CrossFit Montana

2-1-10:

10-9-8-7-6-5-4-3-2-1 of:

American Kettlebell Swing (2/1.5)

Burpee Hurdle

Required Extra Credit: 50 Air Squats for time AND 500 Meter Row for time

I know Bauer will LOVE this one!!! 

1-30-10:

"S.C.A.R.L.E.T.T."

4 Rounds, shared burden (partner one does rounds 1 &3, partner two, 2&4)

7 Squat Cleans

12 Burpees

7 Clean & Jerks

12 Burpees

7 Abmat Sit Ups

12 Burpees

7 Ring Dips

12 Burpees

7 Lunges (each side, so 14 total) (45/25)

12 Burpees

7 Elbows to knees with a push up

12 Burpees

7 Thrusters

12 Burpees

7 Thrusters

12 Burpees

Fresh meat!!! Justin and Cameron are already putting up wickid times on the board- I have a great feeling we found some awesome new athletes. :)

1-29-10:

50-30-10 for time of:

Jumping Lunges

Jumping Pull Ups

Thrusters (45/35)

6 AM Class

8 AM Class

9 AM Class

4 PM Class

1-28-10:

Rest/Make Up Day

Let there be rest!!!

1-27-10:

For Time:

10 Wall Ball, 1 American KB (2/1.5)

9 Wall Ball, 2 American KB

8 Wall Ball, 3 American KB

7 Wall Ball, 4 American KB

6 Wall Ball, 5 American KB

5 Wall Ball, 6 American KB

4 Wall Ball, 7 American KB

3 Wall Ball, 8 American KB

2 Wall Ball, 9 American KB

1 Wall Ball, 10 American KB

Should be fun.... So fun, we will have a little REQUIRED Extra Credit!!!

For time: FOUR down and back Bear Crawl (Gendrow, it is your day to shine!) :)

Love, KJ

Nick fighting through his push press!

First timer Brittney cheers on veteran Marisa

Mark's GAME FACE.

Kenz, Dodger, and Alexa pushing through yesterday's WOD

What are you looking at Jake?  Too funny...

1-26-10:

21-15-9 for time:

Push Press (135/95)

Burpee

Required Extra Credit: 50 Box Jumps for time

 
As long as there are NO MORE squats, I will do it!

1-25-10:

Each round is for time, with full recovery in between:

21 Back Squats (bodyweight)

21 Burpees 

REST

15 Front Squats (bodyweight)

15 Ring Dips

REST

9 Overhead Squats (bodyweight)

9 Handstand Push Ups

Required Extra Credit: 1000 meter Row.  Yes!!!

Tubbs can't stop doing handstands!  Everywhere he goes I swear! :)

1-23-10:

Fight Gone Bad!!!

One minute AMRAP at each station for three rounds with a one minute rest in between rounds.  Score is based on repititions (and kcals on the rower).

-Push Press (75/55)

-Sumo Deadlift High Pull (75/55)

-Box Jump (18")

-Wall Ball (20/14)

-Row (for kcals)

It looks like I may have caught a break on camera... hahaha... 

1-22-10:

Three Rounds for time:

8 Squat Cleans (135/95)

30 Box Jumps

Keeney and Batt working hard through "Nasty Girls".

1-21-10: 

Rest / Makeup Day

Whoo!

And she is up!  Good Job Kenz

1-20-10:

Nasty Girls:

Three Rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Cleans (135/95)

 
Be careful not to hit your front teeth with bars loaded to 165 pounds!  You teeth will chip!

1-19-10

ONE Round for Time:

500 Meter Row

30 Burpees

10 Push Press OR Jerk (165/95)

-----Since this is such a brief (but hellacious) workout, expect a little fun afterward!!!

Alistair and Jeff root Will on through his Push Press

Hallie watches over Matt, Will, and Jeff

Dodge hitting some air on his Double Unders last Friday!

