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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • CHAR
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      • JARAN
      • CASEY
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  • PRICING
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Last week’s Locker WOD winner: Jacque!


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Busy?  Got Crockpot?

8/31/2017

0 Comments

 
I know we are all getting back into the groove of school, schedules,  juggling schedules, sports.....etc.  I wanted to share a couple of my crockpot go-to's.  Some of them I have shared with you, but for those of you have not seen them....here they are and I hope you enjoy them as much as I do.  Nothing fancy here....simple and nourishing. 

Whole chicken
Layer carrots, celery and onion on bottom of crockpot.  I combine them all at night, and dump in the morning.
Top with whole thawed chicken
Season with favorite seasonings.  
I use salt and pepper and that is it.
Turn on low when you leave in the AM and cook for 8-10 hours.
Come home, dinner served.

*************************************************

Salsa chicken
4 boneless chicken breast
1 cup salsa
1/2 cup water
1 small can tomato sauce
1 pkg taco seasoning
1 chopped onion
green chilies (opt)

Combine everything but chicken.  Pour mixture over chicken.  Turn crockpot on low.  Cook low 8 hours.
When done, shred and use for tacos, taco salad, breakfast....etc.  Add toppings of your choice.

**************************************
​
Roast
Layer with red potatoes cut in half.  Onion, celery and carrots.  Top with roast of choice.  Season with what you like.  Again......see a trend.....turn on low....walk away.

Hope these will help become a go to meal and reason not to hit that drive-thru on the way home.  You are worth the 10 minutes it takes to throw these together.

Enjoy,
HS




0 Comments

CrossFit Hero: Riley

8/31/2017

2 Comments

 
Warmup500m Row


​
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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Riley
​
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

​Recovery
​Row 500 Meters then:
5 Rounds of
10 Kettle Bell Swings
​10 Box Jumps






2 Comments

Alternative Athletics: 4 Rounds

8/30/2017

1 Comment

 
Warmup
3 Rounds
10 Lunge
6 Knee to Elbow

4 Rounds
20 Backward lunge steps @ 45% back squat
15 Clean grip high pull
10 Evil wheels

Recovery
2 Rounds
30 Sit ups
30 Flutter Kicks
​30 Lying Leg Levers

A Short Article on Simple Things We All Can Do:

​COMMON HEALTH PROBLEMS THAT IMPROVE WITH SURPRISINGLY LITTLE WEIGHT LOSS

1 Comment

CrossFit WOD: Mary

8/29/2017

1 Comment

 

Warmup
2 Rounds
8 Band shoulder Press
10 Air Squats
12 Band Face Pulls


Mary
Complete as many rounds in 20 minutes as you can of:

5 Handstand Pushup
10 Pistol, alternating
​
15 Pullups


​Recovery
​4x 400 Meter Run with 2:00 Rest Between




1 Comment

US Water Rescue Dive Team

8/28/2017

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You can donate here!

From Shane Weinreis:

Mission: Tropical Storm Harvey 2017

USWRDT Headed to Tropical Storm Harvery.....hundreds of people still needing rescue. USWRDT will be bringing equipment to help with water rescues. Please help us so that we may help them.

We are traveling from Billings, MT to Texas; please help us get to Texas and back home safely. Funds are desperately needed to cover fuel, vehicles, equipment, lodging, and supplies for the team and the victims.

USWRDT is a volunteer 501(c)3 organization, all contributions are tax deductable.

Learn more about USWRDT at  www.waterrescue.org

THANK YOU, we are very grateful for your support!
Shane Weinreis
President / Dive Officer USWRDT
P.O. Box 50626
Billings, MT 59105
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0 Comments

Alternative Athletics: Alpine

8/28/2017

2 Comments

 
Warmup
200m Run
25 Kettlebell Swing
200mRun

Alpine
6 Rounds
90 seconds max calorie Row
3 minute rest

Recovery
​50-10 Rope Jumps (single or double)
​10-50 Sit ups

2 Comments

Alternative Athletics: 4 Rounds

8/27/2017

1 Comment

 
Warmup
10 Hollow Rock
100ft Butt-kickers
10 Hollow Rock


4 Rounds
12 Wood Choppers @ 25% snatch (each side)
​
25 Knee to Elbow
4 Ladder One leg in one leg out lateral hop

​​Recovery
5 Rounds
5 Deadlift
10 Burpees
​15 Sit ups



​

1 Comment

Weekly Update 8/27 - 9/2

8/27/2017

0 Comments

 
8/27
4 Rounds
12 Wood Choppers @ 25% snatch (each side)

25 Knee to Elbow
4 Ladder One leg in one leg out lateral hop


8/28
Alpine
6 Rounds
90 seconds max calorie Row
3 minute rest


8/29
CrossFit WOD: Mary
Complete as many rounds in 20 minutes as you can of:

5 Handstand Pushup
10 Pistol, alternating
15 Pullups

8/30
5 Rounds
20 backward lunge steps @ 45% back squat
15 clean grip high pull
10 evil wheels


8/31

Riley
For time:

Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.


9/1
Total Reduction
5 Snatch @ 55% every minute on the minute
in the remaining time each minute 
perform Front Squat @ 55% of max
continue until you reach a cumulative total of 50 reps


9/2
15 - 12 - 9

Tire Flips
9 - 6 - 3 

Push Press @ 75% of max​

0 Comments

CrossFit Hero: Luce

8/26/2017

1 Comment

 
Warmup:3 Rounds
6 Pullups
6 Calories Assault Bike
​

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Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle Up
100
Air Squats

Recovery
​Row 500 then:
3 Rounds
​15 Kettle Bell Swings
​15 Wall Balls




1 Comment

Alternative Athletics: 1 Rep Max

8/25/2017

1 Comment

 
Warmup
2 Rounds
30 PVC Pass-throughs
15Air Squats
20 Band Scapular Retractions

1 Rep Max
Find Your Max Overhead Squat
at least 7 reps must be over 90%

then
​max ski jumpers in 2 minutes


Recovery
​Row 500 Meters
Run/Walk one Mile
​Row 500 Meters
1 Comment
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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:

    Monday-
    Open Gym 
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    Kettlebell Class
    6pm


    Tuesday -
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    Barbell Club 
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    Friday -
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    5:30am-7:00pm​ 

    Saturday -
    Kettlebell Class
    8am

    Community Class
    10am


    Sunday-
    Open Gym
    3pm-5pm

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