Alternative Athletics
  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
  • Nutrition
  • Events
  • Event Videos
  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
  • Nutrition
  • Events
  • Event Videos
Picture
Last week’s Locker WOD winner: Jacque!


Alternative Athletics: 3 Rounds

7/31/2020

0 Comments

 
Picture
​3 Rounds
5 Tire Flips
100 ft Prowler Push w/ 50% on sled
5 Muscle Up
100 ft Prowler Push

Recovery:
4 Rounds
Run 200 Meters
25 Air Squats

0 Comments

Hero WOD: Tommy Mac

7/30/2020

0 Comments

 
Picture
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

​quote from Tommy’s former Platoon Leader:


"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."
Picture
Tommy Mac
2 Rounds For Time
12 Burpees
12 Thruster (115/75 lb)
12 Burpees
12 Power Snatch (115/75 lb)
12 Burpees
12 Push Jerk (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squat (115/75 lb)


Compare to 6/17/19

Men's 19:36 Brandon H.
​Women's: 28:39 Anonymous


Recovery:
4 Rounds
Run 200 Meters
25 Air Squats
0 Comments

Alternative Athletics: Amateur FGB

7/29/2020

0 Comments

 
Picture
Amateur FGB
5 Rounds
1 min Jumping Lunge
1 min V Ups
1 min 10 ft backward Sled Drag @ 50% back squat
1 min rest

​Recovery:
15 Minute AMRAP
6 Lunges
5 Hollow Rocks
5 VUps

Picture
0 Comments

Wellness Wednesday

7/29/2020

0 Comments

 
With things constantly changing around us, many of us may be questioning the things we do on a daily basis.  This little post from Cross Fit Invictus can help us focus on on those why's and what they mean to us.

Addressing Your “WHY” and Your Fears
0 Comments

Alternative Athletics: Alpine

7/28/2020

0 Comments

 
Picture
Alpine
6 Rounds
45 seconds 10ft Bear-crawl
45 seconds Bounding Steps
3 minute rest

Recovery:
2 Rounds
500 Meter Row
400 Meter Run/Walk


​
0 Comments

Recipe of the Week

7/27/2020

0 Comments

 
Summer is a great time for salads, but if you are running out of ideas for all of that fresh lettuce, try some of these salad recipes from Cultures for Health.
0 Comments

"Tabata Something Else"

7/27/2020

0 Comments

 
Picture
"Tabata Something Else"
Complete 8 rounds of
20 seconds Pullups
10 seconds rest

Then 8 rounds of
20 seconds Pushups
10 seconds rest

Then 8 rounds of
20 seconds Situps
10 seconds rest

Then 8 rounds of 
20 seconds Air Squats
10 seconds rest

There is no rest between exercises.

total reps from all 32 intervals

Compare to 8/19/19


Recovery:
4 Rounds
10 Burpees
20 Air Squats


Picture
0 Comments

Alternative Athletics: 3 Rounds

7/26/2020

0 Comments

 
Picture
3 Rounds
10 Alligator Roll
15 Hollow Rock
20 Hip thrust

Recovery:
10-1
GHD Sit Ups
Back Extensions

0 Comments

Weekly update 7/26 - 8/1

7/26/2020

0 Comments

 
7/26
3 Rounds
10 Alligator Roll
15 Hollow Rock
20 Hip thrust

7/27
"Tabata Something Else"
Complete 8 rounds of
20 seconds Pullups
10 seconds rest

Then 8 rounds of
20 seconds Pushups
10 seconds rest

Then 8 rounds of
20 seconds Situps
10 seconds rest

Then 8 rounds of 
20 seconds Air Squats
10 seconds rest

There is no rest between exercises.

Compare to 8/19/19


7/28
Alpine
6 Rounds
45 seconds 10ft Bear-crawl
45 seconds Bounding Steps
3 minute rest

7/29
Amateur FGB
5 Rounds
1 min Jumping Lunge
1 min V Ups
1 min 10 ft backward Sled Drag @ 50% back squat
1 min rest

7/30
Tommy Mac
2 Rounds For Time
12 Burpees
12 Thruster (115/75 lb)
12 Burpees
12 Power Snatch (115/75 lb)
12 Burpees
12 Push Jerk (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squat (115/75 lb)

Compare to 6/17/19


7/31
3 Rounds
5 Tire Flips
100 ft Prowler Push w/ 50% on sled
5 Muscle Up
100 ft Prowler Push

8/1
Beast 12
25 Walking Lunge
20 Pullups
50 Box Jumps (20 in)
20 Double Unders
25 Ring Dips
20 Knee to Elbow
30 Kettlebell Swing (2/1.5 pood)
30 Situps
20 Dumbbell Squat Clean (35/25 lb)
25 GHD Hip Extension
30 Wall Balls (20/14 lb)
3 Rope Climb (15ft)

Compare to 11/6/19
0 Comments

CrossFit Football Hero: Kalsu

7/25/2020

0 Comments

 
The "Kalsu" Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.
Picture
Kalsu

On the minute (until you complete 100 reps of thrusters).
5 Burpees
max rep Thruster 135/95 lbs
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.

compare to 4/6/18

Men’s: 18:40 Brandon H.

Women’s: 20:57 Anonymous

Recovery:
5 Rounds
5 Burpees
10 Jumping Lunges
5 Air Squats
0 Comments
<<Previous
    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

    Tuesday -
    Open Gym 
    5:30AM -7:00 PM


    ​Wednesday-
    Open Gym 

    5:30AM -7:00 PM

    Thursday-
    Open Gym 

    5:30 AM-7:00 PM

    Friday -
    Open Gym 
    5:30AM -7:00 PM

    Saturday -
    Open Gym 
    10:00 AM - Noon

    Sunday-
    Open Gym
    3 PM-5 PM

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017

    Categories

    All
    Heros
    Maxes
    Named
    PR'S