Thursday, December 31st

Schedule for Thursday, December 31st
CrossFit Classes at 6:30am, 7:30am, and 4:30pm.
Open Gym from 3:00-4:15pm
No CrossFit Kids
No 5:30pm Olympic Lifting

A1) Deadlift 4 x 2 @ 80% of 1RM
A2) Handstand Hold 20-30 sec or HSPU 5-10

B) 4 x 2 minutes w/2 minutes rest
Buy In: Row 250m
then in remaining time
5 Burpees
5 Box Jumps

Meet Our Newest Intern, Katie Schermele

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

I am 22 years old and am from Great Falls, MT. I grew up playing basketball and softball and, admittedly, was a bit of a tom boy. My first two years of college I played softball at MSU-Billings and transferred to Missoula last fall. I am currently a student at UM and will graduate with a Bachelor’s degree in Exercise Science this coming spring. After I graduate I plan on applying for physical therapy school and hope to work with athletes and sports injury rehabilitation. I work part time at Alpine Physical Therapy as an aide and love it.

You’re going to be joining 5 Valleys as an intern soon. Can you tell us what you’ll be doing during your internship, and what you’re hoping to gain/learn?

I am so excited about getting to intern with everyone at 5 Valleys! I am looking forward to learning the fundamentals each movement and how to communicate and help others with form and technique. I know that getting to watch the different coaches will expose me to so many new and different ways to explain movements and how to motivate others. And, thanks to the support of Ian and other coaches at 5 Valleys, I am also looking forward to taking the CrossFit Level 1 Certification Course at the end of January! My goal is to become certified, gain confidence, and eventually get to coach!

How did you first get involved in CrossFit and how long have you been CrossFitting?

I first tried CrossFit the summer of 2013 to stay in shape for softball. It was hard at first because I am extremely stubborn; it was hard to be a “beginner”. I had to put in extra time to work on so many movements. Once I could see progress, it was so amazing and rewarding! I have been loving it ever since.

Do you have any fitness goals or targets you would like to hit in 2016?

One of my goals for 2016 is to participate in my first CrossFit competition. I have considered competing ever since I started the sport in 2013 but I just haven’t felt 100% ready. I want to feel confident in all Rx movements before I compete (including muscle-ups!) and I am hoping to compete sometime this coming year.

How is CrossFit different than other fitness programs you’ve been a part of in the past?

The things I love about CrossFit is that it is different every day and that it brings an exciting, competitive edge to exercise. With other workout classes or programs, I would find myself getting bored or worn out doing the same thing. I feel like CrossFit faces me with something new every day and challenges me to better myself.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

I have always been extremely competitive and hard on myself. Whenever I am in a tough spot in a workout, I always tell myself to be better. I think, “Come on.. you’re better than this. Keep going!” Not the best positive self talk, but it seems to work for me!

You never know what music will be playing at 5 Valleys, it all seems to depend on the coach and the day of the week (and I’m thinking perhaps the weather as well). If you were in control, what would your top choice for workout music be?

I like a huge variety of music, depending on my mood. During a workout I like a few different genres. I could work with 80’s rock like ACDC or Def Leppard, old school hip-hop like NWA or Biggie, or today’s rap like Kanye or G-Eazy.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

I like wod’s that are descending in reps (ie 21-18-15…) I know once I get through the longer rounds that it is all down hill from there! I don’t dislike a lot of movements. Some of my favorite movements are pistols, pull-ups, and almost all Olympic lifts.

Thanks Katie!

Wednesday, December 30th

A) Back Squats 4 x 5 @ 80% of 3RM

B1) Ring Rows 3 x 8
B2) Front Rack Carry 3 x 1

C) EMOM 10
1st – 8 Pull-ups/C2B
2nd – 8 Overhead Squats (moderate weight all unbroken)

Tuesday, December 29th

A) Power/Squat Clean 4 x 1.1.1 @ 80-85% of 1RM rest 7-10 seconds between reps and 2-3 min between sets

B) Push Press 3 x 5 @ 80% of 5RM

C) 2 x 4 minute AMRAP w/3 min rest
10 Wallballs
10 Toe to Bar
10 Russian KB Swings

Monday, December 28th

A1) Barbell Step-ups 4 x 6 each
A2) Strict Pull-ups 4 x 50% of Max Reps

B) 20 min Aerobic Pace
Row 1 min
20 Walking Lunges
10 Push-ups
30 Sec. Hollow Hold
40 Double Unders/80 SUs

Thursday, December 24th

We are adding morning classes at 5:30,6:30,7:30 and 8:30am but no afternoon/evening classes or open gym.

A1) Deadlift 4 x 2 @ 80% of 1RM
A2) Weighted Push-up 4 x 8

B) 16 Minutes
In Teams of 2
One working, One Resting
each person does each exercise every round

5 Power Snatch (115/80)
10 Pull-ups
10 Back Squats (115/80)

Meet a Member – David McEvoy

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

I’ve lived in Missoula with my wife for about 25 years, went to graduate school here, have been unemployed here, and like most people I know in Missoula cobble things together to have the privilege of living in such a beautiful place. We have two wonderful daughters, one at Hellgate HS and the other at Washington MS. I’m a medic for Missoula’s ambulance service and run a small business.

How did you first get involved in CrossFit and how long have you been CrossFitting?

Our younger daughter used to take fencing in the room next to 5 Valleys CF, and dropping her off there I used to think, “who are those nuts jumping on boxes?” I had never seen or heard of it before. That was three years ago.

Do you have any fitness goals or targets you would like to hit in the coming year?

I suck at running and lifting things over my head, so I’d like to run faster and lift heavier things over my head.

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

In comparison, really nothing. I hike, hunt, and commute on my bike, but if it weren’t for the gym, the great coaches and the amazingly supportive other members, I would never torture myself like this.

I internet-stalked you before this interview and found out that you founded, or were involved in founding Aerie, a backcountry medicine training program. How do see CrossFit making someone more prepared for dealing with backcountry medical emergencies?

Obviously, being fit, having a stronger back and joints, will make it less likely that you will roll, twist or otherwise hurt those areas. More importantly, though, I think CrossFit convinces you that you can do things that you otherwise might think you couldn’t . Most survival situations come down to mental fitness. Not to sound like a motivational speaker (think Chris Farley), but are you going to panic and do something silly because you think you can’t survive, or are you going to hunker down and figure it out? I think throwing an 8 or 20 pound ball over your head, over and over, when you think you can’t even stand up, will have tremendous psychological benefits if you are faced with a dire emergency where nobody is coming to get you. At least that’s what I tell myself and my students.

What does living in Missoula mean to you? What has kept you here all these years?

Missoula is a fantastic place to raise children. We love the community and love the access to wild places.

Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?

Winter will involve a lot of travel for work.

Thanks David!