Teamwork...

the official timer...

the pit crew...

finally the thruster

Awesome job team... oh yeah Kaine... nice lift!

Max thruster
take your time find your max thruster
then:

3 rounds
12 thrusters unbroken (reduce max by 30%)

every round that you are unable to make 12 thrusters x the number remaining by 3 for burpies
eg. 9 thrusters completed so 3 remaining x 3=9 burpies

after 3 rounds of thrusters do burpies

The power of a smile...

Holiday Monday

The 5:30 class is on today all others are cancelled. Regular schedule resumes tomorrow.

"Your vision will become clear only when you look into your heart.
Who looks outside, dreams. Who looks inside, awakens...."

Brooke flips 4 Mexico!

Colleen conquers the wallball ...

The collection of Vibram five fingers keeps growing...

Jamie has no problem with the slosh pipe AKA pillar of pain!
and yes she is wearing five fingers too!

3 rounds:

20 weighted box step ups
10 ring push ups
20 mountain climbers
10m walking push up
20 squats

4 rounds

12 single arm DB cleans
12 pike touches
12 wall balls

Kaine's warm up

3 rounds

10 SDHP
5 burpee box jumps
100m sprint
10 single arm DB thrusters

after 3rd round:
50 sit ups

21-15-9

Dead lifts
Ring Dips

"There can be no happiness if the things we believe in are different from the things we do"

Freya Stark

If anyone is interested in hearing a presentation and seeing Skins compression clothing, let me know. A rep will come down.

Run 5 km

...ok 9am crew I know I said we were only going to do 2.5 km but it was such a nice morning for a run and the hill??? that was a bonus ;) ... awesome job everyone!

"The miracle isn't that I finished. The miracle is that I had the courage to start."

John Bingham

4 rounds

1 min max rep power snatch
Sprint 100m
1 mim max rep muscle ups
Sprint 100m

Grab your partner and...

25-20-15-10-5

Dead lift
Med Ball sit up

Leanne and Jordan working the medicine ball sit up

Colleen and Britt smashing it out
... oh nice shoes Colleen :)

Together Stacey and Jamie lift over 200 lbs!

Happy 1st Birthday Issac. Next year you will be flipping that tire!

800m run

21-18-15-12
box jumps

12-9-6-3
HSPU

800m run

After 800m run: 1st round 21 box jumps 12 HSPU, 2nd round 18 box jumps 9 HSPU etc after 4th round finish with 800m run

15 minute AMRAP

5 chest high pull ups
10 wall ball shots
15 KB swings

from main site

Happy Mother's Day

"A gem cannot get polished without friction, nor man perfected without trials"

Chinese Proverb

4 rounds

15 ring dips
25 wall balls

4 rounds:

3 muscle ups
7 chest 2 bar pull ups
11 ring dips
15 squats
400 m run

4 rounds:

7 deadlifts
7 power cleans
7 thrusters
150m split jump on ski erg or 200 m row

Cuz you took a week off :)

5 rounds

7 dumb bell or kettle bell thrusters
7 high touch jumping burpies
150 m sandbag run

The difference between one man and another is not mere ability; it is energy.

Thomas Arnold

Happy Easter!

Easter Week Hours

There will be no morning or afternoon classes next week. The 5:30 and 6 :30 classes will run as scheduled!

Games Open wod week 5

20 min AMRAP:

5 Power Cleans 145lbs 100lbs
10 T2B
15 wallball shots 20lb to 10ft target/14lbs 9ft target

4 rounds:

5 T2B
15 Jumping Back Squats 45/35
15 Shoulder Press 45/35
3 L sit Pull ups

COOLaborative Challenge WOD #4

4 rounds

10 thrusters 95/65
20 push ups
10 floor wipers 95/65
40 double unders

Scale 1:
10 thrusters 85/55
20 push ups
10 floor wipers 85/55
20 double unders

Scale 2:
10 thrusters 75/45
20 push ups
20 floor wipers 75/45
100 single unders


What is a floor wiper?

Summary
Lay down on floor – bench press style lock out – feet touch left or right plate – heals touch floor in center – feet touch opposite side plate = 1 rep

Team Badlands slays...

Team Badlands after 4 weeks is sitting in 18th spot overall. There are 32 teams competing in Canada West. The breakdown looks like this:

WOD #1 ... 26th
WOD #2 ... 13th
WOD #3 ... 25th
WOD #4 ... 11th

Hats off to Kaine whose results for WOD #4 was 9th best in Canada West. Kaine completed:
86 Bar jumping Burpies, 30 - 120lb OVS, and 10 muscle ups in 10 minutes. Hell yeah!

