CrossFit Flathead

Sunday 1/29

2012-01-28T19:30:00.028-07:00

Rest Day ~

Sunday Sunrise ~

Exodus 15:2

What Is Cortisol?
Some good information.

This Weeks Focus / Quote ~
Be strong in body,
clean in mind,
lofty in ideals.

Saturday 1/28

2012-01-27T19:30:00.018-07:00

Tabata
"Fight Gone Bad”
Wall Ball Shot – 20/14
Deadlift High Pull – 75/45
Box Jump – 18
Push Press – 75/45
Row - (Calories)
20 seconds of work 10 seconds of rest
8 rounds per movement
Score is total of lowest round of each movement.

post score in comments.

Pukie the Clown could make a visit today...

just saying.

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Friday 1/27

2012-01-26T19:30:00.004-07:00

“Fran”
Thrusters – 95/65
Pull Ups
21 – 15 – 9
For time:

post time in comments.

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Thursday 1/26

2012-01-25T19:30:00.009-07:00

Rest Day ~

One week left on the paleo challenge - you can make it now!
Breakfast Hash

• 1 acorn squash
• 4 small apples
• 1/4 lb bacon, diced
• 1 lb chicken sausage
• 1 bunch green onions, chopped
The night before, halve and seed the squash. Core and chop the apples. Place the squash cut side down into a baking dish. Add 1/4 inch of water and the diced apples. Bake at 350 degrees for 45 minutes. Allow to cool and save for the morning.
In the morning, dice the bacon and add to a large skillet on medium. Chop the sausage into bite-sized pieces. Once the bacon has browned, add the sausage and green onions. Sauté for around 5 minutes, stirring often. Cut the squash into bite-sized pieces. Add the squash and apples to the skillet. Mix and cook until warm.

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Wednesday 1/25

2012-01-24T19:30:00.011-07:00

Deadlifts
10-8-6-4-2
Single Pulls
then: Max efforts of
Paralette Push Ups
1 Minute rest
Wall Ball Shots

post loads lifted and efforts made in comments.

Deadlift...

the Health Lift.

Happy Birthday today to Lloyd Pierson!

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Tuesday 1/24

2012-01-23T19:30:00.009-07:00

“Annie”
Double Unders
Sit Ups
50 – 40 – 30 – 20 – 10
For time:

post time in comments.

And fast sit ups too.

Happy Birthday today to Chris Wambeke!

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Monday 1/23

2012-01-22T19:30:00.005-07:00

Thrusters
3 – 3 – 3 – 3 – 3

post loads lifted in comments.

April is upside down.

Happy Birthday today to Camas Anderson and David Smirnow!

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Sunday 1/22

2012-01-21T19:30:00.011-07:00

Rest Day ~

Sunday Sunrise ~

1 John 5:11-13

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Saturday 1/21

2012-01-20T19:30:00.009-07:00

50 – Squats – 1 DB held to chest
50 – DB Swings
50 – DB Press Sit Ups
2 rounds for time:

post time in comments.

Butch and Emily enjoyed the hollow rockers...

no really, they did.

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Friday 1/20

2012-01-19T19:30:00.005-07:00

“Coe”
10 – Thrusters - 95
10 - Ring Push Ups
10 rounds for time:

post time in comments.

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Thursday 1/19

2012-01-18T19:30:00.017-07:00

Rest Day ~

Day 16 of our 30 day paleo challenge. Mid way!
How are you doing?

Catalan Style Spinach

• 2-3 packages (16 ounces each) frozen chopped spinach, thawed and squeezed dry (if using fresh spinach, 5-6 bunches, about 2 ½ pounds, steams removed and coarsely chopped)
• 6 ounces dry-cured Spanish ham diced or cut in thick strips (use bacon instead, if ham is unavailable)
• 1/2 cup raisins
•1/3 cup raw pine nuts
•1 garlic clove, cut in half
• 1-2 tbsp olive oil
• ½ tsp cinnamon
• salt and pepper to taste
In a large straight-sided skillet, heat 2 tablespoons of oil. Add the garlic halves and ham and brown over medium-low heat, turning frequently to prevent the garlic from burning. When nicely browned, remove the ham from the oil and set aside.
Toss in the chopped spinach, raisins and pine nuts. Season with salt and pepper. Cook for about 10 minutes. If the skillet is not large enough for the amount of spinach, you can wilt and cook down the spinach in stages until you can assemble all the ingredients to finish the dish. Add the ham and 1 tsp of cinnamon and cook until the spinach has released all its moisture and turned a darker more intense green color.

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Wednesday 1/18

2012-01-17T19:30:00.006-07:00

Weighted Pull Ups
10-9-8-7-6-5-4-3-2-1

post loads lifted in comments.

Our man, Mark, is back with us!

Good to have you back sir.

