Alternative Athletics

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Clint and Mike Kautzman (long time member / "life coach") on Kelli Maxwell's podcast

Summer BBQ Season / Locker WOD is postponed for 2 weeks as Clint and Katie are out of town these weekends. The summer BBQ season will resume on July 12th.

Don't forget about our annual food drive next month.
2 bags of non perishable groceries gets a free 1 month membership for a friend.

Congrats to Justin Price who won the last locker challenge with a time of 9:28

Open shirts are here. If you order one ask a trainer to get it for you. They are $16.00

Alternative Athletics: 1 Rep Max Prowler

6/25/2019

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1 Rep Max
3 min max 100ft Prowler Push
compare to 11/10/17 & 5/29/18 & 12/15/18

Recovery:
2 Rounds
15 Goblet Squats
20 Kettle Bell Swings

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Weightlifting Challenge Week 4

6/24/2019

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Exercises change this week. Time to practice more on the full lifts. No need to rush through the sets, they aren't for time lol

Day 1
Slow Pull Snatch bar or very light weight x2x3
Snatch60%x3x3, 70%x2x2, 75%x1
Snatch Balance+ Overhead Squat(1+1) 50%x3
Snatch High Pull85%x3x3

Day 2
Slow Pull Clean bar or very light weight x2x3
Clean & Jerk(3+1) 60%x3, (2+1) 70%x2, (1+1) 75%x1
Puase Jerk(2 sec dip hold) + Jerk(1+1) 50%x3
Clean High Pull85%x3x3

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Alternative Athletics: Alpine

6/24/2019

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Alpine
6 Rounds
45 seconds Overhead Lunge @ 55% shoulder press
every 10 feet = 1 pt
45 seconds Ring Dips
3 minute rest

Recovery:
21-15-9
Floor Wipers
Box Steps

70% of anti-vaxxers changed their minds after hearing first hand accounts of terrible diseases

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Alternative Athletics: Three Steps

6/23/2019

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Three Steps
42 - 30 - 18
Hip Extensions
21 - 15 - 9
Kettlebell Snatch @ 33% snatch

Recovery:
3 Rounds
10 Burpees
10 GHD Sit Ups

Keeping Dewey Decimal Relevant

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Weekly Update June 23 - June 29

6/23/2019

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6/23
Three Steps
42 - 30 - 18
Hip Extensions
21 - 15 - 9
Kettlebell Snatch @ 33% snatch

6/24
Alpine
6 Rounds
45 seconds Overhead Lunge @ 55% shoulder press
every 10 feet = 1 pt
45 seconds Ring Dips
3 minute rest

6/25
1 Rep Max
3 min max 100ft Prowler Push
compare to 11/10/17 & 5/29/18 & 12/15/18

6/26
Tabata
8 Rounds
20 seconds Horizontal Box Jumps overs 24 / 20”
10 seconds rest
20 seconds Plank Plate Slide 2 count
10 seconds rest
20 seconds Wall Balls
10 seconds rest

6/27
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. Power Clean
Pullups
135-lb. Front Squat
Pullups

11:00m Hurst
20:27w Sami

6/28
Alpine
6 Rounds
45 seconds Bench Press @ 55%
45 seconds Bear-crawl 10ft = 1 pt
3 minute Rest

6/29
10 - 1
Dumbbell Thruster @ 20% each
1 - 10
Atlas Stone Clean

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CrossFit Hero: Paul Pena

6/22/2019

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Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.

Paul Pena
7 rounds,
each for time of:
100-meter Run
19 Kettlebell Swing, 2 pood / 1.5 mood
10 Burpee Box Jump, 24-inch
Rest 3 minutes

34:09 m Annonymous
35:27 w Annonymous

Recovery:
500 Meter Row
25 Sit Ups

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Alternative Athletics: Death By Back Squat

6/21/2019

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Death by
Back Squat @ 55%
1 on the first minute
2 on the second minute
continue adding one rep each minute until
you cannot get the given reps done in the given minute

Recovery:
Run 400 Meters
then:
20-2
GHD Sit Ups
Back Extensions

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Crossfit Regionals 11.1

6/20/2019

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Regionals 11.1
1000 meter Run
30 Handstand Pushup
1000 meter Row

Records uncontested

Recovery:
3 Rounds
10 Squat Jumps
10 Push Ups
10 Pull Ups

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Alternative Athletics: 15 minutes

6/19/2019

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15 minute AMRAP
1 Rope Climb
3 Deadlift @ 75% max

Recovery:
21-15-9
Push Press
Ring Rows

The shift from CNN to Fox news in 10 years

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Alternative Athletics: Alpine

6/18/2019

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Alpine
6 Rounds
45 seconds Ladder Linear two feet each box = 1 pt
45 seconds Double Unders
3 minute rest

Recovery:
3 Rounds
20 Lunges
15 Kettle Bell Snatch

The classic triple self portrait

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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

schedule:

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