Blog Archives - Alternative Athletics

Alternative Athletics

TOYS FOR TOTS HOLIDAY CAMPAIGN:

UPDATE: WE MIGHT NEED ANOTHER BOX! But there’s still time to bring Toys For Tots: New, unwrapped gifts, preferably around the $10 or above price range. Books are also needed (kids receive 2 toys each and 3 books count as ONE gift!) Homemade toys are also accepted. No used toys, toys that look like realistic weapons, toys with candy or food or toys with chemicals (i.e., experimental labs, crystal projects, etc.) Also this year: In lieu of a toy, monetary donations can be made by scanning the QR code on the flyer.

OTHER HOLIDAY HAPPENINGS:

Annie Hafner’s annual Christmas party is back after a one-year Covid hiatus. Festivities start at 6 p.m. on Friday, December 10. See the white board at the gym for gift exchange details.

Find a new home for those clothes you had to buy but never wear. AND shop for some new-to-you items you WILL wear. All leftovers will be swiftly donated (yes, SWIFTLY, or the gym owner will bust a nut) to a local charity.

The whole month of December is in-house competition time! See Kelia or Clint for details. $30 per person; AND SANTA BRINGS FABULOUS T-SHIRTS AT THE END!

CrossFit Hero: Marco

6/30/2021

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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
15 banded Overhead Squat
10 shoulder press front and back

WOD
Marco
3 rounds for time of:
21 Pullups
15 Handstand Pushup
9 Thruster, 135 / 95 lb.

Women: 13:14 Taryn
Men: 20:02 Brian Tate
Men’s Trainer: 12:07

Compare to 12/2/20

Cool Down
upper back and trap stretches
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.
4 Rounds
10 Burpees
20 Sit Ups

Alternative Athletics: 3 Steps

6/29/2021

Warm Up

3 Rounds
15 Kettlebell Swing
5 Ring Dips

WOD
42 - 30 - 18
Pushups
21 - 15 - 9
Wood Chopper (each side) @ 25% snatch

Cool Down
foam roller chest stretch
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
30 Calorie Bike
30 Sit Ups

4th of July Weekend Hours

6/28/2021

Hey everyone,

I hope you have a fun weekend, fireworks or not! This weekend we will be closed on the 4th (Sunday.) Monday the 5th (federal holiday) we will have limited hours from 9 - noon.

Also July 17 and 18th we will be closed for Big Sky State Games when we host the Olympic weightlifting on Saturday and Power lifting on Sunday!

-C-

Last Week Locker WOD

6/28/2021

Alternative Athletics: Clean Ladder

6/28/2021

Warm Up
Row 1000M

Burgener warm up - clean + Front Squat

WOD
Clean Ladder
Start at 50% max squat Clean
every minute go up 10#
(if your max is over 200 go up 20# total)
(if your max is under 100 go up 5# total)
Continue until you cannot get the given rep in the given minute
compare to 5/15/21

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
500 Meter Row
20 Kettle Bell Swings
10 Push Ups

CrossFit Total

6/27/2021

Warm Up
Hit all the movements, working up to your first attempts.

WOD
"CrossFit Total"
Back Squat, 1 rep (of three “attempts”)
Shoulder Press, 1 rep (of three “attempts”)
Deadlift, 1 rep (of three “attempts”)
Kevin T: 1187 = 455 (BS record), 225, 507 (DL record)
Suzanne A: 723 = 287.2 (BS record),120, 316

Compare to 6/27/20

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.
1000 Meter Row
2 Rounds
25 Sit Ups
25 Leg Levers

Weekly Update June 27th - July 3rd

6/27/2021

6/27
"CrossFit Total"
Back Squat, 1 rep (of three “attempts”)
Shoulder Press, 1 rep (of three “attempts”)
Deadlift, 1 rep (of three “attempts”)

Kevin T: 1187 = 455 (BS record), 225, 507 (DL record)
Suzanne A: 723 = 287.2 (BS record),120, 316

Compare to 6/27/20

6/28
Clean Ladder
Start at 50% max squat Clean
every minute go up 10#
(if your max is over 200 go up 20# total)
(if your max is under 100 go up 5# total)
Continue until you cannot get the given rep in the given minute
compare to 5/15/21

6/29
42 - 30 - 18
Pushups x2
21 - 15 - 9
Wood Chopper (each side) @ 25% snatch

6/30
Marco
3 rounds for time of:
21 Pullups
15 Handstand Pushup
9 Thruster, 135 / 95 lb.

Women: 13:14 Taryn
Men: 20:02 Brian Tate
Men’s Trainer: 12:07

Compare to 12/2/20

7/1
Death By Toes-to-Bar
1 on the first minute
2 on the second minute
continue adding one rep per minute until
you cannot get the assigned reps done in the given minute.

7/2
Open 12.2
AMRAP in 10 minutes
30 Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snatches (210/120 lb)
Complete 30 snatches at each weight. If athlete gets to the final weight, complete as many reps as possible until time is up.

7/3
Amateur Fight Gone Bad
1 minute Bench Press @ 55%
1 minute Hollow Rock
1 minute Hip Extensions
1 minute rest

Alternative Athletics: 5 Rounds

6/26/2021

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
100ft Backward Jog
10 shoulder press front and back bare bar

WOD
5 Rounds
100 ft backward Sled Drag at max BS
20 2 count Jumping Lunge
100 ft Bear-crawl

Cool Down
10 minute Glute Hip stretch
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
Goblet Squats
Weighted Sit Ups

CrossFit Hero J.J.

6/25/2021

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Warm Up
Row 1000M

Burgener warm up - clean + 3xFront Squat + 3xShoulder Press

WOD
"J.J."
For time:
185 pound Squat Clean, 1 rep
10 Parallette Handstand Pushup
185 / 135 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Men’s: 33:55 Steve Blood
Women’s: uncontested

Compare to 5/8/18

Cool Down
upper back and trap stretches
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.
10-1
Kettle Bell Squat Cleans
Kettle Bell Shoulder Press (each arm)

Alternative Athletics: Amateur FGB

6/24/2021

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 Hip Extensions
10 Air Squats

WOD
Amateur Fight Gone Bad
1 minute Kettlebell Swing @ 33% snatch
1 minute Row for calories
1 minute Hip Bridge Extensions @ 50% Back Squat
1 minute rest

Cool Down
Low Back 4 Stretches
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
25 Sit Ups

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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