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Tuesday 1/17

2012-01-16T19:30:00.005-07:00

9 – Squat Box Jumps
6 – DB Row T Push Ups - (3R-3L)
3 – Strict Toes to Bar
Complete as many rounds as
possible in 15 minutes:

post rounds completed in comments.

Camas gets stronger every day!

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Monday 1/16

2012-01-15T19:30:00.009-07:00

OH Squats
5 – 5 – 5 – 5 – 5

post loads lifted in comments.

Overhead step lunges are always fun.

Russ and Amy liked them.

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Sunday 1/15

2012-01-14T19:30:00.037-07:00

Rest Day ~

Sunday Sunrise ~

Psalm 150

The new year has started...
Step 1: Setting Lifetime Goals
how are your new goals that you set going?

This Weeks Focus / Quote ~
Our actions determine us,
our discernible character is
shown clearly on a daily basis.

Saturday 1/14

2012-01-13T19:30:00.007-07:00

51 – Double Unders
19 – Double Squat Wall Ball Shots
3 rounds for time:

post time in comments.

Kat makes the box look pretty easy.

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Friday 1/13

2012-01-12T19:30:00.007-07:00

“2000m – Row”
For time:

post time in comments.

concentration...

while needing oxygen.

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Thursday 1/12

2012-01-11T19:30:00.002-07:00

Rest Day ~

work hard...

then rest well.

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Wednesday 1/11

2012-01-10T19:30:00.012-07:00

Deadlifts
5 – 4 – 3 – 2 – 1
start 50% up 10%

post loads lifted in comments.

Mike - 70 years young - bar facing burpees - 'nuff said.

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Tuesday 1/10

2012-01-09T19:30:00.006-07:00

"Mary"
5 – Handstand Push Ups
10 - One Legged Squats, alternating
15 – Pull Ups
complete as many rounds as
possible in 20 minutes:

post rounds completed in comments.

Trina with the one legged squat / pistol.

balance - coordination - strength ...

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Monday 1/9

2012-01-08T19:30:00.007-07:00

Front Squats 5 – 5 – 5 – 5 – 5
Seated DB Press 10 – 10 – 10 – 10 – 10
post loads lifted in comments.

Happy Birthday to Blake Stout today.

Katie makes beating Blake look easy enough, the little daily competition is always fun.

Happy Birthday today to Darcy Hearn!

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Sunday 1/8

2012-01-07T19:30:00.029-07:00

Rest Day ~

Sunday Sunrise ~

Psalm 34:11-16

The 2012 CrossFit Games...

...45 days to competition time.....

This Weeks Focus / Quote ~
The only time it's to late to change yourself,
is when you are dead.
Until then, you are just making excuses or lying
to yourself.

Saturday 1/7

2012-01-06T19:30:00.027-07:00

10 - Wall Ball Shots
10 - Sit Ups
10 rounds for time:

It's "Bring a New Friend" day today.
Good friends are made - not given -
Time spent together is the only way to make a friend.
Your time is invaluable,
so when you give your time to someone you give yourself.

Are you making good friends?

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Friday 1/6

2012-01-05T19:30:00.009-07:00

9 – Deadlifts
21 – Paralette Push Ups
complete as many rounds as
possible in 12 minutes:

post rounds completed in comments.

Marilyn brings her intensity everyday.

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Thursday 1/5

2012-01-04T19:30:00.017-07:00

Rest Day ~
no CrossFit classes today.

Saturday is "Bring a new Friend" day.

Our Olympic Lifting Class is at 5:30 PM today.

David, works hard every day. He was accepted to the elite customs training program in April. We are very proud of him.

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Wednesday 1/4

2012-01-03T19:30:00.018-07:00

Back Squats
3 – 3 – 3 – 3 – 3

post loads lifted in comments.

Amy with a very good back squat...

she loves lifting days.

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Tuesday 1/3

2012-01-02T19:30:00.027-07:00

"A Little New Years Chipper"
15 – Squat Cleans
30 – Toes to Bar
30 – Box Jumps
15 – Weighted Ring Dips
15 – Push Press
30 – Bar Facing Burpees
30 – Thrusters
15 – Chest to Bar Pull Ups
50 – OH Lunge Steps
For time:

post time in comments.

Cammi...

getting a little bit stronger every day.

Happy birthday today to David Thaggard.

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Monday 1/2

2012-01-01T19:30:00.024-07:00

The New Years 2012 holiday.

No Classes today.

A day to reflect and make some new goals for this new year. Do you make resolutions? or set goals for the new year? Let's get started.