1-18-10

10 Minute AMRAP:

10 Med Ball Squat Cleans (20/14)

10 Burpees

Deb and Jarali!  So great to have you back ladies! :) 

1-16-10

"Candy"

Five rounds for time:

20 Pull Ups

40 Push Ups

60 Air Squats

Happy Saturday!
 

1-15-10

For Time:

50-40-30-20-10 of:

Push Press (45)

Double Unders

1-14-10

Rest / Make Up Day 

1-13-10

Check out this GREAT article Tubbs sent me today- I know you guys will appreciate it! http://www.crossfitmc.com/?p=1470

In honor of "Wednesday, the 13th"...

"The Big Ten" (yes, TWO Bad Dreams in a row!)

10 Rounds for Time:

10 Box Jump

10 Burpee

Nancy and Amy watch over Gendrow and Wendell as they complete their WOD

Jody getting on John's case! :)

Gendrow did an awesome job helping Christina through her WOD!

The ladies were synchronized in their backwards burpees today!  Jody, Amy, and Nancy

1-12-10

"Kelly Jo's Bad Dream #5"

Three Rounds for time:

2 x Climb Cargo net

10 Squat Cleans (95/65)

15 Wall Balls

20 Backward Burpee

 
Dodger and Carol push through Fran as Bauer, Dave, and Hallie encourage!

Janelle.  This picture is beautiful of you!  Nice form girl!

Why you don't bet 100 burpees on your favorite football team! :)  Poor Gendrow and nice work Deb!

1-11-10

"Fran"

21-15-9 for time of:

Thrusters (95/65)

Pull Ups

Better eat your Wheaties today guys!

1-9-10

Shared Burden:

Ten Rounds for time of:

30 Mountain Climbers

30 Burpee Hurdles

30 Double Unders

 BUT, to "hand off" the next round to your partner (you must alternate rounds), each person must complete 10 G.I. Janes together before moving on!  Good Luck! 

The guys enjoying some burpee hurdle ACTION!  Justin W, Justin R, and Keeney (who loved his hurdle so much, he decided to break it on his last round... :) )

Ladies love CrossFit men!  Matt sweet talks his daughter Aiva and Miss Avari Batt while warming up

Brenda is always smiling!  I love it!

1-8-10

I shall call it... "Jennifer":

For time: 800 M Row followed by: (weights are 155/105, PJ=Push Jerk, FS=Front Squat, C2B=Chest to Bar Pull Up)

10 PJ / 1 FS / 5 C2B

9 PJ / 2 FS / 5 C2B

8 PJ / 3 FS / 5 C2B

7 PJ / 4 FS / 5 C2B

6 PJ / 5 FS / 5 C2B

5 PJ / 6 FS / 5 C2B

4 PJ / 7 FS / 5 C2B

3 PJ / 8 FS / 5 C2B

2 PJ / 9 FS / 5 C2B

1 PJ / 10 FS / 5 C2B

Nighty Night!  Don't stay up too late thinking about this one... :) Love, KJ

Randy pushing through one of his last Push Jerks

Alistair setting up a front squat while Dodger looks on in the background

Notice the confused men (Will, grabbing his head while Dodge trys to hide in his shirt) as the ladies are both working hard on pull ups! :)

1-7-10

Rest / Make Up Day!!! 

Avari and Keeney didn't know what to do with themselves on Rest/Make Up day, so they decided 50 Burpee/Star Jumps was the perfect solution! 

Also, someone has been going around to all of the WOD books and drawing hearts around Nick Grant's face! I have it narrowed down to two people...If you have any leads on who is doing this, please contact me immediately....:)

1-6-10

Guys!  DO NOT FORGET to register for the CrossFit Montana Winter Challenge!  The cost of the event goes up $15 on February 1.  The website with directions for registration and information on the event is:  www.mtwintercrossfitchallenge.com

"Jackie"

1000 m Row

50 Thrusters (45)

30 Pull Ups

Here is your chance to beat the boys at the same weight ladies! Get some rest tonight, this one is a SLEEPER!!!

