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Welcome, Coach Bennett… DEPUTY MOORE (HERO WOD)… Wods for May 22nd – May 26th, 2017

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We’d like to introduce you all to Bryan Bennett, our newest coach at CrossFit Glendive! Bennett (as most of you know him as) comes to us with years of experience with CrossFit. He is a Sheriff’s Deputy with Dawson County Sheriff’s Office. He has a wonderful wife, Lacie, and they are raising two adorable kids here in Glendive.

“My personal journey to better health and fitness began in 2008. Turning 30, I knew I needed a more positive direction in life. Being a farm kid and serving in the U.S. Army instilled in me the importance of being and staying active. In 2012, I attended my first CrossFit class and was instantly hooked.

The CrossFit box was uplifting, encouraging, and the sense of camaraderie among all those that attended was contagious and they soon became like family. Sharing in each others’ triumphs, pushing each other to keep going and never judging a person for not getting one more rep but telling them how great they did and that they will get it next time, are the heart and soul of the CrossFit community. Even in competition across the boards people cheer for each other, share in their winnings and focus on strengths in each other while positively encouraging growth in weaker areas.

I know I have an awesome opportunity to help people change their lives being a coach/trainer and athlete at CrossFit Glendive. What good is knowledge to others if you keep it to yourself? I would like to share my knowledge with you all.”

-Bryan Bennett

CF-L1
CrossFit Judges Course Certificate
CPR/First Aid/AED-Certified

 

We are glad to have you, Bennett! Everyone give him a warm welcome as our newest staff member. We are excited to keep growing with his experience and his love of all things CrossFit!

 

MONDAY

CHIPPER WOD (PARTITION REPS ANY WAY YOU’D LIKE)

100 AIR SQUATS

100 KBS (53/35)

100 JUMPING PULL-UPS

100 DOUBLE UNDERS (200 SINGLE UNDERS)

 

TUESDAY

30-20-10

ALTERNATING DB SNATCHES (35)

HRPU

 

WEDNESDAY

HERO WOD for Deputy Sheriff Mason Moore: Moore was killed in the line of duty on 5/16/17 near Three Forks, Montana.

Firetower CrossFit and CrossFit Helena have invited other gyms to run this workout on 5/24/17 as a way to honor him.  Deputy Moore left behind his wife and three children.

3 ROUNDS:

438m RUN

15 THRUSTERS 95/65

42 BURPEES

*3 ROPE CLIMBS TO BE COMPLETED AT ANY POINT DURING EACH ROUND

Rounds (# of kids), Run (badge number), Thrusters (years in law enforcement), Burpees (age), Rope (years with Broadwater Sheriff’s Office).

SCALE AS NEEDED, guys. Lower the reps, scale the load… Just attempting it and doing YOUR best is such a wonderful way to honor him.

RIP Deputy Moore.

 

 

THURSDAY

ROMWOD

 

FRIDAY

21-15-9

DEADLIFT (95/65)

SHOULDER TO OVERHEAD (95/65)

*** WHATEVER WEIGHT YOU CHOOSE MUST BE THE SAME FOR BOTH THE DEADLIFT AND SHOULDER TO OVERHEAD***

NO SATURDAY WOD, SEE YOU MONDAY FOR MURPH.

 

 

May 15th, 2017 – May 19th, 2017

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Happy Mother’s Day to all you tough mamas out there. We hope your day is relaxing, special, and all you deserve. We love you guys!

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Memorial Day is coming up, guys! Make sure you get your shirt ordered for our Memorial Day Murph and BBQ.  The even itself is FREE, but shirts are $15. You don’t need to buy one, but if you intend to participate, it’s a great way to 1) Honor Murph’s memory, and 2) Commemorate the feat that is Murph. Remember that we will have scaling options available. The day begins at 10am, and we will run you through a warm-up before we start.

The last day to order shirts (please pre-pay) is May 19th!

This coming Saturday, May 20th, we will have our Saturday WOD @ 10am, just like usual. Afterward, we will be hanging out and talking KIPPING. This is your chance to get some one-on-one instruction. This is also a great opportunity to continue working your strict pull-up. You really need to be able to do at least ONE STRICT PULL-UP to work on your kipping. Never abandon the fundamentals for the things that look “fun”. If you want to avoid injury and really set yourself up for success, get that pull-up.  We are available Saturday after the WOD until about noon, so come in and work those little lats.

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SUNDAY, MAY 21st: Run For Heaven’s Sake!

https://runsignup.com/Race/MT/Billings/r4hs

If you can’t make it to Billings, you have the option to register for the Virtual Run.

Why is this run important? The Ramsey Keller Memorial is a non-profit organization that helps families in Montana pay for funeral costs when they lose a child.  They’ve helped one of our own members and her family during their time of grief.

