Baby it's cold outside...

...but the Underground is heatin' up!

Monkey see...

...monkey do

Hello FRAN...

Nicely done ladies!

Isaac and mom having fun with weighted push ups!

Get r done...

10-8-6-4-2

squat cleans
30 double unders between sets

7 rounds

7 box jump burpees
14 deadlifts

30 pull ups
50 Kb swings
75 sit ups
5 HSPU
30 squats
15 ring dips
30 cleans
15 K2E
50 push ups

Classes start at 9am tomorrow!

After...

• 2418 km of interstate driving - speed limit?? - USA has 1 thing right :)
  
• stopping in 4 states
• reaching max elevation of 6600 ft
• a quick stop in Las Vegas $$$ oh yeah!
  
• a nice chat with 1 Arizona state trooper
• some tasty Margaritas
• 1 flight cancellation
  
• 1 flight delayed 24 hrs
• airline left behind our luggage so plane could carry extra fuel

... I am back!!!

Unfortunately none were gluten free!

:)

no abdominal crunches required!

Sonoran Desert, Arizona

10 rounds

5 walking lunges
5 push ups
10 sit ups

Lorna's Favorite

5 rounds

15 box jumps
10 burpees

Surfing anyone??

Tom heading out for some surfing fun...

Do the Just Cause wod then:

For time
200 squats (yes I'd rather be surfing)

Just Cause

complete 3 on 1 off of pu sq hr adding 5 to each fresh 3 day
starting with 10 under max reps of Push ups = x
x push up
x squats
x hollow rocks
so if max awesome push ups are 30 then x=20
20 push ups ( full range and complete hand in contact )
20 squats ( full range and modify if necessary )
20 hollow rocks ( think solid and extended flowing body )
3 days in a row then rest and start again with 25...
work until you hit 100
Happy New Year!

Winter Classes...

Hey crew, the winter session starts January 10th. You have one more week before you have to follow through with your New Years Resolution LOL Did you know that among the top resolutions are resolutions about weight loss and exercise?

Your homework for this week is to keep checking back here for workouts that you can do at home :) AND to come up with one or two goals that you want to achieve this year. Keep your goal simple and realistic. We will write them on the wall and have fun achieving them!!

For time:
50 wall balls
40 lateral jumps over med ball
30 med ball cleans
20 med ball thrusters
10 med ball push ups

Hello 2011

"I embrace my gift to shine... I refuse to waste my time living someone elses life... I know being strong is important; however having strength to act on what I believe in sets the highest precedent... I will not let the clatter of other peoples opinions drown out my own inner voice.... I will have courage to follow my heart to achieve all things... the heart ultimately knows what I truly want to become..." :)

So many great things happening at Badlands Underground. It has been so exciting to see and be apart of everyone's growth. Thank you so much! Happy New Year to everyone.

Tom and Patsy

Snow fun :)

10 rounds for time:
100m sprint with snow gear on
1 snow angel - (snow gear optional)

Let's get moving...

• Physical inactivity is one of the five leading global risk factors for mortality and is estimated to cause 2 million deaths per year.

• A billion people worldwide are overweight and 300 million are obese.
  

• More than half of Canadians are considered inactive. (CFLRI. (2008). Results of the 2008 Physical Activity and Sport Monitor. retrieved from http://www.cflri.ca/eng/levels/adult_levels.php)

• Childhood obesity in Canada has tripled over the past three decades. (Source: Shilds, M. (2005). Measured Obesity: Overweight Canadian children and adolescents. Statistics Canada, Analytic Studies and Reports. ISSN: 1716-6713

• The New England Journal of Medicine reports that, for the first time in history, our children's lifespan could be 2-5 years less than our own. (Source:(Olshansky, S. J., Passaro, D. J., Hershow, R. C., Layden, J., Carnes, B. A., Brody, J., Hayflick, L., Butler, R. N., Allison, D. B., & Ludwig, D. S. (2005). A potential decline in life expectancy in the United States in the 21st Century. The New England Journal of Medicine, 352, 1138-1145)

• Canadian kids are spending six hours a day in front of television, video games and computer screens - over the course of a week, that is as much time as their parents spend at work. (Active Healthy Kids Canada. (2010) Healthy habits start earlier than you think: The Active Healthy Kids Canada report card on physical activity for children and youth 2010, Toronto, ON.)

