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Last week’s Locker WOD winner: Jacque


Alternative Athletics: Descending

2/28/2023

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WARM-UP
1 set:
1:00 Row
10 alternating Samson stretches
10 alternating Plank reach through
10 Box Steps (20/24 in)


1 set:
1:00 row
10 Situps
10 alternating Dumbbell Deadlift
10 alternating V Ups
10 alternating DB sumo deadlift high pulls


1 set:
1:00 row
10 v-ups
10 DB Weighted Box Step
10 alternating DB snatches


NOTES
  • Build in pace on the rower in each set. Try to row the final set at your workout pace or faster.
  • Practice holding the DB on each shoulder in the warm-up.
  • After finishing this warm-up, spend time practicing a few sets of toes-to-bar reps. Work on increasing the cycle time between reps and plan out your attack for the workout sets.

RX
For time:
42/60 calorie Row
then…
21-15-9-3:
Toes-to-Bar
Weighted Box Step (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)

then…
42/60 calorie Row
– Use a single DB for step-ups and DB snatches.

INTERMEDIATE
For time:
30/42 calorie row
then…
21-15-9-3:
knees-to-armpits
DB box step-ups (20/24 in) (20/35 lb)
Alternating DB snatches (20/35 lb)

then…
30/42 calorie row
– Use a single DB for step-ups and DB snatches.

BEGINNER
For time:
21/30 calorie row
then…
21-15-9-3:
Hanging Knee Raises
DB box step-ups (12/20 in) (10/15 lb)
Alternating DB snatches (10/15 lb)

then…
21/30 calorie row
– Use a single DB for step-ups and DB snatches.

Stimulus & Goals
  • Grippy little triplet.
  • 11:00-17:00.
  • Finish the row in 3:00 or less.
  • Maintain sets of at least 5 reps on the toes-to-bar.
  • Keep moving on the DB box step-ups and DB snatches.
Strategy
  • Push the pace on the rower, both before the triplet and after.
  • Perform manageable sets on the toes-to-bar. Small quick breaks are better than those that are long and drawn out.
  • Support the DB on the shoulder during the DB step-ups. This will significantly reduce grip fatigue.

Competition: 85 min
Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
EMOM 15:
Min. 1 | 12/15-cal. Assault Bike
Min. 2 | 15 Burpees
Min. 3 | Rest

Stimulus & Goals
  • Finish the calories in :50 or less.
  • The burpees can consume most of the 1:00, but you should aim for a few seconds to spare.
  • Expect to feel your lungs and legs early on.
Strategy
  • Don’t sprint the bike to gain more time to rest. Instead, stretch out the minute and finish around :45-:50 so your heart rate doesn’t skyrocket and your legs don’t blow up.
  • Find a steady pace on the burpees.
  • Walk around at a slow pace and focus on your breathing during the rest minute.

Workout 3: 20 min
10 rounds:
3 Front Squat
:30 sandbag hold (100/150 lb)
– Increase front squat load as desired.

Stimulus & Goals
  • Prioritize a heavier load on the front squats. Rest as needed.
  • Load should be at 60-85% of your 1-rep max.
  • Increase load across as many sets as possible.
  • Perform the sandbag hold unbroken for all sets.
Strategy
  • Rest at least 2:00 between sets.
  • Interlock your fingers or grab the wrist of the opposite hand to ensure a solid grip around the sandbag during the hold.
  • Lead with the elbows out of the bottom of each squat.

Stretching: 10 min
Accumulate:
1:00 foam roll calves / each
1:00 foam roll IT band / leg
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Alternative Athletics: Overhead Squat

2/27/2023

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WARM-UP
2 sets:
:20 Jumping Jack
10 PVC Good Mornings
5 Cossack Squat / side
10 PVC Pass-throughs

8-10 sets:
1 rep of Squat Therapy

3-4 sets:
3 Overhead Squat (building)
– Rest 1:00-1:30 between sets.

