Wednesday, November 30th

A) Back Squat 5,5,5,5

1) 5 Thrusters (build in weight through EMOM)
2) Strict Pull-ups @ 40% of ME, if less than 5 use band to accumulate 5 reps

* Record weight of all seven sets of thrusters, and # of reps for all pull-ups

C) 3 rounds
30sec on 30 sec off
Hollow Hold
L Plank
R Plank


Tuesday, November 29th

A1) Ring Row 4×12
A2) Weighted Push-ups 4×12

B) 19 min AMRAP
2min bike, row, run(400m)
8 Burpee Box Jump Overs
8 S2OH 115/80
8 Sit-ups
8 Front Squats 115/80


Meet a Member – Leanne

leanne
Hi Leanne, tell us a little bit about yourself and your family.

I was born and raised in western Washington, then joined the Marine Corps after college. I met my husband while we were both stationed at Camp Pendleton, CA and after a few years, we got married, traveled the globe courtesy of the USMC and had three daughters along the way. We’ve lived in Missoula for about 12 years and share our home with 3 pugs and a border collie.

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I am really fortunate to be able to work from home at a job that I love. I work with a small group of folks designing and hosting training courses and disaster exercises for organizations and communities around the country. It is very rewarding to help empower individuals and see communities become more resilient through disaster preparedness activities.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

Our family discovered Montana in the summer of 2002 when we rode our tandem bicycles from VA to WA. Standing on top of Logan Pass we decided that MT was where we wanted to retire, so in 2005, that’s what we did.

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

I was visiting my daughter in Bremerton, WA this past February and she introduced me to Timberline CrossFit, where she and her husband work out. I had a great time and when I got home, I found 5VCF and signed up!

What Crossfit class do you normally attend?

I really like to start my day with a workout, but sometimes I drop into an afternoon class if my day gets away from me.

Do you have any fitness goals or targets you would like to hit in 2016?

Over the past few years I’d noticed my life becoming more sedentary and fitness becoming less of a priority. So, I made a commitment to change that. Since joining 5VCF I’ve gotten stronger, leaner and happier. I want to continue improving!

What is your favorite way to spend your time outside the gym and work?

Spending time with my faith, family and friends in this beautiful place.

What’s your biggest CrossFit weakness that you’re working on right now?

Learning the movements, getting stronger and increasing flexibility.

Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?

I have always loved downhill skiing but recently re-discovered snowshoeing and x-country skiing and hope to do a lot of both this winter.

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?

I am really motivated by our great coaches and the people around me! It’s easy to get caught up in the momentum of the WOD, and everyone’s so encouraging, that’s what keeps me going!

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

Lifting stuff overhead.


Monday, November 28th

A) Dead Lift 5×5

B) 4x3min AMRAP 2min Rest Between

20 DUs/ 40SUs

7 T2B/ K2C

7 Power Cleans @135/95

*Start each round where previously left off, count total number rounds and reps


Saturday, November 26th

A) 12min to accumulate as many reps as possible:
Turkish Get-ups
* Switch Arm every 3 reps, record weight and note number of reps

B) In Pairs:
For Time, Split Reps evenly

-1000m Row
50 Pull-ups
100 Air Squats
50 Push-ups
100 Air Squats
50 Burpees


Friday, November 25th

No Morning Classes

A) OH Squats 5,3,3,2,2
B) Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
– 30DU
-15 Power Snatches (75/55)

*60SU for scaled


Thursday, November 24th

Thanksgiving Group Workout

In Teams of 5:
26min AMRAP
1) Row 250, Run 200, Bike 15 Cals
2) KB Snatch (switch arms evry 2 reps)
3) Wall balls
4) T2B/ K2C
5) REST

*Rotate when team mate 1 finishes rown run or bike
*On every 2min mark (2,4,6 etc.) burpees starting at 2 and adding 2 every 2 minutes until you max out at 8, and then back to 2, and back up.


Wednesday, November 23rd

A) Hang Clean 2,2,2,2

B) 12Min EMOM
1) 3 Squat Clean + 1 Jerk
2) 20 sec of Burpees

* Record weight used, and number of total burpees completed

C) 3 rounds:
15-20 Hollow Rocks
20-30 sec Superman Hold


Tuesday, November 22nd

A) Back Squat 5,5,3,3,3
building to 90-95% of 3RM

B) 4 Rounds For Time:
250m Row/ 200m Run
12 T2B/ K2C
12 Box Jumps (24/20)
12 HSPU/ PU
*15min time cap


Monday, November 21st

A1) Push Press 5,5,5,5 Build to 85-90% 5RM
A2) Strict Pull-up 6,6,6,6
(banded, weighted or C2B)

B) 15min AMRAP
-10 Wall Balls
-30 DU/ 60 SU
10 Dead Lifts
-30 DU/ 60 SU
-5 Shoulder to Overhead
-30 DU/ 60 SU

*Use same weight for Deadlifts and S2OH, S2OH should be tough, but unbroken.