Friday, June 1st

A) Snatch:

Build in weight. This is a good opportunity to drill technique. Goal is to go heavy without sacrificing form. These should be done as singles.

B) 4 Min AMRAP:
5 DB Cleans
5 DB Thrusters
5 Sit-Ups

** 5:00 Rest **

4 Min AMRAP:
Front Rack DB Walking Lunge

**DB In each hand for all DB Movements**

5 Simple Ways to Start Feeling Better Now

Most people that come to check out the gym, tell us they just want to feel better. After talking through their challenges, a common theme is trying to do everything or to make too many changes all at the same time. This creates a lot of pressure and one slip up commonly leads to quitting entirely. Instead start small to win big! Pick the one thing that you think will be the easiest to implement and sustain and get started. Developing a solid habit with one thing will help keep the ball rolling as you add in the next new habit. You don’t need to join a gym or buy a bunch of supplements to create a healthy lifestyle, but having an awesome community like the one at 5 Valleys CrossFit sure doesn’t hurt:)

If you need a little guidance on what you can do today to help you feel better, here is a list of 5 things you can do to help yourself feel great.

1 – Drink more water

Here is a lemon and the thing I squeeze it with to make fresh lemon juice. Also an awesome cutting board!


Even slight dehydration can cause all kinds of problems including: fatigue, dry skin, headaches, muscle cramps, and sugar cravings. It’s really easy to get busy and forget about drinking water throughout the day. Or if you are like me, you might drink coffee all morning and forgo any other beverages. The recommended daily water intake is 11 cups for ladies and 15 cups for guys. Remember these are averages, and you might need a bit less or a bit more. If you know you could use some more H2O, worrying about the exact amount isn’t your biggest problem. Instead, start by increasing your current intake in a way that is sustainable. I started having a large glass of water every morning before I have my first cup of coffee. I add a little lemon juice and sea salt to help with absorption. I have been able to be really consistent with this and it definitely makes a difference. I’ve also noticed that this early morning habit has helped me drink more water throughout the day.

2 – Eat 10 Shades of fruits and veggies a day

Check out the blog about this here. There are all kinds of reasons that eating a wide variety of fruits and veggies is important, but the biggie is gut health. The gut has been called the 2nd brain and can influence not only your physical but mental well being. If you are not a big fruit and veggie eater and 10 different types sounds like a ton, start small. Add an additional fruit or veggie to your current diet and have it every day. Once you’ve tackled that and been consistent for 3 or 4 weeks, add one more and do the same thing. It may seem like it will take a long time to get to 10 but if you can stick with it, in less than a year you will have a life-long habit.

3 – Get out in nature

Norman looking like a drowned rat while we are getting some quality outside time last summer.


We live in Montana, so likely we already enjoy the outdoors. You don’t need to take a week long backpacking trip to get the benefits from being outside though. Regularly getting out in nature has been shown to improve short term memory, decrease stress and reduce inflammation. Luckily, we live so close to all kinds of great trails to help us get these benefits. If you are short on time though, heading to a park on your lunch break, taking a morning walk or even sitting on your porch or deck and enjoying the views can make a difference.

4 – Regular Exercise

This is a no brainer. We all know we feel way better when we exercise regularly. Sometimes we put it off because we are too busy, or tired, or don’t know what to do etc. This is despite knowing we will be more productive and have more energy if we do exercise. If you are strapped for time or can’t make it to the gym, don’t let that stop you. Even just 10 minutes of activity will help you feel good. Go for a short run or do some squats, push-ups and sit-ups in your living room. We were made to move so get the blood pumping and get after it. You will thank yourself for it after.

5 – Meditate

Meditation does not have to be this fancy to be effective. It does look pretty pleasant though.


You’ve probably heard meditation is good for you but click here for a comprehensive list of 76 benefits of meditation. I used to think meditation was too out there for me, but after reading how many top performers meditate regularly, I thought it would be good to check it out. I am not the most consistent, but any time I am feeling stressed, anxious, or overwhelmed I will get back on it and always feel much more relaxed and focused. I currently use the 10% Happier app which is also called “Meditation for Fidgety Skeptics”. I’ve also used the Headspace app which is awesome too. They both have free introductory meditations that can help you get started.

Thanks for taking the time to read this. I would love to hear about any other simple habits you’ve used to feel your best. Also if you are ready to get started send me an email and let me know which habit you are going to tackle first! ([email protected])

Thursday, May 31st

A) 3 Rounds NFT:
50ft HSW/shoulder taps/box shoulder taps/noese&toes
5 strict MU/2+2 Scaled option
10 Strict T2B/K2C
12 Candlestick Roll-up

B) Complex: 4 rounds
3 Thrusters
5 Front Squats
1 Jerk

Wednesday, May 30th

A1) SA OH Squat Hold:
3x:30 ea arm

A2) SA OH Squat:
3×6 ea arm

Use same weight for both

15 minutes to work through the above

B) 3 min Amrap:
3 Hang Squat Cleans
6 Bar Facing Burpee

**Rest 3:00**

3 Min AMRAP:
10 Deadlift
10 Wall Ball

**Rest 3:00**

3 Min AMRAP:
Row for meters

Weight of barbell is 50% clean

**Athletes can start on whichever amrap they want, and then move through them in order from there. This will allow everyone to use a rower.

Tuesday, May 29th

A) Clean & Jerk: (12-15 Min)

Build in weight

Use this as opportunity to really drill technique. heavy but not at the expense of form. These should be done as singles”

B1) Strict Press: (12 Min)
B2) Strict Chin-up:

C)5 Min AMRAP:
Box Jumps
SA DB Snatch

Ascending Reps. . . start with 1 rep of each, then 2, then 3, 4, 5, etc.

**The snatch is done as 1 per arm, then 2 per arm, then 3 per arm, etc** “

Memorial Day Murph

Memorial Day Murph

We will have 2 classes on Monday morning tackling Murph. One at 8am and one at 9:30am.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Saturday, May 26th

A1) KB SL Romanian DL:
4×6 ea leg

A2) SA KB FR Walking Lunge:
4×6 ea leg ( switch arms ea round)

14 Min AMRAP in pairs:

Athlete 1:
Row for Calories

Athlete 2:
10 Pullups/Ring Rows
10 Situps w/plate
10 Squat snatch (95/65)

Switch when athlete 2 finishes 1 round. Score is total reps from both stations.

Friday, May 25th

A) Pause Backsquat:
2×4 @ 70%
2×3 @ 80%

3 Second pause at the bottom and at the top.

B) 17 min AMRAP:
150 DU/ 300 SU
30 DL (135/95)
30 Push-up
20 Alt Pistols/box pistol/air squats
20 S20 (135/95)
10 T2B/K2C
10 Bar MU

The scaled opton for BMU is 2 c2b/pullup + 2 pushup. . . these are to be done as 2+2 per rep, not 20 c2b + 20 pushup. “

Thursday, May 24th

3 Rounds NFT:
10 Headstand Weight Transfer
15 Stadler Leg Raise
10 Strict T2B/K2C
15 Ring Support Swings
:30 L-sit

B) Complex: 5 Rounds
3 Snatch Grip DL
3 Hang Squat Snatch

Wednesday, May 23rd

A) Deadlift:
3×8 @ 65%
1xME @ 40%

15 Min EMOM:
1) 10 ALt Front Rack Lunge (5 each leg)
2) 10 Hang Power Clean
3) :45 ME Cals on Rower

Weight on bar is 40-50% Clean
Log Cals on Rower