12/31/12

"I have learned that to be with those I like is enough."

-Walt Whitman (1819 - 1892)

Strength:

Deficit Deadlift: 5-5-5-5-5

Work:

3 Rounds

40 Box Jumps

30 Deadlifts(135/95)

20 Push Press(135/95)

Normal Hours this week guys!

 Don't for get the big move is going to be this Saturday @ 10!!

We will run the 8:30 class then we will start the move. We will have a Bar-B-Q at the new gym when we finish moving and maybe a little maiden WOD to kick off the new building. Sometime between 12-2pm depending how long it takes us. Pot luck style, so bring some dishes and BYOB!

12/28/12

"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight."

-Benjamin Franklin (1706 - 1790)

Work:

100 Double Unders

-then-

15-12-9-6-3-1

Sqaut Clean(135/95)

Burpee

12/26/12

"I already knew to eat clean and listen to my body, to only eat when I was in a calm mental state. Everyone knew. But when you're fat in the head, it's never about knowing the answers. It's about living them."

-Stephanie Klein

Strength:

Deadlift: 1RM

Work:

10-1 Deadlift(275/165)

1-10 C2B

12/21/12

Goodness is the only investment that never fails. 

-Henry David Thoreau (1817 - 1862), Walden: Higher Laws, 1854 

Work:

AMRAP 20

 5 Stone to Shoulders

10 Mnt Climbers (each leg)

15 Lunges (each leg)

We will be closed Monday the 24th and Tuesday the 25th

Classes for Wednesday the 26th will be:

8:00am - 9am

12pm - 1pm

5pm - 6pm

6pm - 7pm

Normal hours will resume for Thursday and Friday

12/19/12

"Besides the noble art of getting things done, there is a nobler art of leaving things undone. The wisdom of life consists in the elimination of nonessentials."

-Lin Yutang

Strength:

 Hang Clean: 3RM

Work:

"Nasty Girls"

3 Rounds

50 Squats

10 Hang Cleans(135/95)

7 Muscle Ups

12/18/12

"Be kind, for everyone you meet is fighting a hard battle."

-Plato (427 BC - 347 BC)

Strength:

RDL: 5-5-5-5-5

Work:

3 Rounds

50 KB Swings

30sec Rest

25 Burpee Box Jumps

30 sec Rest

12/17/12

"Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity."

George S. Patton (1885 - 1945)

Skill Strength:

5x3: Handstand Negative on Paralette

Work:

5 Rounds

10 HSPU

15 Front Squats(115/75)

20 Med-Ball Russian Twists

12/14/12

"Never trouble another for what you can do for yourself."

-Thomas Jefferson (1743 - 1826)

Strength:

Squat Snatch: MFD

Spend 10 minutes working up to a heavy single 

Work:

For Time:

10 Squat Snatch (115/75)

20 K2E

30 Box Jumps

10 Squat Snatch (115/75)

20 K2E

30 Box Jumps

10 Squat Snatch (115/75)

Remember the Christmas Party starts @ 6pm!

12/12/12

"That is what learning is. You suddenly understand something you've understood all your life, but in a new way."

-Doris Lessing

Work:

For Time:

120 OHS(95/65)

EMOM including first minute: 3 Burpees

12/11/12

"Underpromise; overdeliver."

Tom Peters, in The Chicago Tribune 

Strength:

Sumo-Deadlift: 5RM

Work:

 3 Rounds

30 SDHP (75/45)

40 Wipers

50 Double Unders

12/10/12

"I'm a great believer in luck, and I find the harder I work the more I have of it."

Thomas Jefferson (1743 - 1826)

Strength:

3 x MaxPullup

Work:

"Cindy"

AMRAP 20

5 Pullups

10 Pushups

15 Squats

I want to thank everyone who came down Hypoxia Showdown to cheer, volunteer, or compete this weekend! You guys made the competition rock, the competitors pushed their limits.Sunshine Mike and the Defaults placed 7th and the Honey Badgers placed 8th. I posted my pictures on the Facebook but there will be more to come. For anybody else interested in competing there are 2 events next month:

Best of the Mountain West @ Yellowstone Crossfit in Billings on Jan. 26

-and-

WOD Warrior @ the Spokane HUB Sports Center in Liberty Lake on Jan. 9th

Also don't for get this Friday is our Ugly Christmas Sweater Party! Its going to start at 6pm, we are going to have a Bar-B-Q, we will have burgers and dogs but feel free to bring a meat of your choice if you like. Also there will be a little competition with some prizes! Everyone will be able join in.

