Alternative Athletics - Main

Last week’s Locker WOD. Winner: Trainer Ali, followed by Jacque Lorang!

It's almost that time of year. (No, not Christmas ... HYPOXIA!)
For the 11th year, Butte's Copper City Strength & Conditioning is hosting Montana's largest functional fitness competition, bringing in more than 360 athletes from across the region.

This year's event is planned at the Copper King Hotel & Convention Center at 4655 Harrison Avenue on Saturday, December 3. Alternative Athletics will be represented by two 4-person teams (two men/two women): TEAM “NO WARM UP REQUIRED”: Brandon Hurst, Derek Weis, Ali Bruhnke and Sheena VanAsh; and TEAM “NO REP”: Daniel Hawkey, Dave Lorang, Jacque Lorang and Cheryl Holcomb.

Only one workout, called "Two-Ring Circus," was released in September. Hypoxia competitors will have to wait until the day of to find out what the remaining three workouts will be. Event hours are 8 a.m. to 6 p.m.

Everyone is invited to head to Butte to cheer on the gym's teams. Rooms available onsite at Copper King Hotel & Convention Center; Sheena also mentioned getting a Hypoxia discount for a room at the Best Western Plus Butte Plaza Inn at a rate of $96 plus tax.

For more information about Hypoxia, visit https://competitioncorner.net/events/8262/details

#hypoxia2022 #butteamerica

Alternative Athletics: 3 Rounds

11/27/2022

Warm Up
1 set:
20 Good Mornings
10 Inch-worm + Pushups
1:00 Row (slow)

1 set:
15 Dumbbell Deadlift
10 Up-Downs
1:00 Row (moderate)

1 set:
10 DB good mornings
10 Burpees
1:00 row (hard)

3 sets:
5-10 GHD Hip Extension
– Rest at least 1:00 between sets.

2 sets:
100/150-m row
8 GHD hip extensions
4 DB facing burpees
– Stagger start your athletes by :30 if sharing GHDs.

RX
3 rounds for time:
600/750-m Row
25 GHD Hip Extension
15 DB facing burpees

INTERMEDIATE
3 rounds for time:
500/600-m row
25 GHD hip extensions
15 DB facing burpees

BEGINNER
3 rounds for time:
300/400-m row
20 DB good mornings (10/15 lb)
15 DB facing burpees

Post-workout:
3 sets:
:30 single-arm plank hold / arm
10 Strict Toes to Bar

Competition: Rest Day

Stretching:
2 sets:
:30 Leg Swing / leg (front and back)
:30 standing forward bend stretch

Weekly Update 11/27 - 12/3

11/27/2022

11/27
RX
3 rounds for time:
600/750-m Row
25 GHD Hip Extension
15 Bar Facing Burpee

11/28
RX
Mary
AMRAP 20:
5 Handstand Pushup
10 Pistol
15 Pullups

11/29
RX
8 sets for load:
2 Power Clean

11/30
Ruth
10 Snatch 95 / 65
30 Toes-to-Bar
10 Overhead Squat 95 / 65
30 Pullups
20 snatch
20 toe to bar
20 overhead squat
20 pull ups
30 snatch
10 toe to bar
30 Overhead squat
10 pull ups

12/1
RX
For load:
Muscle Snatch
3-3-3-3-3
Power Snatch
2-2-2-2-2
Squat Snatch
1-1-1-1-1

12/2
RX
5 rounds for time:
36 Double Unders
12 Thruster (55/75 lb)
1 Rope Climb (15 ft)
– Rope climb begins from the seated position.

12/3
RX
AMRAP 30:
Max calorie Row
– Starting at 0:00 and every 3:00 after perform 10 burpees.

Alternative Athletics: Just One Round

11/26/2022

WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)
10 Good Mornings
10 Air Squats

1 set:
10 Back Squat (empty barbell or training bar)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Take weight out of a rack.

NOTES

Use the first three sets to elevate the heart rate and limber up prior to getting a barbell in hand.
With the empty barbell, don’t just go through the motions. Focus on hitting positions and being in the right spot at the right time.
Increase the loading and build up to the load you are going to start with.
If you need to perform an extra set or two before starting the main lift, then go for it.