Resolutions?
Are you a little curious about the history of New Years and its resolutions? Here's one for you according to Wikipedia: Most countries in Western Europe officially adopted January 1 as New Year's Day somewhat before they adopted the Gregorian calendar. In England, the Feast of the Annunciation on March 25, was the first day of the new year until the adoption of the Gregorian Calendar in 1752. The March 25 date was known as Annunciation Style; the January 1 date was known as Circumcision Style, because this was the date of the Feast of the Circumcision, being the eighth day counting from December 25 when Christ was believed to be born. This day was christened as the beginning of the New Year by Pope Gregory as he designed the Liturgical Calender.
That means that 300 years ago people would have thought you were a bit loony to declare the eighth day of Christmas as the New Year because they didn't. Probably good that new years resolutions didn't come during the winter feasting festivities anyway.
But supposedly the tradition of the New Year's resolution was created by the Babylonians 4,000 years ago. The first day of the year for this ancient civilization was March 23 and one of its popular resolutions was to return something borrowed from a friend during the previous year.
The Romans celebrated the New Year on January 1st and shared a similar tradition with the Babylonians. A common resolution in ancient Rome was to ask forgiveness from enemies of the past year.
The Chinese New Year has been celebrated for thousands of years as well. Their New Year is somewhere between late January and early February, one of their resolution customs is housecleaning, which tops many modern-day New Year's resolution lists. Whether or not these civilizations took their resolutions seriously and always achieved what they resolved to do is unknown.
Today many resolutions are made with the best intentions, but the majority are not actually met."
All of this begs the question what are the most popular resolutions?? Here's what the U.S. Government information site USA.gov:
* Drink less Alcohol
* Get a Better Education
* Get a Better Job
* Get Fit
* Loose Weight
* Manage Debt
* Manage Stress
* Reduce, Reuse, and Recycle
* Save Money
* Take a Trip
* Volunteer to Help Others

Are you a list maker? It helps to write them down.
It is possible!

post thoughts in comments.

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Sunday 1/1/12

2011-12-31T19:30:00.017-07:00

Rest Day ~

Sunday Sunrise ~

2 Peter 3:13

_______________________________________________________________

This Weeks Focus / Quote ~
Long to accomplish the great and noble task,
but make it your chief duty to accomplish the
small tasks as if they were great and noble.

Saturday 12/31

2011-12-30T19:30:00.011-07:00

It's New Years Eve!

Have fun - Be safe -

No Class today.

This Weeks Focus / Quote ~
We deceive ourselves when we fancy that only
weakness needs support.
Strength needs it far more.

Friday 12/30

2011-12-29T19:30:00.023-07:00

Deadlift
1 – 10 – 1 – 20 – 1 - 30 - 1
Total load (add up all loads for total)
20 minute time cap

post total load in comments.

The boys that lift the most...

in a little deadlift competition right after a good spirited row.

There will be no 5:45 class today.
NO Class tomorrow - It's New Years Eve.
NO Classes Monday.

Happy Birthday today to Amy Kelly!

This Weeks Focus / Quote ~
We deceive ourselves when we fancy that only
weakness needs support.
Strength needs it far more.

Thursday 12/29

2011-12-28T19:30:00.004-07:00

Rest Day ~

Looks good, huh?

Being on the mountain is fun rest don't you think?

This Weeks Focus / Quote ~
We deceive ourselves when we fancy that only
weakness needs support.
Strength needs it far more.

Wednesday 12/28

2011-12-27T19:30:00.002-07:00

"Rowing Helen"
400m – Row
21 – KB Swings - 55/35
12 – Pull Ups
3 rounds for time:

post time in comments.

Swinging the weights!

This Weeks Focus / Quote ~
We deceive ourselves when we fancy that only
weakness needs support.
Strength needs it far more.

Tuesday 12/27

2011-12-26T19:30:00.001-07:00

Back Squats
3 X 6 @ 70%
Shoulder Press
3 X 6 @ 70%
Deadlifts
3 X 6 @ 70%

post loads lifted in comments.

Big Joe working on that straight, hollow, overhead position.

This Weeks Focus / Quote ~
We deceive ourselves when we fancy that only
weakness needs support.
Strength needs it far more.

Monday 12/26

2011-12-25T19:30:00.002-07:00

A Day Off -
to Reflect -
to Regroup -
to enjoy the Christmas season -

No Classes today - Our Christmas Holiday time.

The aftermath of being blessed with gifts...

the clean up.

This Weeks Focus / Quote ~
We deceive ourselves when we fancy that only
weakness needs support.
Strength needs it far more.

Sunday 12/25

2011-12-24T19:30:00.000-07:00

It's Christmas Day!
We, your coaches and community here at CrossFit Flathead, wish you all a blessed Christmas with family and friends.
May you and yours be truly blessed in this Advent season with great hope for the new year.