Autum brought her friends Shari and Tess in today.  They rocked Wall Ball/ Burpee...  I have a feeling their faces will be on crossfitmontana.com a lot more!  Nice job!

Kevin pushing through his Turkish Get Ups 

1-5-10

15 Minute AMRAP:

10 Turkish Get Ups (45/25)

30 Double Unders

 Strength Bias:  Squat Clean 5 x 3, HEAVY

Lets play guess who's head is behind the bumper plate!  I will give you a hint, he needs to put his weight on his heels and push his hips back... :) 

1-4-10

100 Overhead Squats for time (95/65)

Here is the catch:  every minute, on the minute, you must stop and complete 3 knees to elbows and 5 burpees.  Good Luck!

I know Randy will be excited for this one... 

1-2-10

Fighter Cardio with Fight Instructor, Matt Powers

Syd showing off her DOUBLE front kick! 

Good Luck tonight to our Hellgate High School Basketball team!  They stopped in Wednesday for a little fun at CFMT.

1-1-10

HAPPY NEW YEAR!!!

"2010" - Shared burden, teams of four

200 Pull Ups

200 Push Ups

200 Wall Balls

200 Dead Lifts (95/65)

200 Floor Wipers (95/65)

200 Box Jumps

200 Double Unders

200 Inverted Rows

200 Sumo Deadlift High Pull (95/65)

200 Push Press (95/65)

10 Handstand Push Up 

It took a while, but our "New Year Hangover" was eliminated!

What is going on in this picture?  Darcy, Cody, and Cris post-WOD

12-31-09

Rest / Make Up Day

Nice Jody! 

And Jill!

12-30-09

"Nate"

20 minute AMRAP:

2 Muscle Ups

4 Handstand Push Ups

8 American Kettlebell Swings (2/1.5)

Young CrossFitters working on their ring skills! 

12-29-09

"Fractured Fran"

9 Rounds for time...

5 Unilateral Thrusters (with Kettlebell...1.5/1)

5 Pull Ups

Easy as pie....

Alistair and Jeff hitting a nice extension in unison!

The look of intensity right there!  Very nice John. He always gets me pumped up! 

12-28-09

Back Squat 3 x 5 then...

 Five Rounds for time:

10 Power Cleans (135/95)

8 Burpees

  You can thank Justin for this one, it was HIS idea! :)

Casey completing her power clean as Kevin warms ups in the background

I. LOVE. THIS. PICTURE.  Anecia, you look like such a gangster!

Ckye is always down for some burpees!

12-26-09

40-30-20-10, for time:

Wall Ball

Double Under

Sit Up

Nice depth Bekki! 

12-25-09

50 Rounds for time, Shared Burden!!!

5 Med Ball Squat Clean / Wall Balls

1 Down and Back Burpee-Frog Jump

5 Pull Ups

All athletes over the age of 21 get a special Christmas treat at completion of round 40!  I was thinking this was going to be "fun", but we definitely earned our Christmas dinner!  Nice work guys.  Love, KJ.

Anecia tried to give Sue a Christmas gift, but Sue wasn't havin it!  

12-24-09

"The Twelve Days of Christmas"

1 Muscle Up

2 Hand Stand Push Ups

3 Squat Cleans (95/65)

4 Bear Crawls (4 lengths of the gym)

5 Blenders

6 Push Press

7 Wall Balls

8 Pull Ups

9 Box Jumps

10 Tuck Jumps

11 Ab Mat Sit Ups

12 Barbell Burpees

 Yes.  It goes like the song, so 1, 2-1, 3-2-1, 4-3-2-1, and so on.  Have fun! :)

I felt the same way after this WOD!  Ouch! 

12-23-09

15-12-9-6-3 of:

Handstand Push Up

Squat Snatch (65/45)

Burpee-Box Jump 

I have a feeling this is going to be beautiful...

Ryan is looking serious through his front sqauts!

12-22-09

3 x 3 Deadlift,  then

Rocky Mountain Regional Qualifier WOD 2:

Three Rounds for time:

10 C2B Pull Up

10 Front Squat (165/105)

10 Burpee

Alistair is the BEST kind of Santa Claus!

