Fri, July, 31

WOD:

3 min AMRAP Turkish Get Ups. Go back and forth between right/left side
Rest 1 min
3 min AMRAP SDHP (KB)
Rest 1 min
3 min AMRAP K2E
Rest 1 min
3 min AMRAP PP (35/45)

Did you hear David Ortiz from the Red Sox was busted for performance-enhancing drugs??? Check out this video featuring Dave Tate, coach and ex-professional Powerlifter, and his take on performance-enhancing drugs in sport today and their possible role in CrossFit.

Competitor WOD
2 RFT:

50 Box Jumps
25 Sit Ups
50 Push Ups
25 Tire Sledge

or

"DT"

5RFT:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Thurs. July, 30

WOD
Back Squat 5-5-5-5

4 RFT:
15 Push Press (95/65)
15 Wall Ball

Wed. July, 29

WOD

Go Inverted (upside down). Intro to Handstands and Wall Walks
Check out these Vids:
Handstand Variations
Handstand Drills 1
Handstand Drills 2

Then take your pick...
For Time:
50 Box Jump
50 AbMat

Or...
Skill Work, Do something you suck at!
what is your weakness and what are you doing to overcome it? is it a lift, skill, timed effort or bad habit? time to look at yourself in the mirror and be honest with yourself...which is quite possibly everyone's weakness.
-- CFJax.com


Competitor WOD

Rest

Tues. July, 28

DL 3-3-3-3

15 AMRAP:

10 Burpees
10 Pull Ups


Competitor WOD:

5 RFT:

5 Snatch (65/45)
10 Push Ups
15 Push Press (95/65)

Mon. July, 27

WOD

3 Rounds For Time:
500m Row
OH Lunge (25/10) 80m

Competitor WOD





21-15-9

Thrusters 95#
CTB Pull Ups

Are you keeping track of your nutrition like we advise you to? Do you have a notebook in which you keep track of your workouts, max rep lifts and meals eaten??? If not, you should. You can only go so far in any fitness program if your nutrition is lacking.

Check out this video and see why we recommend lean meats, veggies, nuts and seeds, some fruit, little starch and no sugar.

Sat. July, 25

WOD

5 RFT:

5 Bear Complexes
10 Burpees

Competitor WOD

Rest

Fri. July, 24

WOD

4 Rounds For Time:

Weighted Jumping Squat (45/35) x 25
1 Building Lap

Competitor WOD:
Split Jerk
1,1,1,1,1,1,1

WOD
OH Squat 3-3-3-3-3

15 Ring Rows
15 Alternating KB Swings (total, not each hand)
30 Ring Rows
30 Alternating KB Swings
60 Ring Rows
60 Alternating KB Swings

Competitor WOD

"Tillman" - Check out the vid

7 Rounds For Time:

315# DL x 7
100yrd Sprint
Pull Ups x 12
45 sec Rest

Wed. July, 22

WOD
Weighted Pull Ups 3-3-3-3-3
For those who are still using bands/jumping pull ups, we will begin working strength progressions to work you towards dead hangs. If you can already dead hang, we are going to work on kipping. If you can kip, well then we are going to work on more kipping pull ups! Things like negatives, use of lighter bands, weighted jumping pull ups, etc will be used today.

10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Competitor WOD
Rest Day

Tues. July, 21

WOD
Max 500m Row
rest 1 min
Max Ring Dips in 3 min
rest 1 min
Max Squats 65/35 in 3 min
rest 1 min
Max Box Jumps in 3 min
rest 1 min
Max 500m Row

Score is total calories rowed plus total reps.