12/7/12

"Why be a man when you can be a success?"

-Bertolt Brecht (1898 - 1956)

Strength: 

Deadlift: 3x10

Work:

1-10 Thrusters(95/65)

10-1 Ring Dips

Please come in early today!

We will be closing at 5pm.

Sorry for any inconvenience.

Don't forget we will have one class tomorrow at 10am!

12/5/12

"The greatest pleasure in life is doing what people say you cannot do."

-Walter Bagehot (1826 - 1877)

Work:

AMRAP 12

10 Box Jumps

6 Push Press(115/75)

Matt will be able unable to make it to Butte on Saturday so he will be running one class Saturday morning @ 10:00am! Come on in.

12/4/12

"To make pleasures pleasant, shorten them."

-Charles Buxton

Skill Work:

Squat Clean/Front Squat Complex:

Work to a heavy single

Work:

21-15-9

Front Squat(135/95)

Pullup

--11 min cap--

then

15-12-9

Squat Clean(185/115)

C2B

--11 min cap--

12/3/12

"Never despair; but if you do, work on in despair. "

-Edmund Burke (1729 - 1797)

Skill:

2 min of KB Snatch max reps

1 min rest

2 min of KB Clean&Jerk max reps

-no setting KB down once started-

Work:

1000m Run

then

40-30-20-10-5

KB Swings(1.5/1)

Burpees

A couple of ANNOUNCEMENTS:

We will be closed this Saturday(12/8) for the Hypoxia Team Challenge @ Copper City Crossfit in Butte. Come down and support the team!

We are going to have an Ugly Sweater Christmas Party Friday (12/14) starting at 6pm. We will be bar-b-qing so bring food, get dressed up and come down! We are going to be do a White Elephant Gift exchange, $5 limit. Along with some other fun games/challenges. More details to come.

And finally I'm happy to announce we will be moving to a new building at the end of the month. We headed to 300 Caitlin Unit 3, behind the GoodFood Store. The exact date is still TBA but we will be needing volunteers to help with the move! There will be more details to come. 

11/30/12

"Success is relative. It is what we can make of the mess we have made of things."

-T. S. Eliot (1888 - 1965)

Strength:

 Power Clean: 3-3-3-1-1-1

Work:

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dip

11/28/12

"When you make a mistake, there are only three things you should ever do about it: admit it, learn from it, and don't repeat it."

-Paul "Bear" Bryant, I Ain't Never Been Nothing but a Winner

Skill:

Squat Work!!

Work:

EMOM

100 Back Squats (135/95)

--with 3 lateral burpees on the minute--

11/27/12

"When love and skill work together, expect a masterpiece."

-John Ruskin (1819 - 1900)

Strength:

Floor Press: 6x3 @ 85%

Work:

AMRAP 20

15-12-9

Pushups (Clapping Pushup/BB)

Box Jumps

11/26/12

"Happiness depends upon ourselves."  

-Aristotle (384 BC - 322 BC)

Strength:

Romanian DeadLift: 5 RM

Work:

3 Rounds

10 HSPU

20 Deadlifts(185/115)

30 Wallballs

400m Run

Don't Forget we are only doing 1 morning class on Monday and Wednesdays 8-9am!
the 5:45 class is still on though!

11/22/11

One class today at 8:30! Come in for the Turkey Trot!

11/21/12

"Some people make headlines while others make history."

 -Philip Elmer-DeWitt, in Time Magazine

Strength:

 Front Squat: 3 x 12

 -Start with some light warmup sets, 

work up to a weight you can do 12 times but would fail on the 13th,

repeat 3 times-

Work:

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

Barbell Stepup (75/45)

Pullups

Starting next week, Monday and Wednesday 9-10am and 10-11am morning classes will be cut. The 5:45-6:45am and 8-9am will remain the same.  

