Team Chalk Junkies from the 2017 CrossFit Games Intramural Open. WTH are they doing?
WOOHOOOO! We are doing a repeat of an excellent 2017 CrossFit Games Open Workout. The 2019 CrossFit Games Open starts in just a few months and we want to get you ready for it. Today's workout is one that requires all of your mental toughness and grip strength. Good things we've been working on that, too. Be sure to watch Nicole Carroll's video below for excellent tips and strategies for this workout. Have fun!
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Join us Wednesday night at 6:30 PM for a FREE talk on Surviving the Sugar Rush - Eating tips for The Holidays with Ridgeline Fuels.
The 6AM class has fun with dumbbells!
Over the summer, Coach Zach attended a CrossFit Jump Rope Specialty Seminar and returned with all manner of great drills and progressions for improving our jump rope skills. For today's workout we are using one of the double under substitutions he learned in that course. If you don't have consistent double unders, you will substitute with high knees. Check out today's Technique Tuesday video to see how to do the substitution correctly. Good luck and have fun!
BFFs Heather and Chelsy do "floor elevated" push-ups. We prefer this modification rather than going to your knees so that we preserve the plank position during the push-up. As you get stronger you can lower the bar.
Scaling and modifying gymnastics movements, e.g. push-ups, pull-ups, toes to bar, pistols, is a reality for all CrossFitters at some point in their athletic development. As your technique improves and you get stronger gymnastics movements become much easier. For so many gymnastics movements technique is more important than strength. You can be as strong as an ox, but if you lack technique, you're not going to be able to do the movement. Toes to bar is one such movement. Check out today's Technique Tuesday video to learn how to overcome 4 common toes to bar mistakes. Pay attention to your technique and today might just be the day you get your first toes to bar! Good luck!
Allison and John climb the tall ropes.
Congratulations! You all survived our September Beyond the Whiteboard Level UP Challenge. Congratulations to Kerri Strasheim for winning! She increased her Fitness Level by 31 points! What was her secret? She is consistent at the gym and she logs her scores. Kerri has logged 100 workout days in the past 5 months. She averages over 12 days per month in the gym and I see her logging her hikes and walks on the weekends.
Kerri's pie chart looks exactly like we want our gym programming to look like. We know that if you're stronger all of life's activities are easier, so we have at least one heavy lifting day and we pick up, push, pull and carry weighted objects regularly. The rest of our weekly and monthly programming is designed so that you get as many conditioning stimuli as possible. Our workouts are constantly varied and high intensity. We've seen this style of programming work for so many of our clients, and especially so for the ones who are exposed to it at least 3 times a week.
Now that the September challenge is over, we will do a short deadlift cycle to get you all ready for Night of the Living Deadlifts on October 27th, and we will refocus on specific skill work like rope climbs, pull-ups, ring-dips, muscle-ups and pistols. Today's workout is a reflection of that refocus. Good luck and remember to wear your tall socks today.
Feb 22 CrossFit Open Begins
Feb 27 FREE OCR Info Session at 6:30 PM
March 13 8-Week OCR Training Course starts
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
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