"Behold, a virgin shall conceive, and bear a son, and shall call his name Emmanuel. For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty God, The everlasting Father, The Prince of Peace. Of the increase of his government and peace there shall be no end, upon the throne of David, and upon his kingdom, to order it, and to establish it with judgment and with justice from henceforth even for ever."
Isaiah 9: 6,7

A long, long, time before Jesus was born, the Lord told a man named Isaiah that a future king was coming. The Lord told Isaiah that a virgin would conceive this child and that He would be called, "The Mighty God." God also told Isaiah that this coming king's kingdom would have NO end.

Many years after Isaiah saw the vision concerning the coming king. . .

God sent the angel Gabriel to a virgin who lived in Nazareth, a town in Galilee. She was engaged to marry a man named Joseph from the family of David. Her name was Mary. The angel came to her and said, "Greetings! The Lord has blessed you and is with you."

But Mary was confused by what the angel said. Mary wondered, "What does this mean?"

The angel said to her, "Don't be afraid, Mary, because God is pleased with you. Listen! You will become pregnant. You will give birth to a son, and you will name him Jesus. He will be great, and people will call him the Son of the Most High. The Lord God, will give him the throne of King David, his ancestor. He will rule over the people of Jacob forever. His kingdom will never end." Luke 1: 26-33

Mary said to the angel, "How will this happen? I am a virgin!"

The angel said to Mary, "The Holy Spirit will come upon you, and the power of the Most High will cover you. The baby will be holy. He will be called the Son of God.

Mary said, "I am the servant girl of the Lord. Let this happen to me as you say!" Then the angel went away." Luke 1: 34-35 and Luke 1:38

All of this happened to fulfill the prophecy of Isaiah many, many years earlier!

At that time, Augustus Caesar sent an order to all people in the countries that were under Roman rule. The order said that they must list their names in a register. This was the first registration taken while Quirinius was governor of Syria. And everyone went to their own towns to be registered.

So Joseph left Nazareth, a town in Gaililee. He went to to the town of Bethlehem in Judea. This town was known as the town of David. Joseph went there because he was from the family of David. Jospeh registered with Mary because she was engaged to marry him. (Mary was now pregnant.) While Joseph and Mary were in Bethlehem, the time came for her to have the baby. She gave birth to her first son. there were no rooms left in the inn. So she wrapped the baby with cloths and laid him in a box where animals are fed." Luke 2: 1-7

That night, some shepherds were in the fields nearby watching their sheep. An angel of the Lord stood before them. The glory of the Lord was shining around them, and suddenly they became very frightened. The angel said to them, "Don't be afraid, because I am bringing you some good news. It will be a joy to all the people. Today your Savior was born in David's town. He is Christ, the Lord. This is how you will know him: You will find a baby wrapped in cloths and lying in a feeding box."
Luke 2:8-12

So the shepherds went quickly and found Mary and Joseph. And the shepherds saw the baby lying in a feeding box. Then they told what the angels had said about this child. Everyone was amazed when they heard what the shepherds said to them. Mary hid these things in her heart; she continued to think about them." Then the shepherds went back to their sheep, praising God and thanking him for everything that they had seen and heard. It was just as the angel had told them." Luke 2:16-20

When the baby was eight days old, he was circumcised, and he was named Jesus. This name had been given by the angel before the baby began to grow inside Mary. Luke 2:21

Jesus was born in the town of Bethlehem in Judea during the time when Herod was king. After Jesus was born, some wise men from the east came to Jerusalem. They asked, "Where is the baby who was born to be the king of the Jews? We saw his star in the east. We came to worship him."

When King Herod heard about this new king of the Jews, he was troubled. And all the people in Jerusalem were worried too. Herod called a meeting of all the leading priests and teachers of the law. He asked them where the Christ would be born. They answered, "In the town of Bethlehem in Judea. The prophet wrote about this in the Scriptures:

"But you, Bethlehem, in the land of Judah, you are important among the rulers of Judah. A ruler will come from you. He will be like a shepherd for my people, the Israelites." Micah 5:2

Then Herod had a secret meeting with the wise men from the east. He learned from them the exact time they first saw the star. Then Herod sent the wise men to Bethlehem. He said to them, "Go and look carefully to find the child. When you find him, come tell me. Then I can go worship him too."

The wise men heard the king and then left. They saw the same star they had seen in the east. It went before them until it stopped above the place where the child was. When the wise men saw the star, they were filled with joy. They went to the house where the child was and saw him with his mother, Mary. They bowed down and worshiped the child. They opened the gifts they brought for him. They gave him treasures of gold, frankincense, and myrrh. But God warned the wise men in a dream not to go back to Herod. So they went home to their own country by a different way.

May your holidays be blessed by HIM!

"Life is a constant Advent season: we are continually waiting to become, to discover, to complete, to fulfill. Hope, struggle, fear, expectation and fulfillment are all part of our Advent experience.
"The world is not as just, not as loving, not as whole as we know it can and should be. But the coming of Christ and his presence among us—as one of us—give us reason to live in hope: that light will shatter the darkness, that we can be liberated from our fears and prejudices, that we are never alone or abandoned.
"May this Advent season be a time for bringing hope, transformation and fulfillment into the Advent of our lives."

