Saturday, April 30th

A1) SL RDL 3 x 8
A2) Side Plank 3 x 30 seconds each

B) 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

Friday, April 29th

A) Clean 4 x 3 @ 80% of 1RM

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

C) 12 minute AMRAP
5 Power Snatch (115/80)
200m Run
rest 30 seconds

Thursday, April 28th

A1) Deadlift 3 x 5 @ 75-80% of 1RM
A2) Weighted Push-ups 3 x 10

B) 15 minute EMOM
1) 7 Thrusters
2) 30 Second Row
3) 30 second Hollow Hold

Wednesday, April 27th

A1) Handstand Hold/Walking 4 x 30 seconds
A2) Ring Rows 4 x 8
A3) Strict Toe to Bar/K2C 4 x 5-10

B) 20 minute Aerobic Pace
400m Run
15 Russian KB Swings (70/53)
10 Box Jumps
5-10 Pull-ups

Meet a Member – Niels Maumenee

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

I’m originally from Maryland. I went west to Colorado College and then bounced around for a while as a field ornithologist. In the Spring of 2001, I had a job surveying for songbirds recolonizing the burned areas of the Bitterroot National Forest. I was pretty into whitewater kayaking at the time and one evening surfing the ledge 15 years ago I met a beautiful woman floating with her friends. Fast forward to 2016 and I’m now a 42 year old happily married man with 2 awesome sons (ages 12 and 9).

I have been an employee of the University of Montana for the last 14 years until last week, when I started working remotely for DreamHost as a Cloud Systems Engineer.

I started CrossFit two and half years ago with some encouragement from wife as a way to combat my rising blood pressure and cholesterol levels. Since that time my numbers have dropped and I can say I am in better shape now than I was in my late twenties as a field biologist.

You just recently stared working from home. What are the biggest changes you’ve noticed. What’s been really great so far, and what’s the been the biggest struggle?

I just started working for DreamHost on their cloud computing offering – April 11 was my first day on the job. Up until now, I have worked at the University of Montana on various technology projects and the last two years I’ve spent my time building a cloud to support research computing in the College of Forestry.

So working from home is a big change from going to an office. So far I really like it. I feel like I really have a lot to learn so I can get quality focused time at home with fewer interruptions than what I used to get in the office. The biggest struggle is making myself stay away from my computer when it is time to stop work. It is harder to get away from the office, since it is only a few steps away.

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

There are a couple goals that I am shooting for. I would like to back squat over 300 lbs, Right now my one rep max is 295. I would also like to deadlift over 400. I’m also really close with a one rep max of 395 lbs. Most importantly, I would really like to build my stamina. I’m getting better at pacing myself but I still loose it when I have to do something that takes some skill like double unders or toes to bar and my heart rate is jacked.

What is your favorite way to spend your time outside the gym and work?

I love spending time outdoors with my family camping, biking, floating, etc., but skiing is my favorite. Both the boys are becoming little rippers and Zia is one of the best skiers I know so it it is pretty fun to spend a day on the hill with them. I’ve also been getting better at cooking and I actually enjoy it when I am not pressed for time.

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 go blank. I believe some folks call it ‘the dark place’.
Just kidding…sorta’ , I pretty much think about not puking :-).
Actually, at one point suffering my way through 16.1, I thought to myself, “Is this what I consider a good time on a Friday night?… I guess so.”

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 would pick one of the CrossFit girl WODs like Fran, Grace or Helen, or perhaps a hero WOD. I feel like it is interesting to know your scores for those benchmarks. I think that is why I like the strength testing we do at 5 Valleys, it gives you something to compare yourself to. It has been a while since I have done Fight Gone Bad so –

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thanks Niels!

Tuesday, April 26th

A1) Back Squats 5 x 5 @ 80% of 3RM
A2) Strict Pull-ups 5 x 50% of Max Reps

B) 4 rounds
30 Double unders
12 Barbell Reverse Lunges
12 Burpee Bar Hops
1 minute rest

Monday, April 25th

A) Split Jerk 3,3,1,1

B) Push Press 4 x 5 @ 80% of 5RM

C) For Time
1000m Row
then 3 rounds
20 Wallballs
15 Toe to Bar
16 minute time-cap

Barbells and Brews Workouts!!

