A) Pull-up Test – ME Strict
B) Back Squat 5,3,3,3,3 up to 100% of 3RM
C) 4 rounds
20 Walking Lunges
A) Pull-up Test – ME Strict
B) Back Squat 5,3,3,3,3 up to 100% of 3RM
C) 4 rounds
20 Walking Lunges
A) Push Press 5,4,3,3 build to 100%+ of 5RM
then 1 set of 10 at 75-80% or 5RM
B1) SL RDL 3 x 8
B2) Ring Row 3 x 10
C) 9 Minute AMRAP
5 Power Clean (135/95)
7 Toe To Bar
Hope you all have been having a fantastic long weekend!!
26 Minute Workout
In Groups of 3
1) Runs 600m
5 Front Squat (135/95)
30 Double Under/60 Single Under
10 Box Jump Overs
10 KB Swings
change stations when runner gets back
Continue AMRAPs where teammate left off
For total Reps (Divide SUs by two)
We get lots of questions about what shoes, apparel, training gear etc. are best for improving training and increasing performance. Here are a few companies we recommend and use ourselves and there are some links below to their sites.
Shoes: Most people start exercising using whatever running shoes they have. Running shoes are fine for running but don’t do much for you when you are lifting weights, doing box jumps and burpees or climbing a rope. The Reebok Nanos are designed specifically for CrossFit. With a flatter less cushioned sole they are good for lifting weights but are also light and durable performing well on shorter runs, lunging, jumping and lots of other fun stuff. If you go to the Reebok CrossFit store you can even customize your own pair. Nike also has come out with a CrossFit specific shoe called the MetCon. I haven’t used them personally but several people at the gym have them and like them. Those can be found on the Rogue website.
Apparel and training gear: If you need shorts, tees, hoodies or whatever you can find a lot of good stuff on Rogue Fitness. Rogue makes and carries gear primarily for CrossFitters and also has weightlifting shoes, wrist wraps, speed ropes and knee sleeves. You can also find recovery and mobility tools that are useful for at home like rollers, bands and trigger point balls.
Just like any sport or activity you can benefit from using the appropriate equipment so check it out and maybe treat yourself:)
A) 2 rounds
7 RA KB Clean
7 RA KB Push Press
9 Goblet Squat
7 LA KB Clean
7 LA KB Push Press
9 Goblet Squat
B) In Teams of Two
70 Power Cleans
1 Partner does a Farmers Carry to yield sign while the other does 7 Power Cleans and 12 burpees until they get back then switch places until completion of all reps.
When I got my CrossFit certification nearly 5 years ago (Woah, time flies!) I was learning the mechanics of teaching the squat varieties, starting with the air squat. Now, the cert is very hands on so everyone in my group was performing the exercises while the instructor was talking about cues etc. Next thing I know I am being pulled in front of the group and being told I have an immature squat! What does this mean I hear you ask? Basically, it is when you can get your hips below parallel but not without compromising something else, for example rounding your back and breaking at the hips or you are unable to keep your weight in your heels.
This is a common problem (I could be just saying that so I don’t feel so alone!) and one that is not easily fixed but can be worked on. While I believe everyone in the gym would call themselves active many of you are actually quite sedentary during the day; sitting while you drive to work, sitting all day at work, sitting eating meals, sitting watching t.v at night before going to bed. All this sitting leads to tight hip flexors and poor ankle flexibility. I see a LOT of people doing great work on loosening up their hip flexors before and after classes but what about those ankles? In my experience it is actually the lack of ankle flexibility the leads to immature squats and not necessarily constricted hip flexors.
So here is a couple of things you can start doing to increase your ankle mobility. Before you start, do 10 air squats and pay attention to how it feels, where in the movement you break at the hips or feel yourself move onto your toes.
First, ankle distraction. Loop a band (ideally a green one) around the bottom of the pull-up rig, place it around your ankle and step forward so the band is trying to pull you back towards the rig. From there bend your knee and stick your butt out a little all while keeping your heel on the ground and feel your ankle joint being pulled backwards while you try and move it forwards (this is distraction, in the medical sense). Hang out here for 90 seconds to 2 minutes doing some little pulses in different directions – towards the big toe, towards the pinky toe etc.
Next, turn around so you are facing the rig and do the same thing. This is going to increase the ankles ability to move forward to the toe because the band is pulling it the same way that you are moving. Same time frame, same little pulses.
Lastly, grab a kettlebell we have and put it next to a wall or the pull-up rig post. Stand on the kettlebell so your toe is under the handle and let your heel curl down the bell. Keep your knee straight and try and push your bodyweight forward while keeping the heel as low to the ground as possible. Hold for up to 2 minutes. Stay on the same leg, this time bend the knee and repeat the same bodyweight and heel position. You should feel the stretch move a little lower around the achilles tendon. Hold for up to 2 minutes and then switch legs.
After you have finished all this, retest your air squat and notice the difference. Can you keep your chest up higher? Is your weight more in your heels? Do you feel more stable?
As for my squat, it is still a work in progress. It is still a little immature, but maybe one day it will grow up!
