Fun Friday

 3 rounds

50 double unders
21 kb swings
12 pull ups


What does pulling 500lbs look like....

Five rounds for time of:
10 Toes to bar
10 reps  Power snatch,
10 Wall ball shots

www.crossfit.com

Real men wear pink oh yeah!

Back at it...

10am:

 "Victoria" 

As the shooting started, teacher Vicki Soto, just 27, hid 16 pupils in the cupboard, and when the gunman came into her room, she told him the class was in the gym. He murdered her, then turned the gun on himself. The children survived.

Vicki was a crossfitter and a true Hero

 5 rounds (teacher for 5 years)

10 Thrusters 95/65# (Rm 10)

14 Box Jumps 24/20" (Day)

12 SDLHP 95/65# (Month)

12 Burpees (Year)

27 KB Swings 53/35# (Age)

1pm:
cross country skiing and kick sledding:

 Ray- the masked skier :)

Tylene ready to go, Saige and Reeve waiting for a 'kick" start

 my first snowshoe run of the season ;)

 ______________

Wednesday January 2nd schedule:

10 am Wod - Badlands Underground

1pm - meet at the Interpretive Center Cypress Hills (Elkwater) -
          for snowshoe or cross country ski fun

Thursday January 3rd: 
All regular classes resume

Happy New Year

Remember- New Years Day Wod 1pm!


New Years Resolution Statistics

Newest Hi Tech Workout  check this out! we have one of these at the underground!! who knew :)

New Years Schedule...

Jan 1 -  WOD  1pm... Yep Steve it might be painful-so easy on the Norcal's tonight ;)
Jan 2 -  10 am
             1pm - snow fun in Elkwater - let me know if you can come
Jan 3 -  Regular schedule resumes!! Oh yeah 2013 bring it on!!

HAPPY NEW YEAR EVERYONE!!

____________

"On that snowy bright December day
She came and took my breath away...

When I was lost you carried  on
When I was weak you kept us strong... "

Physical Skills:

Accuracy, Agility, Balance, Cardiovascular Endurance,

Coordination,

Flexibility, Power, Speed, Stamina,

Strength.

Birthday WOD's!!!

