12/30/11

"Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough."
- Lord Chesterfield

AMRAP 3

KB Swings(1.5/1)

1 min rest

AMRAP 6

5 Pullups

10 Wallballs

2 min rest

AMRAP 9

5 Shot Thrus

10 Double Unders

25 SDHP(45/35)

12/27/11

Happy Birthday Matt!!

"Criplet"

3 Rounds

6 Sprawls

9 Hang Squat Snatch(115/75)

11 Box Jumps

------------------------------------------

1 Round

100 Double Unders

26 Bodyblasters

26 Deadlifts(275/155)

26 Pistols(per leg)

100 Double Unders

--------------------------------------------

3 Rounds

11 Sprawls

9 KB Swings(2/1.5)

6 Muscle Ups

12/26/11

"Grindy"

10 Clean&Jerks(135/95)

5 Rounds Cindy

10 Clean&Jerks(135/95)
5 Rounds Cindy

10 Clean&Jerks(135/95)

12/22/11

REST DAY!!

Holiday Hours:

Friday:10am-1pm, last class Noon!

Saturday:Closed

Monday: 4-7pm, last class 6pm

12/21/11

Squats: 5-5-5

then

5 Rounds

8 Dips

10 Thrusters(95/65)

12 Box Jumps

12/20/11

"The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer."
- James Carroll

4 Rounds

10 Deadlift(255/155)

10 Pullups

20 Situps

12/19/11

"People are always ready to admit a man's ability after he gets there."
- Bob Edwards

Bench: 5-5-5

then

"Jeremy"

21-15-9

OHS(95/65)

Burpees

12/16/11

"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."
- Henry Ward Beecher

1-10

Power Snatch

w/ 10 T2B between rounds

12/14/11

AMRAP 18

8 Jerks(115/75)

10 Dips

12 Mnt. Climbers

12/13/11

For time:

300 Airsquats 

12/12/11

"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

4 Rounds

10 Burpees

20 Deadlifts(135/95)

10 HSPU

20 HangCleans(135/95)

12/6/11

If you would create something,
you must be something.
Johann Wolfgang von Goethe

Deadlift MAX

then

AMRAP 20

5 Deadlift (225/135)

10 Boxjumps

15 Situps

12/5/11

"He that would have fruit must climb the tree."
- Thomas Fuller

Bench MAX

then

21-15-9

GTO(135/95) BB 155

Burpee

12/2/11

"The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."
- Coach Glassman

Press: 3-3-3

then

"Karen"

150 Wallballs

or

150 Med-ball Squat Cleans

then some fun R.E.C.

11/30/11

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

10 Rounds

10 Box Jumps

8 C2B

+

ABs!

11/29/11

"In the middle of a difficulty lies opportunity."
- Albert Einstein

Deadlift: 3-3-3

then

5 Rounds

12 Sit to stand

16 RDL (155/115)

20 D.U.

11/28/11

"Knowing yourself is the beginning of all wisdom."
- Aristotle

Bench: 3-3-3

then

3 Rounds

50 Airsquats

25 Burpees

10 Power Jerks(135/95)

11/22/11

"Beautiful young people are accidents of nature, but beautiful old people are works of art."
- Eleanor Roosevelt

Deadlift: 5-5-5

then

12-1

Deadlift(185/115)

Box Jump

11/21/11

Bench: 5-5-5

then

AMRAP 20

5 Comando Pullups

10 Burpees

15 Thrusters(45/35)

11/18/11

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

For Time:

100 OHS (95/65)BB(115)

+ 

Tabata ABS!!

11/16/11

"Autum"

AMRAP 8

5 T2B

7 Box Jumps

9 Situps

AMRAP 6

3 TGU(35/45)

10 SDHP(75/75)

AMRAP 4

Burpee Tuck Jumps

* one minute break inbetween each AMRAP

11/15/11

"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

Deadlift: 5-5-5

then

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

KB Swings

Lateral Hurdle Jumps

Bottom to Bottom Back Squats(45/35)BB(95)

11/14/11

"I think that somehow, we learn who we really are and then live with that decision."
- Eleanor Roosevelt

5 Rounds

5 Bench Press

Max Pushups

then

Tabata

Dips

Plank

11/11/11

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin

"Cindy"

AMRAP 20 

5 Pullups

10 Push UPs

15 Airsquats

11/9/11

"Chesty Puller"

65 Burpees

55 Push Press(75/55)

45 Wallballs

35 SumoDeadlift High Pulls

25 C2B

15 Power Cleans(135/95)

11/8/11

Success is not the result of spontaneous combustion. You must set yourself on fire.