Many of you know Ashley Powell. Some of you may not know that her and husband Parker lost their first son, Carter, when he was merely weeks old in 2015. The Ramsey Keller Memorial helped them during a time when they shouldn’t have had to be worrying about paying for their baby boy’s funeral; now,  Ashley and her family are advocates for infant loss and awareness, and Carter’s legacy lives on.

Please consider participating! Ashley has set up a team named Carter’s Crew. Even if you can’t swing the funds, run or walk a few miles in his honor on Sunday. If you don’t want to run or walk, there is an option to donate . Thanks, guys.

Alright, on to the WODs for the week!

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MONDAY

10 RFT;

9 HANG POWER CLEANS (95/65)

5 TOES-TO-BAR

TUESDAY

“KAREN” – BENCHMARK WOD

150 WALL BALLS (20#/14#) FOR TIME

WEDNESDAY

21-15-9

BOX JUMP BURPEES (24″/20″)

DB THRUSTERS (35/20)

THURSDAY

ROMWOD

FRIDAY

4 RFT:

400M RUN

150M ROW

May 8th – May 12th… And a little squat talk!

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Ready for a shiny new week? We are!

Just a few notes before we get into the WOD business.

One of the things that we as coaches have been taught and try to work on as much as possible is the idea of doing the common uncommonly well. Every movement, every rep, needs to be focused and deliberate, and done as close to perfection as we can manage.

With that said, we have some new rules to play by. From now on, when we have barbell squats or any other weighted squat movements programmed in, you must be able to AT LEAST break parallel, but ideally, you must be able to squat with your hip crease below your knees. You must also be purposeful with your tension on the way down AND up. If those knees start caving, we have to address that before we load weight.

SO, here’s a little test you can do at home. Do 100 air squats within a 30-minute time frame. If you can do this to parallel or below without experiencing an enormous amount of fatigue, you can use a barbell for squats. If not, we will have you continue to work on those air squats until it’s safe for you to load the weight.

We aren’t picking on anyone. The proper squat is actually quite difficult and has many working pieces in order for it to be what it needs to be. We can help you progress, but ONLY by working those fundamentals before loading up. If we pull you aside and give you something else to do during barbell movements, please know we do this because we care about you. We want you moving well, safely, and for a very long time.

One of the most important rules in our gym is to leave your ego at the door. It’s not always about who is the fastest and who can lift the heaviest. Keep the big picture in mind! If you want to lift for a long, long time, do it well. If you want the most out of your squat (arguably the MOST important and fundamental movement EVER), get it right. No rep yourself if you don’t get low enough. Be honest with yourself so you can get the most out of it. At the end of the day, you are here for a reason, so work hard, be smart, and take care of business.

On to the fun stuff!

 

MONDAY

Accessory: Bench Press, 5 sets x10, find 10RM

WOD:

1 RFT:

Buy-in:

20 cal row or assault bike, then:

21-15-9 of

KBS (53/35)

Box jumps (24″/20″)

Cash-out: 20 pull-ups

 

TUESDAY

Acessory: MU work

WOD:

4 rounds (with BEAUTIFUL form 😉)

10 back squats (individual’s 10RM)

10 push press (individual’s 10RM)

 

WEDNESDAY

Accessory: Deadlift work, find 3RM

WOD:

7 rounds of

30 seconds burpees

30 seconds rest

30 seconds air squats

30 seconds rest

*Track reps for each round – lowest reps in a round is your score

 

THURSDAY

ROMWOD

 

FRIDAY

Accessory: PLANK GAME?!

1 RFT

21 thrusters (95/65)

800m run

21 thrusters (95/65)

 

 

May 1st-May 4th, 2017 *** SHORT WEEK

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Happy Sunday! We are out of town and excited to be bringing something new your way in the coming weeks… nothing too crazy but definitely something to help us all improve as athletes AND as human beings (it’s all about that whole quality-of-life thing, right?).

Bryan Bennett will be stepping in tomorrow (Monday) for the morning EMOM classes to get you all started on your week. Many of you have met him, but if you haven’t, here’s your chance. He’ll take good care of you!

Remember that we will have no classes on Friday or Saturday this week. Back the regular schedule next week!

 

MONDAY

24-min EMOM

EVENS: Start with 10 wallballs (20/14)

ODDS: Start with 10 KTE (on the floor)

Add 2 reps every round

 

TUESDAY

15-min AMRAP

10 MB Cleans (20/14)

20 Sit-ups

30 DU

 

WEDNESDAY

6 RFT

400m Run

10 Burpees

5 Pull-ups

 

THURSDAY

ROMWOD

 

FRIDAY & SATURDAY

NO CLASSES

 

April 24th-28th, 2017 – WODs

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There will be no Saturday WOD on 4/29 as we will be out of town; also, remember that there are no classes on Friday, May 5th, or Saturday, May 6th, as several of us will be gone for Montana Spartan weekend. It’s not too late to join in on the fun 😊

This Thursday for our ROMWOD, we will not be having a WOD afterward. We are strictly working mobility on these days for a while for best results. Keep coming for this. Give it time, and you WILL be moving better and improving the quality of your lifts and performance, all while recovering better and reducing your risk of injury.

