Dirty Thirty

30 pullups
30 ring dips
30 tire flips
30 kb swings
30 snatches
30 jumping squats with bar
30 walking lunges with bar
30 dead lifts
30 hand release push ups
30 double unders
30 wall balls

9-15-21-15-9

thrusters 95/65
box jumps

5 rounds

10 Dumbbell front squats
10 Dumbbell push press
10 Dumbell man makers

For Time:

42 wallballs
21 pullups
30 wallballs
15 pullups
18 wall balls
9  pullups

Functionality and wall ball

5 rounds

200m row
50m farmers carry
10 weighted step ups
20 pistols

What doesn't kill you makes you stronger...

warning course language :)

Fun Friday...

Isabel 30 snatches for time
or
Grace 30 clean and jerks for time

3 rounds for time:

21 pull ups
12 ovhs
50 double unders

21-15-9

Squat cleans
Bar facing burpees

Oh yeah Renee gets it!!

Oh heavy days!!!

Find your 1 rep max Shoulder Press

then 5 min AMRAP
box jumps

 Momma to be rocks it!

"Half hour of Hell" ( Thanks Nick for the quote! Love it)

7 rounds
7 HSPU
7 Dumbell Thrusters
7 K2E
7 DL
7 Burpees
7 KBS
7 Pullups

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
 

-Theodore Roosevelt

Fitness protects your aging brain...

Story at-a-glance

• A new study finds physical exercise, more than mental exercise, protects your brain against age-related changes; people who engaged in the most physical exercise showed the least brain shrinkage
• Exercise, diet, and stress management are three primary factors that play key roles in maintaining sharp mental function as you age
• Exercise promotes brain cell regeneration and production of key brain chemicals and growth factors such as BDNF, which is important in maintaining memory, skilled task performance, and overall cognitive function
• Your dietary choices are another important factor in brain health; your brain is comprised mostly of fat so requires abundant dietary fats in order to repair and regenerate; 
• Some of the best brain foods are fresh vegetables, berries, organic eggs from pastured hens, raw milk and meat products from pastured animals, nuts, avocados, coconut oil and olive oil  

By Dr. Mercola

Fun Friday...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

12 min AMRAP of

6   SA Dumbell ground to Overhead
12 jumping pullups
24 instep touches

Natalie does a strict "Fat Bar" pull up! Oh Yeah!

12-9-6-3

Power Cleans
Ring Dips

Why I lift weights?

"I really don’t give a shit about who beats whom in the workouts. What I care about is who gave everything they possibly could, and who cheated themselves."

As Hard as You Can

400m row/run (or the lucky 6:30pm crew did 15 burpees!)
30 thrusters
400m row/run
30 SDHP
400m row/run
30 front squats

How did you enjoy "Torture Tuesday" Spencer? 

Nice to have you back!! :)

The Monday Hangover :)

2 Rounds

10 burpee wallballs  - yep I think this is a Badlands original  :)
20 pull ups
30 box jumps
40 push press
50 air squats

Regular Classes Today...

Lest We Forget

FGB Friday...

5 rounds

10 deadlifts
5 wall walks

21-15-9

Front Squats 95/65
Pull ups
Burpees

3 rounds

10 OVHS
50 Double Unders

21-18-15-12-9-6-3-1

wallball shots
jumpovers ( the med ball)
sit ups (with the ball)

What is CrossFit?

Benefits of laughter...

Laughter is the Best Medicine

• Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
• Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.                                                               

  ________________

I failed the Health and Safety Course...

One of the questions was: In the event of a fire, what steps would you take?

"F*cking' big ones" was apparently the wrong answer.

  ________________  

 

Big Sugar's Sweet Little Lies

This is a long article but well worth the read:

Big Sugar's Sweet Little Lies...    By Gary Taubes and Cristin Kearns Couzens

10 classic ads from the sugar and cereal industries. —Maddie Oatman

Fun Friday...

Together Everyone Accomplishes More:

In teams of  three or four complete as many rounds in 20 minutes of:

5 pull ups
10 HSPU
15 partner squats

Oh dear... what happen in the gym on Fun Fridays stays at the gym :)

Briana Lindy and Larry working some team HSPU

Raegan Jen Kassie work the pullup

Steve Byron Renee do some squats holding Shana

Ellen Heather Linda having some fun!

Tara Amber Chris... "Ladies, is this before the beer or after???"

Larry, you are in good hands :)

The FUN Friday crew...  well done!!