Saturday 12/24

2011-12-23T19:30:00.008-07:00

It's CHRISTMAS Eve!

"The Shiny Red Car"
Paul received a new shiny red car from his brother as a Christmas gift on Christmas Eve. As Paul came out of his office, a street urchin was walking around the new shiny red car, admiring it. "Is that your car, mister?" he asked.

Paul nodded. "My brother gave it to me for Christmas." The boy was astounded. "You mean your brother gave it to you and it didn't cost you anything? Boy, I wish..." he hesitated.

Of course Paul knew what he was going to wish for. He was going to wish that he had a brother like that. But what he said jarred Paul all the way to his heels.

"I wish," the boy went on, "that I could be a brother like that."

Paul looked at the boy in astonishment, then impulsively he said, "Would you like to take a ride in my car?" "Oh yes - I would love that."

After a short ride, the boy turned , with his eyes aglow, and said, "Mister, would you mind driving in front of my house?" Paul smiled. He thought he knew what the boy wanted. He wanted to show off to his neighbors that he got ride home in a big new shiny red automobile.

But Paul was wrong again. "Will you stop where those two steps are?" the boy asked. He jumped out and ran up the steps. Then, in a little while Paul heard the boy come walking back, but he was not coming fast. He was carrying his little crippled brother. He sat him down on the bottom step, the sort of squeezed up against him, and pointed to the new car. "There she is, Buddy, just like I told you upstairs. His brother gave it to him for Christmas and it didn't cost him a cent. And some day, I'm gonna give you one just like it... then you can go see for yourself all the pretty things in the Christmas windows that I've been trying to tell you about."

Paul got out of the car, he carried the crippled little boy and put him into the passenger seat. The wide-eyed older brother crawled into the back seat. Then, the three of them made a memorable holiday ride.

Paul went home later that evening, in deep thought of the fact, it was Christmas Eve. He now had a new understanding of what it meant by, "It is more blessed to give than to receive."

There are those that are reading this that truly identify with this story. You feel totally unqualified to meet the "wish list" of those around you and you want to make them happy. You have no new shiny red car to give.
However, you have yourself. Can you give yourself? In doing so you give the greatest gift of all - that is love. Share who you are, not what you have.

No Class today - have a Wonderful Christmas Eve!
Enjoy your Christmas Holiday with family and friends.

Happy Birthday today to Russ Olofsson.

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Friday 12/23

2011-12-22T19:30:00.010-07:00

21 – Deadlift High Pulls
21 – Bar Facing Burpees
3 rounds for time:

post time in comments.

Danielle has great position with the bent over row.

There will be no 5:45 class today.
NO Class tomorrow - It's Christmas Eve.
NO Classes Monday.

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Thursday 12/22

2011-12-21T19:30:00.001-07:00

Rest Day ~

Christmas is just a couple days away.

We love Christmas.

It is the shortest day of the year today -
Winter starts -
and the days start getting longer.

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Wednesday 12/21

2011-12-20T19:30:00.008-07:00

“Danny”
30 - Box Jumps - 24"
20 – Push Press – 115
30 - Pull Ups
complete as many rounds as
possible in 20 minutes:

post rounds completed in comments.

Oakland SWAT Sergeant Daniel Sakai, age 35,
was killed on March 21, 2009 in the line of duty
along with fellow officers Sergeant Ervin Romans,
Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.
First posted 16 April 2009

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Tuesday 12/20

2011-12-19T19:30:00.006-07:00

2K – Row
Deadlift max reps
score = row time minus 5 seconds per DL rep
12 minute time limit

post score in comments.

These ladies are an intense crew.

Look out Stronger! Here they come.

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Monday 12/19

2011-12-18T19:30:00.006-07:00

Back Squats
3 X 6 @ 65%
Shoulder Press
3 X 6 @ 65%
Deadlifts
3 X 6 @ 65%

post loads lifted in comments.

Nic has a solid back squat.

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Sunday 12/18

2011-12-17T19:30:00.003-07:00

Rest Day ~

Sunday Sunrise ~

Isaiah 52:7-10

This Weeks Focus / Quote ~
No matter what accomplishments you make,
someone helped you.

Saturday 12/17

2011-12-16T19:30:00.001-07:00

OH Squats
Toes to Bar
21 – 15 – 9
For time:

post time in comments.

Nic asked after his first muscle up, "why was that so hard?"

because it's kinda easy now.

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Friday 12/16

2011-12-15T19:30:00.005-07:00

"Barbara”
20 - Pull Ups
30 – Push Ups
40 – Sit Ups
50 – Squats
Resting 3 minutes exactly between rounds
5 rounds for time:

post time in comments.