For Time:

Row 1000m
9 squat cleans 155/95
Row 500m
15 squat cleans 115/75
Row 250
21 squat cleans 85/65

Push Jerk
3-3-3-2-2-2-1-1-1

Slow start... great finish!

Canada defeats Russia in the World Junior Opener... oh yeah!

3 rounds:

500 m row
5 HSPU
10 C2B pullups
15 Deadlifts

Active rest day AKA too much turkey day

2 rounds:
5k run
50 burpies

Merry Christmas

3 rounds
10 burpee pull ups
10 shoulder press
10 back squat
10 K2E

Find something you love to do and you will never have to work a day in your life...

What an impressive display of balance, agility, accuracy... do you remember the other 7 general physical skills??

3 rounds

Max Bench Press
Max Front squat

21-15-9
Back squats
Ring push ups

"The greatest oak was once a little nut who held its ground"

Nolan getting ready to do a few warm up reps....

Laughter is the best medicine...

"The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. Laughter is a powerful antidote to stress, pain, and conflict.

Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert." ...

the helpguide.

Time to laugh...

Life is all about asses.

You are either...

Behavin' like one,

Coverin' it,

Laughin' it off,

Kickin' it,

Kissin' it,

Bustin' it

or

Tryin' to get a piece of it,

Tabata something...

4 minutes of: 20 secs of work and 10 secs rest of each of the following
Deadlifts
Squats
Abs
Double unders

What do Jenner cowboys do for fun....?

No skipping rope? ... no problem - grab a broom!
Nicely done Dan!

Oh shoulders...

7 rounds
10 back squat 65/45
10 good mornings
10 push press

Each time you set the bar down - 10 burpees

#13... lucky or unlucky??

13 ring dips
13 tire flips
13 hip ext
13 burpee pull ups
13 squat cleans
13 laps sandbag carry
13 box jumps
13 kb swings
13 deadlifts
13 GH Sit ups
13 ring push ups
13 pistols
13 cal row

"You can never cross the ocean unless you have the courage to lose sight of the shore."

Christopher Columbus

"Well behaved women rarely make history" ;)

Laurel Thatcher

Ellen and Rena "hangin around"

Complete as many rounds as possible in 6 min of:
5 Kettlebell sumo deadlift high pulls
5 Kettlebell push press
5 Kettlebell swings

rest 3 min then

Complete as many rounds as possible in 6 min of:
5 Medicine ball slams
5 Medicine ball thrusters
5 Medicine ball hollow rocks

Pam and Hammy rocking out the wod

Matthew's 30th Birthday Wod

3 rounds
30 sec - Max rep thrusters
30 sec - shot of tequila

Matthew sporting his "Duster for Dollars"

Squatting in heels and pearls??? ... I like it :)

22-16-10

kettle bell snatch
pull ups

Importance of stretching...

Isaac making sure mom gets her stretches done!

Some benefits of stretching include:

1. Improves muscle balance around joints and increase range of motion in these areas
   
2. Increases blood flow and increased oxygen to all areas of the body
   
3. Decrease muscle stiffness
4. Increased flexibility
5. Better posture
6. Aids in stress management and mental clarity
7. GREATER MUSCLE EFFICIENCY AND ULTIMATELY BETTER TOTAL BODY PERFORMANCE!

" Knowing others is intelligence; knowing yourself is true wisdom...."

Snow Day....

Hidden Valley Ski Resort, Elkwater opens today! Grab your board, skis or snowshoes and head out for some CrossFit snow fun...

Cocos nucifera...

Click below to read some info on coconuts:

Coconut Research Center

Why coconut?

Lethbridge Rips
A
bi lateral stabilization fly's 10lbs 10x
Ring side stabilization
ring squats

B
Med Ball Box Jumps 15
Med Ball Rolls 40 ft PU position
Deadlift BW 15
HSPU 7
3X

Oops.. Wednesday's wod :)

30 jumping squats
15 push ups
30 box jumps
15 pull ups
30 split squats
15 push ups
30 squats ur choice: OVH, Front, Back, or any combo

What was the WOD?

love being - might be a bit much

http://vimeo.com/16812713

Kiesha in Zurich from kedarvideo on Vimeo.