11/20/12

"Let's assume that each person has an equal opportunity, not to become equal, but to become different. To realize whatever unique potential of body, mind and spirit he or she possesses."

-John Fischer

Work:

 "Claudia"

5 Rounds

20 KB Swings

400m Run

We will now have one class:
Thursday @ 8:30am
Friday @ 12:00pm
Saturday @ 8:00am

11/19/12

"It is better to look ahead and prepare than to look back and regret."

-Jackie Joyner-Kersee (1962 - )

Strength:

Bear Complex: 3 x 1

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

This Complex is repeated 7 times for 1 Round

-Once started you can rest the bar anywhere but on the ground-

Work:

AMRAP 22

4 Bear Complex

6 Dips

8 Box Jumps

Monday, Tuesday, Wednesday we will have normal hours.

Thursday, Friday, Saturday we will be CLOSED.

Happy Thanksgiving!

11/16/12

"In the field of observation, chance favors only the prepared mind."
Louis Pasteur (1822 - 1895), lecture 1854


"Grace"
30 Clean&Jerks (135/95)

11/14/12

The real hero is always a hero by mistake; he dreams of being an honest coward like everybody else.
Umberto Eco (1932 - ), Travels in Hyperreality (Harcourt)

Work:
10 rounds:
10 mbsc
10 pushups
10 box jumps

11/13/12

"There's no present. There's only the immediate future and the recent past."

-George Carlin (1937 - 2008)

Strength:

Snatch Pull: 8x2 @ 1RM+25%

Work:

4 Rounds

15 Hang Power Snatch

400m Run

Don't forget the class schedule is different this week while Jake is out of town!

Sorry for any inconveniences!

Wednesday: 8:00-9:00am

                        9:00-10:00am

                      6:00-7:00pm

Thursday: 12:30-1:30pm

                           5:00-6:00pm

                           6:00-7:00pm

Friday: 12:30-1:30pm

       1:30-3:30pm Open Gym

5:00-6:00pm

6:00-7:00pm

11/12/12

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."

-Paul Dudley White

 

Work:

5 Rounds

10 HSPU

20 KB Swings

30 Situps

40 Air Squats

-1 minute rest-

11/8/12

"Be ashamed to die until you have won some victory for humanity."

-Horace Mann (1796 - 1859), address at Antioch College, 1859

Strength:

Hang Power Snacth: 3 RM

 Start light and work on technique (3-5 sets) then add some weight

and do 3-5 heavy sets focus on good form! Don't jump to heavy 

to fast either, small jumps, don't miss any reps! No Re-Grip

Work:

"Isabell"

Snatch 30 reps (135/95)

11/7/12

"In order for people to be happy, sometimes they have to take risks. It's true these risks can put them in danger of being hurt."

-Meg Cabot, The Boy Next Door, 2002

Strength:

Low Box Squat: 8x2 @ 75%

Work:

 21-18-15-12-9-6-3-1

KB Clean& Jerk(1.5/1)

 Lunge

--Lunge is 1,1,2,2,3,3 ect. count--

 

11/6/12

"A runners creed: I will win; if I cannot win, I shall be second; if I cannot be second, I shall be third; if I cannot place at all, I shall still do my best."  

-Ken Doherty

 

 Strength: 

Floor Press: 6x3 @ 75%

Work:

AMRAP 20

10 Chest 2 Bar Pullups

8 Deadlifts (185/115)

6 Lateral Burpees

11/5/12

"Variety is the soul of pleasure."

-Aphra Behn

Strength:

5 RM Deficit Deadlift

Work:

"Kelly"

5 Rounds

400m Run

30 Box Jumps

30 Wall Balls

11/02/12

"Act as if it were impossible to fail."

-Dorothea Brande

Work:

AMRAP 5

5 OHS

10 D.U.

-1 min rest-

AMRAP 5

5 Shoulder to Overhead

1 Dot Drill

-1 min rest-

AMRAP 10

5 GTO

60m Shuttle Run / 10m increments

10/31/12

"Always work hard on something uncomfortably exciting."

-Larry Page, University of Michigan Commencement Address, 2009

Skill:

Pistols

Spend 10 minutes working on Pistol progressions

Work:

6 Rounds

5 Hang Clean&Jerks

10 Pistolls

15 Situps

10/30/12

"The happiness of a man in this life does not consist in the absence but in the mastery of his passions."

