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