Going UP!

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Thursday 12/15

2011-12-14T19:30:00.000-07:00

Rest Day ~

Happy Birthday yesterday to Lisa Duval!
She is always working hard!

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Wednesday 12/14

2011-12-13T19:30:00.001-07:00

Back Squat
10-9-8-7-6-5-4-3

post loads lifted in comments.

Mike is amazing, when you are 70 years young and squatting 210# ...

well that's 'nuff said.

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Tuesday 12/13

2011-12-12T19:30:00.008-07:00

“Tabata Lifts”
Back Squats – 45
Deadlift – 45
Push Press – 45
Bent Over Row - 45
20 seconds of work 10 seconds of rest
8 intervals with each movement the
lowest rep interval is your score no rest
between movements

post scores in comments.

We are very proud of Jesi...

...climbing the rope is a great step of strength in her rehab of a bad shoulder.

Happy Birthday today to Maureen Hathaway!

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Monday 12/12

2011-12-11T19:30:00.005-07:00

1000m – Row
Then do:
7 – Rounds of "Cindy"
For time:

post time in comments.

This lady showed us all how to lift on "Total" day.

Rya with an 840# Total.

Happy Birthday today to my very special girl Tavonna Bennett!

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Sunday 12/11

2011-12-10T19:30:00.003-07:00

Rest Day ~

Sunday Sunrise ~

1 John 1:5-8

We strive for ~

We work for ~

PR's ... Personal Records

Improvement

A little bit stronger everyday

This Weeks Focus / Quote ~
Improvement comes by looking to a standard
or example higher than yourself.

Saturday 12/10

2011-12-09T19:30:00.004-07:00

5 – Knees to Elbows on the minute
150 – KB Swings
For time:

post time in comments.

Swinging weight is a great activity for family.

Amy, Brett and April having fun in the early morning together.

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Friday 12/9

2011-12-08T19:30:00.001-07:00

3 – Burpees on the minute
75 – DB Thrusters
For time:

post time in comments.

Ring Push Ups are fun...

... well, Dan likes them.

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Thrusday 12/8

2011-12-07T19:30:00.000-07:00

Rest Day ~

Rest and Recovery After Exercise - Improve Sports Performance

Are you getting enough Rest? The right amount of Recovery?

post thoughts to comments.

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Wednesday 12/7

2011-12-06T19:30:00.002-07:00

“Heavy Fran”
Thrusters – 135/95
Weighted Pull Ups – 45/30
15 – 12 – 9
For time:

post time in comments.

Tony with a little more than "Heavy Fran" weight.

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Tuesday 12/6

2011-12-05T19:30:00.002-07:00

Double Unders
AMRAP 6 minutes
Hands Up Push Ups
AMRAP 4 minutes
Toes to Bar
AMRAP 2 minutes

post reps completed in comments.

Doesn't everybody love toes to bar?

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Monday 12/5

2011-12-04T19:30:00.011-07:00

Deadlifts
6 - 6 - 6 - 6 - 6 - 6
1 minute rest between sets
Then do:
12 – Box Jumps
every minute for 8 minutes:

post loads lifted and jumps/minutes completed in comments.

Jump up - Stand up

Happy Birthday today to "Big AL"! Josh Gaynor and Robert Botts.

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Sunday 12/4

2011-12-03T19:30:00.007-07:00

Rest Day ~

Sunday Sunrise ~

Jeremiah 31:35

How to Commit "Suicide by Sugar"
Watch the little boy...

post thoughts in comments.

This Weeks Focus / Quote ~
It, has nothing to do with luck -
You get what you give,
so give good.

Saturday 12/3

2011-12-02T19:30:00.007-07:00

“Tabata Something Else”
Pull Ups
Push Ups
Sit Ups
Squats
20 seconds of work 10 seconds of rest
for 8 intervals with each movement the
lowest rep interval is your score no rest
between movements

post score in comments.

Today is "Bring a New Friend" day!
Good friends are made not given - are you making good friends?
Spending time with someone is the only way to make a friend, the more time spent the better the friend.

Time spent on the roller is always quality time to learn new words from your friend.

This Weeks Focus / Quote ~
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
~ Theodore Roosevelt

Friday 12/2

2011-12-01T19:30:00.008-07:00

"CrossFit Total"
Back Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max
add the max reps for total

post total in comments.

- the Big guys moving big weight -

This Weeks Focus / Quote ~
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
~ Theodore Roosevelt

Thursday 12/1

2011-11-30T19:30:00.014-07:00

Rest Day ~

Coben working his head/hand stand.

Are you getting enough Sleep? Sleep is very important for your health.
Sleep Habits: More Important Than You Think

Saturday is "Bring a New Friend" day.