Sam:

~~~~~~~~~

Rae:
Midnight toboggan runs for time :)

Happy Birthday Girls!!

_______________

Squat stance and Olympic lifting by Greg Everett

"Nothing ever goes away until it teaches us what we need to know"

Perma Chodron

Annie

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

Merry Christmas

________

Reindeer Games???

Nope...   A couple of Jenner cowpokes (Nolan and Riley) having some snow fun!

Holiday Drinking Damage:

Paleo RD Tip of the Week
By Amy Kubal, MS, RD

Holiday Drinking Damage: Cup of Cheer or Shot of Trouble? 

Pass the eggnog. Have a glass (or ½ a bottle) of wine. How bout’ a glass of wine, a seasonal microbrew; or better yet, one of each?  Tis’ the season to be jolly, right? With all the stress, family gatherings, and holiday parties, alcohol is a major player during this time. And while we’ve all been warned of the dangers lurking in the coffee shop peppermint mochas, hot chocolates and other seasonal treats, alcohol often times goes unaccounted for.  If it’s going down easy it may well make life hard when the season is over. Here’s a quick glance at what’s in what you’re gulping and how much bacon you could eat instead.  Choose wisely and enjoy the holidays.
 

Drink	Serving Size	Carbohydrates	Sugar	Calories	Bacon Equivalent
Egg Nog (with Rum)	9 ounces	35 g	22 g	440	9 strips
Egg Nog (virgin)	8 ounces	35 g	22 g	350	7 strips
Wine (Red or White)	5 ounces	5 g	1 g	125	2.25 strips
Champagne	5 ounces	2 g	2 g	90	1.8 strips
White Russian	5 ounces	24 g	24 g	350	7 Strips
Hot Cocoa (with Peppermint Schnapps)	9 ounces	57 g	53 g	400	8 strips
Hot Cocoa (virgin)	8 ounces	46 g	42 g	300	6 strips
Spiked Wassail/Apple Cider	9 ounces	28 g	26 g	210	4.25 strips
Virgin Wassail/Apple Cider	8 ounces	28 g	26 g	120	2.5 strips
Christmas Ale (Microbrew)	12 ounces	20 g	0 g	200	4 strips

Amy Kubal is a Registered "Paleo" Dietitian and the ring leader of Robb's RD consulting team. She works with a wide range of clients from competitive athletes to those dealing with complex health problems. Check out her bio and consulting options, and her blog Fuel As Rx to get your Paleo nutrition fix.

__________________

Elf in the Shelf in Fernie

Do more of what makes you happy...

Kids know how to move!!

The renos unveiled...

Team WOD

3 rounds
30m sledpull
5  sandbag squat cleans

Life Goes On Strong!!

Special Fun Friday WOD 10am start!!

Fun Friday

Hey Crew time to celebrate with a FUN FRIDAY WOD. Renovations are almost done, come down and check it out and get a work out in too!! Tomorrow at special time of 10AM  Hope to see you all there!

The new t shirts and tanks are also here!

 4 rounds

50 m sled pull - yep load up your toboggan with some weight - a kid or two :) run down the street
10 jump overs -  jump over the sled

Yeah gym renos are almost done!! Can not wait for the unveiling :)

_______

4 rounds (yes that is 200!!)

50 Squats
rest 2 min between rounds

The Best Things Choose Us by Words with Lisbeth


Often, we don’t choose the best things in life. If we are awake and aware and ready, the very best things choose us.

Stop thinking and steering so much. Feel the road, feel your path, feel where you should go instead of deciding and then willing yourself there. Sometimes, listening is way more important than speaking.

Although I don’t recommend everyone do this, sometimes when I’m on my mountain bike on a very well-known flat section of trail, I’ll close my eyes. Just for a second. Sounds crazy, right? Maybe it is. But that feeling of fast movement in total darkness? It sticks with me for days, in an oddly thrilling yet comforting way.

Learn to move in the darkness, without fear. Then open your eyes and attack the trail again.

___________

"Reeve"

100 burpies for time

Hope everyone is finding some fun things to do while the gym is closed. Here is a great little Wod you can do any where...

"Black Jack"

21 situps
20 situps 1 push ups
19 sit ups 2 push ups... continue until you end up with 21 push ups

_________

"Some advice you can apply to any workout you're going to do... Have Fun!  Some people get crazy about "that rep wasn't perfect"... Don't worry about it. The goal is just to get fit, make it the best hour of your day, stay SAFE, turn up the music, high five some people, and blow off some steam. So remember that.  Relax  Have fun  Work out" ...  Pat Sherwood, CrossFit HQ lvl 1 training staff

Wasn't that a Party!

What a great turnout for the Badlands Christmas Party!! It was so good seeing everybody from the different classes getting to know each other - it is one big happy family!

Thank you Local for the great food and awesome service! And Walter we still need to do those birthday burpees!!

Gym renos started just as planned...

Reminder all scheduled classes are cancelled till Jan 3 2013. Keep checking the website there maybe some open gym times next week 

Fotis taking a break during the renos

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 WallBalls
10 Push ups
11 Sit ups
12 Thrusters

Just like the song... first day of Christmas my true love gave to me 1 Power Snatch the second day of Christmas my true love gave to me  2 pull ups and 1 power snatch...  get it :) 

the 10:30 crew rocking the Christmas Spirit!!

5 rounds

20m SA weighted OVH walking lunge
20 Box jumps

Patience and Wisdom!

5 rounds

10 squat clean thrusters

5 burpees

Partner WOD 10min AMRAP of
Power Snatch and push ups

While 1 person does 10 Power Snatches the other will do push ups then switch. Keep a running total of the push ups

 

Badlands Christmas Party

unless of course you were on a sugar high yesterday... then look out today!! ;)

_________

Badlands Christmas Party is on Thursday Dec 13. Meet at the gym then head over to Local Pub and Eatery for supper at 7.... unless you are flying in from Brooks just meet at Local :)

There will be a gift exchange -  a re-gift - find something from home that was given to you, wrap it bring, and let the fun begin!

Paleo Potluck dessert and snacks for after. You can bring a dessert or snack to share after supper.

Please note the gym and all regular classes will be closed from Dec 14th to January 3rd 2013.

Cletus is passing by Billy Bob's hay barn one day when, through a gap in the door, he sees Billy Bob doing a slow and sensual striptease in front of an old green John Deere.

Buttocks clenched, he performs a slow pirouette, and gently slides off first the right strap of his overalls, followed by the left. He then hunches his shoulders forward and in a classic striptease move, lets his overalls fall down to his hips, revealing a torn and frayed plaid shirt. Then, grabbing both sides of his shirt, he rips it apart to reveal his stained T-shirt underneath. With a final flourish, he tears the T-shirt from his body, and hurls his baseball cap onto a pile of hay.

Having seen enough, Cletus rushes in and says, "What the world're ya doing, Billy Bob?"

"Good grief, Cletus, ya scared the bejeebers out of me," says an obviously embarrassed Billy Bob.

"But me 'n the wife been havin trouble lately in the bedroom d'partment, and the therapist suggested I do something sexy to a tractor."

(Don't make me come splain this to you! Read the last line again, slowly.)

15-12-9-6-3

OVHS
T2B

after every round 20 Double unders

"Karen"

150 wallballs for time

Back Squat

9 Ring dips
9 HSPU
9 Squats

18 push ups
18 mountain climbers
18 squats

27 double pumpers
27 burpies
27 squats

Awesome job on the back squats today!! Great to see so many new PR's!!


The Physical Toll of Negative Emotions

21-15-9

deadlifts
pullups

then 100 sit ups

A special thanks to Willy and Joey for sharing there knowledge and skills with the 4:30 and 6:30 classes. Your help is very much appreciated!

4 rounds

20 SDHP
15 Push ups

Up for a Challenge??

Nevada SUPER Spartan -April 6,  2013

There is only one heat open and its at 3:00pm.. A few of the crew from the 6:15am class have signed up and created a team called Badlands (password:badlands) and have challenged us all to join them in this 8 mile obstacle course!! For those of you who crushed the Spartan Sprint in Calgary this is the next step up!

"Big Sugar" Sweet, White & Deadly

Story at-a-glance

• For 40 years, the priority of the sugar industry has been to cast doubt on studies suggesting sugar can make you ill and obese. Meanwhile, according to some estimates the US health system spends about $150 billion a year on sugar-related diseases
• To protect business, the industry has bought scientists and hired powerful lobbyists to ensure sugar would not be subject to legislative restriction
• Since 1970, obesity rates in the United States have more than doubled and diabetes has tripled. In order to make any appreciable dent in the current trend, severe sugar and fructose restriction is an absolute mus.... mercola.com