Bridger CrossFit - Bozeman, MT

TGIF!

Reminder!  Tomorrow is our big Intro Class - bring your friends for a chance to win a massage and a free T-shirt!  Also, starting next week, we will only be hosting the 4:30 class on Wednesdays and Fridays for the month of August.  Thank you for your cooperation!

KD picks up 205# - July 28, 2009 from Bridger CrossFit on Vimeo.

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Buy In:  Pistols!!!

WOD:

5 Rounds for time:
10 Push Press 95/65
10 Burpees

 

Cash Out:  Write up ONE goal on the new goal board.

Thursday Fun!

Announcements:

• Our next On Ramp will go from Aug 3 - Aug 27 and is being held from 4:30 - 5:30 p.m. on Mondays, Tuesdays, and Thursdays.  This will temporarily interfere with the 4:30 class (which seemed to be losing popularity, but is on the re-bound!).  During the month of August, we will only have the 4:30 p.m. class on Wednesday and Fridays.  We apologize for any inconvenience.
• We are still taking suggestions for additional class times.  One option is to move the 4:30 class to 5:15 or something like that, so we would have 5:15 and 6:15.  Thoughts?  Post 'em to comments. 
• Other ideas for class times?  Post 'em to comments!
• And last but not least, this Saturday, August 1, bring all your friends to the Free 9:30 Intro Class.  The person to bring the most friends wins a Massage (from the Northside Wellness Group) and a T-shirt.  If you have friends interested in Bridger CrossFit, now is the time to bring them in, because our last On Ramp of the summer starts on August 3rd!

Mikey encourages (distracts?) Bill during "Angie" on Wednesday.

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Buy In:  Snatch 1-1-1-1-1.  You get 5 attempts.  You're not necessarily trying to find a max here, you just want to do 5 heavy singles.

WOD:  Run 1 mile, for time of course.

Cash Out:  Stretch and Foam Roll.  You will need it today!

Angie

Announcements:

• Our next On Ramp will go from Aug 3 - Aug 27 and is being held from 4:30 - 5:30 p.m. on Mondays, Tuesdays, and Thursdays.  This will temporarily interfere with the 4:30 class (which seemed to be losing popularity, but is on the re-bound!).  During the month of August, we will only have the 4:30 p.m. class on Wednesday and Fridays.  We apologize for any inconvenience.
• We are still taking suggestions for additional class times.  One option is to move the 4:30 class to 5:15 or something like that, so we would have 5:15 and 6:15.  Thoughts?  Post 'em to comments. 
• Other ideas for class times?  Post 'em to comments!
• And last but not least, this Saturday, August 1, bring all your friends to the Free 9:30 Intro Class.  The person to bring the most friends wins a Massage (from the Northside Wellness Group) and a T-shirt.  If you have friends interested in Bridger CrossFit, now is the time to bring them in, because our last On Ramp of the summer starts on August 3rd!

Julia's Amazing Save - 200# Deadlift from Bridger CrossFit on Vimeo.

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Buy In:  Handstand Push-ups.  Work on building strength.  If you don't have a handstand push up yet, use a plyobox for modification, or use the pullup bands to give you help.  Make sure to get full range of motion on these!

WOD:  "Angie"

For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

 

Cash Out:  You probably won't feel like moving....so don't.  Just hang out as long as you'd like :)

Announcements:

• Our next On Ramp will go from Aug 3 - Aug 27 and is being held from 4:30 - 5:30 p.m. on Mondays, Tuesdays, and Thursdays.  This will temporarily interfere with the 4:30 class (which seemed to be losing popularity, but is on the re-bound!).  During the month of August, we will only have the 4:30 p.m. class on Wednesday and Fridays.  We apologize for any inconvenience.
• We are still taking suggestions for additional class times.  One option is to move the 4:30 class to 5:15 or something like that, so we would have 5:15 and 6:15.  Thoughts?  Post 'em to comments. 
• Other ideas for class times?  Post 'em to comments!
• And last but not least, this Saturday, August 1, bring all your friends to the Free 9:30 Intro Class.  The person to bring the most friends wins a Massage (from the Northside Wellness Group) and a T-shirt.  If you have friends interested in Bridger CrossFit, now is the time to bring them in, because our last On Ramp of the summer starts on August 3rd! 