RX / Intermediate 
7 sets for load:
3 Overhead Squat

BEGINNER
7 sets for load:
5 overhead squats

Competition: Rest Day
​

RECOVERY 
2 sets:
1:00 Foam Roll Quad
15 reach, roll, and lift on foam roller
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Alternative Athletics: 3 Rounds

2/26/2023

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RX
3 rounds for reps:
1:00 Box Jumps (24/30″)
1:00 double KB / Dumbbell Push Press (35/53 lb)
1:00 GHD Sit-up


INTERMEDIATE
3 rounds for reps:
1:00 box jumps (20/24″)
1:00 double KB push presses (26/35 lb)
1:00 GHD sit-ups (to parallel)

BEGINNER
3 rounds for reps:
1:00 box step-ups (12/20″)
1:00 double KB push presses (18/26 lb)
1:00 Situps

Post-workout:
1 set:
200-m double-KB / DB Front Rack Carry
50 GHD Hip Extension
– Use the same KBs from the workout.

Stimulus & Goals
  • 10-20 reps/minute.
  • :50 of work and :10 to transition.
  • Athletes can choose where they want to push the intensity.
  • Movement interference
  • Score is total reps accumulated.
Strategy
  • Use the first round to see where you are at today. Almost as a diagnostic tool. If you feel like you can push, then go for 20 or more reps in each exercise. If you feel like you just need to move, then dial back the pace and focus on smooth reps.
  • Utilize a step down from the top of the box. This will significantly save your heart rate.

Competition: 60 min

Warm up: 20 min
See Above

Workout 1: 20 min
23.2 Retest

Workout 2: 10 min
Today’s Rx
​

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves
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Weekly Update: 2/26 - 3/4

2/26/2023

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2/26
RX
3 rounds for reps:
1:00 Box Jumps (24/30″)
1:00 double KB / Dumbbell Push Press push (35/53 lb)
1:00 GHD sit-ups

2/27
RX
7 sets for load:
3 Overhead Squat

2/28
RX
For time:
42/60 calorie Row
then…
21-15-9-3:
Toes-to-Bar
Weighted Box Step (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)
then…
42/60 calorie Row
– Use a single DB for step-ups and DB snatches.

3/1
RX
4 rounds for time:
400-m Run
20 Dumbbell Hang Power Clean (25/35 lb)
100-m DB Front Rack Carry (25/35 lb)
– Use two DBs for all movements.

3/2
RX
AMRAP 10:
20 Wall Balls (14/20 lb)(10/11 ft)
10 Strict Pullup

3/3
CrossFit Open 23.2

3/4
RX
AMRAP 15 with a partner:
5-10-15-20…
Clean and Jerk (125/185 lb)
Synchronized Situps
Synchronized Box Jump Over (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
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Alternative Athletics: 15 min

2/25/2023

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WARM-UP
1 set:
:30 Assault Bike
5 Snatch Grip Deadlift (empty barbell)
10 alternating Samson stretches
10 PVC Pass-throughs

1 set:
:30 bike
5 Snatch High Pull (empty barbell)
10 Reverse Lunges
10 pvc pipe around the world

1 set:
:30 bike
5 Muscle Snatch (empty barbell)
10 Scap Push-ups
10 alternating Jumping Lunge

1 set:
:30 bike
5 Hang Power Snatch (empty barbell)
10 Pushups
10 Air Squats

3 sets:
3 hang power snatches
– Rest 1:00 between sets.

NOTES
  • Work on the technique of the snatch and pacing on the bike. Each round gets progressively more difficult or closer to the full movement.
  • Build up to workout pace on the bike and get a little out of breath.
  • On the last 3 sets of hang power snatches, build up to the load you are going to use in the workout

Pre-workout:
Every :30 for 10 sets:
1 Power Snatch

RX
On a 15:00 clock:
Max calorie Assault Bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 Hang Power Snatch (95/135 lb)
6 Pushups
9 Air Squats

INTERMEDIATE
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (65/95 lb)
6 push-ups
9 air squats

BEGINNER
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (35/45 lb)
6 knee push-ups
9 air squats

Stimulus & Goals
  • Finish the 2 rounds in 1:30 or less.
  • The weight on the hang power snatch should allow athletes to stay unbroken for the majority of the workout.
  • Push-ups and squats should stay fast and unbroken for the entire workout.
  • Female athletes should aim to perform at least 60 calories and guys should aim for at least 75 calories total across the entire workout. Advanced athletes should push well beyond these numbers.
Strategy
  • Push the pace from the start of this workout. Complete the two rounds as fast as possible (1:00 is possible) and get to the bike.
  • Your pace on the bike does not have to be “all out”, but you should be above 60 RPMs for the entire duration. Get off the bike about :05 before the next 3:00 interval. This will allow you to start and get back to the bike with the most amount of time.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
4 sets for load and quality:
100-m DB Farmer Walks
1:00 sandbag bear hug hold

Stimulus & Goals
  • Relatively heavy grunt work.
Strategy
  • Rest :10-:20 between movements and then as needed between sets.
  • Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.

