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PictureWinner is Jacque

Labor Day Weekend Hours

8/31/2023

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Friday - Sunday normal hours

Friday: 5:30 AM - 7:00 PM
Saturday: 10:00am - Noon
Sunday: 3:00 PM - 5:00 PM

Monday: 9:00 AM - 1:00 PM

​Have a great weekend!
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Alternative Athletics: 8 Minutes

8/31/2023

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Picture
WARM-UP
200-m jog

1 set:
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across the body)
10 alternating scorpion stretches
10 leg swings / leg (forward and backward)
:30 Jumping Jack

1 set:
10 single-leg toe touches / leg
20 alternating Reverse Lunges
:30 mountain climbers

1 set:
10 unweighted Good Mornings
20 Walking Lunge steps
:30 Up-Downs

3 rounds:
:30 Double Unders or attempts
:30 rest

On a 10:00 clock:
Work up to heavy set of 4 step-back, front-rack lunges from a rack

1 round:
2 left-arm single-DB Front Rack Lunge
2 right-arm single-DB Front Rack Lunge
8 double-unders

Test
AMRAP 8:00:
8 left-arm single-DB Front Rack Lunge Reverse Lunges (35/50 lb)
8 right-arm single-DB front-rack step-back lunges
48 Double Unders

Training
AMRAP 8:00:
8 left-arm single-DB Front Rack Lunge Reverse Lunges 

(25% front squat)
8 right-arm single-DB front-rack step-back lunges
48 Double Unders or 96 Single-Unders


Competition: Rest Day

STRETCHING
Accumulate:
:30 (shin muscle) Foam roll tibialis anterior / side
:30 Calf Stretch / side
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Alternative Athletics: 3 Rounds

8/30/2023

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Picture
WARM-UP
2 sets:
200-m jog
5 Inch-worm + Pushups
10 banded PVC Pass-throughs
15 Banded pull aparts

1 set:
100-ft Bear-crawl
10 KB / Dumbbell Deadlift (light)

1 set:
30 Jumping Jack
10 Russian KB swing (light)

1 set:
30 mountain climbers
10 Russian KB swings (working weight)

NOTES
  • This progressive warm-up is intended to get you primed for the KB swings.
  • The first section of the warm-up gets the joints greased and the body moving.
  • Choose a KB for the warm-up that’s lighter than what you plan to use for the workout.

Test
3 rounds for time:
Run 800 m
100-ft Bear-crawl
30 Russian KB swing (53/70 lb)

Training
3 rounds for time:
Run 800 m
100-ft Bear-crawl
30 Russian KB swing @ 33% Snatch

Stimulus & Goals
  • Target is 18:00.
  • Slow it down for a steady grind after heavy DT on Tuesday and the work-rest intervals on Friday.
  • Runs in less than 4:00, bear crawl in 1:00-1:30, and moderately heavy KB swings in :45-1:00 in 1-2 sets each round.
Strategy
  • Push to go unbroken on the KB swings, even if it means a slower start to each run. You can always pick up the pace as your posterior chain muscles recover.
  • Don’t stop moving on the bear crawl.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s workout

Workout 2: 10 min
3 sets:
16 double-Dumbbell Overhead Walking Lunge / leg (35/50 lb)

NOTES
  • Find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

Workout 3: 15 min
10 rounds for time:
35 Double Unders
3 Wall Walk

Stimulus & Goals
  • 10:00-15:00.
  • Keep double-unders to :30 or less.
Strategy
  • Take this workout one round at a time, breaking it into bite-sized chunks.
  • If you are not yet proficient with double-unders, try to keep your time spent here to only :30.
  • Always start the next wall walk before you want to.

Stretching: 10 min
Accumulate:
2:00 Plank
1:00 foam roll calves / side
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CrossFit: TABATA SOMETHING ELSE

8/29/2023

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Picture
WARM-UP
2 sets:
1:00 Row
1:00 Assault Bike
1:00 Plank

EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

2 sets:
5 Deadlift (empty barbell or training bar)
5 hang muscle cleans
5 Hang Power Clean
5 Shoulder Press

3 sets:
3 deadlifts
3 hang power cleans
3 Push Jerk
– Build in load on each set.

NOTES
  • Use the first two sets to elevate the heart rate and limber up prior to barbell work.
  • Focus on hitting positions and being in the right spot at the right time, rather than just going through the motions.
  • This will be a nice warm-up for both the lifting session and Heavy DT afterward.

TABATA SOMETHING ELSE
For reps:
Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Air Squats
– No rest between Tabatas; complete all four in 16:00.