-Alfred Lord Tennyson (1809 - 1892)

Strength:

Sumo-Deadlift: 10x2 @ 65% + Bands

Work:

For time:

1000m Run

-rest for the remainder of the minute you come in on, plus 1 minute after that, then begin-

75 Burpee Box Jumps

Starting w/ 5 KB Swings and continuing on the minute until BBJ completed

10/29/12

"If you're going through hell, keep going."
-Winston Churchill

-No 5:45am class Today-

Strength:

3RM Thruster

Work:

"Fran"

21-15-9

Thruster(95/65)

Pullup

Also don't forget out the Hypoxia Team Challenge on Decmeber 8th. Spots are filling up so talk to Jake if you want on a team!

10/26/12

"Variety is the soul of pleasure."

-Aphra Behn

Strength:

 Squat Clean

 -Spend 10 minutes working up to a challenging weight for the workout-

Work:

AMRAP 20

5 Squat Cleans

10 Shoot Thrus

200m Run

10/24/12

"People who have no weaknesses are terrible; there is no way of taking advantage of them."

-Anatole France (1844 - 1924), The Crime of Sylvestre Bonnard

Skill:

10min of Double Under Practice

-or-

 (1min Max D.U. x 5) w/1min rest between sets

Work:

 50-40-30-20-10

Air Squats

Situps

Double Unders

10/23/12

"Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down."

Charles F. Kettering (1876 - 1958)

Strength:

High Box Squat: 10x2 @ 65% + Bands

Work:

For Time

800m Run

1-10

Deadlift(1.5xBW / 1.25xBW)

Ring Dips

800m Run

--every time you break up a set there is a 5 burpee buy in--

10/22/12

"Victory belongs to the most persevering."

-Napoleon Bonaparte (1769 - 1821)

 

 

Strength:

 Strict Shoulder Press: 5RM

-with at least 5 work sets getting up to your 5RM-

 

 

Work: 

3 Rounds

For Max Reps

 

1 min Strict Press(75/45)

1 min Pull Up

1 min Front Squats(75/45)

1 min Box Jumps

1 min rest

 

10/17/12

"Luck is what you have left over after you give 100 percent."

-Langston Coleman

Strength:

Weighted Pullup: 5x1

Work:

For Time:

50 KB Swings(1.5/1)

40 D.U.

30 Mnt. Climbers(per side)

20 Box Jumps(30"/24")

10 KB Snatch(per arm)

20 Box Jumps(30"/24")

30 T2B

40 Russian Twist(per side)

50 KB Swings(1.5/1)

10/16/12

"More often than not, a hero’s most epic battle is the one you never see; it’s the battle that goes on within him or herself."

-Kevin Smith, My Boring Ass Life, 04-18-06  

Strength:

Low Box Squat: 8x2 @ 60% + Bands

Work:

5 Rounds

12 Burpees

20 Wallballs

300m Run

10/15/12

"The more you know, the less you need."

-Aboriginal Saying

Strength:

 Deficit Deadlift:  3x5

Work:

"Diane"

21-15-9

Deadlidt(225/135)

HSPU

10/12/12

"Do something. If it doesn't work, do something else. No idea is too crazy."

-Jim Hightower, The New York Times, March 9, 1986

Strength:

Over-Head Squat: 5x3

 -Start light and work your way up, 

once the sets start to become challenging you can count them as work sets-

Work:

"Nancy"

5 Rounds

400m Run

15 OHS(95/65)

10/10/12

"Pain makes man think. Thought makes man wise. Wisdom makes life endurable."

-John Patrick

Strength:

Weighted Dip: 1RM

Work:

AMRAP 20

5 Dips

10 Pullups

15 Situps

10/9/12

"Mix a little foolishness with your prudence: It's good to be silly at the right moment."

-Horace (65 BC - 8 BC)

Strength:

 Hang Clean: 5 RM

--work to a heavy hang clean you can

complete 5 solid reps with--

No Re-Grip!

Work:

4 Rounds

50 Airsquats

10 Hang Cleans

300m Run

10/8/12

“Worry does not empty tomorrow of its sorrow, it empties today of its strength.”  

