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Friday, March 27th

A1) Push Press 3 x 10
A2) Barbell Step-up 3 x 8 each leg

B) 7 minute AMRAP
5 Deadlift (225/155)
7 Pull-ups
10 Push-ups

C) 8 Minutes Rowing
30 easy / 30 tough


Thursday, March 26th

A) 15 Minutes Build to a heavy 3 Position Clean (floor, hang, high-hang). Go up in weight if you hit good cleans from all three positions. If it gets heavy early stay at a challenging weight and get lots of practice in.

B) 4 rounds for time
2 Turkish Get-ups each arm
30 Double Unders/60 Singles
20,15,10,5 Wallballs (reps go down each round)

C) 10-15 minutes Gymnastics Practice


Meet a Member – Tobin Shearer

Meet Tobin!

Hi Tobin tell us a little bit about yourself, your family, job etc.
I’ve been Cheryl’s life partner for just shy of thirty years. We have two wonderful sons – Dylan and Zachary – now graduated from college and living in Chicago and Flagstaff at the moment. I’ve worked as a history professor and director of African-American studies at the University of Montana for the last seven years.

What kind of exercise or sports were you doing pre-CrossFit?
For several decades I ran 5-6 times a week, having picked up the habit after running cross-country in high school and for a short-time in college. I did a bit of wrestling, volleyball, and pole vaulting in high school as well, but didn’t pursue those sports later on. I’ve run a couple of marathons, a handful of half-marathons, and a bunch of 5-Ks, but my competitive running days are now past.

What made you decide to give CrossFit a go and how long have you been at it?
I damaged my right foot by running in “barefoot shoes.” While going through physical therapy for that injury, I tried long-distance biking, but never felt like I was getting a good workout. Friends from Seattle suggested that I give CrossFit a try. That was three years ago. I’ve enjoyed every day since.

Tobin I know you like to tell your wife all about your CrossFit workouts. How interested is she and do you annoy anyone else with all your CF talk?
Cheryl tolerates my recitation of the daily WOD – with a few eye rolls in the process. We enjoy dinner with a group of friends each week and the minute I say something like, “Well, today in Crossfit . . . .” I am greeted by good-natured howls of protest. They enjoy teasing me about whether I “did” Cindy or Grace or Fran that day.

You travel quite a lot and have visited lots of different CrossFits all over. Besides us of course, tell us about one or two of your favorite ones and why you liked them so much?
A box in New York City impressed me with how many people they could fit into very little space; a box in Jackson, Mississippi, amazed me by how they were able to sweat out intense WODs in the midst of a sweltering, un-air-conditioned gym; I really enjoyed working out with folks at a San Diego box where they had set a gym-wide group goal of improving their push-ups. Of the three-dozen or so boxes I’ve worked at across the country, I’ve been welcomed and included at every one.

What is your favorite place to eat in Missoula and why?
Caffé Dolce on Brooks has won a soft spot in my heart. Not only is it a wonderful, airy place, but the food is incredible. A former Five Valleys Crossfit member used to give me a glass of champagne every time I visited, but – alas – she moved to Philadelphia.

Tell us what an ideal Saturday would look like for you?
Getting up and completing an 8:30 WOD, having a big breakfast, going for a hike with Cheryl and our dog Jenny, and finishing the day with dinner at Caffé Dolce with friends.

Do you have any fitness goals or targets you would like to hit in 2015?
Working out five days a week is my first goal. I’d like to get past 200# in my clean and past 150# in my push press.

When we don’t see you at the gym what are you most likely to be doing?
Lecturing in class, working at my computer on my current book project, or riding my bike – my students call it my “freedom ride” in honor of the research and teaching I do on the civil rights movement (and which my sons call the “nerd-cycle”) – to and from campus.


Wednesday, March 25th

A1) KB Snatch 4 x 8 each arm
A2) Good Mornings 4 x 8

B) 20 minutes at Aerobic Pace
Row 2 minutes
12 Box Jumps
15 KB Swings (53/35)
20 Sit-ups


Tuesday, March 24th

A) Front Squat 5,5,3,1,1

B) 8 minute AMRAP
7 Strict Pull-ups
10 Thruster (95/65)
10 Bar Facing Burpees

C) 2 rounds of
Hollow Hold or Rock x 30 seconds
Superman x 30 seconds


Monday, March 23rd

A) Snatch Grip Deadlift 4 x 3 (tough weight but with excellent positioning)

B) Power Snatch 4 x 2 with 1 minute rest between sets

C) 5 rounds for time
Row 200m
8 Toes to Bar
8 OH Squat (115/75)
15 minute time-cap


Saturday, March 21st

Open Workout 15.4 and Emily’s send off Champagne Brunch!!!