Training
For reps:
Tabata Jumping pull-ups
Tabata knee push-ups
Tabata Situps
Tabata Air Squats
– No rest between Tabatas; complete all four in 16:00.

Competition: 70 min

Warm up: 15 min
See above

Workout 1: 20 min
5 sets for load:
3 Push Jerk
– Rest as needed between sets.

NOTES
  • Increase loading across as many sets as possible.
  • Take the barbell from a rack or jerk blocks.
  • Rest no more than 4:00 between lifts.
  • Use this session to help you determine your loading for heavy DT.

Workout 2: 15 min
5 rounds for time:
12 Deadlift (145/205 lb)
9 Hang Power Clean
6 Push Jerk

Time CAP: 12:00

Stimulus & Goals
  • First round should not exceed 2:30.
  • Moderately heavy loading.
  • Hang power cleans and push jerks completed in 3 sets or less.
Strategy
  • Break the reps up strategically: perform 11 deadlifts then rest; then perform your 12th deadlift before going right into your first set of hang power cleans. Perform one unbroken set or two sets of 4 hang power cleans, rest, then on the 9th rep, go right into your push jerks and try to go unbroken. If you have to break the push jerks into 3 sets, the weight is too heavy.

Workout 3: 10 min
EMOM 16:
Minute 1 | :30 calorie Assault Bike
Minute 2 | :30 GHD Sit-up


Stimulus & Goals
  • Constant movement in both exercises for each of the :30 intervals.
  • 7-12+ calories on the bike.
  • 12-18+ GHD sit-ups.
Strategy
  • Use the first round to feel out your capacity in both movements. Then, try to hold that pace for the entire 16:00.
  • Challenge yourself not to decrease in reps by 5 or more in either exercise.
  • Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.

Stretching: 10 min
Accumulate:
:30 Doorway Pec Stretch / side
:30 Foam Rolling Lats / side
1:00 Yoga - Cobra Position
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CrossFit WOD: Heavy DT

8/28/2023

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Picture
WARM-UP
  • Use two DBs on the deadlifts and hang muscle cleans. Use a single DB on the overhead walk.

AMRAP 6:00:
50-ft Bear-crawl
10 Dumbbell Deadlift
50-ft single-DB overhead walk
10 muscle Dumbbell Hang Clean

10 hang High Pull Clean
10 Hang Power Clean

3 sets:
3 Deadlift
3 hang power cleans
3 Push Jerk


Test
​Heavy DT

AMRAP 12:
12 Deadlift (145/205 lb)
9 Hang Power Clean
6 Push Jerk


Training
AMRAP 12:
12 Deadlift (same barbell)
9 Hang Power Clean
6 Push Jerk @ 75%


Stimulus & Goals
  • First round should not exceed 2:30.
  • Moderately heavy loading.
  • Hang power cleans and push jerks completed in 3 sets or less.
Strategy
  • Break the reps up strategically: perform 11 deadlifts then rest; then perform your 12th deadlift before going right into your first set of hang power cleans. Perform one unbroken set or two sets of 4 hang power cleans, rest, then on the 9th rep, go right into your push jerks and try to go unbroken. If you have to break the push jerks into 3 sets, the weight is too heavy.

Post-workout:
8 sets for reps:
:20 Hollow Rock
– :10 rest


Competition: Rest Day

STRETCHING
Accumulate:
1:00 figure-4 glute foam roll / side
1:00 Foam Roll Quad / side
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Weekly Update 8/27 - 9/2

8/27/2023

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8/27
RX
10 sets for reps:
:20 Ring Rows (body parallel to the ground)
:10 rest
:20 Hand Release Push-ups
:10 rest
:20 Air Squats
:10 rest

8/28
RX
AMRAP 12:
12 Deadlift (145/205 lb)
9 Hang Power Clean
6 Push Jerk

8/29
TABATA SOMETHING ELSE
For reps:
Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Air Squats
– No rest between Tabatas; complete all four in 16:00.


