Blog - Page 101 of 128 - 5 Valleys CrossFit

Monday, October 12th

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

B) 20 minutes at aerobic pace
5 Ring Dips/Muscle-ups
5 Hang Power Snatch
10 Toe to Bar
30 DUs/60 SUs
1 minute Row
200m Run

Saturday, October 10th

Happy Birthday to Coach Ryan!!! Lucky he’s only 28 today:)

A) Partner Modified ‘Whitten’
Split Reps Evenly
4 rounds of
28 KB Swings (70/53)
28 Box Jumps (24/20)
Run 200m or Row together
28 Burpees
28 Wallballs
40 minute time-cap

Scaled Option
In Pairs split reps evenly
4 rounds
18 KB Swings
18 Box Jumps
200m Run/Row together
18 Burpees
18 Walballs

Starting & Staying with CrossFit

Everyone starts CrossFit for different reasons. Some people stumble across a gym and are intrigued. Others, see it on ESPN and say that looks like fun (I don’t think many are in this camp). But most see the results that friends, coworkers or family members are getting and want to know how they did it. I wasn’t in any of these camps. To be honest, Ian dragged me into it kicking and screaming (well not literally, but I wasn’t all that pumped about it). Ian had been following the main CrossFit website for awhile and was starting to implement the workouts on his own. A couple of times he convinced me to do them as well, but I was not impressed to say the least! These workouts successfully showed me that I was out of shape, even though I was working as a personal trainer at the time and had recently finished up playing Division 1 collegiate tennis.

It wasn’t until we walked into a gym in Auckland, New Zealand that I got hooked. My second workout was “Fran”. The dreaded combo of thrusters and pull-ups. I think it took me in excess of 15 minutes; I used the 35# bar for the thrusters and had the equivalent of the black and green bands on the rig to assist, or do all the work of, my pull-ups. The crazy thing was that even though I could barely do the movements and I was so far behind everyone else who finished that workout, for the rest of the day I was euphoric. I was so proud of myself for finishing. I was rewarded in the coming days with extremely swollen arms, that made me look like the Michelin man, but it didn’t matter because I had finished that workout. And everyone around me in the gym was pumped that I had finished.

The sense of personal achievement and community support is what got me stuck on CrossFit. Every day that I walk into the gym, I have something to get better at, and I get to do this surrounded by awesome people. As a coach I get to watch people accomplish things they couldn’t even dream of doing and I get to build amazing relationships that might never have been possible. Where else can you interact with a truck driver, college professor, doctor, stay-at-home mom, accountant, life coach, photographer, soldier/veteran, bartender and a smiley unemployed guy all at the same time who support, uplift, and care about you?

People start CrossFit for all different reasons, but I would bet that most continue CrossFit for exactly the same reasons as me. Personal achievement and the community will always keep me coming back. So thank-you for the amazing community that each of you contribute to, 5VCF wouldn’t be the same without it!

If you feel like sharing, why did you start CrossFit? And what keeps you coming back?

IMG_2704Dr. Liz Marshall – Chiropractor

Friday, October 9th

A) Power Cleans 5,3,3,2,2 build to 90% or 1RM

B) EMOM 10
odd – 3 Back Squat (80-90% of 3RM)
even – 40% of MR Strict Pull-ups or 3 Eccentric

C) 2 x 3 minute AMRAP
8 Wallball
8 Toe to Bar
2 minute Rest between

Thursday, October 8th

A1) Handstand Hold 3 x 20-30 seconds
A2) Heavy Russian KB Swing 3 x 15
A3) Strict Toe to Bar/Knee to Chest 3 x 8

B) 10 to 1
OH Squats (95/65)
HR Push-ups
20 Double unders / 50 singles after each round

Meet a Member – Samuel Mandell

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

I grew up in San Diego, went to college in Orange County, and moved up to the Silicon Valley after college to work in tech. I did that for seven years at Microsoft and before deciding that I needed to move on from that life and into something new. My work had become stale and I was feeling very stuck, unable to know what it was I wanted to do, and seemingly unable to do anything about it.

At the end of 2013 Liz (my wife) and I quit our jobs, got married, and then moved to Ennis, Montana to housesit for a friend who very generously gave us use of her house as she was trying to sell it. We stayed in Ennis for 10 months before realizing it was too small and then moved to Missoula.

I now run my own coaching business called The Little Yes, which helps individuals who feel stuck in their jobs as I once did to find clarity to move forward into a career they will love.

