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

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