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    • Why We're Different
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      • CHAR
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Last week’s Locker WOD winner: Josh!


Memorial Day: Rankel

5/31/2021

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Enjoy your holiday.
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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
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Warm up:
1000M Row

3 Rounds of 

increasing weight 
Work up to your workout weight
5 KB Swings
5 Deadlifts

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee Pull up
10 Kettlebell Swing, 2 pood
Run 200 meters

Kevin K: 7+13

Tara M: 6+19

Cool Down

Low Back 4 Stretches

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Alternative Athletics: Amateur FGB

5/30/2021

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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 Pushups
10 Box Jumps


Power
5 Sets increasing weight
3x Hang Squat Clean

​WOD
Amateur FGB
1 min Bounding Steps 10ft = 1 pt
1 min Bear-crawl 10ft = 1 pt
1 min Tuck Ups
1 min rest

Cool Down
2 minute Yoga - Cobra Position
2 minute each barbell calf roll
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.
2 Rounds

400 Meter Run
15 Kettle Bell Swings
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Weekly Update May 30th - June 5th

5/30/2021

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5/30
Amateur FGB
1 min Bounding Steps 10ft = 1 pt
1 min Bear-crawl 10ft = 1 pt
1 min Tuck Ups
1 min rest

5/31
"Memorial Day 9 - Noon"

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee Pull up
10 Kettlebell Swing, 2 pood
Run 200 meters

Kevin K: 7+13

Tara M: 6+19
​

6/1
10 - 1
Jerk @ 55%
Floor Wiper (2 count, same bar)

6/2
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Air Squats
Rest 1 minute
Tabata Pullups 
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Situps

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories".

Men’s: 69 Tate
Women’s: 61 Patty
Trainer: 64 women

Compare to 1/20/20


6/3
Alpine
6 Rounds
45 seconds Kneeling Half Moon
45 seconds Plank Plate Slide
3 minute rest

6/4
Death by 
Power Clean @ 55%
1 rep first minute
2 reps second minute
3 reps third minute
continue to increase 1 rep each minute 
until you cannot get the given reps
done in the given time

6/5
In house Competition

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Alternative Athletics: Death By Prowler

5/29/2021

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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.
​
Power
6 Sets (big sign post = 100M out / 100M back)
100M Sprint / 1 min rest

WOD
Death by
empty Prowler Push x 50ft
50ft  first minute (1/2 gym length)
100ft  second minute (1 gym length)
150ft third minute
continue to increase 50 ft each minute 
until you cannot get the given distance
done in the given time
​
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.
Row 1000 Meters
4 Rounds
15 Russian Twist
15 Goblet Squats
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In House Competition

5/28/2021

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Hey everyone,

First, have a great weekend!  

Second, next Friday is Dan Kelley's House party (address will be available at the gym)

Third, Saturday the 5th is gym team competition!

There have been some questions, so I will try to answer all the ones we have had so far:

We are not advertising out side of the gym, but if you want to bring someone in as a team mate feel free (at least one member of the team must be from the gym.)

The price is $40 per team.  There may or may not be a T-Shirt commemorating the event afterward (it is in progress.)

The teams can be mixed sexes, but not mixed categories (scaled or RX.)

If you can't be here the day of the competition, you and your partner can get your workouts done with in a 3 hour period of your choice earlier in the week.

There are some people actively looking for partners, so if you want to participate but don't have a partner, talk to Kelia or Clint and they will get you in touch with someone.

Clint is the odd man out.  If we end up with a person who needs a partner after pairing people up, you are stuck with Clint.

​-C-
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CrossFit Regionals 14.6

5/28/2021

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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 Pushups
10 Air Squats
10 GHD Hip Extension

WOD
This is a test, keep record of your weights and times for future reference.  If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max.

Regionals 14.6
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


Men’s 320 - Gilstrap
Women’s 244 - Anonymous

Compare to 7/10/19

Cool Down
Low Back 4 Stretches
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.
21-15-9
Goblet Squats
Weighted Sit Ups

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Memorial Day

5/27/2021

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The gym will be open from 9 - noon.  I know that a lot of you want to do Murph, but consider one of the other 200+ hero workouts.

The workout of the day will be:

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee Pull up
10 Kettlebell Swing, 2 pood
Run 200 meters
​

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Alternative Athletics: Death By Hang Power Snatch

5/27/2021

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Warm Up
Burgener warm up - Snatch

Strength
3 sets
20 weighted GHD Sit-up 
(don't add weight until you can do 20 slow controlled unweighted reps in a row)


WOD
Death by
Hang Power Snatch @ 55%
1 rep first minute
2 reps second minute
3 reps third minute
continue to increase 1 rep each minute 
until you cannot get the given reps
done in the given time

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.
Run/Walk 800 Meters
10-1
GHD Sit Ups
Back Extensions
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CrossFit Hero: Small

5/26/2021

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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
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Warm Up
3 Rounds
20 Single-Unders
10 
Pushups

WOD
This is a test, keep record of your weights and times for future reference.  If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max.

"Small" - Dwell on it!
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box Jumps, 24" box
Run 800 meters

Men’s: 36:11 Shep
Women’s: 42:11 Nellie

Compare to 10/18/20


Cool Down
2 minutes each barbell calf roll
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.
​20 Minute Bike
​
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Alternative Athletics: Alpine

5/25/2021

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Warm Up
Row 1000M

Warm up to working weight with sets of
5x Hip Bridge Extensions increasing weight each set

Strength

5 sets increasing weight
3x Shoulder Press

WOD
Alpine
6 Rounds
90 seconds Hip Bridge Extensions @ 1/2 Back Squat
3 minute rest

Cool Down
10 minute Glute Hip 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
15 Shoulder Press
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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:

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