Bridger CrossFit - Bozeman, MT

New Website

Please update your bookmarks to our new blog:  http://www.bridgercrossfit.com/workout-of-the-day/

And, as usual, you can find our website at www.bridgercrossfit.com, and navigate to our various blogs (in the Kitchen, Nutrition, the Workout of the Day) from there.

Enjoy!

Results are in

Meriah dips for her second jerk attempt at the USAW/CrossFit event in Colorado Springs this weekend, where she took 5th in her weight class and KD with 6th in hers. See Results here.
Didn't get to watch the events, watch them here now!

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Today's Workout:

As many rounds as possible in 20 min
200m Run
2 Deadlifts 185/125
2 Knees to Elbows
*Increase deadlifts and knees to elbows by 2 reps every round


Post results to Beyond The Whiteboard.

Meriah lifts at 11 a.m. today

Tune in to:  http://live.crossfit.com

And YES, there is a workout at 9 a.m. today (Sunday).  Come and get it!

Wish them luck!

KD and Meriah are in Colorado competing in the USAW-CrossFit Open.  You can watch the competition LIVE here:  http://live.crossfit.com/

KD competes on Friday at 10 a.m. - watch it if you can! 

 

Go KD go!

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Today's Workout:

For time:

400m Run
35 Burpees
10 Muscle Ups
35 Burpees
400m Run

Post time Beyond the Whiteboard.

Harder than yesterday?

Want to improve your Fight Gone Bad score?  Learn to row more efficiently!  The Rowing seminar (part of the Run, Endurance, and Row seminar) is from 2:30 - 4 next Saturday, October 9.  Sign up today!

 

Fight Gone Bad last Saturday.  If you missed it, look forward to next year.  If we each raised $100, we would meet our goal of $10k!

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Today's Workout:

15 Cleans
30 Burpees
15 Push Jerks
30 Walking Lunges
15 Thruster
30 Pullups
15 Overhead Squats
30 Deadlifts
15 Handstand Push Ups

Use a 135#/95# barbell for the barbell movements.

Post results Beyond the Whiteboard.

Wall Balls!

Jenna is this excited to do wallballs again! Wheee!

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Today's Workout: 

3 Rounds For Time
15 KBS 2/1.5 pood
20 Wallballs 20/14#
400m Run

Post Results to Beyond the Whiteboard.

Cindy with deads

By popular demand, we are bringing back the 5:30 a.m. class on Wednesdays.  NOT the 6:30 a.m. class, but the 5:30 a.m. class only.  That is starting THIS Wednesday.  Also, the Thursday 4:30 p.m. class is back as of this week. 

There's no escaping the pull-ups today!  I hope everyone's hands have recovered from "Daniel" last week.  That was brutal on the hands!  Remember to take care of your callouses - file them down regularly so they don't get too big.  Little tears aren't so bad, but when you rip off a big callous, it can hurt AND take a long time to heal. If you DO tear, use sea salt and warm water to wash out the wound for faster healing.

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Today's Workout:

"Cindy with Deads"

As Many Rounds As Possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

But, every 3 rounds, you must pull 3 deadlifts at 80% of your 1 rep max deadlift.

Post results Beyond the Whiteboard.

Something we haven't done in a while

Thank you to everyone who came out and supported the "Fight Gone Bad 5" this weekend!  We raised over $1500 and got a great start to the FGB challenge!

Natalie is working on keeping her core tight as she comes out of her overhead squat.

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Today's Workout:

Overhead Squat
5-5-5-5-5

Post results to Beyond the Whiteboard.

Fight Gone Bad 5 today!

No 7:30 am class today, come at 11am for FIGHT GONE BAD!

We are still taking donations! Come down and join us in Fight Gone Bad 5!  We have decided to change the location to Bridger CrossFit's space at 34 E Mendenhall.  See you at 11am!

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Today's workout:
"Fight Gone Bad":
3 rounds, 5 stations, 1 minute per station and 1 minute break between rounds.  The clock does not reset or stop between stations. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

Stations are:
1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

Post results to Beyond the Whiteboard. Be sure to post today!  Not only is it a benchmark workout, but  today Beyond The Whiteboard is going to donate $1.00 for every Fight Gone Bad post, up to 1000 posts. We are also having an online competition for individuals and affiliates.

It's not too late to join the fight!

Fight Gone Bad is tomorrow at 11 a.m.!  It will be held at Bridger CrossFit.  Remember, it is 2 events in 1!

1. A fundraiser:  CrossFitters around the globe are raising money for Livestrong, the Wounded Warrior Project, and the Crossfit Foundation.  If you want to come do Fight Gone Bad with us, we just ask that you donate a few bucks.  If you don't want to come do Fight Gone Bad with us, we just ask that you donate a few bucks. :)  You can do so by clicking here.
2. Our next Challenge.  That's right!  For a $20 buy-in, you are eligible to compete for the cash prizes for best score and most improved in the Beginner, Intermediate, and Advanced categories.  In our last challenge, first place took home $50 cash - and the more people that sign up, the more prize money we'll have!  There won't be another challenge until 2011 so sign up now!

P.S. There is NO 7:30 a.m. class on Saturday.  If you want to workout, you need to do Fight Gone Bad or the Drop and Trot 5k (8:30 a.m., Bogert Park).

At least there will be no thrusters or front squats on Saturday :)

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Today's Workout:

Push Jerk 3-3-3

Then, 30-20-10 reps for time:
Hang Power Clean 95/65
Pistols

Post results Beyond the Whiteboard.