Bridger CrossFit - Bozeman, MT

Paleokits!

The Paleo Challenge might be over (for now!) but several of you have expressed your interest in remaining Paleo.  That's great!  To help you do so, we've stocked up on some Paleo Kits.  Paleo Kits are made in New Jersey by Steve's Club, a nonprofit CrossFit Affiliate devoted to training youth in Camden, NJ.  Profits from the Paleo Kits go towards supporting Steve's Club, buying equipment, etc.  Not only are they delicious and for a good cause, but they're Paleo!  It's hard enough to eat paleo at home, and finding a portable Paleo snack is darn near impossible.  Paleokits are the solution! 

We have stocked up on a variety of sizes.  We'll probably narrow it down to 2 sizes in the future, so give us your vote for which one is your favorite!

Speaking of Paleo, you're all dying to know who the winner of the Paleo Challenge is!  In 1st place, we have the Triple W Threat (Kara, Jodi, and Hannah).  In 2nd place, we have Mary and Brian of "The 14 year old girls" and in 3rd place we have team SPU (Matt, Kristine, and Ryan).  It was a close race!  Great job everyone - you can pick up your prizes (for 1st, 2nd, and 3rd) in the office!

Workout:  "Elizabeth"

21-15-9 reps for time of:
Squat Clean, 135#/95#
Ring Dips
 

Changes!

We hope everyone had a good Thanksgiving weekend!  It was relatively quiet around the gym, so we're thinking everyone must have gotten some good family and turkey time in :)

Announcements:

• New Kids Class Schedule starts this week, Dec 1.  Our Advanced Kids Class (ages 12 and up or by invite) will be Wednesdays at 4:45 - 5:30 p.m. and Sundays at 6 - 6:45 p.m.  The Kids Classes will be held Friday at 4 - 4:30 p.m. and Sundays at 3:30 - 4 p.m.  The Preschool classes (ages 3-5) will be held on Sundays from 3 - 3:30 p.m.
• You'll notice a few changes around Bridger CrossFit in the near future, starting with the office and the re-arrangement in the gym!  Stay tuned for more!
• Challenge winners will be announced tomorrow, Tuesday, December 1.  We're still waiting for a few people to throw in their $20, so please do that today so we can give out prizes on Tuesday!
• Our Holiday Party will be on Monday, December 21 7 p.m. at Ted's Montana Grill.  RSVP in the gym.

Zach and Jodi reflecting on their Holiday weekend mid workout. 

Buy In:  Handstand Holds

Work Out: Weighted or Dead Hang Pullups 3-3-3 then
                     As Many Rounds Possible in 12min
                    12 Front Squats 135#/95#
                    250 Single Unders

Friday and Saturday

Friday afternoon we had a good crew of gals come in and do Fight Gone Bad!  It was a lot of fun, and I think everyone felt like they worked off some of the Turkey Coma!!!

Rx'd:
KD 218
Izo 218
Nichole 190
Kristine 184

Scaled:
Brynn 264
Erin 208

Saturday's Workout:

50 Double Unders
40 Walking Lunges
30 Knees to Elbows
50 Double Unders
30 Walking Lunges
20 Knees to Elbows
50 Double Unders
20 Walking Lunges
10 Knees to Elbows
50 Double Unders

Happy Thanksgiving!

Thank you for everyone that came and shared a workout with us this morning!  Today's workout is "Partner Cindy"  as many rounds as possible in 30 min of 5 pullups, 10 pushup, 15 squats.  One partner completes a round while the other rests alternating turns each round. 

Happy Thanksgiving!  What are you thankful for? 
Jenna is thankful for not getting a ticket for having a six pack and 2 loaded guns!

Holiday Party!

We will be having a holiday party on Monday, December 21, at 7 p.m.  Join us at Ted's Montana Grill for a celebration of the holiday season!  Please RSVP in the gym so we can make a reservation of the right size :)

Also, remember that we have ONLY the 5:30 p.m. class tonight and only a 9 a.m. class tomorrow.  Friday, we have a 9 a.m. and 4:30 p.m. class.  Saturday and Sunday we will have class as usual. 

Have a Happy Thanksgiving! 

Brian sets a Deadlift PR - 375# from Bridger CrossFit on Vimeo.

Workout:  "Jackie"
For time:  1000m Row, 50 Thrusters (45/35), 30 Pullups. 

Compare to 091030.

Keeping Form

Keeping good form during a lift not only helps you build strength, but also keeps you safe.  David attempted 325# twice before he was successful as pictured here.  His success wasn't because he became stronger from his first two attempts, or because he 'muscled' through it, but because he corrected his form.  He had a nice flat back, tall chest, feet on the floor pushing through the heels, and finally with the bar tight to his shins the bar came straight up.  Way to go David!

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Buy In: Partner Jumps

Work Out:  Paleo Challenge Benchmark #2
                     Deadlift 1 Rep Max

Compare to October 29, 2009

Cash Out:  Challenge participants turn in logs, take pictures and measurements!

Benchmark #1 Repeat

Today is very important for two reasons:

• The Last On Ramp of the year starts tonight at 7:30 p.m.  This is your last chance to get into Bridger CrossFit until after the new year!  Call 581-0459 to sign up.
• The Paleo Challenge is complete.  Please turn in your logs as soon as you can.  We still have 2 more benchmarks to do after today, though, so feel free to stay on the Paleo Bandwagon for a couple extra days (like, until Thanksgiving).  We'll have the final scores calculated after Thanksgiving. 

Meriah completes The Bear Complex with 115# at CrossFit Los Angeles this weekend.  Nice work!

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Buy In:  Clean Pulls

Workout:  "Grace"

30 Clean and Jerks, for time.

Compare to October 26, 2009

Team Up!

Good Job everyone that showed up this morning!

WOD:  In teams of two complete the following
4 monkey bar lengths
10 Paralette Lines
100 Kettlebell Swings
200 squats
50 pullups
100 Situps

Once all work is completed
10 Partner Wallball

 

Lauren and Kari cruising through the partner wallball

Christine!!

3 Rounds for Time
500m Row
12 Bodyweight Deadlifts (Ladies use 2/3)
21 Box Jumps (20")

Buy In:  Buddy Jumps

WOD:  Front Squat 3-3-3
10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Burpees

A quickie but a goodie! 

 

KD demonstrating great position in the bottom of her clean while Ben demonstrates his inexperience with the rule of thirds :)