Bridger CrossFit - Bozeman, MT

Welcome to the muscle up club Paul!

Announcements:

• Dinner tonight at 7 p.m. at The Old Hatchery. 
• No 6:30 p.m. class tonight.
• We are starting 2 more On Ramps this year:  The next On Ramp starts on November 16 and will be MWF 12:30 - 1:30 p.m. with Ben.  The last On Ramp of the year starts November 23 and will be MTR at 7:30 p.m. with Meriah.
• We sold out of the fish oil we ordered!  If you'd like to get in on the next order, let us know!
• Sweatshirts!  You can pre-order one in the gym to get your discount.  We won't be ordering until next Friday, so you have some time, but sign up as soon as you can if you're going to get one.

Paul gets a muscle up! from Bridger CrossFit on Vimeo.

And, Paul got a muscle up on Wednesday night.  Give him some congrats when you see him!

Buy In:  Skin the Cats

WOD:  Deadlift 5-5-5

Then, 7 Rounds for time of:
10 Box Jumps
5 Ring Dips

#2

Nichole and Karen battling out this morning's Montana State Games WOD!
 

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Buy In: Snatch Skill Transfers

WOD: 
             3 Rounds For Time:
             10 Hang Power Snatches 95#/65#
             20 Burpees
             30 Wall Ball 20#/14#
             40 Double Unders
             a.k.a WOD #2 from the Montana State Games

Cash Out:  Relax and Stretch Out

     

Sweatshirts!

Our new sweatshirt design is done and we are ready to order.  This year's sweatshirts will be heavier than last year's, and with a new design as well.  Plus they will be zip up!  There is an order form, size chart, and a picture of the design in the gym.  Pre-order to receive a discount on your sweatshirt!  Sign up now!

Also, there will be no 6:30 p.m. class on Friday, as we're going to the Old Hatchery for dinner at 7 p.m..  Remember to RSVP today (via email or on the whiteboard in the gym) so we can make reservations.  Thanks!

 

Nicole push presses yesterday while Paul looks on.

WOD:  Today is an Olympic Lifting Day.  Come learn how to snatch from the "pockets".  What are pockets?  Come find out!

WOD 091103

Note:  We have changed the class sign up to close 1/2 hour before class begins.  From the feedback we heard last week, a lot of you sign up 1 hour before class begins.  Let us know if 1/2 hour won't work for some of you.  Thanks guys for signing up online for classes!  It's very helpful :)

Some of the gals working on their L-sits yesterday.

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Buy In:  Handstand Holds, 3 sets of 20 seconds, lowering yourself slowly at the end.

WOD:  Push Press 5-5-5.  Aim to keep all your sets above 80% of your max push press.

Then, for time:
80 Squats, 40 KBS, 20 Pullups
40 Squats, 20 KBS, 10 Pullups
20 Squats, 10 KBS, 5 Pullups

Use a 1.5 pood KB (1 pood) for the swings.

Join us for a paleo dinner out on the town!

Week 1 of the Paleo Challenge is over!  You're off to a good start! Here are a few pointers and reminders:

* Please turn your logs in on Fridays or Sundays so we can properly track and update points. 

* Remember, beans are NOT paleo.  Neither is Quinoa.

*If you slip ups (on purpose or not) don't waste the whole day! You are still eligible for some points.  HOWEVER,  it is the goal with a 28 day challenge not to cheat.  It's 28 days of your life
- you can do it!  It will be hard that's why its a challenge!  If you slip up please pick yourself up and get back on track ASAP.

* Be careful dining at restaurants, salad dressings can often have ingredients such as soy sauce, and/or sugar.  It's best to order olive oil for a side.  Remember, you can always claim a gluten or dairy allergy if you feel awkward making special requests. This is your health don't be ashamed to take care of it!  A good stand-by meal is a burger (with no cheese no bun),  along with a side of veggies or a salad with olive oil.  Mushrooms, onions, avocados, even salsa make for a good addition plain burger.

Still have questions?  Join us at the Old Hatchery (2711 West College St, Bozeman) this Friday at 7 p.m. for a hands-on learning experience on how to eat Paleo at a normal Bozeman restaurant.  Please RSVP by Wednesday at noon so we can make a reservation.  Thanks and keep up the hard work!

Buy In: 10 Burpee Pullups

WOD:  Front Squat 5-5-5
             3 Rounds for time: 
             10 Heavy Dead Lift
             50 Double Unders

Cash Out:  L-sit holds

Happy Halloween!

In honor of today we wanted to have a special pumpkin WOD! We had no pumpkins but we have medicine balls! 

WOD:  200m Overhead 'pumpkin' carry 10 'pumpkin' wall ball and 10 'pumpkin' cleans.  Use the same pumpkin for all three! 

Have a safe and Happy Halloween everyone!

Benchmark #3

Today we're doing the 3rd Benchmark for the Challenge.  Also, don't forget to turn in your logs today, and if you have not yet been WAMed (weighed and measured) and have your before photos taken, make sure to do so today before you change even more!  Also, please remember your $20 cash or check!

 Buy In:  Footwork drills for the snatch

WOD:  "Jackie"

For time:
1000m Row
50 Thrusters (45/35)
30 Pullups

Cash Out:  Get your costume on and get down to the Halloween party!

Benchmark #2

Come lift with us!  As bench mark #2 of 3 in the Paleo challenge we are testing your max effort in the deadlift today today!  Karen was among the many women to set a PR early this morning.  Girl power!  Come on men, get in here and show us what you got today!  Look at those numbers nice work everyone!

Buy In: L-Sit Partner Jumps

WOD: Deadlift 1 Rep Max




Cash Out:  Handstand Pushups Practice or Shoulder Press

Olympic Lifting Wednesdays

No WOD today, but that doesn't mean you won't get a workout.  We're going to be Olympic Lifting every Wednesday for the next few weeks - let us know how you like it!  We're going to focus on technique for a long time with each athlete, keeping the weights light or using a PVC.  The Olympic Lifts are a very technical skill, and we are all (at Bridger CrossFit, and, well, pretty much all CrossFitters) limited by technique, not strength.  If we can improve our technique, then maybe we'll get to a strength limited max some day.  And, as we know, strength is relatively easy to gain.

Remember this photo?  This is Aimee Anaya from Catalyst Athletics.  Keep this photo in mind today.  This girl can lift some weight!

No benchmark today

We'll pick up with the Benchmark WODs on Thursday and Friday to give everyone's hands a break for a couple of days.  If you are doing the Challenge,  please try to be here on Thursday and Friday!

Remember, in the challenge you can accumulate points for the following things:

• Attending WODs 3-4 days per week.
• Sleeping 7 (ok), 8 ( good!), or 9.5 (great!) hours per night
• Logging your WODs into Beyondthewhiteboard (so you might need to create an account)
• and most importantly, logging your food, which will be Paleo!  That means you should be eating meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  You should strive to have meat (or eggs) and vegetables at every meal along with some good fats.  Don't be stingy on the fats, especially if you find that you are hungry throughout the day.

Any questions?  Don't hesitate to ask.

Above: Joey looking really intense during "Grace"  yesterday.  Attacking this challenge with that kind of intensity will do you well.  Get after it!

Buy In:  Burgener Warm Up as a group.

Front Squat 3-3-3, then

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Situps