RX
For time:
35/50 cal. Assault Bike
1:00 L-Sit
50 Wall Balls (14/20 lb) (9/10 ft)

INTERMEDIATE
For time:
28/40 cal. bike
1:00 L-sit hold (knees bent)
50 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER
For time:
21/30 cal. bike
1:00 Plank
50 wall-ball shots (6/10 lb) (9/10 ft)

Post-workout:
Accumulate:
30 L-Sit Pullups

Stimulus & Goals

7:00-15:00
Go for broke on the bike and see what happens.
Bike 4:00 or less. Could be finished in under 2:00.
4 sets or less on the L-sit hold and wall-ball shots.

Strategy

The difficulty of this workout is all predicated on how hard you go on the bike at the beginning of the workout. If you “game” the bike, the workout will be relatively easy. However, if you really push the pace on the bike, you will get the most out of this workout. The real goal is to test your limits and see where you or if you fail. This is all great knowledge to use in future workouts.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
3 Back Squat
– Building to your heaviest set of 3.

NOTES

We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
Today, we build to our heaviest set of 3 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 90% of your 1-rep max.

Workout 2: 15 min
Today’s Rx

Workout 3: 20 min
4 sets for completion:
100-m sandbag bear hug carry (70/100 lb)
10 left-arm Dumbbell Overhead Walking Lunge
10 right-arm DB overhead lunges
– Build in load on the DB lunges.

NOTES

Move at a steady pace that is neither slow nor fast. The goal is to never really rest but to keep a constant push forward. Your main rest should be swapping dumbbells as you build in load.

Stretching: 10 min
2 sets:
:30 foam roll IT band / side
:30 Foam Roll Quad / side

Alternative Athletics: Partner Snatches

11/25/2022

WARM-UP
1 set:
:30 Row, Assault Bike, or Skierg
10 Snatch Grip Deadlift (empty bar)

1 set:
:30 row, bike, or skierg
10 Snatch High Pull (empty bar)

1 set:
:30 row, bike, or skierg
10 Muscle Snatch (empty bar)

1 set:
:30 row, bike, or skierg
10 Power Snatch (empty bar)

3 sets:
4 power snatches (touch-and-go)
– Rest 1:00 between sets.

Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep snatch

NOTES

Use today’s warm-up to work on the technique of the snatch. Each round gets progressively more difficult or closer to the full movement.
On the conditioning equipment, build up to workout pace and get a little out of breath.
On the touch-and-go snatches, build up to the load you are going to use in the workout.

RX
For time with a partner:
Power Snatch (75/115 lb)

INTERMEDIATE
For time with a partner:
100 power snatches (55/75 lb)

BEGINNER
For time with a partner:
100 power snatches (empty barbell)

Stimulus & Goals

Individual version of today’s affiliate workout.
8:00-12:00
Able to maintain 8-reps per minute with the weight being used.

Strategy

Don’t come out too hot in the beginning of this workout. It’s easy to grab the bar and start repping out a bunch of reps in the first few minutes. However, once this initial surge is expended, it’s a slippery slope. Your best option is to stay smooth and consistent throughout the entire workout. Remember to breathe and use your legs to jump the barbell overhead.
The muscle snatch is a great option if the weight is light. It will certainly speed up reps. The power snatch will help you last longer. So, utilize both throughout this workout.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx Solo

Workout 2: 25 min
For time:
600/750-m Skierg
150 Double Unders
400/500-m SkiErg
100 double-unders
200/250-m SkiErg
50 double-unders

– Rest 3:00

For time:
20 Wall Walk

NOTES
Stimulus & Goals

Total time: 15:00-23:00 (including rest).
8:00-12:00 on part 1 and 4:00-8:00 on part 2.
Multi-part workout where we are working on pacing and stamina.

Strategy

It’s easy to coast today, but that is not what you are here to do. Today is a training day and we want to test our capacity and use this workout as a diagnostic tool. Where can we push faster? Where do we need to slow down? Where do we fail? Why do we fail? These are all valuable questions we can answer if we attack this workout. These answers can help us in future training sessions and in competition.
Choose a pace on the SkiErg that is about 75-85% effort. This should keep you moving through the meters, but also allow you to pick up the jump rope and get right on those reps.
As for the wall walks in part 2, try to limit your rest on the ground. Get in a cadence of 1 wall walk every :10-:20. This will keep you moving and give you a goal. If you hit failure, stand up and move away from the wall. Take a few seconds to recover and adjust your plan. Then get back to the wall and keep chipping away.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side

Burn the Bird

11/24/2022

9 to Noon

Burn the Bird

11/23/2022

Kelia is cooking up something special: Burn the Bird!

