If you have an idea of what you want to make, what you were put here to do, then just go and do that.


3 rounds
15 Hang Power Snatch
400m run

  Oh yeah Shana's got it!!

*********

Good luck to Dominique who is about to embark on his 3000 mile canoeing adventure to New Orleans to raise awareness about heart disease!

You can follow him at www.canoetoneworleans.com and http://www.facebook.com/CanoeToNewOrleans


4x

20 squats
20 jumping lunges
10 burpees
10 Shoulder press

10 rounds

5 dead lifts
5 pull ups
5 ring dips

Monday Madness ;)

50 Burpies
50 Box Jumps
50 KB Swings
50 DB Front Squats


The 6:30 crew gets to enjoy the WOD outside:

Our first running clinic is in the books!

A great turnout for the running clinic! Remember practice practice practice!!!

Just a short follow up on the nutrition discussion and those raw protein bars:

Benefits of Pumpkin seeds:

• contain good quality protein.
• contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium
• good source of B vitamins
• very good source of anti-oxidant vitamin E;
• ability to help lower LDL “bad” cholesterol.

Benefits of Chia seeds:

• 2x the potassium of bananas
  3x the antioxidant strength of blueberries
  3x more iron than spinach
  6x more calcium than milk
  7x more vitamin C than oranges
  8x more omega 3 of wild salmon
  15x more magnesium than broccoli
  
  They were known in ancient society as the "Running Food" and is said ancient warriors would sustain themselves on long journeys with a single spoon full of the seeds daily.
  
  
  {recipe}
  
  

Yoga with Brandi

Brandi has added a lunch hour yoga on Mondays and Wednesdays -  12:15

call 403 878-2900

_______________

Lorna takes on the the wind and rain and competes in the Med Hat Y Tri

Lindy - no pic cuz husband said it was too wet to take out his phone ;) trashes the Tri in 1hr 41 min

 Sam wins gold Div 1 at Regina CrossFit competition - Spring Fling

 Ruth Sam and Olivia slay the Spring Fling at Regina CrossFit

John and Joey smash Bears Hump trail at Waterton Lakes National Park

 

 

Mandy crushes the 1/2 Marathon in Red Deer

BADLANDS athletes dominate!!

A little advice :)

Coconut "Ice Cream"

2 cans coconut milk

4 egg yolks

3-4 TBSP honey

vanilla or vanilla bean

Heat the coconut milk, eggs, and honey until the mixture thickens. Remove from heat add vanilla and then cool in the fridge. Once cooled put in ice cream maker and follow the manufactures instructions.  You will be enjoying an ice cool treat in just 35 minutes! 

Any fruit can be added to the coconut milk and pureed before you cook the custard.

Fun Friday!

Death by wall balls a.k.a.
Karen 150 wallball shots for time

Kassie and Tyson finish under 6 min!

Amanda pushing thru

Joey encourages Dom

oh yeah these three are sooo happy that they survived Karen!

3 rounds

30 HHPC
10 burpees
100m sandbag run

Oh don't u just love these two! Matching track suits oh yeah!!

Hats off to JP and Britt for joining the muscle up club this week and to Fotis - who did it months ago :) Well done!

4x
20 jumping lunges
20 box jumps
15 ring pushups
12 T2B

Learn to Run

Date: Saturday May 26
Time: 9-Noon
Where: meet at the gym
Cost: $20

Outline:

• drills
• run
• nutrition
• stairs /interval training

We want to keep the group small. There are a few spots open so can everybody please confirm your attendance.

No classes today...

Burn So Bright Darkness Fears You...

Burn So Bright Darkness Fears You
by Practice CrossFit

In our many exquisite differences we as humans are left with few things in common. The biggest commonality comes when we all enter the world. On fire. Brash quixotic and loud. We are all born with the world at our hands. What a beautiful gift. What brightness we can be.

John Wesley used to say, “catch fire with enthusiasm and people will come from miles to watch you burn.” He knew like many do today that fire burns a lot of people the wrong way, but fires burn hottest with passion as fuel. And fires that burn pure, burn for a long time.

People are mesmerized by the flame. You may not want to burn bright today, but somebody may need your light. It may feel like you will burn yourself down but its better to light the world brighter than it ever has been, than to leave it cold and dark.

A lighthouse allows sea goers to see the danger ahead. Your fire lets the world see you eliminating the danger before them.

Faces around us are illuminated by the light we are willing to shine on them regardless of the dark they display. Either we highlight their blessings, or eliminate the shadow they cast everywhere they go.

Fire is contagious. If you burn hot enough you will catch everyone around you on fire. They in turn will feed your good deed by stoking your flames when you most need it. When your unable to do it yourself.

The warmth our fire throws comforts a lost soul, makes tender a tortured traveler, inspires an inventor.

Ashes prove that what was thought impossible yesterday, has been accomplished today. That one day darkness can be eliminated if we are only willing to stare long enough into the abyss looking for the light.

