Who is this little stinker?

 

Tom talking a lot of BS (blood sugar) at the nutrition class

All Hallows Eve

Happy Halloween

"Yesterday is gone so that a new day can begin..."

Ryan Bingham

Direction of the Wind

"What lies behind us and what lies before us are tiny matters compared to what lies within us"

Ralph Waldo Emerson

An awesome turnout for the nutrition class! Hope everyone got a better understanding of the importance of eating the right foods. There was a lot of info thrown at you... if you have any questions please ask!

Thanks Tom for showing us the dangers of too much BS :)

Remember Pot luck supper today 5pm!

Nutrition Class today 10:30

"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.

8 min AMRAP
10 push ups
10 supine pull ups wit feet elevated
10 T2B

4 rounds
11 tricep squats (squat holding bumper behind head elbows high come up from squat press OVH)
7 burpies
4 power snatch

6 min AMRAP
6 single arm KB snatch
6 ring push ups

Squat, squat then squat some more...

Find your
max Overhead Squat then
max Front Squat
max Back Squat

A few reminders...

Saturday, October 29th 10:30 - 11:30

Look Better... Feel Better... Perform Better... 
Come to the underground and get informed how to properly fuel your body. Please sign the board if you are coming. $5/person.

Sunday, October 30th Paleo Potluck 5:00pm

Badlands underground is hosting a evening of good food and fun. Bring your family... friends... food to share... and we will supply the fun :)

 Libby works the handstand

 Reese swings by

Jamie and Sonja (a.k.a. bugs) enjoy a post wod stretch

4 rounds
25 wallball shots
21 kb swings
1 rope ascent

5 rounds
6 Snatch
5 Burpies

Five rounds for time of:

Run 200 meters
20 pullups or 7 Muscle-ups
Run 200 meters
20 ring push ups/ 7 Handstand push-ups
Run 200 meters
20 T2B
Run 200 meters
20 air squats/20 One legged squats

5 rounds
1 minute max rep squat cleans
rest 30 sec

The hockey boys are working hard and having fun ....

learnin the squat...

understanding the importance of stretching... nicely done!

"The real power of paleo is the simplicity of the prescription... if it was not on your great, great, great, great grandfather's list of foods he may have eaten... f**kin leave it alone!" :)

Greg Glassman 

founder of CrossFit

Courage is being scared to death... and saddling up anyway.

                                                                          John Wayne 

Wayner's 50th Birthday WOD

Round 1

13 Muscle ups
13 Deadlifts
13 HSPU
13 Jumping Lunges
13 Situps
13 Burpees
13 oz Ugly

Round 2
13 Cal Row
13 Wallballs
13 Push Press
13 SHDL
13 GHSU
13 Box Jumps
13 oz Ugly

Round 3
13 Double Unders
13 Pushups hand Release
13 Pullups
13 Thrusters
13 Clean and Jerks
13 oz Ugly

Round 4
13 Snatch
13 T2B
13  KB Swings
13 K2E
13 Back Squats behind head Push Press
13 oz Ugly

The Good

The Bad (just kidding)

The Ugly ... whose??

Britt can not believe it!

Yep poor Kaine looks like he took too much time off! 

The birthday boy! Got a lot of jump for 50! ;) 

Another ugly?? 

oh yeah it was a good one

10 Rounds
5 Deadlifts
5 HSPU

Filthy Fifty
50 Box Jumps
50 Jumping Pull ups
50 KBS
50 Walking Lunges
50 K2E
50 Push Press
50 Back Ext
50 Wallballs
50 Burpees
50 Double Unders

Run 5 km

No classes Monday...

 Happy Thanksgiving!

  Believe you can and you're halfway there.

  Theodore Roosevelt

 

Sometimes the road is rocky and hard

Full of dangers unrelenting

Just take great care to follow your star

Let the good times come aplenty

"Whoa Mule"

The Black Crowes

Fun Friday

Rain or Shine this crew slays...

4 rounds

50 squats
25 abmat butterfly sit ups
15 deadlifts

4 rounds

20 wallballs
20 kettlebell swings
20 SDHP
20 Box Jumps
20 Push Press

5 rounds

7 ring dips
6 bar wipers
5 K2E

"Our greatest glory is not in never falling, but in getting up every time we do."

~Confucius~

Wedding Day

The time has come... the time is now

 

Kaine and Britteny