Even if you don’t make the workout stop by for some food drinks and chit chat!
Regular Class – 8:30 to 9:30am
Open Warm-up and workout – 8:30 to 10:30ish
Party – Once the Regular Class wraps up people can start to dig in and celebrate:)

The Rx workout is as follows below. Scaled and Regular Class workout will follow the same rep scheme but we will do Push-Press instead of Handstand Push-ups as well as different weights. We will also add some extra fun stuff to do in the class:)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


Friday, March 20th

A) 8 minutes easy pace
10 KB Swings
10 Step- ups
10 Sit-ups
150 m Row

B1) Back Squat 5,5,3,3,3
B2) Pull-ups or Weighted Pull-ups 5 x 5

C) 3 rounds for time
6 Clean and Jerk/Press (135/95)
15 Wallballs
6 minute time-cap


Thursday, March 19th

A) EMOM 8
Odd – 5 Hang Power Snatch
Even – 7 to 12 Toe to Bar

B) 20 minutes at aerobic pace
400m Run
20 Walking Lunges
40 Double Unders or 100 Singles
10 Push-ups
30 sec Side Plank Each Side


Meet a Member – Nick Benson

Meet Nick!

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

I’m originally from Illinois, where my parents currently still live. I have one older brother who lives in Sandpoint, ID working as a firefighter/EMT. Last fall semester I finished up school at the University. In May I will graduate with University honors and a degree in Geography and a double minor in Mountain Studies and International Development Studies. Currently, I work at the new City Brew on Reserve and Brooks, and in a couple weeks I will start training at a group home with the Partnership For Children. I also recently applied to the Missoula Rural Fire Residency Program, with hopes of pursing a career in EMS/Firefighting.

Now looking at that old photo of you seem quite hungry. Have you changed your eating habits since starting CrossFit?

Big time. I used to eat a lot of carbs, pasta, breads, and cereals. Food that’s good, but really doesn’t do much. When I first started Crossfit I did a Whole 30 challenge. That got me eating the right food, and eating at a higher volume. My typical morning breakfast is a large pan covered in bacon with eggs and a handful of mixed veggies cooked in the bacon grease (my mom wants me to get my cholesterol checked).

What kind of exercise or sports were you doing pre-CrossFit?

I grew up mostly playing soccer and basketball. I did a couple seasons of track (1600m and 800m), and a season of lacrosse. In high school I really didn’t play many sports at all, but instead was really involved in music. I played in the Symphony Orchestra, pit orchestra, and even sang in choir my senior year. Since coming out to Montana I’ve been doing a lot of skiing and hiking.

You are doing the CrossFit Open for the first time this year. What do you think of it so far and what advice would you give someone who’s thinking about doing it next year?

It’s been awesome! I would suggest that everyone do it regardless of skill level. After two events I already have multiple things I would like to work on. You do a workout and then think, “man if only I had (insert movement; snatches, C2B) down better I could have scored so much higher!” It’s an awesome Saturday morning where everyone is cheering on everyone.

Tell us what your absolute least favorite workout would look like?
I couldn’t tell you. I think I like it all. Maybe if there was a metcon with a strict shoulder press. There’s a lot of hero WODs I still need to try, I’m sure it’ll be one of those. Most likely, Fran.

What is your favorite place to eat in Missoula and why?
I love the Good Food Store. It’s pretty much the ultimate one-stop shop. Coffee, smoothies, pre-made salads, grass-fed beef, organic veggies. Yum..

What is your top choice for workout music?
Underground hip-hop. Jedi Mind Tricks,Mobb Deep, GZA, Masta Ace, Living Legends, anything along those lines.

What about 5 Valleys keeps you training hard and coming back for more?
Above all else, the people! I love the coaches and members. I’ve dropped in at a couple gyms while traveling, and 5 Valleys has the best community of people. I’ve met a ton of awesome people while Crossfitting, and a lot of them push me everyday to work harder in and out of the gym.

Do you have any fitness goals or targets you would like to hit in 2015?
Oh man.. you bet. I could probably give you a weight for every Olympic lift. Plus, I’m always trying to get better at gymnastic movements. I recently watched a documentary about Mikko Salo. He’s one badass dude. I would love to develop more mental strength, and be able to push myself hard in that “dark place,” like he does.

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

Hanging with my lovely lady friend Alexis Schreder 🙂 And we’re mostly likely watching Crossfit Youtube videos.