Competitor WOD
40 Each of:
Ring Dips
Rower Pulls
Box Jump 24"
Push Ups
KB (70/35)
Air Squats
Sit Ups

Mon. July, 20

WOD

20 min AMRAP:
65/35 Thrusters x 10
Pull Ups x 10

Competitor WOD

"Twins" - Check out the video
For Time:
750m Row
HSPU x 20
750m Row
HSPU x 20
115# Thrusters x 20
L-Pull Ups x 20
115# Thrusters x 20
L-Pull Ups x 20

Sat. July, 18

WOD

20 min AMRAP:
10 Squat Cleans (95/65)
250m Row
5 Dead Hang Pull Ups (no kipping)

Competitor WOD

Snatch - find 1RM

10 min AMRAP:
500m Row
10 CTB Pull Ups

Fri. July 17

WOD

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

100 AbMat Sit Ups For Time

Competitor WOD

"Our Workouts are competitve events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth derived through competition, not debate"
Greg Glassman

30 Muscle Ups For Time


3 Rounds For Time:
155# Squat C&J x 5
CTB Pull Ups x 10

Thurs. July,16

WOD
75 Air Squats
25 SDHP (75/35)
50 Air Squats
50 SDHP
25 Air Squats
75 SDHP

Lisa getting low to the ground during some Sumo Deadlift High Pulls

New to CrossFit, Debbie is catching on quick!

Taylor and Mike working hard during the 6pm class

Competitor WOD

4RFT:
250m Row
10 Burpees
15 275# Deadlift

Wed. July, 14

WOD
Back Squat 5x5

Intro To GHD Sit Up/Back Extensions
Each member will perform 3 Rounds (not for time) of 5 GHD, 5 Back Extension

Pick any skill work you need to work on!

Competitor WOD

Rest Day

Run (length is your choice) optional

Wendy, one of our newest members, learning how difficult Wall Ball truly is!

Matt utilizing the low-bar squat technique

Some fun with Back Extensions and GHD Sit Ups

Coach Baker making sure the ladies are completing a full range of motion at the top of the GHD Sit Up

Tue. July, 13

WOD
10 Rounds For Time:
10 Ring Dips
10 Push Ups

Casey getting a nice warm welcoming to CrossFit MT via the rings

Nice game face, Robert

Competitor WOD

Pick 2 strength lifts (thruster, back squat, snatch, press, etc) and perform 5x5 on each movement

20 min AMRAP:
10 AbMat Sit Ups/GHD's (choose)
15 Air Squats
20 Push Ups

Getting ready for the Oktoberfest Games!

Even Baker, who is not competing, but coaching/programming the Competitor WODs, got in on the action

Mon. July, 13

WOD
"Kelly"

5RFT:
1 Building Lap
30 Box Jump
30 Wall Ball

Check out the results of the 2009 CrossFit Games

We will now be posting a competitor WOD for those who are planning on competing in the 2009 CrossFit MT & Marine Corp Oktoberfest Games. These WODs are designed to help the competitors prepare for the high level of intensity that the Oktoberfest Games will require. Details soon to come.

Competitor WOD
5 Rounds For Time
95# Hang Power Cleans x 10
95# Push Press x 10
95# SDHP x 10
95# Burpee/DL x 10

Rest

4 Rounds For Time:

70# KB Swing x 20
K2E x 20

Sun. July, 12

4 RFT:

Row or Run 400m
20 Push Ups
20 Pull Ups

Sat. July, 11

3 Rounds For Time:

10 Wall Ball
15 K2E
20 Lunges (total, not each leg)

Check out the excitement and events at the Affiliate Cup at the 2009 CrossFit Games

Holmes, one of our USMC CrossFit MT members, puts up a hell of a performance after losing a bet to Stu. Check it out.

Holmes Does 100 Burpess w/ 20# Vest from Stuart Brauer on Vimeo.

Fri. July, 10

Intro to Windmills
2 min AMRAP (each arm) KB Windmills

rest...

21-15-9-

KB Swings
Pull Ups

Todd and Mike got up early to strengthen their core with some windmills

Big Bob Carr demonstrating proper "chin-over-bar" form on his pull ups

Newcomer Casey, Dr. P and USMC recruit Fox keeping their eye on their kettlebell!