You can either find me at home helping with my three girls, or I’m devoting myself to patient care at Alpine Physical Therapy. Otherwise, if I’m not on a river fly-fishing, you’ll likely find me cranking out high intense and varied workouts at the CrossFit Montana gym.
At CrossFit Montana, we’ve got a neat venue for this Saturday. More than 50 CrossFitters from a number of affiliate gyms across Montana are coming together this Saturday for our Montana CrossFit Winter Challenge competition. Held at my home gym, CrossFit Montana, we’ll have two heats each for beginners, intermediate, and advanced athletes.
The first heat will knock socks. It’s about an 8 minute workout. Here’s the menu for advanced athletes:
Row 1000 meters. Then do 3 rounds of the following:
- 155lb front squat x 10.
- Pull ups x 10.
- 25 inch box jump x 25.
In the afternoon, the workout is longer . . . up to 20 minutes. As fast as possible, advanced athletes will proceed as follows:
- Run 400 meters.
- Lift floor to overhead 135 lbs.
- Do two laps (30 meters) of frog jump burpees.
- Carry 45 lb x 100 meters.
- Carry 25 lb. x 100meters.
- Carry 25 lb. x 100 meters.
- Carry 45 lb x 100 meters.
- Do two laps (30 meters) of frog jump burpees.
- Lift floor to overhead 135 lbs.
- Run 400 meters.
Way too much fun. Talk about a varied, high-intense, and full-body, multi-joint work out. That’ll keep the metabolic machine burning calories for 24 to 48, no problem.
Good luck to all the area CrossFit athletes, including people who go it alone, CrossFit Montana, and CrossFit Missoula.
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