Workout 3: 15 min
3 sets for quality:
10 DB windmills / arm
20 GHD Hip Extension
:30 GHD Sorenson hold

NOTES
  • Use a weight for the DB or KB on the windmills that you can perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.

Stretching: 10 min
2 sets:
:30 frog stretch
:30 Couch Stretch / leg
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CrossFit Open 23.2

2/24/2023

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Warm Up
On a 4:00 clock:
1 shuttle run
5 light Thruster
(athletes can add weight as desired)
5 jumps to a pull-up bar

5-7 sets x 1 thruster building up to the first two attempts for 23.2B

1 set:

2 Burpee Pull up
2 shuttle runs (1-rep = 50 ft)

​
CrossFit Open 23.2
RX
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull up
10 shuttle run
(1 rep=50 ft)
– Add 5 burpee pull-ups after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max Thruster
(from the floor)

INTERMEDIATE
(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 Burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

BEGINNER
(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

Competition: 95 min
EMOM 15:
Min. 1 | :40 Dumbbell Deadlift (35/50 lb)
Min. 2 | :40 Hollow Hold
Min. 3 | :40 Banded Side Steps

NOTES
  • We finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The DB weight for today should be light to moderate.

5 sets for load:
1 Power Clean

3 drop sets:
2 power cleans
– Use 70% of your best single above.

NOTES
  • This is the final week of this 4-week cycle.
  • Build up to 80-90% of your 1-rep-max power clean and then take five attempts to find a heavy single for the day. This may be a new PR.
  • Drop sets should be clean and crisp.

Stretching
1 set:
1:00 alternating Scorpion Stretch
1:00 lying hip crossover
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Alternative Athletics: Power Cleans

2/23/2023

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DYNAMIC WARM-UP | 6:00
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 Medicine Ball Squat + throw
– Rest :20 between sets.

LOADING | 5:00
EMOM 5:
5 quick single Power Clean
– Gradually increase loading to first working set weight.

RX / Intermediate / Beginner
9 sets for load:
5-5-3-3-3-1-1-1-1
Power Clean


Competition: Rest Day

STRETCHING | 3:00
2 sets:
:30 alternating Scorpion Stretch
:30 forearm stretch / side
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Alternative Athletics: 4 Rounds x 2min

2/22/2023

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WARM-UP
1 set:
1:00 Row (easy)
10 Scorpion Stretch
10 Pushups
10 Kip Swing

1 set:
1:00 row (moderate)
10 Push up + reach
10 Single Arm Ring Row / side

1 set:
1:00 row (hard)
5 Wall Walk
10 Shoulder Taps (back-to-wall)
10 feet-elevated Ring Rows

EMOM 5:
15-25-ft Handstand Walk

NOTES
  • Progress through the ski/push/pull circuits to warm up the shoulders and begin working on single-arm overhead balance and strength needed for the handstand walking.
  • After completing the circuits, take 5:00 to practice handstand walking with some DB rows thrown in. You can take more than 5:00 if you want, but spend at least that much time playing with different handstand-walking techniques and strategies.
  • In general, move through this warm-up at a more casual pace. Lean toward practicing your handstand walking in the warm-up over testing your handstand walking.

RX
4 x 2:00 rounds for distance:
17/24 calorie Row
Max distance Handstand Walk
– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:
24 Pushups
Max calorie row
– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

INTERMEDIATE
4 x 2:00 rounds for distance:
12/18 calorie row
Max rep Wall Walk
– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

BEGINNER
4 x 2:00 rounds for distance:
8/12 calorie row
Max distance Bear-crawl
– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:
12 push-ups
Max calorie row
– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

Stimulus & Goals
  • In the first four rounds, complete the row with about :45 to work on the handstand walk.
  • Advanced athletes should push for around 100 feet in each set.
  • In the last four rounds, complete the push-ups with no less than :45 to work on the rower.
  • Advanced athletes should push for 12/16+ calories in each set.
Strategy
  • In the first four sets, push the pace on the rower and give yourself as much time as possible on the handstand walk. We also want to expose ourselves to getting upside-down when we are out of breath.
  • Expect muscle-up fatigue to show up in the last four sets. The push-ups will get tough. This is an opportunity to challenge that muscle fatigue and see if you can overcome it in an attempt to get to the rower as fast as possible.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min
5 sets for load:
1 Push Press

3 drop sets:
2 push presses
– Use 70% of your best single.