The gym is open 9am - Noon on Thanksgiving Day!

CrossFit Hero: Nate

11/23/2022

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WARM-UP
3 sets:
:45 Skierg for calories
5 Inch-worm
10 Pushups
10 feet-elevated Ring Rows
– Rest 1:00 between sets.

1 set:
5 Dumbbell Deadlift
5 single arm alternating kb swing / arm (eye level)
5 Ring Dips
5 muscle-up transitions
3 handstand push-up negatives
3 Handstand Pushup
3 Muscle Up (singles)
3 Handstand Pushup

2 sets:
2 muscle-ups
3 handstand push-ups
4 Kettlebell Swing (Full range-of-motion)
– Rest 1:00 between sets.

NOTES

Start with the feet on a lower target for the ring rows during the first set. Then, progress to a higher elevation in rounds 2 and 3.
Warm up the ring muscle-ups with practice on the low rings. Pull the rings to the chest and slowly trace around the chest with control. Working on doing them slowly will improve your ability to do them quickly and under fatigue.
Similarly, prepare the handstand push-up by starting with negatives. Control the very bottom of the rep until the head almost touches.
Finish with 2 mini rounds of the workout. Rest 1:00 between each and sprint as fast as possible. Then, rest 3:00-5:00 before starting the workout.

RX
NATE
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

INTERMEDIATE
AMRAP 20:
2 Burpee Pull up
4 Dumbbell Shoulder Press - Floor (20/35 lb)
8 Kettlebell Swing (35/53 lb)

BEGINNER
AMRAP 8:
2 muscle-up transitions
4 Pushups
8 KB swings (18/26 lb)

– Rest 4:00

AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)

Stimulus & Goals

Classic CrossFit Hero workout.
Longer higher-skill stamina-based workout.
Most athletes should be around 7-10 rounds, while more advanced athletes could see15-20 rounds.

Strategy

The determining factors in this workout are the muscle-ups and the handstand push-ups. Athletes that have a 15+ round Nate score, should perform strict muscle-ups and handstand push-ups.
If you are able to complete muscle-ups and handstand push-ups but struggle with volume, try to perform today’s workout as Rx’d. However, on the muscle-ups, only give yourself 2 attempts to complete 2 muscle-ups (succeed or fail). On the handstand push-ups, take no more than :30 to complete 4-reps. Both of these boundaries will keep you moving and give you an opportunity to build volume with these movements.
More advanced athletes should come out hot and try to hang on. 20 rounds in this workout is possible, but transitions need to be quick and you need to get ahead of the clock early in the workout.

Competition: 80 min

Warm up: 20 min
See above

Workout 1: 20 min
Nate

Workout 2: 15 min
3 sets:
3 Bench Press
– Building to your heaviest set of 3.

NOTES

We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
Today, we build to our heaviest set of 3 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 90% of your 1-rep max.

Workout 3: 15 min
5 sets:
5 Chin up (supinated grip)
5 wide-grip strict pull-ups (pronated grip)
10 DB Renegade Row

NOTES

Use a narrower grip for the chin-ups than you normally use for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.

Stretching: 10 min
Accumulate:
30 reach, roll, and lift

Alternative Athletics: Run

11/22/2022

WARM-UP
2 sets:
30 Jumping Jack
20 butt kickers
20 High Knees in place
20 alternating Toy Soldier
20 alternating calf scoop stretch

2 sets:
50-m Run
100-m run
200-m run
– Rest 1:00 between runs.

NOTES

Use the first part of today’s warm-up to stretch, mobilize, and elevate your heart rate prior to going into part two.
Increase the pace with each distance on part two.

RX / INTERMEDIATE
3 rounds for time:
300-m Run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

BEGINNER
3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest

Post-workout:
3 sets:
25 GHD Sit-up
15 Banded Side Steps (left)
15 banded side-steps (right)

Stimulus & Goals

10:00-15:00 (including rest)
Hit each distance as hard as possible.

