CrossFit Montana

11/14/2008

AMRAP in 15 minutes:

10 ring chins

10 front squats   115/85

10 ring dips 

Since the WOD kicked all our asses, I'm giving the day to Terran for coolest hair.  It was even more awe inspiring in person.

Monty got his first taste of ring dips.  With his determination, I'm sure their next meeting will go more in his favor.

11/13/2008

Hop, Skip and Squat 

for time:

15-12-9-6-3

Box Jumps  24" box

DU

OHS   95/65

There's just something magic about the number 45!

Our new friend Will making short work of the big box jumps.

The makings of our first Atlas stone!  and Kelly Jo's toes.

Allistair, one of our CrossFit Docs, completes his overhead squats while Cowboy watches over in the background

Mark, yet another CrossFit Doc, completes his last overhead squats for the day.  No pain in his face at all...

Ok Sue, seriously, did the boogie man just jump out of the closet or are you not liking the placement of Jer's foot behind you?  Geez, I can't stop laughing!

 11/12/2008

Heavy Day.  Enjoy it.  It won't happen again for a while...

Dead Lifts 10-10-10-10-10

High Pull 10-10-10-10-10

Dead Lift into High Pull 10-10-10-10-10

      It seems like we may be working you into something great...hmmm....

Jamie and Kelly planning tomorrows tortures...

11/11/2008

"Tabata Something Else"

Eight Rounds of 20 seconds of work, 10 seconds of rest for each movement- keep highest rep count from each for total score.  Movements include:

    -Pull ups

    -Push ups

    -Sit ups

    -Air Squats

 Seems simple enough right? HA!  Have fun... And sleep tight.

She told me not to do it...so I did... We will see what she does now...hehehe

Scotty from Painless Steal is always game to push up the intensity!!!

11/10/2008

Fractured Fran:

for time:

5 rounds

9 thrusters     95/65

9 chin ups 

New CrossFitter Trish was welcomed with a Fractured Fran.  Poor, poor, girl.  But kicked ass anyway.

What happens when trainers are left with cool toys too long...

Jack, third round of Fractured Fran . . . didn't hurt a bit!

11/08 - 11/09/08

Sleep in, rest up, and eat well.  The coming week could be challenging. 

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11/07/2008

"Fight Gone Bad"-----Hope you are ready to brawl...

3 Rounds, one minute at each station, AMRAP for total score.  You better eat clean and get a lot of sleep fighters!  Movements include:

 -Wall Ball

 -Sumo High Pull Dead Lift

 -Push Press

 -Inverted Row (to replace rower)

 -Box Jump

FGB was hard on all of us.  Sue prepared with 4 martinis and a plate of wontons the previous evening.

Nate was one of the few brave soles forced to take on FGB solo.  During the workout there may have been some ill will towards the rest of the 7am class.

Mark is progressing nicely as we bombard him with new movements.

Tim stopped in and gave an impressive effort with two torn up hands.

Inverted rows were a struggling point for most of us, but Hanna made them look easy.

Sang managed to put up big numbers in his first two CrossFit workouts.  I'm expecting to see him on the podium in the coming months.

11/06/2008

-Trainer Class is at the mercy of Mr. Powers.

-New CrossFitters:

30-20-10 Russian Kettlebell Swing (Men 1 Pood, Women 1.5 Pood)

60-40-20 Single Jump Rope

30-20-10 Push Press (Men 45#, Women 35#)

The 5am "elite" group practiced on the ropes...

New guest Sheri, mastering the art of the push press.

New badass Terran finishing the WOD with style.

11/05/2008

5-5-5-5-5

Deadlift

or

Front Squat

10-10-10-10-10

Push Press

Had an excellent day- learned some new movements, and put the cage up in the gym- be sure to come down and check it out.  We also had our first MMA class tonight, with a great turn out!

Mr. Dodge's angry mustache face during Front Squats.  Nice work!

Our new "cowboy", pushing the big weight.

Our Painless Steel CrossFitter putting up his first deads. He has on some kick-ass shoes too...

11/04/2008

For time:

21-15-9

Wallball      20/14

Burpees 

Another big day at the new space.  We saw lots of new faces, some great rookie times and our first warm-up pukie patch. 

Had some good looking women show us how it's done.

Witnessed many a burpee meltdown.

Tons of new faces showing up at they gym.  The energy level has been increadible, come in and join the fun.

11/03/2008

Cindy

20 minutes AMRAP:

5 chin ups

10 push ups

15 squats 

A few of the boys from the Academy rocked out their first Crossfit workout today.  They even showed enough respect to let their leader, Mr. Powers, win.
The old school pack opened the gym w/ a fran.  The times were respectable considering our unhealthy lifestyles for the past few weeks while we got this thing built.
Lee and Scotty represented Painless Steel w/ pride.  Shaf was nowhere to be seen.

Nuf said!

11/01 - 11/02/2008  Rest Days 

10/31/08

Let's end our Peak experience w/ an old school bag race.  We'll draw partners and get it on.  Bring your favorite sandbag.  Happy Halloween fools. 

If you're having that much fun, you're just not working hard enough!

The view from baldman's bend.

It sucks when your doing all the work and your partner is just lounging behind you.

10/30/08

Last two days at The Peak, lets take advantage of the pool.

3 rounds for time:

30   Pushups

25m swim

30 squats

25m swim

30 situps 

Some pool workouts are best done in the H-tub

10/29/08

5-5-5-3-3

Dead Lift

Make them huge & pretty! 

10/28/08

For time:

5 rounds

40 box jumps     18" box

400m run

My favorilt rugby chick showed up to throw down today.  She hasn't been in for a while, so there was some huffin and puffin, but she got it done.

