Thursday, February 12th

A1) Romanian Deadlift 3 x 8
A2) Handstand Hold 3 x 30 sec or Handstand Walking Practice

B) 21-15-9
400m Run or 500m Row to start each round
Pull-ups or Chest to Bar Pull-ups
HR Push-ups
Walking Lunges (reps are for each leg)
18 minute Time Cap

Wednesday, February 11th

A1) Pistol Squats 4 x 6 each leg (alternate or in a row)
A2) Feet Elevated Ring Row 4 x ME

B) 5 rounds rest 1 minute after each round
7 Shoulder to Overhead (115/75#)
14 Front Rack Reverse Lunges (115/75#) alternate legs 14 total reps

C) Accumulate 2 minutes in Hollow Hold

Tuesday, February 10th

A) 10 minutes building to a tough set of 3 Power Snatch + 3 Overhead Squats

B) For Time
Row (30 calories Guys, 25 calories Ladies)
30 Hang Power Clean (135/95)
30 Wallballs
50 Double Unders (or 100 singles)
20 Wallballs
50 Double Unders (or 100 singles)
10 Wallballs
30 Hang Power Clean
Row (30 cal Guys, 25 cal Ladies)
20 Minute Timecap

Monday, February 9th

A1) Front Squat 4 x 5
A2) Ring Pull-up 4 x 5 or Strict Muscle-up 4 x 2-3

B) 12 minutes Ascending Reps
3,6,9,12,15,18 (Keep adding 3 after each complete Round)
Burpees
KB Swing (53/16)
Toe to Bar

Saturday, February 7th

Hey Gang, one of your fellow members, Liz Mandell, will be snapping photos during todays workout. She suggested wearing light or bright colors which will help everyone stand out really well against the black floor. Thanks!!

A) 4 rounds starting at a very easy pace and going a little faster each round
20 – 30 sec Handstand Hold
10 KB Swings
20 Double Unders (50 singles)
10 Walking Lunges (total)

B) Open Workout 13.2
10 minute AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps or Step-ups (24″/20″)

Friday, February 6th

A1) Back Squat 12 minutes to build to a 10 Rep Max
Between Sets
A2) Weighted Push-up x 5 reps

B) 20 minutes continuous Work for Quality
2 Turkish Get-ups Each Arm
6 Ring Dips or 2 Muscle-ups
10-15 V-ups
30-45 sec Side Plank (each side)
20 Wallballs

Thursday, February 5th

A1) Farmers Carry 4 x long part of gym and back
A2) Strict Toe to Bar or Knee to Chest 4 x 8 to 10 reps

40 seconds Work 20 seconds Rest
Rotate through the 3 stations for 4 rounds
1 – 5 yard Shuttle Runs (each 5yd length = 1 rep)
2 – KB Swings (53/35)
3 – Burpees
Count Total Reps at each station

Meet a Member – Kim Foiles

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

I grew up outside of Chicago and moved to Colorado at 19 where I received degree in wildlife biology and started working seasonally for the Forest Service fighting fires, inventorying timber and riding the range. After 9 years I turned down a smoke jumping job in California to take a permanent job in Idaho with the Forest Service and shortly thereafter in Wyoming where I managed the wilderness. A few years later I landed in Missoula as a computer/biological scientist in GIS.
I met my hubby of 32 years right out of college and we worked summers together and travelled in the winters. We backpacked 3 months in New Zealand, visited Fiji, spent a winter camping in Baja, another in the Yucatan and Belize and another crewing a yacht and traveling to the Bahamas
After being married 12 years I decided I wanted a kid, luckily it didn’t take too long to persuade my hubby and now we have a 20 year old son taking chemical engineering in Bozeman and 15 year old daughter in JV volleyball attending Sentinel. My hubby retired from teaching 7th grade science year and a half ago. I followed him last June J