Power clean, anyone?

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Buy In:

3 Rounds of:
10-20 Double Unders
10 Walking Lunges
5 KB Swings

WOD: 

Deadlift 5-5-3-3-1-1-1

Cash Out: 

GHD Situps and Hip Extension

Cheri floats!

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Buy In:  Kipping Pullup Practice

WOD: 

10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean
Pullups

 

Cash Out:  Stretch and Foam Roll (really!)

Why do YOU CrossFit?

Why do YOU come to Bridger CrossFit?  Are you food motivated?  Are you trying to keep up with your kids?  Do you just like to workout (like an athlete, not a hamster)?  What got you in the door and what keeps you here?  Post to comments!

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Buy In:  Play on the monkey bars.  Be a kid again!

WOD:  Clean 1-1-1-1-1-1-1

Cash Out:  Stretch and Foam Roll

Comments:  Why do YOU CrossFit?

Keep Moving!

Siri and KD mid overhead squat yesterday!

Buy In:

2 Rounds Inch Worm Pushup, 7 Knees to Elbows, Bear Crawl, 5 Burpees, High Knees, 5 Pullups

WOD: 

3 Rounds For Time:
50 Double Unders
20 Reps of 20" Box Jumps
10 Burpees

 

Cash Out:

Rope Climbs

Getting Busy!

We have been getting really, really busy, especially at the 6:15 p.m. class.  It's not unusual to have more than 8 people show up for that class (and only 3 people sign up online ahead of time).  Please try to get in the habit of signing up for your classes.  Not only will that ensure that we have enough space for everybody, but it also helps us plan for the rare occasion that nobody shows up for class.  As you know our limit is 8 people per class, for now.  Sign up for classes here.

Since we are getting so busy, please email us or talk to us at the gym, and let us know if an additional class time would work well for you.  We are open to suggestions.

Team Badger represents!  Julia and Bill get their WOD on with Mikey to cheer them on

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Buy In:  400m Jog followed by Turkish Get-Ups (5L/5R) with a moderately challenging weight.

WOD:

21-15-9 reps for time of:
Overhead Squats
Pushups

Cash Out:  Try something new.  Here's an idea:  GHD situps!  Then, stretch your wrists, shoulders, hammies, and glutes.

Comments:  What is your favorite refreshing beverage on a hot summer day?  Be specific.

Mark catches some air in his power clean this morning. 

Buy In: 

Burgener Warmup x 3

 WOD: 

For Time 7 Rounds of
3 Handstand Pushup
5 Power Cleans
7 Chest To Bar Pullups

 

Cash Out: 

Stretch and Foam Roll

Strength Training vs Bulk for Women

Mark Sisson of Mark's Daily Apple posted a great article on strength training for women.  Read it here.   As it turns out men and women can train in the same way without turning women into men.  The age old fear with women and weight training is that they will bulk up to Hulk Hogan size.  Mark points out that it isn't naturally possible for women to bulk, we lack the hormones to do so.  Body builders  take supplements to help increase bulking potential along with the use of  isolation lifts to hypertrophy their muscles.  Building large muscles doesn't mean you are strong, especially in real life situations.  Weightlifting with functional movements make you strong and are applicable in everyday life.  When have you ever needed to curl 95# with one hand?  Now, how many times have you had to lift heavy box from the floor to the third shelf for storage?  Take 10 min to read the article and watch the videos, it will be a nice break from work!

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Buy In:

10 Burpee Pullups

WOD: 

Front Squat 5-5-3-3-1-1-1

Cash Out:

Handstand Practice