― Corrie Ten Boom

Strength:

Jerk: 4x2 

--work to a heavy 2 set, repeat 4 times--

Work:

"Betty"

5 Rounds

12 Push Press

20 Box Jumps

10/5/12

"Time is the most valuable thing a man can spend."

-Theophrastus (372 BC - 287 BC), from Diogenes Laertius, Lives of Eminent Philosophers

Strength: 

--Athlete's choice--

1RM Snatch or Clean&Jerk

Work:

For time:

600m run

20 Squat Snatch(135/95)

400m run

20 Clean & Jerk(135/95)

200m run

10/3/12

"The person who makes a success of living is the one who see his goal steadily and aims for it unswervingly. That is dedication."

-Cecil B. DeMille (1881 - 1959) 

Strength:

DE Bench: 3x8 AHAP

Work:

21-15-9-3 (if you came in yesterday)

 21-18-15-12-9-6-3-1 (if you missed yesterday)

MBSC Wallball

Box Jump

10/2/12

"There are two ways of exerting one's strength: one is pushing down, the other is pulling up."

-Booker T. Washington (1856 - 1915) 

Strength:

 Deadlift: 3x8 AHAP + Bands

Work:

Athletes Choice

-Death by T2B / K2E

-Death by Handstand-Pushup

-Death by Stone to Shoulder (115/73)

You must choose 2 to complete, but are encouraged to do all 3!

10/1/12

"Character is forged in the smallest of struggles. Then, when the big challenges come, we’re ready."

-Waiter Rant

Strength:

Moderate-grip Floor Press: 3x8 reps ~ 55-65% of 1RM

Work:

For Time

800m Run

35 Overhead Squats (95/65)

35 Burpees

25 Front Squats (115/75)

25 Burpees

15 Back Squats (135/95)

15 Burpees

400m Run

Don't forget DUES this week!!

9/28/12

"Our great weariness comes from work not done."

 -Eric Hoffer (1902 - 1983), The New York Times Magazine, April 25, 1971

Strength:

3 RM Hang Snatch

--no re-grip--

Work:

AMRAP 4

Hang Snatch(115/75)

--1 Minute Break--

AMRAP 6

5 Push Press(115/75)

10 Airsquats

--1 Minute Break--

AMRAP 8

5 Dips

10 Front rack lunges(115/75)

9/26/12

"Laziness is nothing more than the habit of resting before you get tired."

-Jules Renard (1864 - 1910)

Strength:

DE Bench: 9x3 @ 50% + Bands

Work:

For time:

150 KB Swings(1.5/1)

--starting with 15 double unders and continuing on the minute until all swings completed--

9/25/12

"If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way."

-Jane Goodall (1934 - )

Strength:

DE Box Squats: 12x2 @ 65% + Bands

Work:

AMRAP 14

 

Thruster(115/75)

Pullup

This will be done ladder style. 1 thruster, 1 pullup, 2 thrusters, 2 pullups, 3, 3 ect...

9/24/12

"The body is a sacred garment." 

-Martha Graham (1894 - 1991)

Strength:

Future Method Bench Press: 2x20

Work:

21-15-9

Deadlift(225/135)

Pushup

Box Jump

9/21/12

"Have no fear of perfection, you'll never reach it." 

-- Salvador Dali,

Strength:

Work to a 3 RM Squat Clean

--Touch and go, no re-grip--

Work:

5 Rounds

40 Double Unders

5 Squat Cleans

10 Handstand Pushups

9/19/12

"Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action."

-Napoleon Hill

 

Strength:

Dynamic Effort Bench: 9x3 @ 40% + bands

Work:

3 Rounds

20 Push Press(115/75)

30 Box Jumps

500m Run

9/18/12

"People demand freedom of speech as a compensation for the freedom of thought which they seldom use."

-Soren Kierkegaard (1813 - 1855)

Strength:

Front Squat: 3x12 @ 40-50% 1RM

Work:

10-1 Overhead Squats

1-10 Dips

9/17/12

"It is a great ability to be able to conceal one's ability."

