12/31/10

Last Day of The Year!

Heres 2cents on how to make the next one better:

New-Years-Resolutions

4 Rounds w/ 3min rest

40 Box Jumps (20/12)

20 Bottom to bottom OHS (75/45)

20 Box Jumps (20/12)

20 Bottom to bottom OHS (75/45)

10Box Jumps (20/12)

20 Bottom to bottom OHS (75/45)

12/29/10

18 min AMRAP

2 Muscle Ups

3 Deadlifts (75% max)

4 HSPU

5 WallBalls

12/28/10

Hang Cleans: 5-3-1

Strict Press behind Neck: 10-10-10

then:

7 Rounds

3 Front Squats(185/115)

7 L-Hang Pullup

X'tra:

2k Row

12/27/10

Why its none other that our favorite trainer Matt's birthday!! So we gonna be doing something fun for it, hope you all can make it!

FIGHT NIGHT!!

Your gonna have to come in to see it ;)

12/22/10

Add caption

Merry Christmas Guys!! We will be closed Friday and Saturday but will be hitting it hard on monday! So make sure to rest up well and eat lots of good food.

3 Min Pistols or 1 legged squats

then

"Jackie"

1000m Row

50 Thrusters

30 Pullups

then

Tababta

12/21/10

20 Min AMRAP

5 C2B Pullups

10 Ring Dips

15 OHS

12/20/10

Guess who?

Deadlift: 5-5-5

Back Squat: 5-5-5

then

AFAP(as fast as possible)

Snatch (4000/3000)lbs

100 Box Jumps

weight/reps/rounds up to athlete

12/14/10

Evidence
 

Back Squat 5-5-5

"Dirty Thirty"

3 Rounds

30 Jumping Lunges

30 Squats

30 Jumping Pull Ups

30 Mtn. Climbers

12/13/10

Power Snatch 2-2-2

"Pyramid of Pain"

4 Rounds

10 HSPU

15 Power Snatches(95/75)

20 Double Unders

15 Thrusters(95/75)

10 Box Jumps

haha great picture

"Barbara"

5 Rounds with 3 min rest in-between

20 PullUps

30 PushUps

40 SitUps

50 Squats

12/6/10

I swear everybody is dancing

A. Push Press 3-3-3

B Push Jerk 3-3-3

20 Min AMRAP

4 1-Arm Snatch(2p/1p)

8 SDHP (75/55)

12 Russian Twists

12/1/10

Don't for get guys, please have dues by the 5th!

 Hang Snatch 3-3-3

OHS 5-5-5-5

"Annie"

50-40-30-20-10

Double Unders

SitUps

11/30/10

PAT'S Special

20 min AMRAP

6 Box Jump

8 Dips

10 1 ARM Push Press (1.5p/ 1p)

11/29/10

7 Rounds:

5 HSPU

10 Deadlifts (185/115)

10 C2B Pullups

20 Double Unders

"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

Hey guys hoe Thanksgiving was awesome! For those still in town and wanna do a little post feast WOD I'll be at the gym @ 10:30am so come on down! Were gonna do something a little different.

20 Min AMRAP 

30 sec Handstand Hold

30 sec Squat Hold

30 sec L-sit Hold

30 sec Chin over the bar Hold

P.S. Don't forget about the ski trip this sunday. Were meeting at the gym at 7am! Destination TBA. Call me if you want more info.

11/24/10

Hey guys
Matts heading home for Thanksgiving and I have to work tonight so the last class we have today will be at 3:30. We will be closed Thursday and Friday but I will be here for Saturday class at 10:30am if anyone can make it. Happy Thanksgiving!




5 Rounds:

10 Push Ups

10 Shoulder Press(75/45)

10 Inverted Burpees

11/19/10

A. Clean(3-pos) 3-3-3

B. Front Squat 5-5-5

then

5 Rounds 

w/2min rest in-between 

10 Push Ups

20 Med-ball Squat Cleans

40 Double Unders

11/17/10

A. Bench 3-3-3

B. Incline Bench 5-5-5

then

For Time:

1000m Row

50 KB Swings(1.5/1)

11/16/10

A. Back Squat 3-3-3

B. RDL 5-5-5

then

AMRAP 12

4 Push Press

8 Pull Ups

12 Box Jumps

11/15/10

Classic Split Snatch

A. Snatch (3-position) 3-3-3

B. Snatch Press Behind Neck 5-5-5

then:

3 Rnds.

+ 5 reps each Rnd.

10 SDHP (75/45)

20 Squats

30 Situps

11/12/10

Come in early guys our last class is at 4pm!

10-1 OHS(95/65)

1-10 HSPU

Food For Thought

11/9/10

John counts, Kelsey swings

Alright guys we are starting to get a lot of people showing up for classes which is awesome! We would like to ask you to show up on the hour and be warmed up and ready to go by 15 after. This will help us move you all through the WOD quickly and effectively so that people who need to get in an get out can! Of course if you've got nothing better to do we totally encourage you hangout!

2k Row

Then

20-15-10

Burpee Hurdle

Push Press(45/35)

Lunge

Once again there will be NO CLASSES on SATURDAY and the last class on FRIDAY will be at 4pm SHARP as Matt and I will be headed to Spokane for our USAW Coach Certs.

11/8/10

Deadlift: 5-5-3-3

18 Min AMRAP:

6 Hang Cleans

6 Front Squats

6 Dips

Also guys there will be no classes on Saturday this weekend and classes on Friday will be shortened too as Matt and I are going to Spokane for our USAW Coaching Certs. Ill keep you posted on what times classes will be on Friday!

