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Here is a Podcast between the hosts of Campfire hour and Clint and Mike to give you a little flavor of what our gym is all about!
Here is the second episode a year later where Clint is flying solo
Current Locker WOD
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Previous Locker WOD Scores
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Let’s all do our part to try and keep everyone healthy.
​Wipe down your gear after use.
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CrossFit Hero: Laura

4/21/2021

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Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.
A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”
Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.
“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
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Warm Up
Burgener warm up - clean


then
​
3 Rounds
Row 10 cal
10 burpees over the rower

to get a feel for the movement and placement of equipment

WOD
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. Row
20 burpees over the rower
10 Power Clean 155 / 105

Scores Uncontested


Cool Down
upper back and trap stretches

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
400 Meter Run/walk
20 Shoulder Press


​


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Alternative Athletics: Ascend Descend

4/20/2021

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Warm Up
Row 1000 meters

Power
5 Sets of 
3x Power Snatch

WOD
10 - 1
Skin the Cat
2 - 20 
Hip Extensions

Cool Down
2 minutes each
Yoga - Cobra Position
banded shoulder 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 Minute Accumulative Plank Hold
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Alternative Athletics: 10 Minutes

4/19/2021

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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

3 Rounds
10 Air Squats
10 Pushups

Strength
5 Sets
5x Bench Press increase in weight each set

WOD
10 min AMRAP
100 ft Prowler Push @ max Back Squat
20 Jumping Lunge
10 Back Squat @ 55%
​
Cool Down
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.

21-15-9
Air Squats
Sit Ups
Ring Row
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CrossFit WOD: Lorenzo

4/18/2021

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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

3 Rounds
10 bare bar Bench Press
10 bare bar Squat Clean

Strength
5 sets of
5x Front Squat increase in weight each set
​
WOD
Lorenzo
For time:
Run 1,000 meters (around the block)
Then,
5 rounds of:
15 Pushups
20 Medicine Ball Clean 20# / 14#
21 Burpees
Then,
Run 1,000 meters

Scores Uncontested


Cool Down
10 minute stretches Hamstrings and Hip flexors
7 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.

15 Minutes
6 Lunges
5 Hollow Rocks
5 V Ups


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Weekly Update 4/18 - 4/24

4/18/2021

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4/18
Lorenzo
For time:
Run 1,000 meters
Then,
5 rounds of:
    15 push-ups
    20 med-ball cleans
    21 burpees
Then,
Run 1,000 meters

Scores uncontested
 

4/19
10 min AMRAP
100 ft Prowler Push @ max Back Squat
20 Jumping Lunge
10 Back Squat @ 55%

4/20
10 - 1
Skin the Cat
2 - 20 
Hip Extensions

4/21
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. Row
20 burpees over the rower
10 Power Clean 155 / 105

Scores uncontested


4/22
Amateur FGB
1 min max Ring Dips
1 min max Evil Wheel
1 min max Overhead Squat
1 min rest

4/23
Open 15.5
27 - 21 - 15 - 9
Row calories
Thruster 95 / 65


4/24
Death by
2x Toes-to-Bar
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Alternative Athletics: Deadlift  Ladder

4/17/2021

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Warm Up

Row 1000 meters

then work your way up to 50% Deadlift with 3 sets of 3x reps

WOD
Weight Ladder
Deadlift
Perform 1 rep every minute
Start at 50% of your max
go up 20# every minute
after 75% go up 10# each minute

Compare to 2/26/20
​
​Cool Down
3 sets of 15 reps
reverse Hyper @ 25% back squat

Low Back 4 Stretches


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.3

3 Rounds 
500 Meter Row
10 Russian Twist (2 count)



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CrossFit Hero: Hollywood

4/16/2021

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Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.
Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.
He is survived by his wife, Kate; and sons, Jake and Billy.
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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

Burgener warm up - clean + front squat

WOD
Hollywood
For time:
Run 2 km
22 wall-ball shots, 30 / 20-lb. ball
22 muscle-ups
22 wall-ball shots, 30 / 20-lb. ball
22 power cleans, 185 / 135-lb.
22 wall-ball shots, 30 / 20-lb. ball
Run 2 km

scores uncontested

Cool Down
10 minute stretches Hamstrings and Hip flexors
upper back and trap stretches

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
30/30 Airdyne
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Alternative Athletics: 3 Steps

4/15/2021

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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 steps each extended arm dumbbell Walking Lunge
10 Russian Twist

Power
5 Sets
3 Power Clean


​WOD
21 - 15 - 9
50’ Farmer Walks
Weighted Box Step @ 50% Back Squat
Kneeling Half Moon

Cool Down
10 minute stretches Hamstrings and Hip flexors
Yoga - Cobra Position



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
10 GHD Sit Ups
10 GHD Back Extension


0 Comments

Wellness Wednesday

4/14/2021

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How you drink your coffee can be as polarizing as the political party you follow.  But if you are curious about the health benefits of drinking it black, check out this article.
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Alternative Athletics: Max Turkish

4/14/2021

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Warm Up
3 Rounds
5 PVC Pass Through
10 banded Overhead Squat

WOD

Max Turkish Get-up 
Compare to 9/30/20

then

2 min Max
Air Squats

Cool Down
2 minute each
banded shoulder 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






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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

    schedule:

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


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


    ​Wednesday-
    Open Gym 

    5:30am-7:00pm 
    Barbell Club 
    4:30pm-6:00pm
    Kettlebell Class
    6pm


    Thursday-
    Open Gym 

    5:30am-7:00pm 

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

    Saturday -
    Kettlebell Class
    8am

    Community Class
    10am


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

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