-Francois de La Rochefoucauld (1613 - 1680), Maxims, 1665-

Strength:

 Bench: 3x12 w/ max pushups after each set

Work:

Start with a 1000m run then:

15-12-9-6-3-1

Stone 2 Shoulder(115/73)

G.I. Jane

--with 30 situps after each round--

9/14/12

"After all is said and done, a lot more will be said than done."

-Unknown

Strength / Work:

For time:

15 Clean & Jerks (135/95)

75 Air Squats

12 Clean & Jerks (135/95)

 60 Air Squats

9 Clean & Jerks (135/95)

45 Air Squats

Remember we only have 1 CLASS on Saturday @ 8:30am!

and for all those running the Dirty Dash we are in the 11:40am heat, don't be late!

Heres a map of the course:

http://www.missoulaequestrianpark.org/DirtyDash.html

9/12/12

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."

-Colin Powell (1937 - )

Strength:

Dynamic Effort Box Squat: 10x2 @ 70% + Bands

Work:

5 Rounds

6 Deadlifts (255/165)

8 Burpee Box Jumps

200m Run

9/11/12

"I may not have gone where I intended to go, but I think I have ended up where I needed to be."

-Douglas Adams (1952 - 2001)

Strength:

 Push Press: 8x3 @ 75% 1RM

Work:

AMRAP 20

2 Turkish Get-Ups(1.5/1)

4 Pistols

6 Dips

9/10/12

"Progress isn't made by early risers. It's made by lazy men trying to find easier ways to do something."

-Robert Heinlein (1907 - 1988), Time Enough For Love

Strength:

Max Effort Deadlift: 7x1

 

Work:

"Helen"

3 Rounds

400m Run

21 KB Swings

12 Pullups

9/7/12

"By constant self-discipline and self-control you can develop greatness of character."

-Grenville Kleiser

Strength:

Deficit Sumo Speed-Deads: 8x2 reps @ 50% of 1RM + bands

Work:

"Randy"

75 Power Snatches (75/45)

9/4/12

"Ask not what the world needs. Ask what makes you come alive... then go do it. Because what the world needs is people who have come alive."

-Howard Thurman

Strength:

 Max Effort Slingshot Bench Press: 5x3 reps

Work:

"Short Nathan"

3 Rounds

4 Muscle Ups

8 HSPU

12 KB Swings(2/1.5)

Heres the link to this weekends workouts:

http://www.fitmissoula.com/Alleyway_Throwdown.pdf

9/3/12

"If I have lost confidence in myself, I have the universe against me. "

-Ralph Waldo Emerson (1803 - 1882)

Hero Work:

"Badger"

3 Rounds

30 Squat Cleans(95/65)

30 Pull ups

800m Run

Only one class today @ 10:00am

Come in and sweat it out!

8/31/12

"I am careful not to confuse excellence with perfection. Excellence, I can reach for; perfection is God's business. 

-Michael J. Fox (1961 - ), quoted by Lorne A. Adrain in 'The Most Important Thing I Know'  

Work:

"300"

25 Pull Ups

50 Deadlifts (135/95)

50 Push Ups

50 Box Jumps

50 Floor Wipers w (135/95)

50 KB Clean&Jerk 

25 Pull Ups

A Couple reminders!

-- There will be only ONE CLASS Saturday morning @ 8:30am

and

ONE CLASS Monday morning @ 10:00am 

Come in and sweat it out, it is Labor Day after all!

-- Don't Forget next Saturday (8th) is the Alleyway Throwdown, make sure your signed up!

and the

Saturday (15th) after that is the Dirty Dash, the 11th is the last day to sign up.

8/29/12

"The only place where success comes before work is a dictionary. "

-Vidal Sassoon

Strength:

 Dynamic effort Floor Press: 9x3 reps @ 45% of 1RM BP

 

Work:

 LADDER 16

Box Jumps

KB Swings(1.5/1)

Ring Dips

--You have 16 minutes to work your way up the ladder as far as you can

-- 1,1,1 2,2,2 3,3,3 4,4,4 5,5,5 .... and so on

8/28/12

"It still holds true that man is most uniquely human when he turns obstacles into opportunities." 

-Eric Hoffer (1902 - 1983) 

Strength:

Dynamic Effort Box Squat: 12x2 @70% 1RM

Work:

10 Rounds
10 Med-Ball Squat Cleans

5 HSPU

8/27/12

"Enjoy present pleasures in such a way as not to injure future ones."