-Reggie Leach

Deadlift: 1RM

--------------------------

For Time:

800m Run

21 HSPU

15 KB Swings(2/1.5)

9 Deadlifts

800m Run

9 Deadlifts
15 KB Swings(2/1.5)
21 HSPU
800m Run

11/7/11

Bench: 1RM

---------------------------

"Novac"

21-15-9

Clapping Pushup

Squat Clean (75/55) BB(95)

Pullup (C2B)

1/11/11

"People who like this sort of thing will find this the sort of thing they like"

-Abraham Lincoln

Wendler Deadlift: 3-3-3

then

On the minute for 12 minutes

3 Sumo Deadlifts

5 Box Jumps

10/31/11

Wendler Bench: 3-3-3

then

For time:

70 Burpees

60 Situps

50 KB Swings(1.5/1)

40 Pullups

30 HSPU

10/28/11

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut

Wendler Push Press: 5-5-5

then

5 Rounds

7 Squat Cleans(155/115)

14 KB Swings(1.5/1)

10/26/11

"Michael"

3 Rounds 

800m Run

50 Back Extensions

50 Situps

10/25/11

"There is no greater cause of melancholy than idleness."
- Robert Burton

Deadlift: 5-5-5

then

3 Rounds

Dremmel Deadlifts

Box Jumps(24/20)

Med Ball Squat Cleans

Jumping Lunges

1 min rest

*Spend 1 minute at each station collecting as many reps as you can

10/24/11

Floor Press: 5-5-5

then

3 Rounds

40 Pushups

30 Pullups

20 OHS(115/75)

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

10/22

400m Lunge

+

Tabata Plank/Pushup

10/21

"Morrison"

50-40-30-20-10

Wallballs

Box Jumps

KB Swings

10/19

AMRAP 20

10 Burpees

20 Wipers

30 Double Unders

10/18

"Fran"

21-15-9

Thruster(95/65)

Pullup

then

AMRAP 5

10 Box Jump

10 Airsquats

10/17/11

"The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails."
- William Arthur Ward

For time:

300m Run

15 Bodyweight Dead lifts

15 Bodyweight Front Squats

500m Run

10 DL

10 FS

800m Rum

5 DL

5FS

10/11/11

"Being a professional is doing the things you love to do, on the days you don't feel like doing them."
- Julius Erving

Wendler Squat: 5-3-1

then

4 rounds

10 Hang Power Snatch

20 Burpees

30 Wallballs

40D.U.

10/11/11

"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
- Milton Berle

Wendler Bench: 5-3-1

then

"Ernie"

50-40-30-20-10

Mnt. Climbers(x2)

Situps

w/ 5 pushups on the minute

10/4/11

"Obstacles are those frightful things you see when you take your eyes off your goal."
- Henry Ford

Tabata Something Else

8 rounds of Tabata with these four moves:

Pullup

Pushup

Situp

Squat

10/3/11

"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison

4 Rounds

500m Run

10 Push Press (115/75)

300m Run Backwards

10 OHS (115/75)

 "Don’t cry to give up…Cry to keep going." - Eric Thomas

Strength: Box Squat 3 RM

 then

Sqaut Clean w/Jerk on third rep 3-3-3-3-3

or

"Grace"

30 C&J(135/95)

9/26/11

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder

Strength: Deficit Sumo Deadlift

Work up to a 3RM

WOD:

4 Rounds

500m Run

50 AirSquats

9/23/11

"In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality."
- Kristian Kan

One of my personal favorites.