The flame you burn may resemble fires before you. But its not the same. Its unique. Its meaningful. Its one of a kind. Its about burning “your” brightest, not “the” brightest.

Never let anyone put your fire out. Burn so hot you live forever in a single spark in the wind. In a mere burning ember that one day becomes the biggest blaze the world has ever seen.

No classes Monday...

Dairy / Gluten Free Cheesecake

Crust:

• 3 cups raw almonds soaked overnight
• 1/2 cup dates, pitted 

Put in Vitamix and blend. Cover the bottom of a 9inch spring form cake pan with the coconut flakes (this prevents the cake from sticking the the pan). Pour the almond mixture on top of the coconut flakes, spread out and mold into the cake pan.

Filling:

• 3 cups raw cashews soaked for three hours
• 3/4 cup fresh lemon juice
• 3/4 cup honey
• 3/4 cup coconut oil
• 1 tsp vanilla or 1 vanilla bean, split open and seeds scraped, pod discarded
• 1/2 tsp  sea salt

Blend the cashews, lemon, honey, coconut oil, vanilla/vanilla bean, and sea salt. Blend until smooth. Pour on top of crust.

Topping:

• 1 bag of frozen blueberries (or any berry that you prefer)
• honey to sweeten

Simmer blueberries and honey on low heat to blend. You can add a little cornstarch to thicken. Pour on top of filling. Place the pan in the freezer for at least three hours or overnight. Before serving place on counter to thaw slightly.

FUN Friday...

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans,
20 Pull-ups
10 Handstand push-ups

working the med ball clean

playing with pull ups

 slaying the sit ups

Oh yeah! chest to bar pulls... time for a different band Rae-Leigh :)

Post work out stretching... nice work ladies!

(and discussing how much they like Fun Fridays!)

Its okay Jamie... tomorrows a well deserved rest day :)

 "Boy that WOD kicked my ass... BUT I loved it!!"

Nicely done Steve!!

I would rather suffer the pain of discipline than suffer the pain of regret...

 

hmmm...I wonder what we are working on today?

 

http://journal.crossfit.com/2005/08/the-overhead-squat-by-greg-gla.tpl

sled pulls
wall balls
toe taps

It was a fun one! U should have been there :)

What's the Difference...? My Crossfit Rampage!

21-15-9
Thrusters
KB Swings

After each round do 50 DU or 100m run.... 21 thrusters 21 KB Swings 50 DU...


Some good reads:

What's the Difference...? My Crossfit Rampage!  

Crossfitters are crazy!!

 

a new recipe...

"Blondies"

1 500g jar of cashew and almond butter
3 eggs
1/2 cup honey

beat well then add:

1 tsp baking soda
1/4 tsp sea salt
1/2 c dark choc chunks

mix and scrape onto 9 x 13 greased baking dish
sprinkle with 1/2 c dark choc chunks 
bake @ 325 for 35 min

5 rounds

200m run
10 deadlifts
10 T2B

Welcome back Shai!!

Wobble girls Wobble...

Happy Mother's Day

Learn to Run...

On Saturday, May 26th, we will be holding a running clinic followed by a BBQ. More details to follow. For now, sign up at the gym, or text me,  so we know how many to expect.

Fun Friday...

K... next Friday will be FUN... can I come out now? :)

12 Min AMRAP

10 KB Swings

20 twisting lunges with med ball

10 ball slams

4 rounds

5   ring dips
10 deadlifts
15 box jumps

Go heavy...

Work
shoulder press
and push press

12 Min AMRAP

100m sandbag run
15 OVH Squat
10 T2B

25 SDHP
50 DU

20 SDHP
40 DU

15 SDHP
30 DU

10 SDHP
20 DU

5 SDHP
10 DU

Story at-a-glance

Pepsi Next claims to have 60 percent less sugar without sacrificing taste. The secret to keeping its sweet taste comes from the use of THREE artificial sweeteners: aspartame, acesulfame potassium, and sucralose. 

Aspartame (Nutrasweet and Equal) is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. 

Acesulfame potassium (Acesulfame-K) has been linked to kidney problems, and sucralose (Splenda) has been found to reduce the amount of beneficial microflora in your gut by 50 percent—in addition to being associated with many of the same adverse reactions as aspartame. 

Contrary to popular belief, research has shown that artificial sweeteners can stimulate your appetite; increase carbohydrate cravings; stimulate fat storage and weight gain. Diet sodas may actually double your risk of obesity. 

Read more...

T-shirt order..

We are putting in a clothing order if you want anything let me know by Wednesday

Get down and dirty...

Calling all Spartans... Just a reminder of the Spartan Race in Calgary on Saturday, August 18th For more info click here: When registering,  select the CrossFit heat 10 am. I hear that there are already a lot of people from the gym going. As the date gets closer we will see about the possibility of getting a bus.

If August 18th, does not work and you are looking for an adventure race check out Mud Hero July 22. This race is held in the Kananaskis Country. I know there is a couple of chicks doing this one :)