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

I had friends who joined a new gym across the street from my workplace called CrossFit Mountain View. This was the first satellite gym of the now enormous and well-know NorCal CrossFit group of gyms. I remember going to the on-ramp class and realizing how out of shape and in trouble I was. My legs would be going numb and feel like jello after the warm-up, and I would have no idea how I was going to get through the workouts.

That was 4 years ago and I’ve been crossfitting for almost 3 years total now (took a break in between to try something else). It is the ONLY exercise system that has worked for me because it gives me structure. All I have to do is commit to show up at the gym, and the coaches take care of the rest. I’m stronger and in better shape than I’ve ever been in my life and I just love it.

What would your dream CrossFit workout look like?

I really love EMOM (every-minute-on-the-minute) style workouts. I like that there is some small set of work that we do, get a small rest, and then perform it again. I feel like I’m able to get into a good rhythm and give every movement my all since I know that I’ll get some rest in just a few seconds (versus having to grind through for 10 minutes until a workout is over to get some rest).

What would your nightmare workout look like?

Whitten. It was the last workout I did (scaled) at my previous gym in California and it took me 44 minutes and 55 seconds (5 seconds under the cut-off). For those of you not familiar here it is:

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

What is your favorite place to eat in Missoula and why?

Wally and Buck. FOR SURE. It’s a new hamburger food truck that’s usually at Kettlehouse South and their burgers are out-of-control-good.

Do you have any fitness goals or targets you would like to hit in the next year?

My wife Liz and I are starting to come to the gym three times a week instead of two and I’m very curious about what kinds of gains we’ll see. My goals would be to learn to do double-unders, string together toes-to-bar, and be able to do ring dips without a band.

Why are you interviewing yourself?

I’ve come onboard the 5 Valleys Crossfit team to handle member interviews, so many of you will be contacted by me over the next few weeks and months to be interviewed. Don’t worry, I’m a really nice guy… usually 🙂

Is it weird interviewing yourself?

Not at all! As an introvert (or crazy person) I actually talk to myself all the time.

I hear 5 Valleys CrossFit is offering a new and very unique service to its members, FOR FREE! Can you tell us about it?

The coaches at 5 Valleys do an AWESOME job providing feedback about our movements and performance. Sometimes though we just need to see what we’re doing for ourselves before it will really click.

With that in mind 5 Valleys is offering a new service for the Olympic Lifting class that I will be assisting with, which is to film participants doing their lifts in slow motion (at 120 frames per second) and email them their personal edited videos after the class. This will allow them to review their lifts and pick up small issues that they need to work on.

All you need to do to take advantage of this service is show up to the Olympic lifting class on Thursday evening at 5:30pm and let me know that you’d like to be filmed. It’s a very casual process and I’ve already been hearing feedback from members that it was really helpful to get these videos.

When we don’t see you at the gym what are you most likely to be doing?

I’m likely at the Break Espresso cafe working and trying not to listen in on other people’s conversations. During dinner time I’m probably trying a new recipe and forgetting to taste the food before I serve it (I just started cooking last year). On weekends I’m hopefully outdoors and on a hike with my beautiful wife.

Wednesday, October 7th

A1) Front Rack Reverse Lunges 4 x 12
A2) Ring Rows 4 x 10

B) 16 min @ moderate pace
400m Run
15 Box Jumps
15 Burpees
15 Sit-ups

Tuesday, October 6th

A1) Deadlift 4 x 3 @ 80% of 1RM

A2) Pause Push-ups 4 x 5 (3 seconds as low as possible without losing position/can be weighted)
B) 8 minute AMRAP
200m Run
12 KB Swings (70/53)
20 Mtn. Climbers

C) 2 rounds of
45 Second Side Plank each
15 Hollow Rocks or 30 sec hold

Monday, October 5th

A) Push Press 4 x 5 @ 87.5%

B) Pause Front Squats 4 x 4 (3 seconds at rock bottom)

C) For time
Thruster (75/45)
Chest to Bar Pull-ups or Pull-ups
(this is a lot of pull-ups if they are not your strong suit scale to 6,5,4,3,2,1 each round and keep thruster reps the same)
13 minute time-cap

Saturday, October 3rd

A) 12 minutes
Power Snatch Practice
Build to Heavy 3 Rep Set

B) In Pairs Split Reps Evenly
Row 1km
60 Burpee Over Partner
40 Clean and Press/Jerk
60 Box Jumps
Row 1km