DIET is a 4 letter WORD

11/6/10

Check it out guys, Crossfit Montana has announced their Second Annual Winter Challenge. You guys should all take the opportunity to compete. Not only is it gonna be one hell of a good time but it will give you a chance to meet other crossfitters in the area and the state! There is a Rx'ed class along with intermediate and beginner, so everyone regardless of skill level can compete!
Heres the link:
http://mtwintercrossfitchallenge.com/
Ill print of a stack of registration forms an bring them in for ya.

love this pic, just about as much as Tim, Juan, an Evan are enjoying Fran!

All right guys, on par with the rest of the saturdays were doing another burner!

10 Rounds

Clean&Jerk (80-90% max)

5 Pull Ups

10 Push Ups

15 Squats

Plus check out this sweet video:
http://www.youtube.com/watch?v=N_C5XFiLi7E

11/5/10

Squat Clean: 3-3-3-1

7 Rounds:

10 Wallballs

10 Pull Ups

11/2/10

Matt coaching Efren on some KB swings

Todays a couple short things to mix it up

Back Box Squat: 3-3-3-3

1000m Row: Compare your time to yesterdays splits

7 Min AMRAP

10 OHS(135/95)

10 Pushups

11/1/10

SHREDDER DEADLIFT!!

First off, good job guys this weekend. F.I.T. Total on saturday was awesome, lots of PRs, everyones turning into a beast! Thanks to Evan for cooking up some bomb pumpkin pancakes afterwards too!

Second, we got a new toy! Be sure to come in today so you get to try it out, plus we're doing FRAN!!

500m Row x2

Then:

"FRAN"

21-15-9

Thruster(95/75)

Pull Up

10/29/10

Jake's got his game face on

Heres a good article you should all read!! http://www.againfaster.com/articles/zatsiorsky-scaling-and-power.html

Block Sprint x 3

(walk back cool down)

"Karen"

150 Wallballs

10/27/10

"The true worth of a man is to be measured by the objects he pursues."
- Marcus Aurelius Antoninus

Tim, Pat, and Jake ballin' it up this summer

Damn that was a hard WOD yesterday! Everybody kicked ass and fought through! Thinking of summer again so here is a repeat. I have to double check my book but I'm pretty sure we did this on the 29th of July.

"Short Nathan"

3 Rounds

4 Muscle Ups

8 HSPU

12 KB Swings(2/1.5)

10/26/10

21-15-9

Deadlift(225/155)

OHS (135/95)

10/23/10

Teamwork

Don't drink too much tonight guys

"Jonesworthy"

Squat 80-64-50-32-16-8

KB(1.5) 40-32-25-16-8-4

Pull-ups 20-16-12-8-4-2

10/22/10

It's getting cold......I miss summer

First:

100m x 2

400 m x 2

Then:

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up 

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Something you need to know:

 MobilityWod 

Keep your body working like its suppose to!

Something amazing:

C&J World Record

Watch the bar

Something you diddn't need but glad ya got:

Drunk Americans Get the Most Exercise

Prepare for some new training methods

10/20/10

Effren, Kael, and John destroying the WOD

Nutrition is a hot topic recently, here is some more good info on Paleo eating plus some example recipes:

http://robbwolf.com/faq/#research

AMRAP 20

3 HSPU

9 Dips

15 T2B

200m

10/19/10

Good ol' SigEp boys fighting through!

Back Squat: 3-3-3-1

3 Rounds

15 Hang Cleans(135)

15 Burpees

10/18/10

"300"

25 Pull ups

50 Deadlift(135/95)

50 Push ups

50 Box Jumps

50 Wipers

50 Clean and Press(1-arm) 36lb

25 Pull ups

10/16/10

Success is the sum of small efforts, repeated day in and day out.
Robert Collier

Ready to go!

5 Rnds

10 Hang Snatches(115/75)

20 Box Jumps(24/20)

30 Double Unders

10/15/10

Jake doing some curls

To help us move everyone through the workouts quickly and efficiently everyone please try to arrive on the hour so we can go through it as a group!

RDL: 5-5-5

Then:

"Cindy"

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

EXTRA CREDIT

Tabata Abs

Heres an interesting article about living longer, and rats! 

http://abcnews.go.com/Health/Healthday/story?id=4509263&page=1

10/13/10

"Today we will do what others won’t,

So tomorrow we can do what others can’t!”

Jump, Pull,  KICK!!......I'm 50

Snatch Balance: 5-5-3-3-1-1

Sott's Press: 5-5-5

Then:

21-15-9

Med-Ball Squat Clean

Push Press (115/75)

10/12/10

Pain and Stretching

Man "Dead Eva" was killer...ha

Today is short and sweet

BENCH 5-5-5-3-1

Then:

8 RNDs

100m

8 Burpees

FOOD!!

Evan pressin'

Alrighty guys here are a couple articles you should check out on nutrition. The first is on the ZONE diet, which is a staple for a lot of crossfit athletes. This next one is a quick explanation of the GLYCEMIC  index and why eating all those starchy foods are bad!  

Evan brought up a good point about how eating healthy is more expensive than eating mystery meat and wonder bread. Unfortunately this is true, but hey think of it as an investment to your AMAZING PHYSIQUE!, and continued GOOD HEALTH! This article will help you save some CASH while still eating good.

Lastly I got some questions about trying to gain weight. It comes to the simple fact that you MUST consume more calories than you are burning. This means you must EAT TONS, heres some info on food sources that pack a big calorie PUNCH and a great approach to getting 70's BIG!

NEW BLOG!

Got the blog up. Ill be posting interesting info, articles and videos for you guys! There have been lots of questions recently on nutrition. So check back soon cause thats the first topic I'm gonna hit.