We like to start our kids early on C2B pull ups.  Nice job Cormack!

12-21-09

3 x 3 Back Squat, then

"Jer"

21-15-9 of:

Kettlebell Swing (2/1.5)

Pull Ups (C2B)

Gymnastic Practice: Hanstands (off the wall with a partner)

Whoever put my cell phone in the dog dish is toast.  Please call with any information as to who did this terrible thing to their sweet and kind trainer. :) 

12-19-09

The "Filthy" Hundred:

Shared Burden, in order, for time:

100 Box Jump

100 Jumping Pull Ups

100 KB Swings

100 Walking Lunge

100 K2E

100 Good Mornings (45/35)

100 Push Press (45/35)

100 Wall Ball

100 Burpee

100 Double Unders

 
Sue and Hallie enjoying the Griz game at the CFMT Christmas Party.  Nice teeth Hal!

Nancy, Nick, Batt, Ckye, and Gendrow.

12-18-09

Front Squat 3 x 5

then,

21-15-9:

Wall Ball 

Burpee

Tubbs.  Hiding in a plyo box will not get you out of the WOD!!!

Brothers Chris and Shane pose by the Christmas tree after Wall Ball / Burpee

12-17-09

Rest / Make Up Day

George's new girlfriend, Shadow.

12-16-09

15 minute AMRAP:

Bear Complex (95/65)

sweet dreams...

then... 3 rounds of Dot Drill, each for time

Kessa and Alexa complete the Three Minute High Five Challenge as Shannon does the Bear Complex in the background.

Now THAT is hops!

12-15-09

"Jose Cuervo, you are a friend of mine", WINTER style (AKA, no run)

10-9-8-7-6-5-4-3-2-1:

Blender

Burpee

 I know... It gives me the shivers too!

then, 3 x 5 Heavy Deadlift

Jorge visited from Snoridge CrossFit in Seattle!  He still didn't escape the grasp of Tubbs though...

CrossFit women gathering around the tree! Shannon, Hallie, Kenz, and Kessa

12-14-09

"Grace"

30 Clean & Jerks for Time (135/85)

Seems easy enough, right?...

Will finished MENS RX Grace!  Awesome job!  You can see that it WAS NOT easy!

I have a feeling Sue might bang her head up against the wall when she sees what the WOD is...

But we all know she can Clean & Jerk like a PRO...

Post WOD assignment:  nap with George for time! 

12-12-09

"Chelsea Jo"

We had a GREAT turnout for the Saturday WOD! 

12-11-09

Three rounds for time:

4 Handstand Push Ups

8 Chest to Bar Pull Ups

12 Dead Lift (185/135)

16 Box Jumps

Montana Men = FURRY

Bumble Bee socks help with box jumps.  You fly higher I guess!

12-10-09

Rest / Makeup Day!!!

Zac Attack!!!

Erica's nice lockout!

Anecia is thinking about what she is going to do with her day off from CrossFit.  Maybe head on down to the Elbow Room for a PBR?  Hmmm... 

12-09-09

10-9-8-7-6-5-4-3-2-1 of:

Front Squat (75/55)

Burpee

Shoulder Press (75/55) STRICT PRESS GUYS!

This is going to hurt.  Hope you ate your Wheaties!

Avari did an excellent job painting Dave and Cormack's nails.  Real CrossFit Men like purple nails!

Happy Birthday Gendrow!!! 

12-08-09

Deadlift (strength bias), then

8 Minute AMRAP:

7 Chest to Bar Pull Ups

7 Clapping Push Ups

If you aren't afraid, you should seriously reconsider...

CrossFit does crazy things to your hair!  Wow Alex.  Seriously.

Beautiful women at CrossFit Montana!

Mike dropped by to show me his ankle was put back together.  Too bad Keeney didn't get it in the picture! HAHAHA!  KEENEY!!!

12-07-09

GUYS!!! There is NO 9 AM class today!  So be ON TIME.  Do not make Tubbs late for class or I will track you down.  Love, KJ. 