 

Monday

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20#/14# ball (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Tuesday

20-Min AMRAP

1 rope climb

10 walking lunges

10 clean and jerks (95/65)

 

Wednesday

800m run

10 deadlifts (135/85)

800m run

10 deadlifts

To scale, athletes will either row 800m or will have the option to run 400m instead of 800m.

**WOD will be capped with 5 minutes left of class to allow time for cool down.

 

Thursday

ROMWOD

 

Friday

Tabata WOD: 20 seconds active, 10 seconds of rest 8x for each movement. Will complete all 8 intervals per one movement at a time, then will move on to the next after 60 seconds of rest.

Hollow hold

Air squats

Push-ups

Dips

 

 

 

April 3rd – April 7th WODs

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MONDAY

Skill: Clean and Jerk

WOD:

Battle Ropes, work in pairs

20 seconds of work, 20 seconds of rest

+Rope Slams

+Snakes

+Alternating Waves w/Squat

+ Rope Jacks

 

TUESDAY

M|WOD: Hips, hammies & glutes

WOD:

Back Squats – Find 1 RM

WEDNESDAY

M|WOD: Hip openers & shoulders

WOD:

“Grace”

30 Clean and Jerks (135/95)

THURSDAY

M|WOD: T-Spine and shoulders

Accessory: Pull-ups work

WOD:

40-30-20-10

American Swings (72/53)

Double Unders

FRIDAY

17.4

13-Min AMRAP of

55 Deadlifts (225/155)

55 Wall Balls (20 to 10′ line/14 to 9′ line)

55 Cal Row

55 HSPU

March 27th-March 31st WODs & Jump Ropes!

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Monday:
3 RFT
21 deadlifts
15 box jumps
9 burpees

Tuesday:
12-min AMRAP                                                                                  5 Pull ups (strict)
10 dips
15 sit-ups

Wednesday:
21-18-15-12-9-6-3
KBS
Shoulder to OH

Thursday:
Max Row
3-5 attempts at 250m

Friday:
17.3

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:

7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)

*Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

PLEASE REMEMBER THAT WE HAVE MORE SCALING OPTIONS THAN THE OPEN PROVIDED FOR OFFICIAL PARTICIPANTS. For class and teaching purposes, we will NOT be advocating such high jumps in squat snatch weight. You will begin with a light weight and only add 10-20 lbs at a time, and only if your form and mechanics allow for you to safely do so.

Something to think about:

As we get further along into our CrossFit journeys, it may be time to think about purchasing your own jump rope. As you know, we do have some, but if you are serious about improving your skills, it’s helpful to have a rope that is tailored to your individual needs.

Check out this article: http://wodreview.com/equipment/best-jump-ropes-for-crossfit-what-to-look-for

 

March 20th-March 24th

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Monday

4 RFT:

25 Push Press (75#)

50 Double Unders

 

Tuesday

3 RFT

40 Sit-ups

30 Med Ball Cleans

20 KTE

10 HRPU

 

Wednesday

21-15-9

Front squats (95#)

Body Rows***

***NO pull-ups; body rows are essential for the health of your shoulders’ connective tissues

 

Thursday

12-min AMRAP

5 Power Cleans (95#

10 Wall Balls (20/14)

 

Friday

17.2- 12 Minute Time Cap

Alternate between:

2 Rounds of 50-ft weighted walking lunges, 16 T2B, 8 Power Cleans

and

2 Rounds of 50-ft weighted walking lunges, 16 Bar muscle-ups, 8 Power Cleans

 

-NOTE: This is important for you to try. We have more scaling options than the Open had for participants, but we do ask that you at least TRY some of the movements/weights  you haven’t tried before, barring any injuries or restrictions, of course. Record in your books! We WILL be re-testing this one in a matter of months.

 

 

 

March 13-17, 2017

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March 13, 2017

WOD:
5×10
Back Squat (105/85)
KBS 53/35

March 14, 2017

WOD:
10 RFT
5 Burpees
5 T2B

March 15, 2017

WOD:
20-15-10-5
Thrusters (65/55)
Hang Power Cleans

March 16, 2017

WOD:
12 minute AMRAP
8 Deadlifts (105/85)
8 Low Rows
8 Goblet squats (53/35)

March 17, 2017

WOD:
10 DB snatches
15 box jump over burpees
20 snatches
15 box jump over burpees
30 snatches
15 box jump over burpees
40 snatches
15 box jump over burpees
50 snatches
15 box jump over burpees

 

 

 

Hey guys! Just a friendly reminder that there are no 5:30pm classes on Friday!

 

Another note: please don’t go over any of the prescribed weights we have noted on the board. We have put a lot of thought into our programming and promise that these max prescribed weights are for your benefit. Quality over quantity always, friends!