21-15-9
Deadlift 225/185
Ring Dips

yep

Oh yeah Matt! Drive it up!

Nice L - Sit Hold Genny!

Mom and daughter enjoying a post work out stretch! Nice job girls!

100 ring push ups
100 OVHS

power clean

1-1-1-1-1-1-1

5 rounds

2 muscle ups
10 squats

First snowshoe run of the season...

Temp: -16 Sun with some cloud
Conditions: 10 inches powder :)
Beer: Cold and gluten free of course!

The view from my front step this morning...

"It's not what you look at that matters, it's what you see..." Henry David Thoreau

40-30-20-10

Kettlbell swings
Ball slams (heavy med ball)
Box jumps

5 rounds each of the 3 sets with 5 min rest between sets

5 pull ups
10 push ups
15 squats


5 HSPU
10 kettlebell swings
15 burpies

5 Shoulder Press
10 Deadlifts
15 front squat
(use the same bar)

Coach Bergenger presents...

Clean and Jerk
5-5-5-5-5

then 3 rounds

15 burpees
15 med ball cleans

For the Degu...

3 rounds

2x carry twice body weight in plates 10m meters
stack those weights and jump on 10 times
15 wall balls
10 single arm kettlebell thrusters

" The steeper the mountain... the harder the climb...
the better the view from the finish line... "

Balance
Awesome Colleen!

Lest We Forget...

No regular classes today
Group WOD @ 11:30

Snatch/Ring Dip

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

5 rounds

3 Deadlifts
400m Run
20 Walking lunges

3 rounds for time:

31 kb swings
21 pullups
15 K2E

"The most wasted of all days is one without laughter" E.E Cummings

Fall Back...

(AP)--- Turning your clock back on Sunday may be good for your heart. Swedish researchers looked at 20 years of records and discovered that the number of heart attacks dipped on Monday after clocks were turned back an hour, possibly because people got an extra hour of sleep.

U pick...

Heavy Dead lifts

10k trail run - last 5k into wind :)

Hang with Jenner cowboys weaning calves... cool down with Martini

Girls just want to have fun... and get strong!

Oh yeah!

Pull up fun...

Squat, squat and squat some more...

Back squat
5-5-5
Front squat
5-5-5
Overhead Squat
5-5-5

Words of Wisdom

"Stick with basics and when you think you have mastered them its time to start all over again, begin anew-- again with the basics --this time paying closer attention"...

Coach Glassman

3-2-1-go!

A cool 430 lbs... awesome job Nolan!

Asher cheering mom on

Oh Genny... too much Halloween candy!

Happy Halloween

Halloween Trivia:

Halloween was originally called Samhain, and marked the beginning of the Celtic New Year.
Samhain, roughly translated, means summers end.

The day was celebrated starting at sundown on October 31 and through the day on November 1. It was believed, that Samhain is when the veil between this world and the spirit world is thinnest, and departed spirits can return to mingle with the living.

The jack-o'-lantern, also has a Celtic origin. Based on a folklore tale about a ghost named Jack, jack-o'-lanterns were originally made using a hollowed-out turnip with a small candle inside, and were set out during Samhain to guide lost souls — and scare away evil ones.

The scariest fact of them all:
Halloween candy sales average 2 Billion dollars annually in the United States.

Fast...

and faster!
Bustin' Loose - Oct 3, 2010

Oh yeah Maura... you go girl!

Short and sweet

5 rounds

5 deadlifts
10 burpies

Time to beat 2:39. Nice job Kaine ...

All smiles...

The 630 crew enjoying some down time after Lynn's Birthday Wod

5 rounds of:

5 ring push ups
7 overhead squats
9 wallballs
12 situps

"A smooth sea never made a skillful mariner..."

Friday Fun

20 Wallballs
20 Box jumps
2o Double unders
15 Ring dips
15 KB swings
15 Ring dips
10 HSPU
10 Power cleans 95/65
10 Overhead Squat