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.