Back Squats 5 x 3 (strength bias)

then:

21-15-9 of:

Kettlebell Swing (1.5/1)

Box Jump

Sumo Deadlift High-Pull (75/55)

Gymnastic Practice: Muscle Up!!!

In honor of Sumo Deadlift High-Pull, lets pray for snow!!!
12-05-09

"Lumberjack 20 Memorial Workout"

20 Deadlifts (275/185)

400 M Run

20 KB (American) (2/1.5)

400 M Run

20 Overhead Squats (95/65)

400 M Run

20 Burpees

400 M Run

20 C2B Pull Up

400 M Run

20 Box Jump

400 M Run

20 Squat Clean (95/65)

400 M Run

Good Luck guys!   Have fun with this one. 

I found a ninja at CFMT this morning!  He was doing Front Squats...

Seriously. 

12-04-09

3 x 5 Front Squat then 1 x 18 Back Squat

Then:

1000 M Row

100 Pull Ups

150 Sit Ups

200 Double Unders

Happy Friday!!!

12-03-09

A WELL DESERVED REST DAY!!!

Ok guys!  It is now time to finally reveal the website for the Montana Winter CrossFit Challenge hosted right here at CrossFit Montana!  Everyone from the state of Montana is welcome to participate.  Registration opens December 15 at 9 AM.  Lets find out who the biggest, baddest, winter warriors in Montana are! 

http://mtwintercrossfitchallenge.com/

With a rapid flash photography camera, I was able to capture Ostrom taking a break!

Face off between Sue and Bauer in split jerks!

This is what happens when you talk smack to your trainer when you are supposed to be doing your air squats!  Awesome face Kev!

 
Yet another split jerk face off between Jared and Jake.  Nice!

Our new ninja Wyatt and Matt immediately post-WOD.  Nice work guys!

12-02-09

20 Minute AMRAP:

30 Air Squat

15 Split Jerk (95/65) I know it is light, but you still have to split jerk it!

15 K2E

Congratulations to Autum for winning the 6 Week Paleo Challenge!  She lost 7 pounds and 4% Body Fat!  Awesome work!

We all need to work on taking better care of our hands guys!  We had way too many tears today!

12-01-09

5 x 3 Deadlift, followed by 1x18 Deadlift (NO BREAKS!)

then, 12 Minute AMRAP:

12 Hang Squat Clean (75/55)

12 Pull Ups

then, 5-10 minutes of myofascial release therapy on the foam rollers (you are going to need it!).

Alistair and Willis showing off their excellent HSPU!

Mark, Marisa, and Kenz

Dodger is always photo ready!  Nice work. 

11-30-09 

Ok guys! So today is the start of "Strength Bias" Month.  We are going to add a bit of heavier lifting each day you come in to improve your overall CrossFit awesome-ness.  Expect about 10 minutes of lifting before your Met-con (which will be slightly shorter than normal) four days a week, while Wednesday will be LONG Met-con day.  Also, we will be taking 5-10 minutes post-WOD to work on a gymnastic movement.  Don't worry though guys, we will still have you in and out in an hour!  Should be fun, but extremely beneficial to your performance, so take it VERY seriously!

Back Squat - 3 x 5

then:

"JT": 21-15-9 of:

Handstand Push Up

Ring Dip

Push Up

Nick is SO excited about Strength Bias Month! He sang about it... Or was it a song about Rocky?

Here is Matia in her first PBR headband.  Look at Sue's determined facial expression in the background!  She was so proud.

Thanksgiving Hours!!!

Thursday: 1030 AM Class ONLY

Friday: CLOSED

Saturday: Normal Hours (8-10 AM)

Chris is ready for TURKEY!!!

11-25-09

"Helen"

3 Rounds for time:

21 Kettlebell Swings (1.5/1)

12 Pull Ups

400 Meter Run

Congratulations to Zac-Attack, who earned a near-perfect score on his Military PT test!