NOTES
  • This is the final week of this 4-week cycle.
  • Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day.
  • Drop sets should be clean and crisp.

Workout 3: 15 min
Every 3:00 for 12:00:
10 single-arm Dumbbell High pull / arm
10 feet-elevated Ring Rows
– Rest the remaining time in the 3:00 interval.

NOTES
  • We are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements.

Stretching: 10 min
Accumulate:
Banded Shoulder Stretch / Side
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Scores Validated

2/21/2023

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Hey Y’all:

You are probably getting emails stating that your scores are not validated. I am getting them as well.

All the scores have been validated. I double-checked this morning that none are waiting. I'm not sure what is wrong with CrossFit’s website / auto email, but if anything comes up , I will let you all know.

-C-
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Alternative Athletics: 3 Rounds

2/21/2023

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WARM-UP
4 sets:
200-m jog
10 alternating single-leg toe-touches
10 Samson stretches
10 alternating toe touch in plank
10 Air Squats + Good Mornings
:30 Double Unders

NOTES
  • After the warm-up, you should be warm, loose, sweaty, and ready to rock. If you need to hit another run or do any other stretches prior to the workout, do so.
  • Use the 200-m jogs in the warm-up to work on your pace for each distance in the workout.

RX
3 rounds for time:
400-m Run
80 Double Unders
40 Walking Lunge

INTERMEDIATE
3 rounds for time:
400-m run
1:30 double-unders
40 walking lunges

BEGINNER
3 rounds for time:
200-m run
80 Single-Unders
20 walking lunges

Post-workout:
3 sets:
100-ft. single-DB overhead walk / arm (35/50 lb)

Stimulus & Goals
  • 11:00-18:00.
  • Runs in 1:30-2:30, double-unders in :45-1:30, lunges in 1:00-2:00.
  • The first run will be very fast, while the 2nd and 3rd will slow down; encourage athletes to continue to push the pace.
  • Lunges will also feel more difficult after that first round; encourage athletes to tap into mental toughness and continue to move fast even while fatigued.
Strategy
  • Maintain a steady pace on the run. The goal is to get to your jump rope and be able to immediately pick it up. If you can push the pace, do it!
  • Try to relax and remember to breathe on the double-unders. The minute you tense up is when you start missing reps.
  • Don’t stop moving on the lunges. These don’t have to be fast, but they should be unbroken.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
3 sets for time:
800-m Run
– Rest 2:00 between sets.

Stimulus & Goals
  • 11:00-16:00 (including rest).
  • 800 m < 5:00.
Strategy
  • Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy should allow you to recover enough to hit each set in a similar time.
  • Push faster if you can. This will be a great place to turn on the afterburners.
  • Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.

Workout 3: 20 min
4 rounds for time:
:30 L-Sit
7 Power Clean (125/185 lb)
15 Toes-to-Bar

Stimulus & Goals
  • Gymnastics held for longer durations and under intensity.
  • 12:00-20:00.
  • Spend no more than 2:00 on the L-sit hold. 45-1:30 on cleans. :30-1:30 on toes-to-bars.
  • Choose moderate loading on the cleans so that you can cycle quick singles. Similarly, the volume of toes-to-bar may be easy at first but gets challenging in the later rounds because of the L-sits.
Strategy
  • Consider the repercussions of going unbroken on L-sits. If you know you are going to struggle to pick the bar up, break the hold into 2-3 quick sets to allow you to immediately get to work on the power cleans.
  • In order to save your grip, go for fast singles on the power cleans. Follow the bar down to the floor, take a breath, and perform your next rep. Tempo is key here.
  • Expect your grip to get more and more fatigued as the workout goes on. Manage your toes-to-bar reps, but don’t belabor them. Get back up on the bar and knock those reps out.

Stretching: 10 min
2 sets:
:30 Lacrosse Ball Roll / Foot
:30 hamstring stretch / leg
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