Monday, February 1st

A) Clean and Jerk 3,3,2,2

B) 20 minutes Aerobic Pace
Row 90 seconds
10 Toes to Bar
10 KB Swings (70/53)
20 Walking Lunges
5 Ring Dips


Saturday, January 30th

Buddy Week

A1) RDL 3 x 8
A2) SA KB Push Press 3 x 8 each
A3) Plank/Weighted Plank 3 x 45-60 seconds

B) Partner ‘Cindy’
1 working 1 resting
complete a full round then switch
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats


Referral Rewards February!

It’s Referral Rewards February here at 5 Valleys CrossFit.  As a small business, advertising can be difficult and expensive. We want to grow our community with positive hard working people like yourselves and know the best way to do that is to have you all recommend us to friends, family and coworkers. So for all of February we are running a Referral Rewards Program for a bit of fun extra incentive to rally your peeps to join us!

How it works:

  • Refer a person to come in for a consultation. We will discuss their training history and goals, take them through a sample workout and go over the membership options.
  • If they sign up for a membership you will get $30 off your next month’s membership payment and also be entered into the drawing.
  • This will happen for each person you refer that signs up and so if you refer 3 people in February that join you would get $90 credit and 3 entries for the drawing.

Pretty simple! Just make sure if you refer someone they let us know you sent them:) At the end of the month we will have a drawing for the following awesome prizes.

  • Fitbit Charge HR – Heart rate and activity monitor (color of your choice)Screen Shot 2016-01-29 at 8.43.45 AMScreen Shot 2016-01-29 at 8.46.40 AM              60 minute Massage
  •                             $50 Rogue Gift card      Screen Shot 2016-01-29 at 8.49.30 AM
  • Screen Shot 2016-01-29 at 8.51.58 AM  2 x $30 Gift Card to Burns Street Bistro

Your referrals can book in for a consultation by filling out the form on our website linked here. Or by calling or emailing us directly. Thanks so much for all your help and looking forward to seeing who wins the prizes!


Friday, January 29th

Buddy Week

A1) Barbell Step-ups 4 x 6 each
A2) Ring Rows 4 x 10

B) 4 rounds
40 seconds on 20 seconds off
1) Row for Calories
2) Burpee with a Jump and Touch
3) Barbell Reverse Lunges (buddies unweighted lunges)
4) Sit-ups


Thursday, January 28th

Buddy Week

A) Cleans 4 x 1.1.1 @ 80-90% of 1RM rest 10 seconds between reps
Buddies – Hang Power Clean Practice

B) 4 rounds for time
8 Deadlifts @ 60% of 1RM
12 Wall Balls
25 Double Unders/50 SUs

Buddies – Same but Light DLs

C) Side Planks 2 x 30-45 seconds each side


Meet a Member – Brent Dodge

Hi Brent, tell us a little bit about yourself, your family, job etc.

Originally from sunny southern California, I’ve lived in Montana since 1992 and in Missoula since 2000. I married my high school sweatheart, Liz, in 1980, a mere 35 plus years ago. We have four children ages 19, 17, 7, and 6. Our three daughters are from China, and my 6-year-old son is from Haiti. You could say we’re an All American Family!

I started Alpine Physical Therapy 12 years ago and watched it grow from a solo practice to now three clinics with 18 PTs. I continue to own and operate the company, and I still see patients two days a week.

How did you first get involved in CrossFit and how long have you been CrossFitting?

Back in 2005, I happened to click on a link at the bottom of a doctor’s email, which took me to the CrossFit headquarters website. The next morning I started doing CrossFit by myself in my living room 5 days a week. My wife wasn’t too happy because my antics often woke her up.

Shortly after I started CrossFit, I introduced a personal trainer friend of mine to it, and nearly immediately, he started CrossFit Missoula. I joined their group here and there, but for the most part I continued to go solo in my living room.

In ’08 I discovered there was a group of 15 CrossFitters that were hitting it at 5 AM at the Peak 5 days a week. By then I was getting tired of working out alone, so I joined their group and absolutely dug working out in a group. Ultimately, this group went on to become CrossFit Montana, then CrossFit Emergence, and now 5VCF!

This is a two-partner:
1. What types of injuries are you seeing common to CrossFit athletes that they should be aware of when working out? Particular areas of the body affected, particular movements exacerbating stressed areas, etc.?

In 9 nears, I’ve suffered one injury doing CrossFit. Back in ’08, I was completing Grace. As the bar dropped to the ground, I was reaching down to grab it for another ground to overhead. The bar bounced up as I reached down for it, and it yanked my right thumb, spraining one of the thumb ligaments. My fault!

Quite frankly, I know of very few injuries among our members. And contrary to what so many on the “outside” say about “all those injuries,” our CrossFitters are not laden with injuries. I attribute this to the incredible attention to detail and form on the part of our coaches.

That said, here are two precautions I offer. The first is the need to remain diligent about your form, even when it’s late in the WOD and you’re fading fast.