This Weeks Focus / Quote ~
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
~ Theodore Roosevelt

Wednesday 11/30

2011-11-29T19:30:00.011-07:00

Front Squats
5 – 5 – 5 – 5 - 5

post loads lifted in comments.

Box squat with left foot lifted to stay level with boot cast on right foot...

never stop moving, never.

This Weeks Focus / Quote ~
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
~ Theodore Roosevelt

Tuesday 11/29

2011-11-28T19:30:00.012-07:00

2 – Rope Climbs
4 – Ring Dips
6 – Thrusters
complete as many rounds
as possible in 15 minutes:

post rounds completed in comments.

Some days your schedule demands the need to get your last lift in after your shower and on the way out the door.

Lloyd getting it done.

This Weeks Focus / Quote ~
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
~ Theodore Roosevelt

Monday 11/28

2011-11-27T19:30:00.009-07:00

Weighted Pull Ups
10-9-8-7-6-5-4-3-2-1

post loads lifted in comments.

Laura and Tim visiting from Orlando Fl. got off the plane and joined us for the Filthy 50's.

Enjoy your vacation Laura and Tim, good to have you with us.

This Weeks Focus / Quote ~
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
~ Theodore Roosevelt

Sunday 11/27

2011-11-26T19:30:00.011-07:00

Rest Day ~

Sunday Sunrise ~

Proverbs 4:20-27

This Weeks Focus / Quote ~

Saturday 11/26

2011-11-25T19:30:00.014-07:00

Thanksgiving Holiday

- no class today -

Enjoy a very thankful weekend.

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Friday 11/25

2011-11-24T19:30:00.013-07:00

Thanksgiving Holiday!
Enjoy your Holiday and be Safe.

We are thankful today for the most precious thing in the world - our children.

Thanksgiving Holiday schedule - no classes today or tomorrow.

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Thursday 11/24

2011-11-23T19:30:00.010-07:00

Rest Day ~

Thanksgiving Day 2011
In 1623, the Magistrate, Governor William Bradford, declared:

"Inasmuch as the great Father
has given us this year an abundant harvest of
Indian corn, wheat, peas, beans, squashes,
and garden vegetables and has made the forests
to abound with game and the sea with fish and clams,
and

inasmuch as he has protected us from the
ravages of the savages,
has spared us from pestilence and disease,
and has granted us freedom to worship God
according to the dictates of our own conscience.

"Now I, your magistrate,
do proclaim that all ye Pilgrims,
with your wives and ye little ones,
do gather at ye meeting house, on ye hill,
between the hours of 9 and 12 in the day time,
on Thursday, November 29th,
of the year of our Lord
one thousand six hundred and twenty-three and
the third year since ye Pilgrims landed on ye Pilgrim Rock,
there to listen to ye pastor and
render thanksgiving to ye Almighty God for all His blessings."

To our entire CrossFit Flathead Community -

Have a Happy Thanksgiving

We hope that you can enjoy your
Thanksgiving with family and friends
and have a nice long weekend of rest and relaxation -
(relaxing as only crossfitters can with - hunting's last weekend,thanksgiving football, hiking, trail riding - running - biking and everything else that we all do because we live in the best place ever!)

I need to say "Happy Anniversary" here today, to my wonderful wife, friend, mother to my children, and so so much more, to Penelope. Thank you my love for loving me.

"...May GOD Bless you and Keep you, May HIS Face shine upon you..."
"SINE QUA NON"

Thanksgiving Holiday schedule - no classes today, Friday or Saturday.

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Wednesday 11/23

2011-11-22T19:30:00.004-07:00

“The Filthy Fifties”
50 - Box Jumps - 24/18
50 - Jumping Pull Ups
50 - Kettlebell Swings - 35/25 
50 - Walking Lunges
50 - Knees to Elbows
50 - Push Press - 45/30
50 - GHD Hip Extensions
50 - Wall Ball Shots – 20/14
50 - Burpees 
50 - Double Unders
For time:

post time in comments.

Happy Birthday today to Laith Jones!

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Tuesday 11/22

2011-11-21T19:30:00.007-07:00

Back Squat
5 X 5 @ 85%
Shoulder Press
5 X 5 @ 85%
Deadlifts
5 X 5 @ 85%

post loads lifted in comments.

This young lady, Kathryn, is getting stronger everyday!

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Monday 11/21

2011-11-20T19:30:00.027-07:00

10 - DB Squat Cleans
1 – Set of Dots
10 - DB Squat Cleans
30 – Double Unders
10 - DB Squat Cleans
1 – Set of Dots
10 - DB Squat Cleans
30 – Double Unders
For time:

post time in comments.

A great husband buys a new lifting belt big enough to fit him too, so he can share with his wonderful, strong wife...

no matter what color she chose for her birthday present.