"Grindy"

10 Clean an Jerks(135/95) BB 155

5 Rounds of Cindy

10 Clean an Jerks

5 Rounds of Cindy

10 Clean an Jerks

9/22/11

"These Pretzels are making me thirsty"

AMRAP 30

300m Run

14 Wallballs

7 Burpees

9/20/11

Wendler Bench: 3-3-3

KB Snatch Test

AMRAP 10

KB Snatch

9/19/11

Wendler Squat: 3-3-3

5 Rounds

10 Deadlifts(BW)

10 Burpees

10 Front Squats(BW)

10 Pullups

9/9/11

"You have to expect things of yourself before you can do them."
- Michael Jordan

Strength: Deficit Band Deadlift 3x10 @ 50-60%

Tabata

KB Swings

Good Mornings

Dremmel DL

Situps

9/7/11

"Life is not about discovering our talents; it is about pushing our talents to the limit and discovering our genius."
- Robert Brault

"Kalsu"

100 Thrusters(135/95)

5 Burpees on the minute every minute

or

10 Rounds

10 Thrusters(95/75)

5 Burpees

9/6/11

"Whoever is careless with the truth in small matters cannot be trusted with important matters."
- Albert Einstein

Band Bench: 3x10 @ 50%

then 

if you do the strength: 21-15-9

if you don't do the strength: 9-15-21-15-9

Body Row

Running Push Up

Hollow Rolls 

9/5/11

Box Squat 1RM

then

3 Rounds

7 Squat Cleans(185/115)

21 Box Jumps(30/24)

100m Lunge

9/2/11

Wendler Deadlift: 5-5-5

then

5 Rounds

10 Strict Pullups

20 Sumo Deadlift(40-50% of max deadlift) 

9/1/11

"Experience is the name every one gives to their mistakes."
- Oscar Wilde

Ouch! Bad bar.

A day of rest!

8/31/11

Track WOD

100-300-500-800-500-300-100

Tabata: Squats w/ Iso hold rest

and Abs!

8/30/11

3min AMRAP

Burpees

1 min rest

12min AMRAP

6 Hang Cleans(185/115)

4 Wall Climbs

200m Sprint

8/29/11

F.I.T. team after the Bridger Showdown

New cycle of Wendler starts this week so jump on board!

Wendler Squat: 5-5-5

then

500m Run

5 Muscle Ups

20 T2b

25 Tire Flips

50 OHS(75/45)

75 PushUps

100 Sit Ups

200 Double Unders

8/22/11

"Intellectual growth should commence at birth and cease only at death"
- Albert Einstein

Wendler Squat: 5-5-5

then

"Brian K"

5 Rounds

8 Squat Snatch (115/95) BB 135

12 C2B

27 BoxJumps

8/19/11

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."
- Maria Robinson

Its going to be a team WOD tomorrow so bring a friend!

Wendler Press: 5-3-1

then

Sectionals WOD 11.3

AMRAP 5

Squat Clean(165)

Jerk

8/17/11

Wendler Deadlift: 5-3-1

then

AMRAP 15

10 Burpees

20 Hollow Rocks

40 Mnt. Climbers

8/16/11

3 Bad Squats!

3 Good Squats!

Wendler Bench: 5-3-1

then

21-18-15-12-9

Ring Dip

Pistol

300m Plate carry(45/25)

8/15/11

Wendler Back Squat: 5-3-1

then

Bad Betty

5 Rounds

12 Push Press 155/105

20 Box Jumps 30/24

8/13/11

Guess whose back!!

Sorry for the short notice guys, due to some unfortunate events classes 

tomorrow Sat. the 13th will be cancelled. Sorry for the inconvenience! However 

an offsite WOD will be provided, which will be:

5k Run for time or 30min run for max distance! Get out there and enjoy the sun!

8/12/11

Wendler Press: 3-3-3

then:

Crossfit Sectionals WOD 11.2

AMRAP 15

9 Deadlifts

12 Pushups

15 Box Jumps

8/11/11

"Our attitude toward life determines life's attitude towards us."
- John N. Mitchell

A day of rest!

8/10/11

Wendler Deadlift: 3-3-3 

then:

30 Muscle Ups for Time!

Start with 10 Double unders ans continue to do 10 Double Unders every minute on the minute

8/9/11

Wendler Bench: 3-3-3

then:

Everyones favorite! 

Wall Ball Burpee

21-15-9

Wallball

Burpee

Get ready for some PR's!

8/8/11

These guys got the right idea.