8/30 
RX
3 rounds for time:
Run 800 m
100-ft Bear-crawl
30 Russian KB swing (53/70 lb)


8/31 
RX
AMRAP 8:00:
8 left-arm single-DB Front Rack Lunge Reverse Lunges (35/50 lb)
8 right-arm single-DB front-rack step-back lunges
48 Double Unders


9/1 
RX
7 rounds for max reps:
1:30 to accumulate:
4 Shoulder Press (95/135 lbs)
4 Front Squat
4 Thruster
AMRAP lateral Bar Over Burpees
1:30 rest


9/2 
RX
For time with a partner:
50-calorie Row
50 Box Jump Over (20/24 in)
50 Deadlift (125/185 lb)
50 Wall Balls (14/20 lb) (10 ft)
50 Ring Dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row

Time cap: 21:00
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Alternative Athletics: Tabata

8/27/2023

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Picture
WARM-UP
1 set:
:20 Jumping Jack
5 Inch-worm
10 Samson stretches
10 scap-only Ring Rows


1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack Squat
10 ring rows
– Walk the feet forward to increase the difficulty of the row.


1 set:
5 pause ring rows
5 ring rows (Feet on the floor in front of the rings).
5 ring rows to parallel (Elevate the feet onto a box).


1 set:
:10 ring rows (body parallel to the ground)
:10 rest
:10 Hand Release Push-ups
:10 rest
:10 Air Squats


NOTES
  • Use the first two sets to move the body through full range of motion and elevate the heart rate.
  • In the third set, take your time and figure out the best position for your feet when performing the ring rows.
  • The last set is a mini version of the workout. Make any necessary adjustments after this final set.

Test / Training
10 sets for reps:
:20 Ring Rows (body parallel to the ground for Test)
:10 rest
:20 Hand Release Push-ups
:10 rest
:20 Air Squats
:10 rest


Stimulus & Goals
  • High rep workout that’s similar in stimulus to “Cindy.”
  • Today offers an opportunity for most athletes to go Rx’d.
  • Understand that reps will fall off as this one goes on; do not progressively scale.
Strategy
  • Manage your reps and don’t push to failure too early in the workout.
  • Expect the ring rows to be the most challenging movement of the three. Get your reps where you can. It will be easiest to keep moving through the air squats, so try to move for the full :20 in each set.

Competition: 75 min

Warm up: 15 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
5 sets:
75-ft Prowler Push (50/90 lb)
75-ft Sled Drag
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
​

NOTES
  • The suggested weight is added to the sled. Add a rope to the sled to backpedal pull and keep it attached while you push.
  • Move as fast as possible on the sled push and pull.
  • Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

Workout 3: 15 min
3 sets:
400-m Run
5 left-arm DB Turkish Get-up (50/35 lb)
5 right-arm DB Turkish get-up (50/35 lb)
– Rest 2:00 between sets.

Stimulus & Goals
  • 12:00-15:00.
  • 2:30 or less on the runs.
  • 2:00 or less on the Turkish get-ups.
  • Use a weight that allows you to perform all 5 reps unbroken before taking a break.
Strategy
  • Don’t crush yourself on the run. The goal is to come back to the DB and move smoothly and efficiently through the Turkish get-ups. If you are exhausted and moving poorly, the get-ups will be much harder.
  • Remember to press up into the DB and look at it throughout the entire rep. Once your eyes come off the weight, the movement gets more difficult.

Stretching: 10 min
2 sets:
:20 Doorway Pec Stretch / side
20 Banded pull aparts
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Alternative Athletics: Partner 2.5 Rounds

8/26/2023

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Picture
WARM-UP
1 set:
100-m Run, slow
:30 alternating hamstring scoop stretch

2 sets:
:30 Running position drill per leg
:30 Lean and pull drill
:30 Running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-m run, faster

1 set:
10 Kip Swing
2 kip swings + 2 kipping knee raises
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 Toes-to-Bar
5-10 toes-to-bars

1 set:
P1: 5 toes-to-bars
P2: 5 toes-to-bars
P1: 200-m run
P2: 200-m run

NOTES
  • Use the first four sets to get the body ready for the running in the workout.
  • Take your time during the toes-to-bar progression. The goal is to dial in the movement.
  • In the final set, work with your partner and begin to think about strategy for the workout.

Test
For time with a partner:
30 Toes-to-Bar
1.5-mile Run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.


Training
For time with a partner:
30 Bench Leg Raise
1.5-mile Run
30 Bench Leg Raise
1.5-mile run
30 Bench Leg Raise
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

Competition: 90 min

Warm up: 15 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 20 min
5 sets:
5 Back Squat
– Rest as needed between sets.

NOTES
  • In today’s main lift expect the legs to feel a bit wobbly after workout 1. Give yourself a chance to rest and recover before squatting.
  • Build up to a heavy set of 5 reps. This should not be a new PR. Find something heavy and call it a day. This workout is all about getting the reps and volume in for the week.
  • Rest no more than 4:00 between sets.