Workout 1 (100 points):
11 minute AMRAP
Buy In: Wallball Shuttle Run with 20lb wallball
Then in remaining time as many reps as possible of:
20 Box Jump Overs (30/24)
14 Chest to bar Pull-ups
After finishing the Wallball shuttle run, teammate one will perform 10 consecutive box jump overs then teammate two will perform 10 box jump overs (either athlete can flip to change the height). Once the 20 reps are complete the team will move onto the pull-up station with teammate one performing 7 chest to bar pull-ups then teammate two completing 7.
Both athletes must remain at either the box jump or pull-up station until all reps for team are complete i.e. one partner can’t run ahead and wait at the pull-up station while their partner finishes the box jumps.
Score is total # of reps for the box jump overs and chest to bars.

11 minute AMRAP
Wallball Shuttle Run with 14llb wallball
Then in remaining time as many reps as possible of:
20 Box Jump Overs (24/20)
10 Pull-ups (partner can assist)
(each teammate will perform 10 consecutive reps at box jump station for 20 total reps for the team and 5 consecutive reps at pull-up station)
Score is total # of reps

Workout 2a (50 Points):
3 minute AMRAP
5 Snatches Male Rx – 115 Scaled – 75
5 Snatches Female Rx – 75 Scaled – 55
Cannot start snatches until teammates barbell is on the ground

Rest 2 minutes then

Workout 2b (50 Points):
6 minute AMRAP
Female performs
6 Shoulder to Overhead Rx – 75 Scaled – 55
6 Alternating Reverse Lunges Rx – 75 Scaled – 55 (3 each leg)
Both teammates do 4 burpee bar hops
Male performs
6 Shoulder to Overhead Rx – 115 Scaled – 75
6 Alternating Reverse Lunges Rx – 115 Scaled – 75 (3 each leg)
Both teammates do 4 burpee bar hops
Cannot start burpees until the bar from partner that just finished the lunges is back on the ground. Also cannot start Shoulder to Overhead until both teammates have completed all burpees.

Rest 2 minutes then

Workout 2c (50 Points):
3 minutes Max Rep Toes to Bar
3 minutes Max Rep Knees to Chest (Knees must break parallel) or Toes to Bar
Athletes need to inform their judge prior to starting if they will be doing Toes to Bar or Knees to Chest. Each Knees to Chest is worth one rep and each Toe to Bar is worth 2 reps. Both athletes on the team must do the same option (i.e. the female teammate cannot do toes to bar and the male do knees to chest or vice versa).
One partner goes at a time and other cannot start until they are completely off the bar.

Score is total reps at each station. 2a, 2b and 2c will be scored as separately with points for each workout.

Workout 3 (100 Points): Death by Clean and Front Squat
Each minute on the minute Athletes will have 1 minute to perform
1 Clean, 1 Front Squat
2 Cleans, 2 Front Squats
3 Cleans, 3 Front Squats
4 Cleans, 4 Front Squats
5 Cleans, 5 Front Squats
6 Cleans, 6 Front Squats
7 Cleans, 7 Front Squats
8 Cleans, As many front squats as possible in the remaining time
Rx (145/105), Scaled (105/75)

Both teammates will go through at the same time. If one cannot complete all the reps one round then they do not move on to the next station. If their teammate does complete all the reps they will still continue on in the workout. Score is total reps completed.

Saturday, April 23rd

A1) KB Suitcase Carry 3 x to Yield sign (change hands at yield sign)
A2) Handstand Push-up 3 x 5-10
A3) Barbell Lunges 3 x 12 (alternating step forward/push back in front/back rack or OH)

B) 15 minutes in Pairs
1) 200m Run
2) 5 Hang Squat Cleans
5 Burpees
5 Box Jumps
change when runner gets back

Friday, April 22nd

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

B) ‘Helen’
3 rounds for time
400m Run
21 KB Swings (53/35)
12 Pull-ups