Dot Drill!  (to Cotton-eye Joe, ofcourse!)

Doesn't it look like we are doing the Hokey-Pokey?

11-24-09

Max Thruster

1-1-1-1-1

Followed by something short and SPICY!   

This kid seriously med-ball cleaned a TURKEY!!! Awesome...

Matia, the new addition to the Petroff family!  Too Cute!

Joel, Dick, and Randy dropped in with the firetruck Monday!

11-23-09

"Kelly"

5 Rounds for time:

30 Wall Balls

30 Box Jumps

400 Meter Run

Wallballs!  Bekki, Anecia, Amy, and Chad are LOVING Kelly

And some box jumps!  Justin, Dodge, Shannon, and Matt.

Justin watches his Dad, John, push through "Dead Burpee" last week.

One word.  BEAUTIFUL.

11-21-09

Fighter Cardio with Matt Powers 

Saturday AM class showing off their new FIGHT skills!

Gendrow keeps sleeping in!

Tubbs and I squatting through "Dirty Sevens". OUCH!!!

11-20-09

I shall call it "Dirty Sevens"

For time:

1000 M Row, followed by three rounds of:

7 Front Squats (95/65)

7 Overhead Squats (95/65)

7 Back Squats (95/65)

 
I know. I am scared too. . .  :)

Will!  Scary!

Could we look more inimidating? HAHAHA.

11-18-09

Rest / Makeup Day 

11-17-09

"Isabel"

30 Squat Snatch for time! (135/85)

We decided to play tug-o-war this morning!  This is the team that did NOT win!

Here is the team that did!

Ckye came back today!  Lookin good. :)

Amy looking strong during her dead lifts

Puppy Pound Fighters!  They just had fights in Billings, and are getting ready for a HUGE grappling tournament in Vegas!  Good Luck guys!

Nancy with her game face on.

4 PM class showing off their muscles!  I am not sure what Zac Attack and Sue-bee are doing though... 

11-16-09

"Dead Burpee"  That just sounds like fun...

Five Rounds for Time:

5 Dead Lift (275/185)

10 Burpees

For Mike, who broke his ankle on this stool last Friday!  Hope you get to feeling better Mike!  We are all thinking of you and hope to see you soon!

Wow Hallie!  What an AWESOME time!

D.O.P.  Delayed Onset Puking.  Nice work Tubbs! 

11-15-09

"Angie"

For time:

100 Pull Ups

100 Push Ups

100 Air Squats

100 Sit Ups

What Zac is going to do when he finds out what the WOD is...

Yeah Kev!

Erica looking tough through some floor wipers Saturday. 

11-14-09

"300 Another Way"

Shared Burden (everything except the lunge)

200 M Lunge

50 Push Ups

100 Front Squats (95/65)

100 Floor Wipers

100 Double Unders

100 Wall Balls

100 Pull Ups

100 Push Ups

200 M Lunge

Is that a Christmas Elf?

Don't whine to your trainer about the WOD.  Period.

Hannah and Kelsey "hangin" out!

Bob and Tubbs dominating the chipper.

Jared encouraging Wendell

Post-WOD Hand Turkey Craft Day!!! 

11-13-09

In honor of Friday the 13th, we will be doing:

"Friday the 13th":

FIVE rounds for time:

13  Ground to Overhead (Clean & Jerk, Snatch, Crazy monkey bar up) (135/85) (Bad boy: 155/115)

13 Burpees

13 Wall Balls

Dancers can jump SO HIGH!!! Beautiful Alexa!

Dave isn't quite as graceful, but gets brownie points for creativity!

I feel like Chad was trying to attack me here... Could his smile get any bigger?

11-12-09

Since we are all struggling to sit in our chairs, how about a rest/makeup day?  AWESOME work so far this week guys!

Randy Thorpe working through Badger.  Nice Job!

Excellent recovery position Brit!

You too Justin!

I discovered the best recovery position ever.  And NO, that is not a beer in my hand...
 

11-11-09

For Veteran's Day, we will be completing the Hero WOD, "Badger" in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007.

