Thursday 10-17-19

With integrity, you have nothing to fear.
— Zig Ziglar

Strength

12-9-6-3 reps

Deadlift - increase weight

GHD or weighted sit ups

Rest as needed between sets


Conditioning

5 Rounds, every 3 min:

250m/220m row

20x KB swings

8x  burpee box jumps


Recovery

Banded pigeon

Banded anterior hip

Banded posterior hip

Foam roll Back


Wednesday 10-16-19

Fear is a powerful beast, but we can learn to ride it.
— Justine Musk

Interval Weight Training

1) 3 Rounds

12x Push Press

6x burpees

90 sec bike

90 sec rest


2) 3 Rounds

6/6x KB Front Rack Lunges

50m KB Front Rack Carry

Row 30/25 calories

Rest 90 sec


3) 3 Rounds

10x DB Curl and press

5/5x Renegade rows

5x Y+L

15 - 20 sec L-sit

Monday 10-14-19

Change before you have to.
— Jack Welch

Strength

10 min EMOM:

3x Power Clean - goal is to increase weight every other round


Conditioning

5 Rounds 

1-2-3-4

DB Power Clean + DB Front Squat @ 50/35#

25m Sled push

Rest 90 sec


Recovery

Supine Foam Roller

Side lying T-spine rotations

Pigeon

Couch


This Week At Altitude Athletics (October 14th - 20th)

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CrossFit Workouts This Week

Monday

The first day of the week we’ve got an EMOM of power cleans, followed by a DB complex and sled pushes. Great high power output day to kick things off!

Tuesday

Today has some upper body work - pull ups, dips, box drag presses. Some quality bodyweight strength work first, and then a row/wall ball/rope climb workout. This one is a total body burner…

*SKI CONDITIONING STARTS TODAY @ 9:30am/5:30pm

Wednesday

IWT today - push press/burpee/bike first, KB lunges/carries/row second, and a little bit of bodybuilding work at the end.

Thursday

Strength countdown of deadlifts and GHD sit ups first, and then a row, KB swing, burpee box jump circuit.

*SKI CONDITIONING @ 9:30am/5:30pm

Friday

Strict press and a team workout. This is a fun day - get in here!

Friday 10-11-19

I’m like a tree. My leaves might change color but my roots are the same.
— Rose Namajunas

Strength

Work to heavy set of 5x Deadlift


Conditioning

In teams of 2, alternating full rounds with a partner.


4 Rounds each (8 total)

10x DB or KB Deadlift - choose weight 

20x Wall balls


Then immediately to:

2000m row for time (split work anyway)


Recovery

Foam roll:

Back

Quads

Glutes


Thursday 10-10-19

Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.
— Stephen King

Strength

5 Rounds

5x Strict Pull ups -weighted if possible

5x Ab rollouts

Rest as needed


Conditioning

3 Rounds against a 5 min clock:

500m row, then AMRAP:

6x burpee box jump overs

12x alternating lunges (6/6)

30x double unders/30 singles


*rest 2 min between rounds


Recovery

OH wall stretch

Side lying t-spine rotations

Chidls pose


Wednesday 10-9-19

Fortune befriends the bold.
— Emily Dickenson

Interval Weight Training


1) 3 Rounds

6x Power Clean - inc weight

6x jump squats

60 sec bike max cal

60 sec rest


2) 3 Rounds

12x Push Press

300m row

Rest 60 sec


3) 3 Rounds

6/6x SA DB bent over row

6/6x SL KB RDL

6/6x standing barbell russian twists

30 sec hollow hold


Tuesday 10-8-19

Hope is patience with the lamp lit.
— Tertullian

Strength

10-8-6-4-2-1 reps

Back Squat - increase weight


Conditioning

11 min AMRAP:

11x toes to bar

11x DB Ground to overhead @ 40/30#

11x calorie row

11x box jumps 24/20’’


Recovery

Supine foam roller

T-spine Foam Roller

Instep with Twist


Monday 10-7-19

Our deeds determine us, as much as we determine our deeds.
— George Eliot

Strength

4 Rounds

12x Dips

12x push ups

15-30 sec L-sit or hollow hold

Rest as needed


Conditioning

4 Rounds, 40 sec on/20 sec off at each for max reps:

Double unders

Air squats

Alternating DB snatch

Burpee Pull ups

Echo Bike


Recovery

Jefferson curls

Childs pose

Downward dog -- upward dog flow


This Week At Altitude Athletics (October 7th - 13th)

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CrossFit This Week At Altitude Athletics

Monday

We start the week with a challenging upper body circuit. There’s some volume in here so we might have some sore arms after today! The conditioning is a bit longer, with a 40 on/20 off format of some bodyweight and lighter exercises. Lots of moving and breathing!

Tuesday

We’ll be building to a heavy Back Squat today, so if you’ve been itching to test that 1RM, today is the day! Conditioning here is an 11min AMRAP with T2B, DB work, and box jumps. Burner!

Wednesday

Splitting up the week with IWT… First up is power clean and bike, second is push press and rowing. The final section includes some single arm and single leg work.