Wendler Squat: 3-3-3

then

5 Rounds

21 KB Swings

12 C2B Pullups

300m Tire Carry

8/3/11

Carsen and Kayla doing some tire flipping

Wendler Deadlift: 5-5-5

then

500m Run

10-1

1-10

Deadlift(225/135) BB 275

HSPU

500m Run

8/2/11

Wendler Bench: 5-5-5

then

"Cindy"

AMRAP 20

5 Pullups

10 Pushups

15 Squats

8/1/11

Wendler Squat: 5-5-5

then

3 Rounds:

15 OHS(95/65)BB 135

15 Box Jumps

100m Sprint

7/28/11

Finally a day of rest!

Heres the link to watch the games which start tomorrow!:

X-Fit Games

Heres the link to the schedule for the event!:

Calendar of Events

7/27/11

Matt making 505 look like a feather. Beast Mode!

3 Rounds
10 Shoot Thrus
20 Med-Ball-Squat Cleans
300m Run Backwards!

Remember to ice those legs if they're feeling sore. This was a pretty leg heavy week, I'm sure feeling it! I also encourage you guys to come in tomorrow and roll out if you got some free time. You'll heal a lot faster and won't be nearly as sore!

7/26/11

This will be the strength program we are going to run  in August.

If you want to check out some info on the Wendler 5-3-1, heres a good break down on how it works:

How to build pure strength

5 Rounds

20 OH Lunges(45/35)

40 Double Unders

7/25/11

Yah!! Their starting this weekend and the footage will be streamed live on line!
As soon as I find the link for it it will be posted.

In case your unfamiliar with the games then you gotta watch this:

What are the Crossfit Games?

800m Run

          3 Rounds

          30 KB Swings(1.5/1)

          40 Situps

800m Run

7/22/11

"Do not be desirous of having things done quickly. Do not look at small advantages. Desire to have things done quickly prevents their being done thoroughly. Looking at small advantages prevents great affairs from being accomplished."
- Confucius

CLOSED

Thanks to a pipe in the bathroom busting Matt found the gym submerged in water this morning. Sorry for the inconveinince of being closed up today, but we got the place cleaned up and classes will resume as normal tomorrow, 10am - 12 pm. See you there!

Also we are thinking of opening up a another class time on Saturday in an effort to get more people in. What do you'll think? What time would you like? How about a Sunday class? Let Matt or Jake know what you think, we'll be asking when we see you:)

7/20/11

Sweet new door!

300m Run

50 Box Jumps

300m

                              25 SDHP  (75/55)BB(95/75)

300m

                             25 Hang Squat Snatch  (75/55)BB(95/75)

300m

50 PushUps

300m

7/19/11

AMRAP 15

9 Thrusters(95/65)

15 Pullups

21 D.U.

7/18/11

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."
-Wayne Dyer

The Big Sky Games were awesome! Alternative Athletics hosted another great event,  we're looking forward to the next here in a couple months. So everybody get ready we want to bring more people!
From left to right: Jake Silver in 105kg, Evan Bronze in 77kg, and Matt Silver in 94kg weight class.

Staring the week off right!

"Dead Burpee"

1000m Run

              5 Rounds:

                                           5 Deadlifts(225/155) BB(315)

             10 Burpees

1000m Run

We did this one on 3/2/11 so check those books and push tourself for that PR!

7/11/11

800m Run

30 Snatches

800m Run

Weight on the snatches is up to you! But I want you to pick a weight that will challenge you for the 30 reps.

7/8/11

3 Rounds

800 m Run

15 Tire Flips

30 Pullups

7/7/11

"The highest reward for a man's toil is not what he gets for it, but what he becomes by it."
- John Ruskin

Yah! It's a Rest Day

7/6/11

21 Front Squats

50 Russian Twists

21 Box Jumps

15 Front Squats

50 Russian Twist

15 Box Jumps

9 Front Squats

50 Russian Twists

9 Box Jumps

Pick a CHALLENGING weight for the Front Squats

7/5/11

"Nate"

20 min AMRAP

2 Muscle Ups

4 HSPU

8 KB Swings (2/1)

7/4/11

"Shmancy"

5 Rounds

15 Power Snatches (75/55)

400m Run

7/1/11

A little throw back to last summer where it all began. Left to Right, Tim A.,  Big Pat, and Big Jake

Ahh! It's July already. Lets Kick it off right, don't forget about F.I.T. Total tomorrow and the Garage Door Painting Party and Bar-B-Q starting at 4pm.