Dr. Liz Marshall – Chiropractor
A) Back Squat 5,5,3,2,2 last set around 100% or 3RM
B) Pull-up Program Week 8
0-4 Group – 3 x 4, 2 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First 2 rounds @ 35% + 2, Rounds 3-4 35% +1, 1 round at 35%, Last Round as many as possible in the last minute (must lower yourself each rep)
C) 3 rounds
Toe to Bar
Start each round with 400m Run
A1) Deadlift 5,4,3,2
A2) Ring Dips/Muscle-ups 4 x 6
B) 14 minutes
Row 90 seconds
12 Lunge Jumps
45 Second Plank
Hi Corey, tell us about yourself, where you grew up, work, school, family etc.
I was born in Pittsburgh, Pa and I’m the oldest of four kids. I went to HS in Milwaukee, Wi and moved to Missoula to go to college. In HS I was on the soccer team and also on the football team! I was the kicker. I graduated from UM in 2009 with a BS in chemistry. I started working at the KettleHouse that July and I’m still there. I’ve worked most of the jobs on the production side of the brewery: canning line, filter operator, packaging manager and brewer. Currently, I am the Lead Brewer at the Northside which is our production brewery. Every KH can gets brewed and canned at the Northside. My original recipes include Sapped Out Maple Stout, Female Cream Ale and Cooler Times Kolsch Style Ale. I am also heavily involved in the Pink Boots Society and started the Montana Chapter.
What were you doing before CrossFit and what made you want to get into it?
Before I starting doing Crossfit I was just a runner. My brother introduced me to Crossfit and I’m hooked. I took a break from crossfit in the spring of 2014 when I was training for the Missoula marathon. I ending up finishing the marathon in 6 hours flat. I broke my foot between miles 12 and 13. I have a little bit of a competitive spirit and was determined to finish my first marathon. I did not know my foot was broken. After missing a month of work and 6 months of exercise I rejoined crossfit and haven’t looked back. I completed my second half marathon in July in a new personal best of 1 hour and 59 minutes.
You’ve been seeing some awesome results the last few months can you talk a bit about what those are and how you got there?
After the half marathon I upped my crossfit membership to unlimited. I’ve been coming five days a week for the past two months. I did see improvements coming two days a week but recently my gains have been exponential. I’m down 22lbs and 8.5% body fat. In the spring I completed the drop it like its hot challenge and that helped me get back on the mostly paleo eating train. I also am so much stronger now. I recently PR’d my back squat, push-press, snatch and power clean!
What keeps you motivated and training regularly at 5 Valleys CrossFit?
I keep coming back to 5 Valleys Crossfit for so many reasons! First off, I have seen such an improvement in not only my physical appearance but my mental health. I am so much happier. I’ve found its easier to succeed with the amazing support 5 Valleys Crossfit provides. Ian and Liz are great coaches and resources when I have other questions. I love how the workouts are constantly changing and always challenging. All of the coaches are great! They are constantly encouraging, providing technique tips and pushing me to lifting just a little more. I would not have seen the improvements I made with out the coaches! I also really enjoy the other members of the gym. Everyone is constantly encouraging each other and providing tips or personal experiences. 5 Valleys isn’t just a gym its a lifestyle and a family.
As lead brewer at the Northside Kettlehouse you’ve got easy access to a lot of beer. How do you keep yourself in check and do you have any tips for avoiding temptation for others?
Working at the brewery can be challenging while trying to meet healthy eating goals. Do I drink beer?! Heck yes I do! However, I have significantly cut down on the number of beers I drink. I could have a pint after every shift I work but instead I choose to attend a crossfit class or walk my dogs. Instead of having two beers I have one and take my time to enjoy it. I also have a terrible sweet tooth. I highly encourage people to participate in one of the challenges that 5 Valleys puts on or even a 21 day sugar detox. Both of these helped me get my sweet tooth under control and I can honestly say I rarely eat sweets these days. I also bought a local Community Garden Share this year. This has forced me to eat way more vegetables. I eat them for breakfast, lunch and dinner. It has also made me try vegetables I would never buy. Turns out I like damn near vegetable you can grow in Missoula!
What are your goals for the last few months of 2015?
My fitness goals for the rest of 2015 are to continue to get stronger and get leaner! I know my welcome card to the 200lb squat club is right around the corner as well as the more than five pull ups club!
What would your favorite Pandora station be to workout to?
I am a horrible DJ. I honestly love most stations that are played at the gym, except Country. Rap and hiphop stations are my kind of workout music.
When we can’t find you at the gym or brewing beer at work where will you most likely be?
If I’m not brewing or at the gym you would definitely find me in my kitchen!! I love to cook, pretty much nonstop! And otherwise I’d be spend time with my boyfriend and my two dogs!
A) Push Press 4 x 3 @ 100% of 5RM
B1) Barbell Step-ups 3 x 6 each leg
B2) Ring Rows 3 x 10
C) 5 rounds for time
5 Power Snatch (115/75)
6 Burpee Bar Hops
11 minute Time-Cap