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.

Wednesday, March 18th

A1) Push Press 4 x 6
A2) Barbell Reverse Lunges 4 x 6 each leg

B) 5 rounds
7 Front Squats (135/95)
7 Pull-ups or C2B Pull-ups
rest 1 minute between

C) 8 minutes Rowing Moderate Pace

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