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

NOTES
  • 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. Focus on exactly which muscles you’re recruiting and complete the best range of motion possible. The DB weight for today should be light to moderate.​

Stretching: 10 min
Accumulate:
1:00 Lacrosse Ball Roll / Foot
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Alternative Athletics: Max Snatch

8/25/2023

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Picture
WARM-UP
2 sets:
:30 Jumping Jack
:30 Hollow Hold
:30 Pushups + 2 Shoulder Taps
:30 active hang
:30 Box Steps
– Rest :10-:15 between intervals.

1 set:
10 plank shoulder taps, slow
10 feet-elevated shoulder taps, slow
1 Wall Walk + :10 HS hold
1 wall walk, fast
2 wall walks, fast

1 set:
3 low Box Jumps
3 low Box Jump Over
3 low box jump-overs
3 high box jumps
3 high box jump-overs, slow
3 high box jump-overs, fast

1 set:
2 wall walks
4 box jump-overs
1 wall walk

NOTES
  • Use the first two sets to move the body through full range of motion and elevate the heart rate.
  • Use the next two sets to develop solid movement patterns and work up to the movements in the first workout.
  • The last set is a mini version of the workout. Make any necessary adjustments after this final set.

Test / Training
For load:
Every 2:00 for 10 sets:
1 Snatch


Competition: 60 min

Warm up: 15 min
See Above

Workout 1: 20 min
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)


Stimulus & Goals
  • 6-12 rounds for most athletes.
  • Wall walks in :30 or less.
  • Box jump-overs in :30 or less.
  • Two moderate-to-high-skill bodyweight movements with large ranges of motion.
Strategy
  • This is a sprint from start to finish.
  • Paces will slow down after several minutes, but with few reps each round, try to practice holding onto that sprint pace.
  • Focus on your breathing as you move between movements. This is a prime opportunity to take a few deep breaths and move right into the next movement.

Workout 2: 15 min
For time:
6/9-cal Assault Bike
– Rest :30
11/15-cal Assault Bike
– Rest 1:00
16/21-cal Assault Bike
– Rest 1:30
21/27-cal Assault Bike
– Rest 2:00
26/33-cal Assault Bike


Stimulus & Goals
  • Increasing distances after shorter sets with faster paces.
  • Rest increases as distances increase.
  • Sustain high power outputs for longer durations after harder efforts.
  • Finish the first set in under :30, the second in 1:00, the third in 1:30, the fourth in 2:00, and the fifth in 2:30.
Strategy
  • Complete each set at the fastest pace you can sustain without sprinting on the bike. This means a powerful push into the handles and pedals, but a rigid, strong, and stable body.
  • If this volume of work is too little for you to maintain this specific pacing on the bike, bump the volume up by starting with a round of 9/15 and finishing with a round of 32/39.
  • Come out strong on the first two sets and pull the pace back slightly on the third set. The pace you hold on the third set should be manageable but challenging for sets 4 and 5.

Workout 3: 10 min
Every 2:00 for 5 sets:
30 Double Unders
1-5 Strict Muscle up
– Unbroken ring muscle-ups.


NOTES
  • This workout is a more challenging skill piece at the end of a shoulder-heavy training day.
  • Practice strict ring muscle-ups under fatigue.
  • The double-unders shouldn’t take longer than :20-:25. Scale the volume if needed to get to the rings quickly.
  • Adjust the volume of each set or scale to low-ring transitions to stay consistent on the muscle-ups.

Stretching: 10 min
2 sets:
:30 Leg Swing / leg (across the body)
:30 pigeon pose / leg
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Last BBQ and further events

8/24/2023

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Hey Ya'll,

Here is a quick list of known events

Tomorrow 8/25 is the last BBQ of summer.  Dan K. is on the grill.  We have plenty of chips.  Feel free to bring fruit or a side salad.

Monday 9/11 is a charity WOD for Camp Patriot out of Libby.  We will be climbing ropes, stepping boxes and passing the hat

Tentatively Sat 9/30 is our next in house competition if there is interest.  

Sat Nov 5th is the Patriot run beginning and ending in Mountain view cemetery.  All proceeds go to veterans funerals.

​Sat Oct 28th is the gym Halloween Party at the Hull House.  Get your thinking caps on, costumes are encouraged!

Sat Dec 9th is Annie's Christmas Party.  Details up coming.

​-C-
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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: [email protected]

    schedule:

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

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


    ​Wednesday-
    Open Gym 

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    Thursday-
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    5:30 AM-7:00 PM

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    Open Gym 
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    3 PM-5 PM

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