Alternative Athletics

Here is a podcast episode featuring Clint and long time member Mike Kautzman to give you a little flavor of what we are all about.

September 1st - 30th we are having a plank challenge.

Day 1 = 10 seconds
Day 2 = 20 seconds
Day 3 = 30 seconds etc

If you miss a day or two add it to the next day you do planks. By the end of September you will have accumulated 77 and 1/2 min of planks and have bragging rights. Have fun!!

Scores for Last Week's Locker WOD

The New Locker WOD

Alternative Athletics: Alpine

9/17/2019

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Alpine
45 seconds Pistol
45 seconds Russian Twist @ 25% snatch
3 Min Rest

Recovery:
21-15-9
Floor Wipers
Box Steps

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Reminder - This is "Bitch Week"

9/16/2019

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Sept 14 - 20th 2019 "Bitch Week".

Those wishing to participate have to accomplish 5 workouts by the close of business on Friday. They can be accomplished in any order. There will be divisions for Men, Women, (Scaled Men), (Scaled Women). Possible divisions for boys and girls depending on the number of participants.

-Elizabeth
21 - 15 - 9
Squat Clean 135 / 95 (75 / 45)
Ring dips (knee pushups)

-Diane
21 -15 - 9
Deadlift 225 / 155 (95 / 65)
Handstand Pushups (Push Press 75 / 45)

-Helen
3 Rounds
Run 400M
21 Kettle Bell Swings 55 / 35 (35 / 18)
12 Pull ups (Jumping Pull ups)

-Gwen
15 - 12 - 9
Squat Clean & Jerk
Touch and go only no resting at the ground
the score is the max weight you can complete all three rounds
rest as much as desired between rounds, can't leave the building in the course of the workout.

-Cecilia
Death by burpees
chest and thighs have to touch the ground
both feet leave the ground at same time
clap overhead while feet are off the ground

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Up Coming Auction Items

9/16/2019

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Lacey is offering a nutritional assessment, and I am bringing in a triple size bottle of 2019 Vikings Blood as auction items.

Here are some more things that have already come in for Kylee's fundraiser on Sept 27th from 5 - 7pm.

If are unable to attend the auction and would like to put a silent bid on something before hand, text Clint 406.839.8797, or drop in and talked to Kelia, Lacey, Holly or Susie.

Wine & Pasta Basket from Alicia

Quilt by Kim Hull - head for scale

Pedicure by Annie Hafner - desk for scale

Paintings from Susie B. with more coming in!

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Recipe of the Week

9/16/2019

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Too much summer squash? Make a delicious dinner with it!

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Weekly Update 9/15 - 9/21

9/16/2019

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9/15
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee Pull up
10 Kettlebell Swing, 2 pood
Run 200 meters

9/16
21 - 15 - 9
Overhead Squat @ 55%
42 - 30 - 18
Evil Wheel

9/17
Alpine
45 seconds Pistol
45 seconds Russian Twist @ 25% snatch
3 Min Rest

9/18
CFNE: Cement Mixer
On the 3:00 x 7 Rounds in 21 minutes
400 meter Run
12 Toes-to-Bars

Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds.

Scaling: We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:
500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike

9/19
Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%

9/20
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand Pushup

Trainer: 5 / 72
Adam C: 6+1 / 57
Anon Women: 4+200M / 12

9/21
5 Rounds
20 Jumping Lunge
20 Horizontal Kettlebell Swing @ 25% snatch
20 calorie Row

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Alternative Athletics: Three Steps

9/16/2019

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21 - 15 - 9
Overhead Squat @ 55%
42 - 30 - 18
Evil Wheel

Recovery:
10-1
Deadlift
1-10
Shoulder Press

Quote of the day:

""You are not required to set yourself on fire to keep other people warm." —Unknown

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CrossFit Hero: Rankel

9/15/2019

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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee Pull up
10 Kettlebell Swing, 2 pood
Run 200 meters

Kevin K: 7+13
Tara M: 6+19

Recovery:
Row 1000 Meters
21-15-9
Push Ups
Air Squats

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Alternative Athletics: Ascend / Descend

9/14/2019

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Ascend / Descend
5, 10, 15, 20, 25
Land Mines Twist @ 25% snatch
250ft, 200ft, 150ft, 100ft, 50ft
Bear-crawl

Recovery:
Run 400 Meters
2 Rounds
15 Goblet Squats
15 Kettle Bell Swings

Not a lot of you will know who this guy is, but he and his friends have really carved a niche out for themselves that would not have been possible even 10 years ago. Great success story (Kickstarter) about making money, while figuring out who they are.

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CrossFit Open: 19.3

9/13/2019

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CrossFit OPEN 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes

Compare to 3/8/19

Recovery:
2 Rounds
400 Meter Run
25 Sit Ups

I'm still just a Gen X Anarchist at heart:

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Alternative Athletics: Alpine

9/12/2019

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Alpine
6 Rounds
45 seconds max Floor Wiper
45 seconds max Ring Dips
3 minute rest

Recovery:
Row 500 Meters
10-1
GHD Sit Ups
Back Extensions

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808 4th Ave N
Billings, Mt
59101
Cell: 406.839.8797
Office: 406.252.0056
Email: alternative_athletics@hotmail.com

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Barbell Club
8:30am-10:00am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

Alternative Athletics: Alpine

Reminder - This is "Bitch Week"

Up Coming Auction Items

Recipe of the Week

Weekly Update 9/15 - 9/21

Alternative Athletics: Three Steps

CrossFit Hero: Rankel

Alternative Athletics: Ascend / Descend

CrossFit Open: 19.3

Alternative Athletics: Alpine

schedule:

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