4 Rounds

10 OHS(115/75)

15 C2B

20 T-Push Ups

25 Situps

2min rest between each round

6/29/11

Tim runs soo fast you can barely catch it on camera.

"Griff"

800m Run

400m Run Backwards

800m Run

400m Run Backwards

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

6/28/11

Kick, Stretch, and Kick, I'm 50!

This weekend we are havning a Grage Door Painting Party and Bar-B-Q, its pot-luck style and I'll bring some burgers but I dont know how long they will last, so bring a dish or some meat to through on the grill, beer works too. It starts at 4pm on Saturday so make sure to come by grab some food and hang out!

Its's a good one today guys!

Eliza-Jerk

21-15-9

Clean and Jerk (135/99) BB155

Dip

-Also guys please try to have DUES in by Friday, We appreciate it!

- Don't forget we are bringing the Biophotonic Scanner back on July 8th! So make sure to come by and get your scan!

6/27/11

75 Airsquats

50 BoxJumps

25 KB Swings (2p/1p)

15 Deadlift 1.5%

25 KB Swings

50 BoxJumps

75 Airsquats

6/24/11

Nick post WOD

800m

5 Tire Flips

5 HSPU

600m

10 Tire Flips

10 HSPU

400m

15 Tire Flips

15 Hspu

200m

20 Tire Flips

20 HSPU

6/22/11

Jake jumping for joy!

Sadly we are losing one of out original members. Big Jake is packing up and heading to Seattle, we're gonna miss ya buddy! Make sure to wish him luck and tell him thanks for picking todays wod before he heads out. 

"The Ex-Wife"

4 rounds

400m run

10 Burpee Box Jumps

20 SDHP(95/75)

30 Wallball Squat Cleans

6/20/11

Everyone loves turkish get ups!

It's been one year to the day since the last 

"Running of the Bears"

1 Dot Drill

5 Bear Complex(135/95)

25 Double Unders

800m Run

6/15/11

Keep checking out the shirt store for new designs! Just added some new ones!

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

KB Swings

Dips

6/14/11

5 Rounds

300m Run

10 Burpees

20 T2b

6/13/11

Patches at the Oly Lifting Comp. Evan and Jake are doing the Survior Mud Run this weekend in Seattle, make sure to wish em luck if you see them around the gym.

21 Deadlifts (225/155)

50 Airsquats

21 Push Press (135/95)

15 Deadlifts (225/155)

50 Airsquats

15 Push Press (135/95)

9 Deadlifts (225/155)

50 Airsquats

9 Push Press (135/95)

Also guys our online Shirt Shop is now up and running! Theres only 1 design right now, but a ton more to come. So make sure to check it out and gear up, then check back often!

6/10/11

Way to go Ian for dominating his PT tests on the East Coast, among his achievements was a 315lb bench!
Damn, pretty impressive since we never bench!

AMRAP 7

5 Hang Cleans (135/95) BB 155

5 Wall Climbs

1 min REST

AMRAP 7

5 Running Pushups

10 Box Jumps

1 min REST

AMRAP 7

10 Wallballs

100m Sprint 

6/8/11

Carl's fighting his way through Alaska right now.  Bring us back some fresh seal!

15 min AMRAP

30 Double Unders

15 Burpees

10 Dips

6/7/11

3 Deadlifts (work up to your 3 rep max)

3 Box Jumps

one the minute for 10 minutes

+

Tabata: 

Hollow Rocks

Plank

6/6/11

Christine shoulder pressing, extra points for the shirt!

A couple announcements:
First, Thursdays hours have changed to 5:00pm - 7:30pm. Jake will still be more than happy to meet you earlier if you need just give him some heads up.

Second, Sorry for the short notice butthis Thursday at 5:00pm we will be hosting a seminar on the BioPhonic Scanner with a personal reading and body composition scans (more info can be found here) Come see if your supplements and nutrition are actually working. Cost is $10, come down and check it out!

Hell-Weeks over finally!

Todays was a little hellish though too:

500m Run

+

5 rounds:

10 Power Jerks

40 Airsquats

+

500m Run

6/3/11

5 rounds

10 Power Snatches (95/75) BB 115

20 Pull ups

30 Wallballs

40 Double Unders