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!

Alternative Athletics: Tabata

10/31/2021

Warm Up
3 Rounds
7 Pushups
10 Russian Twist

WOD
Tabata
20 seconds Bench Press @ 55%
10 seconds rest
20 seconds Horizontal Kettlebell Swing
10 seconds rest
20 seconds Shoulder Press
10 seconds rest

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 5K

Weekly Update 10/31 - 11/6

10/31/2021

10/31
Tabata
20 seconds Bench Press @ 55%
10 seconds rest
20 seconds Horizontal Kettlebell Swing
10 seconds rest
20 seconds Shoulder Press
10 seconds rest

11/1
21 - 15 - 9
Dumbbell Thruster
2x single arm Overhead Lunge

11/2
"301"
Continue switching exercises every minute until you have reached a combined calorie and rep total = 301.

1 minute Medicine Ball Squat
1 minute Burpees
1 minute Assault Bike Calories
1 minute Burpees
1 minute Wallball Situp
1 minute Burpees

compare to 8/11/19

11/3
Snatch Ladder
start at 50% max Snatch
go up 10# every minute until 75%
from 75% on go up 5# every minute
until you don’t get the given weight done in the given minute.

Compare to 6/8/21

11/4
Open 11.4
AMRAP in 10 minutes
60 Bar Facing Burpee
30 Overhead Squat (120/90 lb)
10 Muscle Up

11/5
Death by
2 minute Assault Bike calories
1 in the first 2 minutes
2 in the second 2 minutes
3 in the third 2 minutes

11/6
Alpine
6 rounds
90 seconds cumulative L-Sit
3 minute rest

Alternative Athletics: Tex

10/30/2021

The Hawkeys and the Lorangs came, they saw, and they flipped a LOT of tires!

Warm Up
3 Rounds
10 cal Row
10 Air Squats
7 Pushups

WOD
“Tex”
20 Minute AMRAP
2 Tire Flips jump through Uncle P / Mama
4 Wall Balls 20 / 16#, 10 / 9 ft
3 & 6
4 & 8
Keep increasing by 1 tire flip and 2 Wall balls each round until time runs out

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 Minutes
10 Kettle Bell Swings
10 Box Steps

Alternative Athletics: Alpine

10/29/2021

Warm Up
5 Rounds
30 / 30 Assault Bike

WOD
Alpine
6 rounds
90 seconds single arm farmer carry 10ft = 1 pt
3 minute rest

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.
3 Rounds
20 Calorie Bike
20 Sit Ups

CrossFit Hero: Nick

10/28/2021

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Warm Up
Burgener warm up - clean + Front Squat+Shoulder Press

WOD
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand Pushup on dumbbells

Men: 28:59 Steve B.
Women: Uncontested

Compare to 1/28/19

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.
30 Air Squats
Row 1000 Meters
30 Leg Levers

Alternative Athletics: Max Turkish Get up

10/27/2021

Warm Up
Work your way up to 50% max Turkish Get-up

WOD
Max Turkish Get-up

then

2 min Max Air Squats

Compare to 4/14/21

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.

30-20-10
Air Squats
Sit Ups
Push Ups

Last Week Locker WOD

10/26/2021

Alternative Athletics: Descending

10/26/2021

Warm Up
3 Rounds
10 Situps
5 Pullups

WOD
Descending
20 - 2
Hollow Rock
5,5,4,4,3,3,2,2,1,1
Rope Climb

Active Recovery:
2 Rounds
500 Meter Row
10 Wall Balls
One Minute Plank Hold

CrossFit WOD: Tabata This

10/25/2021

Warm Up
3 Rounds
10 cal Assault Bike
10 cal Row

WOD
"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

Compare to 1/20/20

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.

3 Rounds
10 Wall Balls
10 Burpees

Thanks for coming out . . . Halloween ‘21

10/24/2021

First, for those not on Facebook, the new shirts and tank tops are in!

Moving on to the Halloween costumes, we had more group and partner costumes than ever before.

Tiger King & tiger.

80's Workout Crew.

For those who can't read the shirt, it says “Peter Peter.”

This one took me a second before I got the “Golden Eye” reference.

Unintentional Goth Group: Steampunk Vampire, Woodland Moon Goddess, and Macabre Ringmaster.

Cholo gangster and George Costanza from “Seinfeld.”

The Tooth Fairy and a Flat Earther.

The Tooth Fairy, Steampunk Vampire & Mathilda from “Leon the Professional”

Daphne from “Scooby Doo,” Doc Brown from “Back To The Future,” Shaggy from “Scooby Doo” & LED or LiteBrite.

Clint in a cage & … Clint.

Clint in a cage, a girl possessed by a doll, Macabre Ringmaster & a zombie cheerleader.

Elmer Fudd & Cholo.

80's Workout, Mollymauk Tealeaf, Cholo, Tiger King & The Tooth Fairy.

The Dude

There was mad foosball …

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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