Friday, December 16th

A) Front Squat Build to a 3RM
*Buddies 4×5 Front Squat

B)18min AMRAP
In Pairs, one working, one resting

10 KB Swings
5 Pull-ups
10 Push ups
15 Air Squats

Partner 1 does kb swings, and then partner 2 does kb swings, then partner 1 does 5,10,15, then partner 2 does 5,10,15

Thursday, December 15th

A) Strict Press 5,3,3,3,3
B) 2 minute Repeat Test AMRAP
5 Power Snatch (75/55)
5 Box Jumps (24/20″)
rest 5 minutes
repeat for 3 total 2 minute sets
Record score for each 2 minute AMRAP

Wednesday, December 14th

A) Back Squat 5×5 @ 80%
B) 18min EMOM
1- 5 DL @ 70-80% of last weeks final set of 3
2- 6-12 Pull-ups/ C2B
3- alternate between 30sec plank and 30sec Hollow Hold

Meet a Member with Chuck


Hi Chuck, tell us a little bit about yourself and your family.

I am a 47 year old east-coast transplant that came west in 1993. I have been married going on 21 years in February to Dawn, who is yoga instructor in town. I have two kids who I sometimes can convince to go with me to crossfit, Whitney (17 in December) and Gavin (15 in June).

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I am a lawyer and have been practicing for 20 years now, doing mostly commercial litigation. Two years ago, I left my partnership at Garlington, Lohn & Robinson to open my own firm with a partner. It was the best decision, as we try really hard not to take anything we do seriously. My favorite thing is working really hard and accomplishing something. My least favorite thing is working really hard and not accomplishing the goal (or an acceptable resolution).

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I grew up in Jacksonville, Florida. After college in North Carolina, I worked in Oregon. I bike toured across the USA in 1992, stopping in Missoula and playing rugby for the Maggots. I was hooked and came back for law school (and the Maggots). We moved to Billings after school from 1997-2005, then moved back. I am convinced Missoula is the best place to raise kids.

How did you first get involved in CrossFit and how long have you been CrossFitting?

I actually turned the second floor of the Garlington building into a makeshift cross fit gym (and broom hockey court) before they built it out. It was crazy- I would set up eight stations and had a playlist of various songs of 1:30 with :30 of Lesbian Seagull (Engelbert Humperdinck) in between to rest. We would run through it 3-4 times, then run stairs. Then they rented the space and I regrettably quit doing much of any exercise for a number of years. I joined 5 Valleys last year at this time.

What Crossfit class do you normally attend?

We are still experimenting with which one works best. I am always trying to entice the kids to go, so we have to work around their schedules. I actually prefer the 5:30 morning class, but they hate it, so we end up at the 5:15 pm a lot.

Do you have any fitness goals or targets you would like to hit in 2016?

Just forward progress really, nothing specific. Continue to come regularly 3-4 times a week and stay injury free. I wouldn’t mind ditching the band on pull-ups and dropping some weight also, but baby steps…

What is your favorite way to spend your time outside the gym and work?

My kids and I get along really well and I spend most of my free time with them. I also like to travel, particularly by bicycle. We biked across Denmark and Sweden last summer and plan to bike Normandy and Ireland this summer.

What’s your biggest CrossFit weakness that you’re working on right now?

Man, that’s a long list. Actually I stink at any gymnastics/body weight movements. I am not really working on them, which is probably why I continue to stink at them too.

Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?

We will definitely ski and board some. My wife blew out a knee some time ago, so the kids are my only companions on the slopes. Disco is our home hill.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

I am pretty confident that with maybe some scaling, I can do most any workout if I am patient and pace myself. My nemesis is time, taking too much rest in between before getting back at it. I always know I will, it’s just when.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

That’s a hard one. I actually like challenges of really long AMRAPs that have lots of different exercises in them. So: 20:00 AMRAP
8x thrusters
9x pull-ups
10x wall balls
9x box jumps
8x power cleans
Run stairs
Oh, and then go get ice cream or beer (or both).

Tuesday, December 13th

A) Clean & Jerk Build to a 1RM

B) For Time:
20 Power Cleans
30 T2B/ K2C
40 Wall Balls
50 Sit-ups
10 MU/ 20 Ring Dips

*Note weight used for Power Cleans

Monday, December 12th

A1) Good Mornings 4×8
A2) Strict Pull-ups 3×50% of ME, last set for ME

B) Working For 20 Minutes
1 Minute at Each Station:
– Row/ Bike
– Walking Lunges
– Burpees
– Box Jumps
– Sit-ups

* Goal is to establish and easy pace and move through all movements without breaking
* Record reps except the row or bike

Saturday, December 10th

A1) SAKB OH Walking Lunge 3x20steps (10 w/ L arm, 10 w/ R arm)
A2) Strict T2B/ K2C 3×6-10

B) For Time:
In Teams of 2
Partners Alternate after each round

12 Rounds of:
250m Row
5 Thrusters 115/80

Friday, December 9th

A) Dead Lift 5×3 Building past last Monday’s last set

B) *Christine*

3 Rounds For Time
Row 500m
12 BW Deadlifts
21 boxjumps

*Scale DL weight for unbroken weight

Thursday, December 8th

A) Front Squat 5×2 building to a 2 rep max for the day

B) 14min EMOM
1st- 5 Touch and go Power Cleans
2nd- 5-10 Chin-ups

C) 3 Rounds of
20-40sec Ring Plank
7-12 V-ups

Wednesday, December 7th

A) Push Press 4×5 building to 90%

B1) Ring Dips or MU 3×6-12
B2) Pistols 3×12 6p/leg

C) 3 Rounds
15 Wall Balls
10 Handstand push-ups or 4 Wall walks