Blog - Page 115 of 122 - 5 Valleys CrossFit

Tuesday, March 17th

Happy St. Paddy’s Day Everyone!
Hope you are wearing green today:)

A1) Ring Rows 4 x 10
A2) Weighted Push-ups 4 x 8

B) 7 minute AMRAP
5 Deadlift (225/155)
10 Box Jumps (24/20)
15 V-ups

C) 10 – 15 minutes
Gymnastics Practice (Handstands, Muscle-ups, Ring Holds, Pistol Squats, Kipping Pull-ups etc.)

Monday, March 16th

A) 15 minutes Build to a heavy Single Power Clean and Jerk (split or push)

B) 4 rounds for time
Row 300m
15 KB Swings (53/35)
15 Burpees
15 Air Squats
rest 1 minute between rounds
try to set a pace you can sustain for each round

Friday, March 13th

Remember on Saturday mornings we will be doing the CrossFit Open Workouts. We still have the regular 8:30am class and we will do either that week’s Open Workout or a variation of it. Come get your Fitness!

A1) Deadlift 4 x 3 all sets at a tough weight
rest 1 minute
A2) High Box Jumps 4 x 6

B) 12 minute AMRAP
10 Toe to Bar
8 Deadlift (135/95)
6 Burpee Box Jump

Thursday, March 12th

A1) Barbell Step-ups 4 x 8 each leg
A2) Ring Rows 4 x 10

B) 2 x 4 minute AMRAPS
with 2 minutes rest
Buy In: 50 Double Unders or 100 Singles
then in remaining time
20 Lunge Jumps
10 Shoulder to Overhead (115/75)

C) 6 minutes Rowing
30 seconds easy 30 seconds med/hard

Meet a Member – Christine Hutchison

Meet Christine!

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

I’m a Montana native. I grew up just outside Helena and have been living in Missoula for about ten years now. I went to the University of Montana and majored in Enlgish Literature and minored in Spanish. One summer I decided to work for the Forest Service as a wildland firefighter figuring I would just do it for a year or two until I graduated, but now I’m going into my fourth season and still love it (most of the time!). It’s definitely a long way off from English Literature, but I enjoy it. This winter I’ve been working as a nanny for two little kids, a 17 month old and a 3 year old. They’re awesome, active kids and it’s been an enjoyable change of pace from fire.

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

I was obsessed with soccer growing up. Both my brother and I played since we were little, and my mom coached and refereed for a while. During college I got into trail running and backpacking. I also have done a lot of biking, both mountain and road biking and have done a few long distance cycling tours. Other than that, I did some circuit training and cycling classes at the gym.

What made you decide to give CrossFit a go and how long have you been at it?

I had been curious about it for quite a while. This year I decided I wanted to try and get on the Lewis and Clark Hotshots and knew I needed something a little more structured that would push and challenge me. It’s been about two months and I love it. It’s still early on, but I definitely think this is the strongest I’ve ever been, and I’ve still got a long way to go.

CrossFit has a bit of a cult reputation. Are you like most CrossFitters and annoy all your friends by talking about it all the time?

Ha! Sometimes. If you run into me right after working out I’m usually pretty obnoxiously wound up. I try to only talk about it to friends from fire, or friends I’ve worked out with for years who actually have some interest in it. I definitely don’t use crossfit acronyms and lingo like “WOD” or “AMRAP” talking to people, but most friends and family definitely know I do it!

You got your first toe to bar the other day way to go!! What’s the next movement/exercise you want to be able to check off the list?

Thanks! I’ve been trying to get that one for a while. Next is definitely strict pull-ups. I have been trying to get them for years. That’s the big one, but I would also like to get handstand push-ups and get better at the Power Snatch.

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

I love the Redbird wine bar. I don’t go there often, but they have great food and wine and I like the mellow atmosphere. On the cheaper end, Five On Black. Their food is delicious, cheap, and pretty healthy.

What is your top choice for workout music?

I tend to listen to music I wouldn’t listen to outside of working out. It’s a weird mix of pop and rap and lots of Girl Talk.

Do you have any fitness goals or targets you would like to hit in 2015?

I just want to get faster and stronger. I feel pretty comfortable pulling out long distance runs, but I’m pretty slow at any distance. Pretty basic I guess, but that’s what I’m focusing on.

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

Probably doing something outside, reading a book, or drinking coffee at Le Petit Outre.

Wednesday, March 11th

A) EMOM 10
Odd – 6 Power Clean
Even – 10 Push-up or Weighted Push-up

B) 20 minutes Aerobic Pace
Row 1 minute
10 Box Jumps
2 Turkish Get-ups each arm
10 Pull-ups or 3 Muscle-ups

Tuesday, March 10th

A) 10 minutes Build to Heavy set of 1 Strict Press + 3 Push Press + 5 Push Jerk

B) 4 rounds
15 Russian KB Swing (70/53)
200m Run or Row
rest 1 minute between rounds

C) 2 rounds
40-60 Second Ring Plank
45 second Side Plank each side

Monday, March 9th

Big ups to these two guys. It’s both of their first times doing the CrossFit Open and have been training hard. Matt led the gym this week getting 134 reps in the second Open Workout and Ray PR’d his Overhead Squat at 95lbs, (he ended up doing 33 reps at that weight) and was able to get into the second round of the workout on Saturday.

It has been awesome seeing everyone in the entire gym improving over the last month. You guys have all been focused on dialing in your technique and pushing yourself in both the strength and conditioning work. Us coaches have been talking about how impressed we are with your dedication and effort. Keep up the awesome work!

A1) Front Squat 5,5,3,3,3
A2) Ring Pull-ups 5 x 4

B) EMOM 7
5 Power Snatch (95/65) + 20 Double Unders or 30 Singles
Scale to a weight that you can do 5 unbroken Snatches every round

C) 2 rounds
30 WallBalls
30 Sit-ups

Saturday, March 7th

Open Workout 15.2!!!
For those doing the Open:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Class Workout

6 minute AMRAP
10 Overhead or Front Squats
10 Pull-ups
then Immediately at 6 minute mark:
3 rounds for time
Start each round with a 400m Run
15-12-9
KB Swing
Burpee