-Seneca (5 BC - 65 AD)

Strength:

Max Effort Sumo Deadlift: 5x3

Work

For Time:

800m Run

 

15-12-9-6-3-1

Snatch (115/75)

T2B

800m Run

8/24/12

"You can't base your life on the past or the present. You have to tell me about your future."

-Chuck Palahniuk (1962 - ), Invisible Monsters, 1999

Strength + Work:

Spend 10 minutes working to a HEAVY Squat Clean (should be near your max)

--then--

1-5

Squat Cleans (the weight you worked up to)

Rounds of Cindy

So.. it will go, 1 squat clean, 1 round of Cindy, 2 squat cleans, 2 rounds of cindy.....

I think you see where this is going;)

Don't forget to get your teams together for the Alley Throwdown!! Also don't forget about the Dirty Dash on the 15th, we have a pretty good team going but I think we can get more people!

8/22/12

"One of the first duties of the physician is to educate the masses not to take medicine."

-Sir William Osler (1849 - 1919), Aphorisms from his Bedside Teachings (1961) p. 105  

Strength:

Dynamic Effort Squat: 12x2 @ 65% + bands 

Work:

AMRAP 18

200m Run

10 Burpees

5 Shoulder to Overhead(185/115)

8/21/12

"The trouble with jogging is that, by the time you realize you're not in shape for it, it's too far to walk back." 

-Franklin P. Jones

Strength:

Future Method Bench Press: 9x3

--Work up to a weight that is a heavy lockout--

Work:

Tabata 24

Situps

KB Swings(1.5/1)

KB Kickers (1.5/1)
Double Unders

:20 work / :10 sec rest alternating movements each round for a total of 24 rounds

8/20/12

"Courage is saying, "Maybe what I'm doing isn't working; maybe I should try something else." 

-Anna Lappe, O Magazine, June 2003

Strength:

Max Effort Deficit Deadlift: 7x1

Work:

Death By Wallball

1 Wallball in the first minute, 2 the second, 3 the third, ect.

until you can not complete the amount of Wallballs needed in the minute

8/17/12

"We do not know what we want and yet we are responsible for what we are - that is the fact."

-Jean-Paul Sartre (1905 - 1980)

Strength:

 Dynamic Effort Push Up: 12x3 with band

acceleration is the name of the game, you should be exploding out of the bottom position with hands leaving the ground at the top position

Work:

Wall Ball / Burpee

21-15-9

Wall Ball

Burpee

--Rest then--

50-40-30-20-10

Shoulder to Overhead (45/35)

Situp

--Don't forget the last class of the day will be 5:00-6:00pm. And we will be CLOSED tomorrow!

8/15/12

"Men of genius do not excel in any profession because they labor in it, but they labor in it because they excel."

-William Hazlitt (1778 - 1830)

Stength:

Speed Deads: 10x2 reps @ 55% of 1RM + bands

Work:

For Time

1000m Run

 --Then 4 Rounds--

30 Mnt. Climber

20 Box Jumps

10 HSPU

Don't forget guys last class will be 5:00pm-6:00pm on FRIDAY and we will be CLOSED on SATURDAY as we are all headed down to the Bridger Showdown! So come along and support the team or get outside and enjoy the day!

8/14/12

"Education is a progressive discovery of our own ignorance. "

-Will Durant (1885 - 1981) 

Strength:

Bench Press: 3x8 @ +5% last week

JM Press: 3x8 @ +5% last week

Work:

AMRAP 20

 6 Hang Squat Snatch (115/75)

10 Burpees

15 Double Unders

 

8/13/12

"Adversity causes some men to break; others to break records."

-William Arthur Ward

Strength:

 Box Squat: 3x8 @ +5% last week

Work:

3 Rounds

30 KB Swings / 10 sec rest

30 Pull Ups / 10 sec rest

500m Run / 10 sec rest

Don't forget the new hours this week!

Monday &Wednesday

8:00-9:00am

9:00-10:00am

10:00-11:00am

8/10/12

"Life can only be understood backwards; but it must be lived forwards."

