Meet a Member – Brian

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

My wife, Jen, and I live out in Frenchtown. My wife and I moved out west in 2012, at which point we bounced around a bit, trying to find a place where we both could work, until 2014 when we moved into Frenchtown. My wife is the dentist at Frenchtown Dental, and I work on the south-end of town for an engineering firm – HDR. At HDR I’m a professional civil engineer who generally works with bridges – their design, rehab and inspection – think Dilbert but with less cats.

I took a look at HDR’s website and it looks like they are everywhere! With over 225 locations worldwide do you ever get tempted to move and try working from another office location?

When I accepted my position with HDR I was living in Cleveland, and the new job was a way to fulfill a goal to move to a place more accessible to the outdoors and into the mountains. Before the move I had only passed through Missoula, but now it’s always tough to leave. So while I have traveled for work to various locations, and it’s fun seeing new places, I always look forward to the flight home.

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

I lived in Cleveland before moving to Missoula, where I had a couple friends trying to get me to try Crossfit out. While I was there I never did, but when I moved to Missoula in 2012 I gave it a try, and have been participating every week since.

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

There are a number of movements that I either don’t have (muscle ups, handstand walk) or could be improved (double-unders, butterfly pull-ups, Olympic lifts). I can’t say that I have a goal for this year, but it’s always nice to see a positive progression whether it be more weight, better mechanics or increased mobility in the movement. That being said I’ve had the idea, for a bit, that it’d be sweet to snatch my body weight.

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

I enjoy running – nothing serious, but hitting the road or trails is definitely a plus for me. I also enjoying hiking with my wife, and getting out camping when possible.

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 would probably say ‘competiveness’ keeps me moving, whether it’s the person ahead of me, or knowing that I can beat my previous time.

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’ve always enjoyed doing Blake
4 RDS
100 Walking Lunge with 45# PL OH
30 Box Jumps at 24”
20 WBS @20#
10 HSPU

Wednesday, July 13th

A) Push Press 3×9 @ 60-70% @ 21X2

B) Toes to Bar 3×50% of max rep

C) 18 min AMRAP:
10 KB Swings (53/35)
4-8 Strict Pull-ups
400m run/ 500m row
10 KB Swings (53/35)
6-12 Kipping Pull-ups

Tuesday, July 12th

A1) Deadlift 4×8 @ 50-60% @ 30X1 tempo
A2) Weighted Push-ups 4×10 @ 30X1 tempo

B) For Time:
Start wth a 400m run
Then 2 rnds of:
15 Box Jumps
10 power snatches (95/65)
Then 400m run
Then 2 rnds of:
15 Box Jumps
10 S2OH (95/65)

Monday, July 11th

*Start of new strength cycle

A1) Front Squat 3 x 9 @ 60-65% @ 31X1 Tempo
A2) Wallball 3 x 10-20 (for quality not speed) rest 2-3 minutes

B) 4 x 3 min AMRAPS
5 Hang Power Cleans @ (115/85)
30 DU or 50 SU
5 Wallball shots
* 2min rest between AMRAPS

Saturday, July 9th

Deload Week

A1) Thruster
10-8-6-4-2 (build to a moderate double)
A2) Strict pullups 4×5

B) In Pairs 1 working/1 resting:
Buy in 1000m Row
then 2rnds:
20 Snatches 115/80
40 Box Jumps
60 DU

*Split reps evenly

Friday, July 8th

Deload Week

A1) Back squat 3×8 @ 31X2
A2) Step-ups 3×8 p/leg

B) 18min AMRAP
20 Walking lunges
18 KB swings 53/35
16 Push-ups
14 Med Ball Cleans
400m run/500m row

Thursday, July 7th

Deload Week

A) Power Clean 12 min build to Tn’G 3rep

B) 10min Handstand Hold/ Walk practice

C) 3 rounds for time:
10 OH Squat/ Front Squats (95/65)
10 pull-ups
200m run

Meet a Member – Zia Maumenee

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

I grew up in PA and moved to MT in the summer of 2000. I am turning 40 this July. I am stronger and healthier than I was in my 20’s.

I am the mother of 2 really great kids, and as most of you know I am married to Niels. I work at the National Forest Foundation which is pretty great because it is my job to give away money to conservation/restoration projects on the National Forest lands. Those upgraded mountain bike trails in the Rattlesnake Recreation area- That’s what I like to fund.

It sounds like your position hold some power over dispensing of funds towards various needs. If someone were to want to bribe you for a favorable decision, what would it take?

It is my job to read proposals for projects slated on National Forest lands. There are 193 million acres of National Forest lands, so that requires a lot of work to restore, maintain, and enhance these public lands. I work with a committee to make the ultimate decisions, but I have to admit, my favorite projects involve, cute fuzzy animals and their habitats, mountain bike trails, and getting kids out in the woods. I have a hard time saying no to people when it comes to conservation projects, so fortunately I get to be the “yes” girl, and my coworker does all of the “no” calls. We are the good cop/bad cop team as far as the grants world goes.

Now that Niels works from home, is he finally be helpful around the house (a note to the readers, Niels could be the best husband in the world, but I still like to give him a hard time)?

Note to other husband’s out there: Step up your game! Niels helps more than anyone I know. He cooks, cleans, takes care of kids and works really hard. He never complains either. Now that he works from home, he is even more helpful. I actually complain that he doesn’t sit on the couch enough. He isn’t a workaholic either. He takes time for me when I ask and will binge watch shows with me, especially Game of Thrones. He is pretty rad. I strive to be more like him.

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

4 years ago, I heard about Crossfit on a podcast and sought out a gym in Missoula. At the time, Crossfit Missoula was in a garage near Southgate mall. I started going there and getting my ass kicked once a week. I was hooked but didn’t maintain a regular crossfit routine until coming to 5 valley’s last spring. I have now been consistent for over a year.

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

Double unders and more pull ups without a band. I don’t usually have weight lifting goals, just want to get stronger and increase mobility.

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

First and foremost, I like to spend time with my family. My favorite things to do with them are ski, mountain bike, hike, and travel. Secondly, I like to hike with my girlfriends. And finally, gin and tonics on the back patio with friends and good food. I used to cook a lot, but now that Niels does it all, I have given that hobby up for the most part except for maybe one meal a week.

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 just keep breathing. I like long workouts. I always start out slow and then ramp it up. If the music is good, then I get really into whatever the movement is, but honestly, I know it is going to end, so I really don’t worry too much about it. I am not very competitive, so I’m just here to have fun.

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?

Start out with some deadlifts, then back squats.

I love 20 minute AMRPs, jumping rope, pull ups, push ups, squats, running, box jumps and KB swings. Nothing over head, although I do like Turkish Getups.

Thanks Zia!

Wednesday, July 6th

Deload Week

A1) Push Press 4×5 (moderate weight) @ 31X2 tempo
A2) Farmers carries 3×1

B) “Annie”
50,40,30,20,10
DU
Sit-ups

C) 8min EMOM
20-30sec Hollow Hold
20-30sec Superman

Tuesday, July 5th

Deload Week

*This week will focus on going a little easier to rest up from strength week, and getting ready to hit a new strength cycle next week.

A1) Good Mornings 3×10(light) @ 3121 tempo
A2) Ring Rows 3 x 8-12 @ 31X2 tempo

B) 8min AMRAP
200m run
8 KB Swings (53/35)
8 Box Jumps
-Rest 2min-
8min AMRAP
250m row
8 wallballs
8 T2B