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

I’ve always loved lifting weights. I started in a weight room when I was 20 but there was no one to show this girl what to do. I subscribed to muscle and fitness magazine to get an idea and have been messing around with weights ever since. I didn’t play any sports in high school or college (was too shy) but played some softball and volleyball in my 30’s and 40’s. When I turned 50 I decided to try running marathons. I ran a couple that summer, including the first Missoula marathon. After a year I decided I didn’t like running at all 😛

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

During my year trying marathons, I was working out at the peak and one of the trainers suggested I might like CrossFit. I checked it out on the web and started doing the workouts at home. About 6 months later a friend mentioned she joined a CrossFit gym in town, I was surprised there even was one. I signed up and have been going ever since. I still love it after 7 1/2 years.

I know you retired not too long ago, can you tell us if being retired is everything you thought it would be?
Yes! It’s awesome, and very weird. You work 40 years or so and all of a sudden you don’t have to set an alarm – crazy! Unfortunately I still hear my daughters alarm every morning at 6 J

Kim I often see you smashing out kipping pull-ups during open gym. How did you get so good at pull-ups and are there any other movements you really want to work on this year?
Wow thanks. I was stuck on the purple band doing pull-ups forever and one day a new girl walks into the gym and within a few months she was off the band. So I thought to myself I am going to do that too. I took January a few years ago and told the coach I was not going to use the band that month and see if it would get me anywhere. I’ve been kipping ever since but have to do a few each time I’m in the gym or I lose them quickly.

What would you rather do 200 Burpees for time or a 20 minute AMRAP of only Toe to Bar?

No question, toes to bar any day.

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

I love HuHots. It’s my whole family’s favorite place. I was a vegetarian for almost 35 years before starting paleo about 4 years ago. HuHot can be pretty paleo friendly. I’m certainly not 100% paleo but getting closer all the time. It’s hard to give up the occasional microbrew and dark chocolate.

What is your top choice for workout music?

Hm. My favorite singers right now are Ed Sheeran, Sam Smith and Hozier, not exactly workout music… so I would prefer something like Daughtry, Nickelback and Eminem (my son’s influence). My daughter’s pop music usually has a great beat for workouts too. My old gym played head banger music all the time, it got old. I love the variety at 5 valleys!

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

Oh boy, too many!
I’d like to work towards a muscle up (in my dreams), so 3 strong ring pull-ups and 3 deep ring dips would be a good start.
I’d like to kip my toes to bar, kip 12 pull-ups in a row, try a handstand push-up (not sure why I’ve never even tried…).
Oh and a 10 second L-sit and new PR’s for my deadlift, clean, shoulder press and snatch. I was able to PR my clean and deadlift last year so I’m happy to say I can still get stronger – yay!
It would be fun to qualify for CrossFit regionals again.

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

Art. Getting ready for a couple shows at the ZACC. Right now I am into relief printing, carving on wood or linoleum and printing, (I post my art on FaceBook).
…And filling out that bucket list, starting with a trip to Alaska this summer, backpacking in Yellowstone, motorcycle trips, and seeing Europe next year.

Thanks Kim!!

Wednesday, February 4th

A1) Power Snatch 5,5,3,3,3 building in weight
A2) Strict Pull-ups or Strict C2B 5 x 3 to 6 reps

B) 4 x 3 min AMRAPs
with 2 minutes rest between
7 Hang Power Snatch (75/55)
9 Box Jumps (24″/20″)
11 HR Push-ups

Continuous count for total rounds starting each round where you left off on the previous one

Tuesday, February 3rd

A) Deadlift 3 x 5
(working sets at a tough weight)

B) 5 rounds for Time
250 m Row
30 Double Unders (or 60 singles)
20 Walking Lunges
10 Toes to Bar

17 minute Time-Cap

C) Spend 5-10 minutes Practicing Gymnastics Skills of Choice
e.g. Handstands, Ring Holds, L-Sits, Muscle-ups, Pistol Squats etc.