CrossFit Jenner :)

Move 5000lbs of  cow shit for time!!

Female wt - 50lb/load
Male wt - 100lb/load

Nicely done Lorna and Dan!

3 rounds
20 m farmer carry
15 GHBE
9 Front Squats

4x
5 single arm kb SDHP (left)
10 burpee long jumps
5 single arm kb SDHP (rt)
15 clean & jerk

"Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T", but you don't listen. You just push harder. And then you hear the voice whisper 'can'. And you discover that the person you thought you were is no match for the one you really are."

Merry Christmas

Christmas hours...

 December 26th - Closed

There will be no 6:30pm classes the week of Dec 26th-29th

Wasn't that a party :)

Upon returning to the gym Thursday morning,  after the party, I discovered a few....hmmm... objects laying on the gym floor, remnants of an uncomfortable sleep in the guys bathroom and this journal entry in the ladies change room. ( the names and places in the journal have been changed to protect the identity of those involved)

Dear Diary,
For my birthday this year, my husband purchased for me a week of personal training at a local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

________________________________

MONDAY: Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!! Christo gave me a tour and showed me the machines.. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!

________________________________

TUESDAY: I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.

_______________________________

WEDNESDAY: The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too. 

_______________________________

THURSDAY: Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me. Then, as punishment, he put me on the rowing machine-- which I sank.

_________________________________

FRIDAY: I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it. Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

________________________________

SATURDAY: Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel..

________________________________

SUNDAY: I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy.

Now if you are done laughing I will tell you that I did not find this in the ladies change room... it was sent in an email. I laughed so hard and wanted to share it. Besides there is no coach at the underground that would inflict this kind of pain :)

The Christmas Party was a blast! Thanks to all that came out for the good food, great company and lots of laughs and luckily no Greyhound trips to Toronto :)

Fun Friday

"Jack"

20 min AMRAP
10 Push Press
10 KB Swings
10 Box jumps

 Now didn't that look like fun!

100 pull ups
100 push ups
100 sit ups
100 squats

Christmas Party Tonight

Christmas Potluck Supper tonight starting 5pm. The 430 class will start at 4pm. All other evening classes are cancelled tonight. Remember to bring a $5 gift for the exchange... Hope to see you there!

5 rounds
5 deadlifts
10 shoulder press

 Ellen's got the Christmas spirit!

12 days of Christmas

1    Power Snatch
2    Pull ups
3    Burpees
4    T2B
5    Ring Dips
6    Squats
7    KB Swings
8    Box Jumps
9    Wall Balls
10  Push ups
11  Sit ups
12  Thrusters

12 rounds- 1st round 1 power snatch... 2nd round 2 pull ups 1 power snatch... 3rd round 3 burpees 2 pull ups 1 power snatch...

“You're never given a dream without also being given the power to make it true.”

Richard Bach

Got to love heavy days!

 Chandler... 265lb!!

Reminder of Badlands CHRISTMAS party! Paleo potluck. December 21st at the gym Bring a $5  wrapped gift for the gift exchange

3 rounds

35 wallballs
12 ring dips
300 m row

yep it's a juicy one!

3 rounds
15 SA dumbell snatch rt arm
15 GHSU
15 SA dumbell snatch left arm
15 T2B

Published in the New York Times (no sign up required)

What if It's All Been a Big Fat Lie?

By GARY TAUBES

Published: July 7, 2002

 

“Don’t believe what your eyes are telling you. All they show is limitation. Look with your understanding. Find out what you already know and you will see the way to fly.” 

  

Richard Bach, Jonathan Livingston Seagull

The Chief

5 rounds

3min AMRAP
3 power cleans
6 push ups
9 air squats
rest 1 min

 Amber working the power clean

Really??? FAT is good for you!!

CBS News, recently ran a report questioning whether animal fat is as bad as 'conventional wisdom' would have you believe. The answer? Click here to read the article in its entirety

Story at-a-glance;
The hypothesis that saturated fat causes heart disease was based on cherry-picked statistics that have long since been refuted and proven incorrect, but the dogmatic belief that fat is bad for you still persists with nearly all physicians and the media

Saturated fats from animal and vegetable sources provide the building blocks for your cell membranes and a variety of hormones and hormone-like substances that are essential to your health. They also act as carriers for fat-soluble vitamins, and are required for mineral absorption and for a host of other biological processes

There are more than a dozen different types of saturated fat, but you predominantly consume only three: stearic acid, palmitic acid and lauric acid. It’s been well-established that stearic acid (found in cocoa and animal fat) has no effect on your cholesterol levels. The other two, palmitic and lauric acid, raise “good” cholesterol as much or more than “bad” cholesterol; thereby actually lowering your risk of heart disease

Healthful fats include olives, olive oil, coconut oil, butter from raw grass-fed milk, raw nuts, organic eggs, grass-fed meats, and avocados, just to name a few

 ___________________

Another interesting article. This one by Gary Taubes:
What if is all been a big FAT lie?

5 Snatches
run 400 m
5 Snatches
row 400 m
5 Snatches
Ski erg 400m
5 Snatches
Skip 2 minutes

what's been happening underground...

 Fotis loses a bet... nice dress :)

"its OK, only 9 more rounds Sheldon"...

Nice tuck jump Tracey!!

50 HSPU
100 thrusters
150 ab mat situps

Mark your Calendar...

Wednesday December 21st- Badlands Christmas Party!!

“ He that would have fruit must climb the tree. ” — Thomas Fuller

A great week...

Good luck to Wanda!  She will be running  the 1/2 marathon in Las Vegas tomorrow!

Fun Friday

First Friday of the month...yep FGB!

Hats off to the new guys and gal (Dawn Scott Steve) who unknowingly walked in to FUN FRIDAY! Awesome job!

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

Martin Luther King Jr.

3 rounds

21 SDHP
12 Overhead Squats