"Badger"

Three Rounds for time:

30 Squat Cleans (95/65)

30 Pull Ups

800 Meter Run

Sleep well tonight!  You guys are going to need all the rest you can get for this one...Love, KJ.

Another reason to do Badger:  Josh Seeberger didn't eat his vegetables like he was supposed to this morning!!!

The 6 AM class survived the 400 M Lunge!

Lunge Patrol on my longboard.  There were no Ballerina's on the lunge today!

11-10-09

You pick:

Run 1 Mile

OR

Row 2K

then, after full recovery, 400 Meter traveling lunge.  NO BALLERINA STEPS!!! 

Congrats to the Ostrom family on the new addition to the family!  Here is Bryce meeting his new baby brother Beau while Nicci watches on.  :)  Future CrossFitters! 

11-9-09

20 Minute AMRAP:

5 Handstand Push Up

10 Overhead Squat (95/65)

15 Burpees

I know Shamus is excited! 

11-6-09

Bad Dream #2:

5 Rounds for time:

40 Box Jumps

400 M Run

Jeff and Sue, the Caveman and some Red Head.  I hear the necklace helps you run faster...

11-5-09

Rest / Make Up Day 

11-4-09

Turkish Get Up

5 x 3

Then, 1000 M Row 

11-3-09

Awesome job Monday guys!  Have a little "recovery" day in store for you- not that it will be easy in any way. . .

5 Rounds Cindy for time.

Then: 4 x 800 M Run with full recovery (about 3 minutes) in between each round.

5 Rounds Cindy for time, try to get a better time than your first set.

11-2-09

"The Couplet" (from the 2009 CrossFit Games)

Three Rounds For Time:

30 Hang Snatch (75/45)

30 Wall Balls

Gendrow watches on as Jake hits AWESOME depth on his snatch. 

10-30-09

7 Rounds for time:

6 Push Press (115/75)

9 Ring Dips

12 Push Ups

 Be afraid...

10-29-09

Rest / Make Up Day! 

10-28-09

"Novak"

21-15-9:

Squat Clean (75/55)

Pull Up

Clapping Push Up

10-27-09

Evil Doc's Sweat Dream, Part II

Four Rounds for time:

Run 400 meters

20 G.I. Janes

CrossFit MEN!!!  Justin, Jake, Gendrow, Zac Attack, and Keeney

Yeah Sydney!  Way to take Habbe down!

Today's WOD actually tired David out.  I thought it was impossible!

An AWESOME 4 PM class!  Nice job guys!

L-Sit contest.  Syd played Ref! 

10-26-09

"The Chief"

5 Three Minute AMRAPS (with one minute rest in between) of:

3 Power Cleans (135/85)

6 Push Ups

9 Air Squats

Connell Powers.  One word.  AWESOME.

Pumpkin CrossFit!  Nice Dodge!

10-24-09

WOD from the Montana CrossFit Games:

3 Rounds for time:

10 Hang Power Snatch (95/65)

20 Burpees

30 Wall Balls

40 Double Unders

Nice Randy!

10-23-09

"Betty"

5 Rounds for Time:

12 Push Press (135/85)

20 Box Jump (24")

I caught the cheat meal on camera!  Nothin better than beer and chocolate cake!

Nice T-shirts!!!

10-22-09

Rest / Makeup Day

Let there be REST! 

10-21-09

"Dead Bear"

12 Minute Amrap: 

5 Dead Lift (225/155)

Bear Crawl (2 down and back in gym)

Some male bears...

Some female bears...

A lost bear- all alone!

The fastest bear in the West- I can't believe I caught him on camera!

10-20-09

Squat Clean Max Day!!! 

Just a little extra credit... 

10-19-09

In honor of the Spider Monkey's Birthday, we are going to have to endure a storm I found at CrossFit Eastside.  Happy Birthday Sue Habbe!