The aftermath of Amanda's first encounter with Fran!

"Men succeed when they realize their failures are prep for their victories"

Ralph Waldo Emerson

Dead Last
By Hyperfit USA

"When I was young and a competitive swimmer, no words struck more fear into your heart more than these… Dead Last. At larger national meets there would be times where your only goal would be, not to be THAT!

It’s understandable, nobody wants to attract attention for being not as good as everyone else. The only thing worse, back then, would be to finish so far behind in your heat that you would get the “pity clap”, which is applause because you were so far behind that everyone was waiting for you to finish.

It occurred to me recently that people have this fear at the gym. It sometime causes people to scale more than they should, count reps that they shouldn’t (ie incomplete range of motion) or just flat out cheat!! That’s saddens me, people not challenging themselves because they’re afraid of where they will finish or what someone might think.

It also occurred to me that dead last isn’t a bad thing at all, in fact, I think it’s a great thing!! If you’ve pushed yourself more than you ever have before, used a heavier weight than ever before, held your rep quality to the highest standard or just made sure you’ve done the complete workout as written, then celebrate. You were dead last and you’re better for it. And if your fortunate enough to receive the “pity clap” relish in it, you earned it."

Death by Darts

Pick 10 exercises
Throw a dart at dart board to determine reps
If dart misses playing surface automatic 50 reps

The mornin crew did the following:
Burpees - 18
Squats - 2
Sit ups - 50
Pull ups - 50
Push ups- 50
Kettle bell swings - 16
Dips - 50
Box jumps - 50
Walking Lunges - 50
Wall ball - 3

After some scary dart throwing by the crew :) Stacey saves the day by sticking a three with her last throw... relieved that it was not another 50 the ladies chose the 20lb wallball for their three reps. Nicely done.

Hmm.. which of the 10 Physical Skills needs a little tweeking???
Accuracy: the ability to control movement in a given direction :)

10 rounds

3 Sumo Deadlift High Pull
6 Push ups
9 Squats

“Don’t blame others for inconsistency, lack of motivation, lack of discipline, and unsuccessful trials. Sometimes you have to take a hard long look at the mirror and ask,”Do I Want To Be Better?” The day you answer YES is the day you can throw that mirror away and completely change your life!” – I AM CrossFit

Hard work pays off...

Colleen demos "Superwoman" Push ups

Shawna workin the squat

Wallballs/ box jumps no problem for these gals!

Valerie u are amazing Keep it up!
_________________________________

Val from CHAT 94.5fm stops in ...

"Hey I don't want any trouble"

.... BUT I am going to give you some if you don't back off !
Nice job Val!

COOLaborative Challenge WOD #3

20-15-10
Power Snatch 105/75
Ring Dip

Scale 1
20-15-10
Power Snatch 85/55
Parallette Dip

Scale 2
20-15-10
Ground to OVH 85/55
Box Dip (20" box)

Team Badlands holding strong..

Hey crew,

We placed 22nd on the Games 2011 Wod #3 with an overall standing of 21st place. Nicely done.

"He who is not courageous enough to take risks, will accomplish nothing... "

Muhammad Ali

The mornin crew posing with almost 1000lbs of weight that they just threw around for fun!
Awesome deadlifts ladies

"Annie"

50-40-30-20-10
Double Unders
Sit ups

3 rounds

50 weighted walking lunges
10 pull ups

Jamie smashes Coolaborative wod #1

Kassie and sister Lonnie make moving 10 000 lbs look easy

Jodika and Stacey discuss strategy

COOLaborative Challenge WOD #2

Great Job last week everyone! Here is the second WOD in the challenge.

10 min time cap

Row 2000m
AMRAP Burpies

points given for the most burpies

Scale 1
Row 1500m
AMRAP Burpies

Scale 2
Row 1250 m
AMRAP Burpies

I will post everyone's standings from last week in the gym. Click here: CrossFit Lethbridge if you want to post and comment with other athletes competing in this challenge.

Tracy is in 2nd place and Kaine is in 5th place in their respective divisions. Oh Yeah!

Oh so that's how u do a press to handstand!
Awesome job Tavyn

“Do not go where the path may lead; go instead where there is no path and leave a trail”

Ralph Waldo Emerson

___________________________________________________________

Mom and Issac enjoying some post work out stretches:

Looks like Issac will be blazing a lot of trails :)

Ok Team Badlands let's crush Games 2011 WOD # 2 today!

What does giving it all look like...?

Nice job Steve!

Now that's some sweat angel!

