Everybody is familiar with the anti inflammatory benefits of turmeric, but there are other spices that offer similar benefits. Read about them in this article.
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Warm Up 1000M Row - conversational pace, but break a sweat Burgener warm up - Snatch then 4 Rounds - Start with the bare bar increase in weight each round until you get to your workout weight 3 Snatch 5 Pushups This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 15 - 20 minutes, consider dropping the weights down 55% of your max. WOD Ingrid 10 rounds for time of: 3 Snatch @ 135 / 95 3 Burpees over the bar Scores Uncontested. Cool Down Seven Minute upper body stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 200 Meter Row 10 Wall Balls 5 Burpees Hello!
We wanted to reach out to the gyms in the surrounding areas to inform you that we will be hosting a Conjugate Advanced Strength Training seminar at our gym the weekend of April 24 and 25, 2021. This is a CrossFit preferred course and is a two day seminar. This is a way for the participants to gain a better knowledge of the back squat, bench press, deadlifts. In this course you will be able to move in front of an experienced coach that will be able to correct and improve form. Here is the link of the course outline, https://conjugatemethods.com/strength-training-course-outline/ Here is the direct link to sign up for the course that will be held at our location, https://conjugatemethods.regfox.com/billings-montana Also, save the date of June 26, 2021 for CrossFit Billings Summer Crush Competition. This will be same sex teams of three, with a swagg bag included for participation and cash prizes for top 3 teams of all divisions! More information coming soon! CrossFit Billings Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 Rounds 10 Pushups 10 Situps This workout format is designed to be rough both abdominally and metabolically. Push hard. WOD Amateur FGB - 5 Rounds 1 min 10 ft Bear-crawl shuttle 1 min Horizontal Kettlebell Swing @ 25% 1 min Toes-to-Bar 1 min rest Cool Down 2 minYoga - Cobra Position 2 min banded shoulder stretch each side Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes Box Steps (weight optional) Need a good idea for your next party? Try these sweet potato bites for a great appetizer.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew. Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 4 Rounds - working from bare bar increasing each round to your workout weights 5 Back Squats 5 Jerks WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down to 55% of your max. Kutschbach 7 rounds for time of: 11 Back Squat, 185 / 135 lb. 10 Jerk, 135 / 95 lb. Women's: 11:53 Tara G Men's: 13:22 Chris Gilstrap Cool Down Seven Minute upper body stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 15 Calorie Bike 15 Sit Ups Warm Up Get a sweat on, Run, Row, Bike, or Double under then 3 Rounds 7 PVC Pass Through 7 shoulder press front and back Then work your way up to the starting weight for todays workout with 4 sets of 3x Shoulder Press On this workout, rest is limited and the time restraint takes away most peoples ability to think about the amount of weight they are lifting. If you feel good when you run out of time and want to continue on for a few heavy attempts off of the clock, go for it! WOD Weight Ladder Start with 50% Shoulder Press Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Cool Down Seven Minute upper body stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 20 Kettle Bell Swings 3/21
Weight Ladder Start with 50% Shoulder Press Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute compare to 1/12/21 3/22 Kutschbach 7 rounds for time of: 11 Back Squat, 185 / 135 lb. 10 Jerk, 135 / 95 lb. Women's: 11:53 Tara G Men's: 13:22 Chris Gilstrap 3/23 Amateur FGB - 5 Rounds 1 min 10 ft Bear-crawl shuttle 1 min Horizontal Kettlebell Swing @ 25% 1 min Toes-to-Bar 1 min rest 3/24 Ingrid 10 rounds for time of: 3 Snatch @ 135 / 95 3 Burpees over the bar Scores uncontested 3/25 21 - 15 - 9 Alligator Roll Turkish Get-up Bench Press @ 55% 3/26 Tabata - 8 Rounds 20 seconds Air Squats 10 seconds rest 20 seconds Hollow Rock 10 seconds rest 20 seconds Lunge 10 seconds rest 3/27 Wood 5 Rounds for time of: Run 400 meters 10 Burpee Box Jump, 24 / 20“ box 95 / 65 pound Sumo Deadlift High Pull, 10 reps 95 / 65 pound Thruster, 10 reps Rest 1 minute Men’s: 22:33 Blood Women’s: 23:19 Tara G. Warm Up
Row 1000M - Conversational pace, but break a sweat Burgener warm up - clean Power 5 Sets of 5x Power Clean increase weight each set This workout is grunt labor. Try to maintain form under intensity. There is plenty of rest for maximal efforts. WOD Alpine 6 Rounds 90 seconds Tire Flips 3 minute rest compare to 7/11/20 Cool Down Low Back 4 Stretches 3 sets 15x reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters Row then: 4 Rounds 30 Second Sit Ups 30 Second Alternate Lunges Warm Up Row 1000M conversational pace, break a sweat spend 5 minutes on double under technique Then 3 rounds 10 Air Squats to warm up the knees and hips 10 Pushups to warm up elbows and shoulders 10 KB Sumo Deadlift High Pull to warm up the low back and traps This is a challenging test. Keep track of weights and scalings for future reference. WOD Open 21.2 - 17.1 For time: 10 Dumbbell Power Snatch 50# / 35# 15 Burpee Box Jump Over 24" / 20" 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Cool Down Low Back 4 Stretches 10 minute stretches Hamstrings and Hip flexors 3 sets of 15 reps reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Push Ups |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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