-Soren Kierkegaard (1813 - 1855)

Strength:

5 min Shoulder Press Test (75/55)

-once started you cannot rack or drop the bar-

Work:

AMRAP 9

5 HSPU

10 Wall Balls

15 Lunges

--2 min rest--

AMRAP 9

5 Pushups

10 T2B / K2E

15 Airsquats

8/8/12

"The reason why so few good books are written is that so few people who can write know anything."

-Walter Bagehot (1826 - 1877)

Strength:

 5 min Back Squat Test (185/125)

--as many squats as you can get in 5:00--

--you may not rack/drop the bar until the 5:00min is up--

Work:

2 Rounds

40 KB C&J

30 Box Jumps

20 Dips

--After you finish the 2 rounds you finish with a 800m Run--

 

8/7/12

"Study without desire spoils the memory, and it retains nothing that it takes in."

-Leonardo da Vinci (1452 - 1519)

Strength:

Bench: 3x8 @ +10% of last week

 JM Press: 3x8 @ +10% of last week

Work:

3 Rounds

15 Front Squats (155/105)

20 Burpee Lateral Jumps

-Then-

For time:

100 Russian Twist

100 Double Unders

(or 5 min Max Double Unders)

 

8/5/12

"Life is suffering"

-Buddha

Strength:

Box Squat: 3x8 @ +5% from last week

Jerk Position Split Squat: 2x8 @ 155(ish) Guys 95(ish)Girls

Work:

 5 Rounds

12 Pullups

10 Deadlifts(225/155)

300m Run

8/3/12

"Let no man pull you low enough to hate him."

-Martin Luther King Jr. (1929 - 1968)

Strength:

Dynamic Effort Bench: 8x3 @ 50% of 1RM

Push Ups: 3 X Max Reps

Work:

 AMRAP 5

Cleans (155/105)

--2 min rest--

 AMRAP 5

Split Jerk (155/105)

 --2 min rest--

 AMRAP 5

Squat Snatch (135/95)

--2 min rest--

8/1/12

"It is hard work, but there is happiness in it."

-Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005

Strength:

Dynamic Effort Box Squat: 10x2 @65% 1RM

Work:

5 Rounds

40 Airsquats

20 Box Jumps

10 Dips

7/31/12

"There are two tragedies in life. One is not to get your heart's desire. The other is to get it."

-George Bernard Shaw (1856 - 1950), "Man and Superman" (1903), act 4

Strength:

Bench Press: 3x10 @ +10% from last week

JM Press: 3x12 @ +10% from last week

Work:

"Annie"

50-40-30-20-10

Double Unders

Situps

--4 minute recovery--

50-40-30-20-10

KB Swings

-- Sprint to the street and back with your KB between rounds--

--Every time you set the KB down you must buy in with 5 tuck jumps--

7/30/12

'The glory of great men should always be measured by the means they have used to acquire it.'

-Francois de La Rochefoucauld (1613 - 1680)

Strength:

Box Squat: 3x10 @ +10% from last week

Good Mornings: 3x10 @ +10% from last week

Split Squat: 2x12 each leg (heavy as you can to hit 12 reps)

Work:

Fran

21-15-9

Thruster (95/65)

Pullups

--4 min rest--

21-15-9

Overhead Squat(95/65)

Burpee

7/27/12

"Estimated amount of glucose used by an adult human brain each day, expressed in M&Ms: 250"

-Harper's Index, October 1989 

Strength:

Dynamic Effort Bench: 9x3 @ 45% of 1RM + Bands

Work:

5 Rounds

10 Deadlift (225/135)

20 Wallballs

Don't forget about F.I.T. Total on Saturday! First lifts are going to start around 1pm. Make sure you sign up to bring something for the Bar-B-Q!! We will still be running normal class times on Satruday too: 8:30am and 10am

Also starting Monday (7/30) the morning class will now be 5:45am to 6:45am!

7/25/12

"I am not afraid of storms, for I am learning how to sail my ship."

-Louisa May Alcott (1832 - 1888)

Strength:

Dynamic Effort Box Squat: 12x2 @ 60% of 1RM + Band

Work:

AMRAP 20

10 Pull Ups

15 Box Jumps

20 Wipers (95/65)