Thursday

Today we work on pull ups and core strength first. Conditioning is a fun one with 3 “mini” AMRAPs of rowing, burpees, double unders.

Friday

We’re going for a big deadlift today, followed by a partner workout- I won’t spoil the fun here, but get ready for a fun Friday.

Friday 10-4-19

When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.
— Hellen Keller

Strength

5 Rounds

8x Bench Press - inc weight

8/8x Single arm KB row

Rest as needed


Conditioning

In teams of 2, one works while one rests:

140x calorie row

120x KB swings

100x lunges (total)

80x box jumps

60x calorie bike

40x toes to bar

20x Squat clean @ 60/40kg


Recovery

Banded shoulders

Banded anterior hip

Banded pigeon

Thursday 10-3-19

Someday is not a day of the week

THURSDAY 10/3/19


Strength

5 Rounds

5x Front Squat

Rest as needed


Conditioning

4 Rounds, every 3 min

50x double unders, then AMRAP @ 40/30kg

10x deadlifts

8x hang power cleans

6x shoulder to overhead

*rest 90 sec between rounds


Recovery

2 rounds

10/10x fire hydrant to hip extension

10x wall slides

PVC pass through

Instep w/ twist


Wednesday 10-2-19

Success seems to be largely a matter of hanging on after others have let go.
— William Feather

Interval Weight Training


1) 3 Rounds

10x Barbell jump squats

350m row

90 sec rest


2) 3 Rounds

10x DB Hang Power Clean - inc weight

200m run

Rest 90 sec


3) 3 Rounds

10/10x single leg hip bridge

10x KB RDL

10/10x standing barbell russian twist

30 sec feet elevated plank

Tuesday 10-1-19

Knowing is not enough, we must apply. Willing is not enough, we must do.
— Bruce Lee

TUESDAY 10/1/19


Strength

5 Rounds

5x Seated DB Press - inc weight

20-30 sec handstand hold

5x L-pull ups

Rest as needed


Conditioning

Against a running clock:

0:00 - 3:00 = 400m run + max KB swings with remaining time

3:00 - 4:00 = rest

4:00 - 7:00 = 500m/450m row + max wall balls with remaining time

7:00 - 8:00 = rest

8:00 - 14:00 = AMRAP of: 5x burpees + 10x KB swings + 15x wall balls


Recovery

OH wall stretch

Couch

Downward dog


Monday 9-30-19

I believe things cannot make themselves impossible.
— Stephen Hawking

Strength

5 Rounds - increase weight

3x hang power clean

3x front squat

3x push press/jerk

Rest as needed


Conditioning

For time:

500m row

then,

3 rounds of:

25m DB Front rack lunges @ 35/25#

25x double unders

25x abmat situps

Then

500m row


Recovery

Supine foam roller

Childs pose

Couch


This Week At Altitude Athletics (Sept 30 - Oct 5th)

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DOG WOD is Saturday, Oct 5th!

Join us at Story Mill Park at 9:30am for the first DOG WOD! This is a dog friendly workout fundraiser to benefit Heart Of The Valley Animal Shelter. There will be Treeline Coffee and a mimosa bar provided by The Bozeman Taproom.

$10 minimum donation.

CrossFit Workouts This Week

MONDAY

We are starting the week with IWT just to mix things up a bit. This one starts with deadlift/box jump/row, and then DB push press/pull-up/jump rope. 3 rounds of each followed by 3 rounds of some core work.

TUESDAY

Working some upper body strength today with DB press, handstands, and L-pull ups. These are some challenging exercises, but coaches will be working on progressions with everyone today to make sure we get an appropriate challenge. The conditioning is a fun one with a 14 min running clock, and every few minutes we have new exercises coming into play.

WEDNESDAY

We’re hitting a SECOND IWT workout this week! Jump squats/rowing, and then DB Power Cleans and running. Structural and core work to finish up.

THURSDAY

5x5 Front Squats first. If you’re feeling worn out by this point in the week just come in and move. If you wanna go heavy this is a good day to challenge those squats. The conditioning has an interval format with double unders, and barbell complex work.

FRIDAY

Get in for bench press and single arm rows, followed by a grinder team workout. Fun way to end a tough week.

Friday 9-27-19

Whoever is happy will make others happy too.
— Anne Frank

Strength

4 Rounds

6x Strict Press - inc weight

30-45 sec plank shoulder taps

Rest as needed


Conditioning

4 Rounds

1 minute row max cal

30 sec T2B max reps

2 minute rest


Immediately to:


4 Rounds

15/12x calorie bike

12x KB swings

12x box jumps


Recovery

1-2 min each:

PVC around the world

Overhead stretch

Frog

Samson

Wednesday 9-25-19

It is never too late to be what you might have been.
— George Eliot

Interval Weight Training

1) 3 Rounds

8x Thrusters - inc weight

4x kipping pullups

2 min row (30 fast/30 slow for 2x)

90 sec rest


2) 3 Rounds

8x Back Squat

2/2x jumping lunges

400m run

Rest 90 sec


3) 3 Rounds - for quality

10x DB curl & press

3/3x renegade row

5/5x side plank rotations

5x Shoulder Y+L