Alternative Athletics

Click here to get a flavor of what we are all about.
Clint and Mike Kautzman (long time member / "life coach") on Kelli Maxwell's podcast

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.

This week's locker WOD
12 minutes
12 pullups
12 deadlifts
12 cal row

Congrats to Trevor Krook who won the last locker challenge with a time of 16:22

Weightlifting Challenge Bonus Round!

7/15/2019

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Alright, here is your chance to put to use all of the skills you have been practicing the last six weeks. If you are feeling it, attempt a max for each lift, they can be done in true weightlifting style in the same session or do them on two different days. Have some fun and I'll be looking forward to your results!

Snatch Max!

Clean and Jerk Max!

*Note: this week is not required for the gift card drawing :)

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CrossFit Open 11.6

7/15/2019

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CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 / 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 / 65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 / 65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 / 65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 / 65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 / 65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Recovery:
Run 800 Meters
21-15-9
Floor Wipers
Box Steps

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Alternative Athletics: Tabata

7/14/2019

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Tabata
8 rounds
20 seconds Shoulder Press @ 55%
10 seconds rest
20 seconds Pushups
10 seconds rest
20 seconds GHD Sit-up
10 seconds rest

Recovery:
Bike 10 Minutes
10-1
Deadlifts
Burpees

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Weekly Update: July 14th - July 20th

7/14/2019

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7/14
Tabata
8 rounds
20 seconds Shoulder Press @ 55%
10 seconds rest
20 seconds Pushups
10 seconds rest
20 seconds GHD Sit-up
10 seconds rest

7/15
CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 / 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 / 65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 / 65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 / 65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 / 65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 / 65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

7/16
20 minute AMRAP
3 Skin the Cat
300M Row
30 Ski Jumper

7/17
"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

21:20 M Kevin
24:06W Jen

7/18
Death by Benchpress
Do 1 rep Bench Press @ 55% on the first minute
do 2 reps Bench Press on the second minute
continue increasing by one rep per minute until you cannot get all of the given reps done in the given minute

7/19
Alpine
6 Rounds
45 seconds Weighted Box Step @ 40%
45 seconds Hip Extensions
3 minute rest

7/20
“DEATH RACE”

5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

Records Uncontested

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Alternative Athletics: Ascend / Descend

7/13/2019

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10 - 1
Snatch @ 55%
1 - 10
Rope Pull @ max shoulder press weight

Recovery:
Row 1000 Meters
3 Rounds
15 Weighted Sit Ups
10 Burpees

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CrossFit Hero: Riley

7/12/2019

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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Riley
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

35:49m Kevin
36:56w Tara

Compare to 8/31/17

Recovery:
Bike 10 Minutes
10-1
GHD Sit Ups
Push Ups

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Alternative Athletics: Alpine

7/11/2019

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Alpine
6 rounds
45 seconds Air Squats
45 seconds GHD Raise
3 minute rest

Recovery:
Run 400 Meters
21-15-9
Kettle Bell Swings
Wall Balls

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CrossFit Regionals 14.6

7/10/2019

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INDIVIDUAL EVENT 6 - 2014
For time:
50-calorie Row
50 Box Jump Over, 24 / 18 in.
50 Deadlift, 180 / 120 lb.
50 Wall Balls, 20 / 14 lb.
50 Ring Dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
Time cap: 21 minutes

Records Uncontested

Recovery:
30-10
Air Squats
Push Ups

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Alternative Athletics: 1 Rep Max

7/9/2019

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1 Rep Max
Find your max Clean and Jerk
at least 7 reps must be over 90%

Compare to 12/26/18

then

Find your 2 Min max Russian Twist (25% of max Snatch)

Recovery:
2 Rounds
500 Meter Row
25 Sit Ups

Click here to see why the evolution of our alphabet and why the ABC's are arranged the way they are. Still don't know why the first guy did it this way.

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Weightlifting Week 6

7/8/2019

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Final week!

Day 1
Slow Pull Snatch bar or very light weight x2x3
Snatch75%x3x3, 80%x2x2, 85%x1
Snatch Balance+ Overhead Squat(1+1) 55%, 55%, 60%
Snatch High Pull105%x3x3

Day 2
Slow Pull Clean bar or very light weight x2x3
Clean & Jerk(3+1) 75%x3, (2+1) 80%x2, (1+1) 80%x1
Puase Jerk(2 sec dip hold) + Jerk(1+1) 55%, 55%, 60%
Clean High Pull105%x3x3

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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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