3 Rounds

400m run

20 Kettlebell snatch (45#/35#)

Bearcrawl lap

Marketing food to children

Please keep in mind that you may need more work on certain joints/muscle groups, or there may be movements in the weekly warm up that aren’t appropriate for you. Please feel free to modify this to suit your own needs. This warm up is intended to be a guideline for those not sure what to do, or who are bored with the old standby.

If you need help with any of the warm up movements, or need ideas on how to modify the warm up, please let one of the trainers know!

Weekly Warm Up:

Row 750 meters

3 rounds of:

10 Roman Chair Situps

10 Back Extensions

10 Pull ups

10 Lunges each leg

spend time on Handstand Push up practice.

5 rounds

1 min plank hold (hold for as many seconds as possible during the minute)

1 min burpees

post total time held in plank and total number of burpees to comments

Ok, so we are NOT going to start being burpee nazis, but….there is skill and technique to everything.  Give this a try today and see how it goes.

Here is another piece of evidence that indicates gluten might be to blame: 

Science Bite: Gluten-Free Diet In Irritable Bowel Syndrome

Pullup x 3RM (use DBs, med balls, belt, chain if necessary) 
Fast Sled/prowler pull x down and back
*Rest between exercises minimal (10-15s) and Rest between contrasts is 1-2 min)
8-12 total sets

Is it Greek to you?  Just come in, we promise Zach will explain it.

Invisible Wounds of War

SOS flyerSOS waiverSOS registrationFrom the people who bring you Pukey’s Bash, a wet and sandy summer event to support our local Rescue Swimmers!

Expect to sweat, expect to get wet, expect the unexpected, and expect to have a blast at the 2nd Annual S.O.S. (Support our Swimmers) event.

Saturday, June 29th
Lake Elmo, Billings, MT
Early Check in from 5:00pm to 7:00pm on Friday the 28th.
Saturday Check in begins at 7:00am
Event tutorial at 7:30am
WODs begin at 8:00am
BBQ at 1:00pm (or whenever the WODs get done)

Compete as an individual or as part of a team, or both. Prizes for top men’s and women’s score in each WOD, top overall man and woman, and top team.

Teams of 3 adults. Any combination of genders is fine – all male, all female, or co-ed; all teams will compete together.

Bring the kids for fun in the sun and a fun kids event – we’ll scale for all ages, and the kids participate free with your registration.

This event won’t be quite as strenuous as Pukey’s Bash – we are out to get a good morning of workouts and have a great time. Most events will be self-scaling. Some of the scoring will be on an honor system – we will be trusting you to count some of your own reps – don’t be a score whore.

There will be individual events (more than one, haven’t decided on final events yet), one team event, and one kids event.

Registration and waiver will be required to participate, spectators are welcome.

Registration is $40.00 per participant, that covers individual, team, or both. Registration includes a t-shirt and BBQ.

Registration will be capped at 60 individuals and 20 teams.

Registration deadline is June 12th if you want a t-shirt. After June 12th we will fit you in if we have room, but you won’t be guaranteed a shirt.

Registrations are non-refundable, but fully transferrable.

Spectators are encouraged to pre-pay for the BBQ, $15.00 per person. Kids 12 and under $5.00 BBQ.

We might run, jump, lift, swim, throw, climb….who knows! Not a great swimmer? Never fear, life jackets will be available, and the US Water Rescue Dive Team will be in the water keeping us safe. The events will not be technical in nature, non-CrossFitters will have no problem. (Or at least no more problem than the rest of us!)

There will be a technique tutorial 30 minutes before the start of the event, for anyone who isn’t familiar with any of the movements.

All proceeds (after event cost) will go directly to the US Water Rescue Dive Team. These men and women volunteer their time, and provide most of their own equipment to go in the water after us when we are in trouble. The Dive Team performs ice rescues, swiftwater rescues, evidence retrieval, and body recovery as well as education and awareness training about water safety and rescue.

The Dive Team’s job is often not fun, and often does not include a happy ending. These folks willingly go into the water to save others, help solve crimes, and to retrieve loved ones and provide closure after tragedies occur.

Please help us fund the Dive Team so that they can continue to do this important work. Currently the Dive Team needs help with the financial upkeep of their boat. It is pretty tough to do effective rescue work without a boat, and the team is in danger of having to sell their boat. Please help them keep their boat licensed, insured, and maintained. Your registration or donation for this event will be tax deductible. Receipts for tax purposes will be available upon request. Make sure to mark the “receipt desired” box on your registration. Receipts will be available on-site for day-of-event donations. Please check back for updates – we may make some changes as the event gets closer!

Max weight Prowler lap in 3 minutes

and

Max weight seated Sled pull in 1 minute

take at least 4 tries at each, do them in whichever order you want, or mix them up.

Check out the video on Paleo from the Dr. Oz Show, with commentary from humansarenotbroken.com.  I’m not a huge Dr. Oz fan, but it’s nice to see Paleo explained by people who actually know what they are talking about, especially on such a main-stream show.

  21-15-9

Half Moon Ball Slams (2 ct)

Knees to Elbows

Mountain Climbers (2 ct)