Strategy

Don’t hold back on any interval. This workout will be very challenging if you hit each interval as hard as possible.
To make sure you don’t “game” any interval, try giving yourself time ranges for each distance. For example, finishing the 300-m distance with a :50-1:10 window.
Try to perform this workout with a buddy or a group. This will give you more of a push to keep driving forward.

Competition: 65 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s RX

Workout 2: 20 min
5 x AMRAP 3:
1,000/1,200-m Assault Bike
Max rep back rack Weighted lunge
– Rest 2:00 between AMRAPs and increase load each set.

Women: 55-65-75-95-105 lb
Men: 75-95-115-135-155 lb

Stimulus & Goals

Lower-body strength and endurance.
Finish the bike in under 2:30 each set.
Complete at least 12+ lunges on all sets.
Work to complete each set unbroken as the loads get heavier.

Strategy

The intent of this workout is to develop leg strength and endurance. Move at a moderate pace on the bike and go as hard as possible on the lunges each round.
If the bike really tanks your legs, go a tad slower and plan to transition to the barbell immediately. Pick it up as soon as you finish the bike and lunge as fast as possible.
If you can handle it, push the pace on the bike and challenge yourself with the lunges. Put your legs in a deficit on the C2 and then fight to survive on wobbly legs as the loads get heavier.
Regardless of strategy, practice fully extending the hips AND moving quickly on the lunges.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves

Alternative Athletics: 3 Steps Down

11/21/2022

WARM-UP
2 sets:
5 clean grip Deadlift to mid-thigh (empty barbell or training bar)
5 High Pull Clean
5 Muscle Clean
5 Front Squat
5 Hang Clean
5 Clean

1 set:
3 Clean (20%)
3 cleans (40%)
3 cleans (50%)
2 cleans (60%)
1 clean (70%)
1 clean (75%)

NOTES

Perform the first 2 sets with an empty barbell. Focus on positioning and smooth reps.
Add weight to the bar during the last set and continue to build up to your working weight for the first set in the main lift.

Pre-workout:
EMOM 12:
Min. 1 | :20 ring-dip hold (top)
Min. 2 | :20 ring-dip hold (bottom)
Min. 3 | 5 muscle-up transitions

RX
For time:
21-15-9:
Front Squat (125/185 lb)
Weighted Box Step-overs (25/35 lb) (20 in)

INTERMEDIATE
For time:
21-15-9:
Front squats (95/135 lb)
DB box step-overs (15/25 lb) (20 in)

BEGINNER
For time:
15-12-9:
Front squats (55/75 lb)
Box Steps (20 in)

Stimulus & Goals

6:00-10:00.
Fast workout where athletes will be challenged to hang on to the barbell.
Grip intensive.

Strategy

The loading of the barbell should make you want to put it down, but really try to hold on. You should not have to take more than 2 sets to complete any set of front squats.
DB box step-overs should be smooth and steady. Try to hang on for as many reps as possible. Some athletes may be able to go unbroken.
Use the box step-overs as a place to give the legs a break. You can do this by standing all the way up on top of the box.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 20 min
3 sets:
2 Clean (75%)
4 sets:
2 Clean (78%)

NOTES

We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
7 total sets. The reps should not be touch and go. Don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.
These lifts may be performed as a squat or power variation.
The first three sets should be 75% and the last four sets 78% of your 1-rep max.

Workout 2: 10 min
Every 2:00 x 5 sets:
3 deficit High Pull Clean (100%)
– Stand on at a 2-3″ deficit.

NOTES

Take roughly 100% of your best squat clean and perform 3 deficit clean pulls once every 2:00. The deficit height and percentages don’t need to be exact. What’s important is making sure you 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed.

Workout 3: 10 Min
Today’s Rx

Stretching: 10 min
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg

Pre-Gaming Thanksgiving Bash!

11/20/2022

Hey Y’all,

Mike Adams is hosting a pre-Thanksgiving party this Wednesday night. Drinks by the fire at 2559 10th Road in Worden.

Also, on Black Friday we will be open from 5:30 AM to 1:30 PM.