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10/27/08

For time:

21-15=9

Thruster          95/65

Hang clean      95/65

OH med ball sit up

Sue never lets me down with the faces.

Lynn came in for her first workout with us this morning.  I was proud of her efforts and ability to learn new movements.  We'll show you what she actually looks like if she shows up again tomorrow.

H. Mike earned a silver today.  The same color as his hair.

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10/25 - 10/26/08

Have a good weekend!

 
The equipment has started to arive.  Construction is nearing completion.

Ten days.

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10/24/08

2000m row for time.  Great opportunity for a PR

followed by:

5 minute sprint Cindy

AMRAP:

5 chins

10 pushups

15 squats          Ditto on the PR

It's all in the hips!

Killer row faces

Close combat dueling Cindy.  Looks like a tight race, unless you factor in ass size. 

10/23/08

Bear Complex

5x7

Once the round starts, no re-grip on the floor, just touch and go.  Start with a manageable weight and add each round.  This should be a true test of your form and strength.

10/22/08

Karen                                          

150 Wallballs for time:  20/14

"is that all?"

150 wallballs for time turned out to be the easy part.  Walking around the rest of the day was the true test.  We learn something new from every workout.

Riley back from his trip to see the wizard.  He wasn't granted courage, heart, or a brain, but he was given final clearance to rejoin the ranks.

Doc thought if he nuzzled the ball maybe it would cooperate.  Didn't seem to help, but it was funny.

10/21/08

Partner Work

2 partner shared burden:

3 Rounds

40 OHS 95/75

50 Clapping PU

60 Box Jumps

70 DU

400M run

We forgot the evil womans birthday burpees yesterday, make-up 46 of them after the workout today!

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10/20/08 

15 min AMRAP

10 clapping pushups

10 Squat Cleans 135/95

10 Pull Ups

Mr. Dodge used his efficient squat- clean form to help him get through what was a grueling WOD.  His elbows got a little low as he fatigued, but overall his form was near perfect.

EDJ still maintaining the crazy eyes in the late rounds.

Killer cameo by BamBam today.  Not the best day to come off the bench, but welcome back brother. 

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10/19/08

Big group construction day at the new space.  Anyone who wants to help clean, paint and move please stop on by.  Any and all help will be appreciated.

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10/18/08 - 10/19/08 

No WOD.  Rest up for the week ahead. 

 Let there be rest! 

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 10/17/08

Let's slow down and get heavy:

3x5 Back Squat

3x10 Front Squat

3x15 OHS

As heavy as possible with no-excuses form.  Take it slow and make every rep count.

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10/16/08

Hooverball Tournament

misery paid for every lost point.

After over an hour of hooverball, EDJ felt he needed to make up for the missed Pukie Brewster.  With an 11:23 effort, he missed Sues day old record by only 3 seconds.  The man is a machine.  
Kelly Joe tortured the troops with extra ab work, just cause she's mean.
Hooverball makes for a poor rest day, but it is a lot of fun.  
You drop the ball you pay the price.  Nice spyderman pushups boys. 

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10/15/08

Pukie Brewster

150 burpees for time 

Sue smoked Pukie Brewster in 11:20.  15 straight sets of 10 burpees earned her the gold a full minute ahead of second place.  Sadly, this is actually just a picture of her dancing.  She rocks the hokey pokey!  
Somewhere between 20 and 120 on Pukie B.  Nothing matters but 150, it's all a blur until the magic number.

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10/14/08

For time:

30-20-10

med ball squat tuck jumps 20/14

unilateral db thrusters 40/20

400m run 

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10/13/08

Partner 300

2 partner, shared burden

50 Pull-ups

100 dead lifts 135/95#

100 box jumps  24" box

100 db squat cleans  35#

100 clapping push-ups

100 floor wipers  135#

50 pull-ups

Christian crossed the finish solo during the Partner 300, as his partner JW was having a chat w/ Pukie.  Chris walked off with the gold, JW left to brush his teeth. 

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10/11/08 

Thanks to the Max Muscle crew for letting us invade your party.  Jeff, Katie, JD, Douglas, Mike, and Jake you are good people and we appreciate you letting us hang out and introduce ourselves to your great customers.  We look forward to having you all over to the gym as soon as possible.

Crossfitters need quality nutritional products and suppliments.  Max Muscle is the place to get them. 

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10/10/08

10 rounds

for time

10 bench press 175/125

10 Russian KB 2p/1.5p

10 Pull ups

4 burpees

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10/9/08

Kelly's Bad Dream

for time:

4 Mile Bike

400 DU

400M run

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10/8/08                                                                    

Partner work

2 person, shared burden

2 rounds for time:

50 Burpee hurdles

50 Thrusters 65/45

50 K2E

50 Push Clapping PU

50 Russan KB 1.5P/1P

50 Wall Ball 20/14

50 Box Jumps 24"

50 Sandbag Shoulders

50 Partner Leg Throws 

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10/7/08

Hammer

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

For time:

Push press 65/45

Box Jumps 24"

Russian KB 1.5p/1p  

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10/6/08

Riley's Revenge

Run, then immediately Row

for time

200

400

600

800 

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10/3/08

50-40-30-20-10

push press 45#

DU 

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10/2/08

5x10 Bench Press

Ab Lab

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10/1/08

Team Concept

2person, shared burden

for time:

1000M Row

100 DU

100 Wall Ball

60 GI Jane

100 Thrusters, 45#

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9/30/08

Badger

3 Rounds For Time

30 Squat Clean 95#, 75#

30 Pull Ups

800m run

 Extra ugly white board day.  Badger is a humbling experience.

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TwoToms has the best Kbell face  

 Mike making his math face. 

If your form gets poor, Kelly sneaks up and pushes you over.  Very effective.