Saturday, October 31st

Happy Halloween!

In Pairs
One working, One Resting
Split Reps Roughly Evenly
10 Power Clean
31 Toe to Bar
10 Power Clean
31 Pull-ups
10 Power Clean
31 WallBalls
10 Burpee Box Jump
31 Toe to Bar
10 Burpee Box Jump
31 Pull-ups
10 Burpee Box Jump
31 WallBalls
2015m Row

Friday, October 30th

A1) Barbell Step Ups 4 x 6 each leg
A2) Strict Pull-ups 4 x ME

B) For Time
Overhead Squat (95/65)
Burpee Bar Hop
250m Row to start each round

Thursday, October 29th

A1) SLRDL 3 x 8 each leg
A2) Weighted Push-up 3 x 10
A2) Ring Row 3 x 10

B) 10 minute AMRAP
200m Run
6 Power Snatch (115/80)
12 Wallball

Meet a Member – Katy Gannon

Hi Katy, tell us a little bit about yourself, your family, job etc.
I grew up here in Missoula, right out of high school I moved away for about 5ish years and then realized that Montana is the best place on earth and moved back. I am 26 years old, the youngest of 5 and have an incredibly loud family. I am still trying to figure out what I want to do in life, so right now I scoop ice cream or “slang cream” as some of my fellow gym members say, at Sweet Peaks. I think it is safe to say that I can cross that off the list of things I want to do as a career, but for now it’s a pretty sweet gig. My boss is one of my best friends, and I get free ice cream so I can’t really complain.

How did you first get involved in CrossFit and how long have you been CrossFitting?
I used to be a runner, I didn’t really know what else to do to stay in shape so I would just run, all of the time. As time went on I realized that I have a deep seated hatred for running and so I wanted to find something that would keep me in shape that I actually enjoy. My cousin owns a CrossFit gym in Kansas City and recommended that I try it out. I started two years ago and immediately liked it. It has been great for me, I am an extremely competitive person and CrossFit is a great way to be competitive and also have fun at the same time.

What would your dream CrossFit workout look like?
My dream workout is definitely anything that involves running, even though I hate it, it is one of the only things that comes naturally to me, and anything with kettlebells and pull-ups. I guess I have just described “Helen”, so the better answer would be that “Helen” is my dream workout.

What would your nightmare workout look like?
Oh man, there are so many workouts that are my nightmare. Pretty much anything that involves lifting weight. If it’s not a bodyweight movement, I don’t want to do it, and even then I will probably throw out some curse words. I am under the impression that I have the world’s longest femurs and because of this it feels like I have to travel about two miles to reach the bottom of my squat. Same goes for my arms, I have really long arms (I don’t know the names of the bones in my arms). Due to these “extreme” disadvantages, any workout with the barbell is a nightmare…

Do you have any fitness goals or targets you would like to hit in the next year?
I would really like to hit a 125 snatch, it is such a technical movement and it would feel like a pretty big accomplishment.

Crossfit Open – did you compete last year and do you plan to this year?
I did not compete in the open last year, I went on vacation instead… I plan on doing it this year though and am really looking forward to it!

What is your favorite way to spend your time outside the gym and work?
I spend the majority of my time at school, the gym, and work. But when I am not doing either of those three things, I am usually hiking with my dog Blodgett, and drinking coffee. Both of which I really enjoy!

Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?
I really like to snowboard, so I try and get out and do that during the winter, but this year I am going to Germany and Switzerland for a little over a month, so that is what a good chunk of my winter will look like!

Wednesday, October 28th

A) Power Clean/Squat Clean 5,3,3,2,2 build to 90-95% of 1RM

B) 3 x 5 Front Squat @ 80-85% of 3RM

C) 5 sets each for time of
7 Push Press (60-70% of 5RM)
10 Toe to Bar/K2C
30 Double Unders/60 Single Unders
rest 1 minute after each round

Tuesday, October 27th

A) Push Jerk/Split Jerk 4 x 3

B) 20 minute Aerobic Pace
Row 2 minutes
20 Walking Lunges
15 KB Swings
15 Sit-ups

Monday, October 26th

A) Deadlift 5,3,3,2 build to 85% of 1RM

B1) Ring Dip 3 x 5-10
B2) Strict Toe to Bar/Knee to Chest 3 x 5-10

C) 3 x 3 minute Intervals with 2 minutes rest
5 Pull-ups
8 HR Push-ups
8 Box Jumps
continue where you finish previous interval

Saturday, October 24th

A) 24 minutes
In Groups of 3
1) 600m Run (400m then 200m)
2) 5 Handstand Push-ups or Shoulder to OH
10 KB Swings (53/35)
3) 10 Box Jumps
5 C2B or Pull-ups
Rotate when runner gets back
for total team reps
start at the beginning at each station after rotating

Why You Should Be Tracking

Everyone wants to see a benefit from their workouts. Whether it is weight loss, improved endurance, increased strength, better mobility or a combination of all of these, no-one wants to be putting in a bunch of effort and not be rewarded. This and this reason alone is why you should be tracking your workouts. I should probably end this blog post right there, but I am going to elaborate a little bit!

On Wednesday, part B was a workout that we had done previously, July 21st in fact. Want to know how I know that? I had logged it. I also know that this Wednesday I completed that workout 1 minute and 11 seconds faster than I did on July 21st. I am not writing this to brag (although I am pretty pumped about it!) but to make the point that if I had not been logging my workouts, I would have no clue that I am actually getting fitter. While there are a lot of other factors involved to actually, scientifically prove this point, it makes me feel good and increases my motivation to continue to improve when I can see this difference between workouts. The same goes for the strength testing we do. Seeing improvement in the lifts and increasing weight is highly motivating and I am going to go out on a limb here and say for it is highly motivating for everyone (maybe it’s not 100% of people, but really who isn’t motivated by improvements?). But if you are not recording your times and weights for the workouts how will you ever know? If aesthetics is your only goal for training, then you will probably know by how you feel in your clothes or you might be tricked by the scale.

There are a couple of ways you can do it. The old fashioned way with a notebook and pen. Or you can use an online program like Beyond the Whiteboard which will give you a ton of different statistics, highlight areas that may need improvement and show trends within your training. Both ways work great, it just depends on what you are looking for. So, no matter what your aspirations are in the gym, I urge you to start logging your workouts. It takes just minutes per day, but the rewards you will get from it will be totally worth it. It’s not about being the best, it’s about being better than you were yesterday, and you will only know if this happens if you are tracking your workouts!

IMG_2704Dr. Liz Marshall – Chiropractor

Friday, October 23rd

A) EMOM 10
Odd – 4 Front Squat @ 80-90% of 3RM
Even – Strict Pull-ups 40% of ME

B) 18 minute AMRAP
In Pairs
A) Rows 400m
B) 5 Power Cleans (135/95)
7 Toe to Bar
9 Box Jumps
switch when A finishes the row, start where partner left off the AMRAP