10 Sit Ups
20 min AMRAP
200 ft Prowler Push @ 55% Back Squat
15 Evil Wheel
25 Hip Extensions
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
Start @ 55% of your 1 rep max Hang Snatch
1 rep on the first minute
2 reps on the second minute
continue until you cannot get all the reps done in the given minute
10 - 1
Kneeling Half Moon @ 33% snatch
9 Thruster 95/65
35 Double Unders
1 minute max Assault Bike Calories
1 minute max Ladder Carioca
1 minute max Hollow Rock
1 minute rest
Hey there everybody! In case you did not know, the Olympic Weightlifting segment of Big Sky State Games is next Saturday and is hosted by our barbell club and gym. Volunteers are needed to help with the event. Weigh-ins start at 7am and lifting begins at 9am. If you are interested and free that morning, please get a hold of Lacey at 672-9191. Thanks!!
Starting in August we are bringing the Friday BBQ back along with a weekly competition for the locker WOD.
Due to the Aerialists being here on Friday nights and to coincide with most people's work schedule we are going to start the BBQ at 4. Instead of only a few people covering all the food, we are going to make it $5 a plate.
The MVP Workout will come out on Thursday night and only be available on Friday. The best score that day takes the locker and the belt.
45 seconds Floor Wiper
45 seconds Hammer Swings
3 minutes rest
800 Meter Run
10 Burpee Box Jumps
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Four rounds for time of:
100 foot Walking Lunge with 45lb plate held overhead
30 Box Jumps, 24 inch box
20 Wall Balls shots, 20 pound ball
10 Handstand Pushup
400 Meter Run
2:00 Plank Hold
For those who remember back in the day this exciting event has lead to many shenanigans, flipped canoes, midnight strolls in the dark looking for climbers, and many more adventures.
This year on August 18th, Marriah and Chad are hosting on their property out in Nye. There are no structures, have to bring your own camper or tent, but there is water and power.
There is a sign up sheet at the gym with the address and maps are available.
Here is how the whole thing breaks down. People show up on Saturday morning and will be broken up into 2 teams School yard style at noon.
- The team Captains this year are Marriah and Susie.
- Teams will have as equal of number men and women as possible.
- Once you have participated in an event you cannot participate in another event until everyone on your team has done something, event or challenge.
- Known events so far are:
- Oly weight Folf (see example below): 2 person same sex teams
- Atlas stone Bocce: 2 person mixed sex teams
- KB Beer Pong: 2 person mixed sex teams
- Foot race: 2 men 2 women from each team (combined time)
- "Midnight" hoover ball: 2 person mixed sex teams
- Outside of events, at any point in time anyone can offer up a 2 minute challenge of any kind (staring contest, push ups, breath holding, tickle fight, spoons.) When you issue a challenge, anyone from the opposing team can accept your challenge, you don't get to pick your opponent.
The team that wins the most events and challenges by dawn (visible sun) on Sunday wins. If there is a tie, there won't be a tie . . .
If enough people sign up, we will potluck between dinner on Saturday and Breakfast on Sunday. Bring your own drinks and water, plenty of water.
If you have any questions as to events, ask Clint. Questions as to location ask Marriah.
This is always a blast, I am so glad that Marriah got the ball rolling on this again.
And previous "pole dancing" attempts:
Max Bench Press
@ least 7 rounds over 90%
Compare to 12/27/17
then 2 minutes max GHD Hip Extension
Wait!!!! Did I lose you at "WalMart"? Just hang on......hear me out. I wanted to share my experience with the WalMart Pick up app and about reading about the InstaCart app in today's Billings Gazette article. It got me thinking about a couple of things. I struggle going into Walmart. On top of that, I'm an impulse buyer. My friend told me to try it. This is what happened on my first purchase:
1) I stuck to my list - No impulse buying, which in turn, will help me stay on budget. I can see my total as I add.
2) I don't have to drag my son into Walmart and try to shop...while I chase him.
3) I was more apt to order healthier options, because I did it at my leisure.
4) It is FAST! You schedule a pick up time. When your order is complete you "Check in" and tell them what color of vehicle you drive. When I got there, there were 2 ladies there wait for me and loaded it in my vehicle. So fast I had time to go home, put it away and go back to work. BAM!!!!!
Now for the InstaCart......I haven't tried it, but basically its sort of Uber'ish. $5.50 for delivery and here are the stores in Billings that will deliver to your house, work......whatever works for you. Here are the stores they work with:
Natural Grocers (they are a big supporter of them)
I may be late to the table with this info, but I was so excited how seamless it was and all the ways it could be a time saver for us all.
808 4th Ave N