The second is to take pain seriously. You’re body may be trying to tell you something. Don’t ignore it. Working through pain and injury can lead to even bigger problems. As a starting point, talk to your CrossFit coach for some ideas on what to do next. They know when something needs more attention than they can give, so for sure they can point you in the right direction.

2. Same question, but this time for knowledge workers, desk jockies, etc. What are the biggest issues you’re seeing from those types of folks?

Hemorrhoids. Kidding. But not really. For people who have to sit for long hours are at a huge disadvantage. Sitting, they now say, is the new smoking. It’s not only a pain in the butt, but it’s deadly to the human body.

Discover ways to alter posture at work so you’re not stuck in one situation, like sitting. Consider a standing or treadmill desk. Or simply kick your chair away and kneel on one or both knees (funny, I’m doing exactly that as I type this). Doing so puts your back in a posture as if you’re standing. You might need knee pads, and you coworkers will confirm what they’ve always known about you. You’ll see it in their faces!

As a general rule, be sure to take breaks, hydrate, move, breathe, and mix up your work postures.

What I love about 5 Valleys CrossFit is that it has a good gender mix, as well as a great age mix. What advice would you give for successful aging to various age groups? For example what we should be watching out for, what we should ease up on, etc. at ages 20-30, 30-40, 40-50, …?

I’m not sure what our 20 to 40 year olds need other than adequate sleep, good nutrition, and a balance of strength, agility, flexibility, and conditioning.

Any one over 40 . . . and especially over 50 needs to shift the mindset to maximize mobility, functional strength, balance, and butt-kicking conditioning. The science is clear that strength wanes after 50. When strength wanes, a loss in balance isn’t far behind. You lose balance, you lose longevity. By that, I mean you die well before your time.

As a guy who is over 50 and who happens to be a physical therapist, I can tell you that our current programming creates an ideal fitness approach for aging adults (not that I’m one!). By this I’m referring to the programming at 5VCF in which we see a healthy balance of mobility, true functional strength, and incorporation of an interval model of conditioning that wages war against the dreaded reality of strength loss that occurs in less active aging adults.

This phenomenal approach sets the stage for people (visualize older folks) to keep whooping up on the young bucks and to ensure that we can crank out all the recreation that Montana has to offer . . . well into our platinum years!

What fitness goals do you have for 2016?

My aim for 2016 is to realize the greatest fitness of my adult life. How? Consistent presence at 5VCF, clean eating, and logging a million meters on my new SkiErg from Concept2. Doing so will ensure I can keep up with my 6 and 7 year old kids for the long haul.

Do you have any other non-fitness personal goals that you’re excited about for 2016?

Attain blue belt in American Kenpo Karate. Celebrate 36 years of marriage in June.
Archer a 6 x 6 elk. Fly fish the Bulkley River in British Columbia for monster steelhead.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

Aside from a ridiculous Turkish get up WOD a few years ago that almost killed me, I’ve learned over the past 9 years of CrossFit that even when it gets hard and I begin to wheeze and whine, there’s a high likelihood that I will in fact live through the WOD. So I push through till it’s over. And after I catch my breath I congratulate myself on the powerful effects that WOD will have on my physical and mental fitness.

Where might someone run into Brent while walking around Missoula? Where would you be and what would you be doing?

They’d probably find me in line at Rosauers or the Good Food Store purchasing a bottle of Cannonball wine, which is our favorite Cabernet Sauvignon. My wife and I haven’t confirmed our experiences with it, but we think it contains some kind of aphrodisiac. Not kidding!


Wednesday, January 27th

Buddy Week

A1) Strict Pull-ups/Weighted PUs 4 x 5
A2) Ring Dips 4 x 6-10 (buddies push-ups 4 x 10)

B) 20 minutes In Pairs
1 working, 1 resting each person does each exercise each round
7 Shoulder to Overhead (115/80)
8 Box Jumps
9 Toe to Bar (buddies do sit-ups or Knees to Chest)


Tuesday, January 26th

Buddy Week

A) Back Squat 4 x 3 @ 90% of 3RM
Buddies 5 x 8 reps

B1) Handstand Holds/Push-ups 3 x 20-30 seconds
B2) Farmers Carry 3 x 1

C) 25-20-15
KB Swings (53/35)
Burpees

Buddies
3 rounds
10 Russian KB Swings
10 Burpees or No Push-up Burpees

12 minute timecap


Monday, January 25th

Buddy Week

A) Push Press 5 x 3 @ up to 100% of 3RM
Buddies – 5 x 6 reps”
B) 14 Minute AMRAP
30 Double Unders/ 60 SUs
10 Chest to Bar/Pull-ups
10 Front Squats (95/65)
rest 1 minute after each round

Buddies 14 minute AMRAP
40 Single Unders
10 Ring Rows
15 Air Squats
rest 1 minute after each round

C) 2 x 30-45 second Hollow Hold/Rocks


Saturday, January 23rd

B) Pairs “Tommy Mac”
One working, One resting
2 rounds of
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OH Squats

Can also tackle solo
30 minute timecap