Friday, January 23rd

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Meet a Member

Kevin Martello

 

Hi Kevin tell us a little bit about yourself, your family, job etc.
I was born and raised here in Missoula, my family has owned and operated the Silver Dollar Bar since 1935, I am the 4th generation to run our family business, along with my father and two brothers. I have been married for 22 years( sorry ladies) and have two daughters, ages 18 and 14. I graduated from loyola high school in 1985,

How did you first get involved in CrossFit and how long have you been CrossFitting?
I first saw a small two line ad in the newspaper and tried to call the number but never got an answer or a call back, I was at work one day talking about it and a friend said that him and some others were gonna start , their own crossfit gym ( they had been doing crossfit at the main peak) and I told them to let me know when they got it going that I would like to try it
. So in january of 2005 or 2006 I went to my first class at crossfit montana, and after alot of icy hot and advil I’m Still Doing it. ( alot slower and mostly scaled)

Now I know you and your family own and operate The Silver Dollar Bar. Can you tell us the wildest or one of the wildest things you’ve seen there?
I could tell alot of stories but the difference between a good bartender and a great bartender is that a great one knows when to keep his mouth shut

Have you ever tried to convince anyone from the bar to come CrossFit and how did that go over?
I tell anyone who will listen, but most of my friends are not willing to do it, I think that they are afraid, or they enjoy riding a treadmill for hours every day, they may like the mirrors on the wall too.

What would your dream CrossFit workout look like?
Well I’m game for anything, I not a good runner so probably not much of that.

What would your nightmare workout look like?
It would have alot of burpees and running

What is your favorite place to eat in Missoula and why?I like the Dino cafe in charlie Bs bar. It’s just an easy, basic place, plus it’s inside a bar that’s not real fancy.

What is your top choice for workout music?
Well I like the heavy stuff because that’s what was played when I started, but I also like the 80s too, so I
I guess anything is better than hearing myself huff and puff

Do you have any fitness goals or targets you would like to hit in 2015?
I would just like to be able to continue crossfit and clean up my diet.

What is your favorite way to spend your time outside the gym and work?
I like to hang out with my kids and family doing whatever we all enjoy

Thanks Kevin!

Workout:

A1.) Handstand Holds or Walking Practice 4 x 30 sec. for holds or 60-90sec for walking practice
alternate with
A2.) Kipping Toe to Bar Practice 4 x 60 to 90 seconds

B.) 8 Minutes AMRAP of:
8 Front Rack Reverse Lunges Alternating (8 total reps, 4 each leg) @ 115/75
8 Ring Rows
8 Abmat Situps

Rest 4 minutes

8 Minute AMRAP Ascending reps of:
2,4,6,8,10,12……continuing by 2’s
Alternating Kettlebell Snatch
Burpees

Thursday, January 22nd

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A1.) SL RDL 4 x 6 each leg
A2.) Ring Push-ups 4 x 10

B.) 4 x 3 minute AMRAP

w/2 minutes rest between each round

20 Double Unders

6 Box Jumps (30/24)

9 Russian KB Swings (70/53)

Wednesday, January 21st

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A.) Deadlift 4 x 3 building in weight to a tough but still fast final set

B.) 5 minute AMRAP Strict Pull-ups in sets of 3 (i.e. do 3 reps then drop off rest enough that you can do 3 reps again)

C.) 21-15-9 Rep Rounds for time of:
Overhead Squats
Bar Facing Burpees

Tuesday, January 20th

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A.) 30 Turkish Getups, alternating sides
every 2 reps.

B.) 4 Rounds for time of:
500 meter Row
20 Step Ups @ 24″/20″
20 Jumping Lunges
15-20 Push-Ups

C.) 40-60 Hollow Rocks

Monday, January 19th

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A.) Front Squat 5 x 3 all heavy sets but none to failure
B.) 4 Rounds, each for time of:
5 Power Cleans @ 165/110
15 Wall-Ball Shots @ 20/14
20 Kettlebell Swings @ 53/35
rest 3 minutes between rounds (except after last one)

C.) Immediately after finishing last round no rest straight into
3 minute ME Toe to bar

Monday, January 19th

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A.) Front Squat 5 x 3

B.) 4 Rounds, each for time of:
5 Power Cleans @ 165/110
15 Wall-Ball Shots @ 20/14
20 Kettlebell Swings @ 53/35
rest 3 minutes between rounds

C.) Immediately after finishing last round
3 minute ME Toe to bar or V-ups

Saturday, January 17th

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Happy 50th Birthday Tobin!

Filthy Fifty:
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings @ 35#
50 Walking Lunge Steps
50 Push Press @ 45/35#
50 Wall-Ball Shots @ 20/14
50 Burpees
50 Double Unders

Scaling options: In pairs 1 working 1 resting or reduce reps to 30 for each exercise

30 minute time-cap

Friday, January 16th

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A.) 12 minutes Hang Squat Snatch building to a moderate-heavy
single rep.

If technique is good build quickly and do several singles at that tough weight.
If still struggle with squat snatch then stick to sets of three
and use 12 minutes to get lots of practice in at moderate weights.

B.) EMOM for 18 minutes
1st Minute- 5 Overhead Squats, moderate weight
2nd Minute- 7 Burpee Box Jumps
3rd Minute- 30 second Row/Airdyne sprint

Thursday, January 15th

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21-15-9-6-3 Rep Rounds for time of:
Front Squats @ 95/65
Kettlebell Swings @ 70/53
Pushups

Wednesday, January 14th

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A.) 4×4 Overhead Squat @ 13X1 Tempo
rest 20 seconds
4×6 Box Jumps @ 30″/24″
rest 2 minutes

B.) 10 Minute AMRAP of:
15 Power Snatch @ 75/55
30 Double Unders