2011 Games Open Wod #2...

AMRAP 15 min:

9 deadlifts (155/100lbs)
12 push ups (chest to the floor hands come off)
15 box jumps (24/20")

COOLaborative Challenge WOD #1

AMRAP 15 minutes

5 Full Squat cleans 135/95
5 pull ups
5 Box jumps 24"/20"

Scale 1:
5 Power Cleans 105/75
5 jumping pull ups
5 Box jumps 20"/ 14"

Scale 2:
5 front squats
5 ring rows
5 box jumps 14"

Newest Badlands member...

Welcome Dylen!

4 rounds:

1 Shoulder Press
3 Push Press
5 Push Jerk

1st Annual COOLaborative Challenge

Hey gang,

Cory from Crossfit Lethbridge asked if Badlands would be interested in joining up in this fun challenge and the reply was of course... well the exact quote was
"Let's tear this shit up" :)

"The 1st Annual Coolaborative CrossFit Challenge is to continue building positive relations between our CrossFits and providing the best opportunities for individual athletes, despite age, fitness level and experience, to pursue fitness in a positive and fun manner. "

We will be starting this week. The Challenge WODS will part of our programing for the next 4 weeks so everyone will participate and compete against other athletes from neighboring affiliates. I will keep track of scores and submit them. Cory will have a results page and we can see how we stack up against neighboring boxes.

There are no prizes but the best prize of all PRIDE.

LET'S HAVE FUN AND KICK A SOME ASS!

What a team!

The results are tabulated and team Badlands is currently sitting in 12th place in Canada West. There are 30 teams in our region. Everybody gave it their best with some notable performances by Pam 35th/284 and Nolan 28th/452. Awesome job everybody!

This weeks wod TBA on Tuesday... can't wait!

Continuous effort is the key to unlocking your potential.... Winston Churchill

Go heavy or go home!

Post work out stretch?

5 km

run, row or for those brave souls use the ski erg

Wayne gets a muscle up!

Ok... this is not Wayne... this is Carter who almost has a muscle up!
But Wayne really did a muscle up...he was too quick for the camera.
Awesome job Wayne!

Medicine Ball be thy friend...

6 rounds

4 ring dips holding Medicine ball with legs
12 Bulgarian squats holding Medicine Ball
16 wall ball shots

(if u drop your friend AKA medicine ball 1 burpee)

Overhead Squat
1-1-1-1-1

Study the diagram... there will be a quiz :)

A few benefits of the overhead squat:
Increases shoulder strength and flexibly
Builds up core strength and midline stabilization like no other


Mornin Girls show us how it is done:

Kassie was studying the diagram... A cool 125 lbs no problem!

Whitney takes off her dancing shoes :) to throw 95 lbs overhead!

Oh so that is what squatting 205 lbs looks like... nicely done Kaine!

A new PR for Pam... hell yeah!

The girls put the gloves on....

Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul.... Democritus

Round 1 is in the books!

Great job everyone on completing WOD #1 for The CrossFit Games open. Nolan earned top spot this week for the Badlands team.


Re-hydrate Re-fuel and Rest... #2 will be announced soon.

4 rounds:

4 clover push ups
4 clover squats
17 double unders
17 soccer kicks
1 Irish Car Bomb

Happy St Patrick's Day

"May your heart be light and happy,

May your smile be big and wide,
And may your pockets always have
a coin or two inside!"

Burpees for those who do not wear green today!

15-10-5-10-15

Kettlebell Swings
Ball Slams
Box Jumps

1st "Games Open" Wod Released

10 min AMRAP of:

30 double unders
15 power snatches (ground to overhead) 75lbs/55lbs

Click here to watch demo video

50-30-20

push ups
sit ups
backwards walking lunges :)

5 rounds:

8 squat cleans
250 m row

"Can you imagine what I would do if I could do all I can?"... Sun Tzu

Let the fun begin...

We have registered our gym as a possible site to participate in the games open. Every week once the Wod is posted Badlands CrosssFit has the option to "OPT IN". Which means every athlete, locally or traveling thru the city, who is registered and wants to compete can come to the underground, do the wod and have it validated by Tom or myself.

Starting March 15th and every Tuesday for the next 6 weeks a work out will be announced and the athlete has until the following Sunday at 17:00 PDT to complete the work out and enter the results online. Click here 4 more info.

This year as an added incentive, if you need one, CrossFit Headquarters is giving away $2011 each week to the top female, male and team!

And Badlands athletes, when you register you will also be prompted to join a team. Our Team is Badlands CrossFit ...real original name I know:) we can change it later... just join the team!

Oh yeah... u go girl!

It is a surprise WOD :)