 "Sue"

Run 1 Mile

Then Three Rounds:

55 Lunges

55 Box Jumps

55 Push Ups

Finish with 1 Mile 

5 PM class awaiting their fate with the storm "Sue"

OK!  So here are some fun pictures from the One Year Anniversary Party!  If you have any cool shots, please e-mail them to me so we can share them with everyone!

The girls team winners of the Beer WOD!  It is because they have beards...

The best costume EVER.  Look at little Avari in shock on the left side of the picture...

Which one is Ostrom?  I know... I was confused too!

Hot 80's ladies!

The girls that dressed like the guys...Is it Ostrom, Pornstar, and Nick or Sue, KJ, and Bek? Hmmm...

Gangster.  Thats all you need to know.  

Batt, Riley, Ostrom, Ostrom, and the fist of FURY.

Doesn't he look great in spandex?  If anyone has a picture of him when he still had the wig on, PLEASE e-mail it to me!

10-17-09

Fun shared burden WOD!  Get in here!

The Koppangs!  Three rockstar athletes.

Saturday WOD turned into Craft Hour!   

10-16-09

"The Griz"

3 Rounds for Time:

3 Bear Complex (135/95)

800 Meter Run

Better watch yourself or Tubbs will choke you out... 

10-15-09

Rest / Make Up Day!! 

It's not easy lookin this good! 

10-14-09

Heavy Day!!!

5 x 3 Overhead Squat

Followed by a fun little met-con... See you tomorrow!

Hot CrossFit Women.  Autum and Sami.

A LOT going on in this picture!  Nancy, Sarah, Marisa, Jody, upside-down Janell, and Amy!

10-13-09

20 Minute AMRAP:

5 Hang Clean (75/55)

10 Inverted Burpees

15 Sit Ups

Hallie!  Focus! :)

George helped me count for Chris during his early WOD 

10-12-09

For Time: 50-35-20 of:

Wall Ball

Pull Up

Double Under

Nice shoes guys!  You know they are die-hard CrossFitters when they are wearing these...

I know.  I was confused too. 

10-10-09

5K Run - Homecoming Hustle downtown!  Dress warm, it is going to be CHILLY!!!

 
Make sure to get rested up after the race.  We have a big WOD coming up on Monday!

10-9-09

"Nasty Girls"

Three Rounds for time!

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (135/95) 

Don't forget this Saturday's WOD is the 2009 CrossFit Montana Homecoming Hustle 5K!!!

Jake is having way too much fun with his Muscle Ups!

No one gave me the memo on uniforms for Friday!!!

That'a boy Justin! PBR!

I don't think Matt approved of the PBR during his workout.

10-8-09

Rest / Make Up Day!!!

 
Check out Tubbs's new shoes!  The Five Finger fad is sweeping CFMT.

I think Shannon is praying for her air squats to be done!

Josh wins the award for "most prepared" for the cold snap.

Shamus and Kenz

10-7-09

HEAVY!!!

3 x 1 Shoulder Press

3 x 3 Push Press

3 x 3 Push Jerk 

AJ hitting his overhead lockout.  Nice work!!!

10-6-09

15-12-9-6-3:

Power Clean (135/95)

Burpee Box Jump

100 M Sandbag carry after each round (20/14)

The Four PM class getting through the WOD

10-5-09

5 Rounds for time:

10 Dead Lift (225/145)

20 Wall Balls

Some of the 6 AM men showing off their sexy MUSCLES

10-3-09

Tubbs has thought up something wicked for you! I am bummed I am out of town and can't be there to enjoy the mess!  Good Luck and have a great weekend!

Love, KJ 

10-2-09

THERE WILL BE NO 9 AM CLASS TODAY!!! SORRY GUYS! 

"Elizabeth"

21-15-9

Squat Clean (135/95)

Ring Dip

10-1-09

Rest / Make Up Day!!! 

09-30-09

Happy Birthday Amanda and Anecia!!! Let there be BURPEES!!!

6 x 100 m dash, 30 second rest

THEN:

"Helen For Time"

One round of:

400 m Run

21 American KB (1.5/1)

12 Pull Ups