Barbara

• 5 Rounds
• 20 pull ups
• 30 push ups
• 40 sit ups
• 50 squats
• 2 minute rest each round 

As the 1 year anniversary of the gym we are starting, today, the 1 year ironman burpee challenge.  Today we do one burpee, tomorrow 2 burpees until next anniversary when we will do 365 burpees if anyone is still in the competition.  There will be a limited addition t-shirt for the person who makes it the longest and or everyone who is still going strong next year.  Best of luck and congratulations to the whole Alternative Athletics Tribe!!

The “where you at” t-shirts are in, but it was a small order so they will sell out fast.

From Tyson at CrossFit 4800

Hello everyone, i apologize to those that have emailed me and i have taken my sweet time to get back to you. I have been super busy. We have set the date of April 24 for the spring meet. After kicking around several dates this has been the most feasible. We will follow the same format as before with standard weight classes and USWA rules. It is 10.00 per person with a BBQ to follow the competition. I will send out a more formal announcement soon with all the details. We urge everyone who has competed before to come back and do it again as well as for all those who are first timers to come and see how much fun we have! There are also rumors that formal nationally ranked lifters Brett Tuddsbury and Justin Braun of Bozeman will knock the dust off and come and compete. it is sure to be a good time!. Email me with any questions and or confirmations of being able to attend as well as those gyms that have people wanting to compete. I would like to have
a rough idea as soon as possible about the number of people Last fall was a huge success with upwards of twenty competitors. we had a good female turnout and would like to see the same! Thanks and we’ll see you soon. Tyson

SoCal Sectional WOD 3

For time
Run 400m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 16#@8ft)
25 Thrusters (75/45lbs)
Run 400m

Here is Dana’s thrusters later in the same workout.

Had to share this from Mel and Jenna Marsh.

“Just  had to let you know Jenna had an amazing state swim meet.  Her chest still hurt but she blew the competition away.  I guess PT is helping.  She set 4 state records and is now ranked 13th in the US for 14 yr olds in the 50 Free.  We’re headed to Seattle tomorrow for her big meet.  She still wants to do Alternative but might have to wait till summer.  I think she is seeing what strength can do for you.
Take care,
Mel”

The gym will be closed the 19th of March – 22nd of March for the CrossFit Games Mountain Sectionals.  We will be back to our regular schedule on Tuesday the 23rd.  We appreciate your patience with this interruption in service.  Programming that can be completed at home will be provided on this website.

This up coming Sunday 5K fun run.  3/14 (Sunday), Billings, THE SHAMROCK RUN. 5k and Kids Run sponsored by the RIM RUNNERS. PRE-REGISTRATION: $20 Race entry fee per Individual; $25 Race entry fee per Family; $5 Race entry fee for those 18 and younger who are not YRR members (either individually or as part of a family membership). This entry fee includes a 1-year YRR Membership. Kid’s Run is free. Pre-Registration is also available at Time Out Sports from 10:30-2:00. On Saturday, March 13, Pre-Registration is also available at Time Out Sports from 10:30-2:00. Contact Bill at 855-1069. Click here for registration form. On Friday, March 12 at Time Out Sports kick off the Shamrock Run weekend with a book signing and visit by Olympian and Coach Jeff Galloway, followed on Saturday, March 13^th with 2 sessions of Jeff Galloway’s running clinics, and then run the Shamrock 5K on Sunday, March 14^th. Details regarding the running clinics by Jeff Galloway can be found on http://montanagovernorscupmarathon.org/ or call Time Out Sports, 245-9735.

Garrett

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden,4.

Three rounds of:

• 75 Squats
• 25 Ring handstand push-ups
• 25 L-pull-ups

Run 5K

Good Thruster from later in the same workout will be posted tomorrow.

Ok guys,

We are going to meet at the east side of pioneer park down by Senior’s track.  We are also going to be running an hour later so that everyone can sleep in.  See you all at 9am tomorrow for a 5K fun run.

Clint

Cecilia

1 burpee on the first minute

2 burpees on the second minute

continue until the alotted amount of burpees cannot be complete in a minute

First, for those who might possibly be toying with the idea of heading to the Mountain Sectionals for the 2010 CrossFit games, registration will be closing this Saturday at midnight.  Last I had heard there are 11 spots left for men and only 65 women have signed up out of 150 spots.  If you can’t do the workout’s Rx’d they will allow scaling, but this will take you out of the running for regionals.  The top 30 men and women will move on to the next level, so women have almost a 50/50 shot right now!!    I’m heading down on Friday and coming back Monday (Mar 19th-22) with room for one more person.  If you are looking to sign up click Here!!

This poster cracks me up!!

Second, Saturday’s WOD will be held at 10am, but the Olympic Weightlifting with Phil will be pushed back to 11 am.  There is getting to be to much overlap between the two classes.

Third, unless we hear of a new time for Sunday’s run (Bjo it is up to you) we will be meeting in Pioneer Park at 8am.  If this changes I will post it on the main page by Saturday night.  Bjo if you can get you hands on a link to the race course I would appreciate it.

MPH

• 6 rounds
• 6 Man Makers 45lbs
• Run 400M