Quick reminder there is less than 2 weeks to register for this year’s Pukie’ Bash competition.

15 Wall Balls 20lbs

Run 400M

15 Thrusters 95lbs

Run 400M

15 Push Press 95lbs

Run 400M

15 Push Jerks 95lbs – see bonus

*Bonus: Hold a Handstand, total handstand time subtracted from elapsed time

This weekend was the our regional qualifier for the CrossFit Games in Aromas CA.  Here are a couple of clips from the top two guys.  Congratulations to Jenna from CrossFit Bridger in Bozeman who qualified for the games as well.

Ricky’s first workout

Matt’s Second Workout

4 Rounds for Time

Run 400M (sub double unders if it rains)

25 KB Swings 55 lbs

25 Wall Balls 20 lbs

This is an older picture of Brian, but I thought it was fitting for today’s effort.  You can only compare your effort to your abilities.  When your laying in a puddle, your laying in a puddle.

Elizabeth                                                                                                                                   

21-15-9 reps for time of:                                                                                                            Squat Clean 135lbs                                                                                                                   Ring Dips

The video was a little slow loading last night, but it is worth the wait.

  Adam and Jen both found their water bottles to be very heavy!!

A couple of yesterday’s war wounds.

Which is worse,?  The pain of using a muscle snatch instead of a power snatch or the joy of not lifting your hips and getting your shins out of the way?

Alternative Athletics Introduces Kids Classes!

You asked for ‘em, you got ‘em.

First, we need an idea of who is interested, and what times of day would be best for the classes. Please read through the following information, then post your input to the comments.

How much? We are going to do the kids classes with a punch card system, in order to accommodate family vacations, sports camps, and other things that make summer schedules a challenge.  We will have 3 different punch cards available.

5 classes for $25, 10 classes for $40, and 20 classes for $70. 

When? We need to have those interested give us input about the times for the classes.  Depending on demand, we will have one or two classes that run 2 or 3 times per week.  The times we have available are weekdays at 10am, 11am, 2:30pm, or 3:30pm.  We were not planning to do a kids class on Saturdays unless we get a lot of demand for one. 

We need to have at least 5 kids signed up to make a class, so the first time slot to have 5 kids signed up will be the first kids class we schedule.  We will cap a class at 10 kids.  We are thinking about splitting up the ages into separate classes, like 10-13 and 14-17, but we will see about that when we see who all we have interested.

So, please tell us if you have or know any kids that are interested, how old they are, and what days and time would be best for you, and we will get the kids classes started!

21-15-9

Power Snatch 95lbs                                                                                                                                                             GHD Sit ups

scale snatch weight and sit up technique to your ability

Alternative Athletics Introduces Kids Classes!

You asked for ‘em, you got ‘em.

First, we need an idea of who is interested, and what times of day would be best for the classes. Please read through the following information, then post your input to the comments.

How much? We are going to do the kids classes with a punch card system, in order to accommodate family vacations, sports camps, and other things that make summer schedules a challenge.  We will have 3 different punch cards available.

5 classes for $25, 10 classes for $40, and 20 classes for $70. 

When? We need to have those interested give us input about the times for the classes.  Depending on demand, we will have one or two classes that run 2 or 3 times per week.  The times we have available are weekdays at 10am, 11am, 2:30pm, or 3:30pm.  We were not planning to do a kids class on Saturdays unless we get a lot of demand for one. 

We need to have at least 5 kids signed up to make a class, so the first time slot to have 5 kids signed up will be the first kids class we schedule.  We will cap a class at 10 kids.  We are thinking about splitting up the ages into separate classes, like 10-13 and 14-17, but we will see about that when we see who all we have interested.

So, please tell us if you have or know any kids that are interested, how old they are, and what days and time would be best for you, and we will get the kids classes started!

Handstand Push Ups                                                                                                                                                                Do one Push up on the First Minute                                                                                                                                          Two on the Second Minute                                                                                                                                                        Three on the Third minute                                                                                                                                           Continue to increase the number of reps by one each minute until all the reps cannot by completed in the allotted minute – If you are unable to do Handstand push ups, do the hardest, most vertical variation from today’s video.

Hey guys, this is our new website with spooky media here in town.  Let us know what you think about the new site lay out in the comments feature!!!  If your comment does not show up right away, we are probably training someone and have not had a chance to moderate.  Please be patient with us as we figure this out.

Clint

Nate
how many rounds in 20 minutes
2 muscle ups
4 handstand push ups
8 KB swings 72lbs

Run 5K

Tabata Something Else
8 rounds of 
max pull ups in 20 sec
10 sec rest
8 rounds of
max push ups in 20 sec
10 sec rest
8 rounds of
max sit ups in 20 sec
10 sec rest
8 rounds of
max squats in 20 sec
10 sec rest

Clean and Jerk
Find your 1 Rep Max