off to Kaine whose results for WOD #4 was 9th best in Canada West. Kaine completed:
86 Bar jumping Burpies, 30 - 120lb OVS, and 10 muscle ups in 10 minutes. Hell yeah!

The aftermath of Amanda's first encounter with Fran!

"Men succeed when they realize their failures are prep for their victories"

Ralph Waldo Emerson

Dead Last
By Hyperfit USA

"When I was young and a competitive swimmer, no words struck more fear into your heart more than these… Dead Last. At larger national meets there would be times where your only goal would be, not to be THAT!

It’s understandable, nobody wants to attract attention for being not as good as everyone else. The only thing worse, back then, would be to finish so far behind in your heat that you would get the “pity clap”, which is applause because you were so far behind that everyone was waiting for you to finish.

It occurred to me recently that people have this fear at the gym. It sometime causes people to scale more than they should, count reps that they shouldn’t (ie incomplete range of motion) or just flat out cheat!! That’s saddens me, people not challenging themselves because they’re afraid of where they will finish or what someone might think.

It also occurred to me that dead last isn’t a bad thing at all, in fact, I think it’s a great thing!! If you’ve pushed yourself more than you ever have before, used a heavier weight than ever before, held your rep quality to the highest standard or just made sure you’ve done the complete workout as written, then celebrate. You were dead last and you’re better for it. And if your fortunate enough to receive the “pity clap” relish in it, you earned it."

Death by Darts

Pick 10 exercises
Throw a dart at dart board to determine reps
If dart misses playing surface automatic 50 reps

The mornin crew did the following:
Burpees - 18
Squats - 2
Sit ups - 50
Pull ups - 50
Push ups- 50
Kettle bell swings - 16
Dips - 50
Box jumps - 50
Walking Lunges - 50
Wall ball - 3

After some scary dart throwing by the crew :) Stacey saves the day by sticking a three with her last throw... relieved that it was not another 50 the ladies chose the 20lb wallball for their three reps. Nicely done.

Hmm.. which of the 10 Physical Skills needs a little tweeking???
Accuracy: the ability to control movement in a given direction :)

10 rounds

3 Sumo Deadlift High Pull
6 Push ups
9 Squats

“Don’t blame others for inconsistency, lack of motivation, lack of discipline, and unsuccessful trials. Sometimes you have to take a hard long look at the mirror and ask,”Do I Want To Be Better?” The day you answer YES is the day you can throw that mirror away and completely change your life!” – I AM CrossFit

Hard work pays off...

Colleen demos "Superwoman" Push ups

Shawna workin the squat

Wallballs/ box jumps no problem for these gals!

Valerie u are amazing Keep it up!
_________________________________

Val from CHAT 94.5fm stops in ...

"Hey I don't want any trouble"

.... BUT I am going to give you some if you don't back off !
Nice job Val!

COOLaborative Challenge WOD #3

20-15-10
Power Snatch 105/75
Ring Dip

Scale 1
20-15-10
Power Snatch 85/55
Parallette Dip

Scale 2
20-15-10
Ground to OVH 85/55
Box Dip (20" box)

Team Badlands holding strong..

Hey crew,

We placed 22nd on the Games 2011 Wod #3 with an overall standing of 21st place. Nicely done.

"He who is not courageous enough to take risks, will accomplish nothing... "

Muhammad Ali

The mornin crew posing with almost 1000lbs of weight that they just threw around for fun!
Awesome deadlifts ladies

"Annie"

50-40-30-20-10
Double Unders
Sit ups

3 rounds

50 weighted walking lunges
10 pull ups

Jamie smashes Coolaborative wod #1

Kassie and sister Lonnie make moving 10 000 lbs look easy

Jodika and Stacey discuss strategy

COOLaborative Challenge WOD #2

Great Job last week everyone! Here is the second WOD in the challenge.

10 min time cap

Row 2000m
AMRAP Burpies

points given for the most burpies

Scale 1
Row 1500m
AMRAP Burpies

Scale 2
Row 1250 m
AMRAP Burpies

I will post everyone's standings from last week in the gym. Click here: CrossFit Lethbridge if you want to post and comment with other athletes competing in this challenge.

Tracy is in 2nd place and Kaine is in 5th place in their respective divisions. Oh Yeah!

Oh so that's how u do a press to handstand!
Awesome job Tavyn

“Do not go where the path may lead; go instead where there is no path and leave a trail”

Ralph Waldo Emerson

___________________________________________________________

Mom and Issac enjoying some post work out stretches:

Looks like Issac will be blazing a lot of trails :)

Ok Team Badlands let's crush Games 2011 WOD # 2 today!

What does giving it all look like...?

Nice job Steve!

Now that's some sweat angel!