3/30/11

3 rounds

30 Push Press(95/75)BB 115

50 Airsquats

3/30/11

Carl tackling Nancy............hehehe

100 Wipers

50 KB Snatches

25 Burpees

10 Muscle Ups

3/28/11

Evan ditched us for the week to go on vacation. Thats all
right we'll have something special for him next week.

AMRAP 9

15 KB Swings

9 T2B

1:30 rest

AMRAP 9

10 Wallballs

10 Boxjumps

1:30 rest

AMRAP 9

6 SDHP(95/75)

200 M Run

3/25/11

Badass, right!? I think this was Sam's second pistol..........ever.

"Grindy"

10 C&J (135/95) BB 155

5 rounds of Cindy

10 C&J

5 rounds Cindy

10 C&J

3/23/11

Nancy came to chew bubblegum and kick ass, she ran out of bubblegum.

Long Nancy

5 rounds

500m

15 OHS(95/75)

3/22/11

4 rounds

15 Lunges each leg

10 Hang Cleans (135/95)

15 Shoot Thrus

200m

3/21/11

Right before the Snow Joke, damn it was cold.

"Diane"

21-15-9

Deadlift (225/155)

HSPU

5 min rest then

3 min Tire Flips

2 min Med-all Situps

1 min Box Jumps

The new craze taking over the 2000's, everyone is doing it. Are you?

3/18/11

Crossfit Games Open WOD #1

AMRAP 10

30 Double Unders

15 Power Snatches(75/45)

3/17/11

WOD for the day is:

REST! Finally

and

Check out my Paleo Blog!

3/16/11

Death By Pull up:

1st min do 1 pull up

2nd min do 2

3rd min do 3

and so on till you can't complete the

 amount of pullups in the minute allowed

3/15/11

21-15-9

Power Snatch

Burpee

+

Tabata KB's an Russian Twists

3/4/11

Paleo Challenge Day 1: Guacamole deviled eggs wrapped in smoked beef. Amazing 

Monday

 "Long Kelly"

500m Run

30 Wallballs

30 Boxjumps

This was a terrible. Everyone agreed except Evan who tackled it with a 30" box and walked away smiling, saying it was fun. Spoken like a true X-Fitter.

Also guys we will be closing the gym at 6pm on fridays to go over to Crossfit Montana for the Crossfit sectionals open. So last class will be at 5pm. Anybody can come to CMFT to complete the WOD and people are encouraged to come and cheer us on!

If you havn't registerd for the games you still can!
CrossFit Games!

3/11/11

3/11/11

100 Bodyblasters

w/2 inverted burpees on the minute

3/9/11

AMRAP 15

5 Clean an Jerks(155/105)

15 Burpees

Heres a link to an E-Book an ol' buddy I went to high school with, Nate Green wrote. He is making it available to everyone free of charge on his blog. As the title states its full information on simple approaches to change your life for the so you too can become a Hero. Not just in the gym but in every day life so you can live life to the fullest. I read it tonight at work, its short, simple and to the point. I highly recommend it for the hour it'll take you to read, everyone will take something from it.

The Hero Hand Book

3/8/11

If you pay attention Matt always smiles like this when he lifts. He really likes to lift!

21-15-9-15-21

Pullup

Overhead Squat (95/75)

Dip




Here are a couple great articles on Nutrition! Check it out!
First Steps
This is also the PALEO PLAN website. They hook you up each week with a shopping list and recipes in tow so that you can cook up delicious paleo meals all week.
Will I Lose Weight on the Paleo Plan?

3/7/11

Ahh....the beginning..

3/7/11

50 Wallballs

500m 

50 Med Ball Situp

500m

50 Med Ball Squat Cleans

500m

50 Med Ball Push Ups

500 m

You must carry the med ball with you all the way

3/4/11

AMRAP 10

5 Squat Cleans (155/ 185BB)

10 Push Ups

15 Pullups 

3 Min Break

AMRAP 10

15 KB Swings

10 Box Jumps

5 Dips

3/2/11

Dead Burpee

1000m run

5 rounds:

5 deadlift (225/155)

10 Burpees

1000m run

3/1/11

Has anyone seen John? Or Deb? Or a bunch of people,
its been pretty quite the last couple days.

Frans Second Cousin
21-15-9
Push Press(115/85)
Pull Up

WE WILL BE RUNNING TOMORROW
SO MAKE SURE YOU BRING THE APPROPRIATE ATTIRE!