Thursday, June 1st

A) Power Clean
10Min EMOM
-3 Touch N’ GO Power Cleans @
80-90%

B)3 Rounds Not For Time
* Quality over Speed
– 7-10 Strict Pull-ups
– Ring Dips *Same amount of reps as your pull-ups
– 15 Superman Lifts
– 30 sec Hollow Hold

-or-

3 Rounds Not For Time
-5-7 Bar Muscle Ups
– 15 Superman Lifts
– 30 sec Hollow Hold


Wednesday, May 31st

A) Back Squat
3@ 80%
3@85%
3×2@ 90%

B) 4 Rounds
-200m Run/ 250 Row
– 8 Russian KB Swings (70/53)
– 8 T2B/ K2C
– 25 DUs/ 60 SUs


Wednesday, May 31st

A) Back Squat
3@ 80%
3@85%
3×2@ 90%

B) 4 Rounds
-200m Run/ 250 Row
– 8 Russian KB Swings (70/53)
– 8 T2B/ K2C
– 25 DUs/ 60 SUs


Tuesday, May 30th

A1) Push Press 4×5 @ 60% 5RM
A2) Russian Twists 4x 30, use weight if possible
*record weight

B) 15 Min EMOM
1- 12 Wall Balls
2- Cals on rower 14/10
3- Shoulder to OH @ 135 or HSPUs


Saturday, May 27th

A1) Farmers Carry 3x yield & back
A2) 1 min of aerobic work
– 200m Jog
– 250 Row
– 1min Single Unders

“Hot Shots 19”

Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

*35Min Time Cap
Scale weight as needed


Friday, May 26th

A) Front Squat
4×3@80%

B)4 Rounds For Time:

– 8 Hang Power Snatch (95/65)
– Bar Facing Burpees
– 8 Hang Power Cleans
– 200m Run


Thursday, May 25th

A1) SA KB/DB Push Press 4×8 Each
A2) Ring Row 4×8-12
A3) Pistol Squats 4x 5-8 Each

B1) Revers Barbell Lunges 3×5 Each
B2) High Box Jumps 3×10

C) 2 Rounds:
-70 DUs/ 100SUs
-30 Jump Lunges (15p/ side)


Wednesday, May 24th

A) 8Min EMOM
2 Hang Squat Cleans + 1 Jerk (Split or Push)

B) 5min AMRAP
– 6 Dead Lifts (135/95)
-6 Power Cleans
-6 Shoulder to OH

REST 3 Min

5 Min AMRAP
-200m Run
-10 Push-ups
-10 Air Squats


Tuesday, May 23rd

A) Push Press
5×6@65%

B) 17Min AMRAP
-500m Row/400m Run
-12 KB Swings (70/53)
-10 Wallballs
-10 Sit-ups/ GHDs


Meet a Member – Val Piet

With out website changeover we got behind on our meet a members but are back in action now so be on the look out to learn more about your fellow worker outers!!

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

Hello! My husband of 10 months, Blake, and our mini poodle, Georgie, live with me in a building that used to be a dental tool factory. If money were no object and I didn’t have to work, I’d spend my time traveling the world (among other places, I went by myself to Ghana), going on adventures outside, reading a ton, and fighting for the causes important to me. In the words of Jessica Day from the TV show New Girl, “I hope you like feminist rants because that’s kind of my thing.’

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

I work for the MT Department of Labor & Industry doing workforce development in the healthcare industry (don’t worry, I barely know what that means either). My job is pretty amazing. I get to travel all over the state and hang out with Governor Bullock. It’s a ton of pressure though because the things we’re doing are pretty innovative. Before that, I spend a long time trying to get a PhD in Clinical Anatomy. Most importantly, that means I got to teach in cadaver labs for five years and did cannabinoid research on rhesus macaques. I also worked for a while in rehab for people with brain injuries which was a combination of fascinating, tragic, and hilarious.

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

I grew up in a not very interesting city in Idaho about three hours south of Butte. Seeking the exact opposite, I moved to New Orleans for college at Tulane University. I evacuated Hurricane Katrina on my 18th birthday. I adore New Orleans and stayed there for ten years of grad school, more grad school, parades, festivals, friends, great food and meeting my hubby in the aforementioned monkey lab. At some point we were ready for a change of scenery and Blake was accepted into the UM School of Pharmacy. Missoula is really great- I share my heart between both places.

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

I resisted CrossFit for a long time! People told me I would really like it because of my gymnastics background, but was always active with all sorts of other activities. Once we moved here, I needed to find a replacement for those activities to fill both the social and physicals roles in my life. I started at Crossfit Hellgate (RIP!!) in March 2015 and am so happy I did!

What Crossfit class do you normally attend?

6:15 PM! I do not enjoy mornings.

Do you have any fitness goals or targets you would like to hit in 2017?

Muscle ups! They’re one of those things you need to work on to get, though, and I don’t work on them. So… maybe I’ll try for a snatch PR as well.

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

I really love getting outside and enjoying all that Montana has to offer.

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

Deadlifts were my arch nemesis for a very, very long time! I am slowly getting better at them, but would like to have a much higher volume at the typical RX weight (155lbs). I’m nursing a back injury at the moment- being patient and scaling is definitely a challenge.

 

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?

Usually trying to keep up with Claire! 🙂 But really, I try and set goals (e.g. time, rounds, pacing) for myself based on my strength at the movements, how I’m feeling that day, and how others are doing. I try to hit the sweet spot with my expectations between pushing myself and not getting frustrated.

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?

Lots of rounds for a really long time of:
Handstand pushups
Toes to bar
Walking lunges or pistols
Kettlebell swings