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Sunday 11/20

2011-11-19T19:30:00.013-07:00

Rest Day ~

Sunday Sunrise ~

Proverbs 12:15

This Weeks Focus / Quote ~
"ESSE QUAM VIDERI"
to be rather than to appear

Saturday 11/19

2011-11-18T19:30:00.010-07:00

6 - DB Row T Push Ups
24 - Sit Ups
12 - Box Jumps
5 rounds for time:

post time in comments.

working on the push ups...

at every level.

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Friday 11/18

2011-11-17T19:30:00.007-07:00

"The Bear"
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
5 rounds of 7 sets of the sequence
add weight for each sequence:

post loads lifted in comments.

Bring a Big Attitude and use a Big Stick for the "Bear"

Happy Birthday today to Becki Friesen.

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Thursday 11/17

2011-11-16T19:30:00.016-07:00

Rest Day ~

Take a rest - Take a nap - enjoy a day off.

Rejuvenate - Refresh - Revitalize yourself today.

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Wednesday 11/16

2011-11-15T19:30:00.005-07:00

750m – Row
50 – Overhead Squats
50 – Double Unders
For time:

post time in comments.

Rowing season has begun.

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Tuesday 11/15

2011-11-14T19:30:00.007-07:00

Back Squat
6 X 5 @ 80%
Shoulder Press
6 X 5 @ 80%
Deadlifts
6 X 5 @ 80%

post loads lifted in comments.

This lady is awesome!

Jean is just getting started and doing great!

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Monday 11/14

2011-11-13T19:30:00.009-07:00

“Karen”
150 – Wall Ball Shots – 20/14
For time:

post time in comments.

Jill comes to visit every couple months and it is always great to have her with us.

Travel safe and stay strong Jill.

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Sunday 11/13

2011-11-12T19:30:00.018-07:00

Rest Day ~

Sunday Sunrise ~

Psalms 28:6-8

Personal development is a lifelong pursuit because life is a work in progress. There will never be a day that will not require dedication, discipline, good judgment, energy, and the feeling that you can improve. Each day offers an opportunity for improvement. Each moment an advance or retreat in the pursuit of your goals.
Set goals - write them down - read and evaluate them - share them with your coach for the accountability - get a little stronger everyday.

This Weeks Focus / Quote ~
You are free to choose,
but you are not free from the
consequence of your choice.

Saturday 11/12

2011-11-11T19:30:00.014-07:00

Strict Pull Ups
Power Snatch
Jumping Lunges
21 – 15 – 9
For time:

post time in comments.

Happy Birthday to our very special lady Tosha Krause!

Have a great day Tosha!

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Friday 11/11

2011-11-10T19:30:00.007-07:00

Back Squat
6 X 4 @ 80%
Shoulder Press
6 X 4 @ 80%
Deadlifts
6 X 4 @ 80%

post loads lifted in comments.

April and Emily pulling some heavy weight.

Veterans Day - November 11, 2011
Take the time to thank a veteran today.

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Thursday 11/10

2011-11-09T19:30:00.009-07:00

Rest Day ~

Get a nap today.

Folks, This Ain't Normal
A Farmer's Advice...

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Wednesday 11/9

2011-11-08T19:30:00.012-07:00

3 – Strict Pull Ups on the minute
50 – Burpees
For time:

post time in comments.

Amanda with that, "really coach, this is hard to do" look.

Amanda, it is, that's why we do it.

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Tuesday 11/8

2011-11-07T19:30:00.009-07:00

“Morrison”
Wall Ball Shots – 20
Box Jumps – 24”
Kettlebell Swings – 1.5 pd
50-40-30-20-10
For time:

post time in comments.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
First posted July 4 2011

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Monday 11/7

2011-11-06T19:30:00.008-07:00

15 – Thrusters
40 – Double Unders
3 rounds for time:

post time in comments.

KC working hard pushing iron overhead!

KC is just getting started and doing great!

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Sunday 11/6

2011-11-05T19:30:00.016-06:00

Rest Day ~

Sunday Sunrise ~

Psalm 136:1-4

Farm-to-Fork Dinner Fiasco
It is hard to believe this actually happened...

Happy Birthday today to Phil Gaynor!

This Weeks Focus / Quote ~
You don't have to be great to start,
but you have to start to be great.

Saturday 11/5

2011-11-04T19:30:00.005-06:00

"Jackie"
1000m - Row
50 – Thrusters – 45#
30 – Pull Ups
For time:

Today is "Bring a New Friend Day"

Good friends, share meals together.

having a place to go is HOME
having someone to love is FAMILY
having both is a BLESSING

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Friday 11/4

2011-11-03T19:30:00.009-06:00

“Johnson”
9 – Deadlift – 245
8 – Muscle Ups
9 – Squat Cleans – 155
complete as many rounds as
possible in 20 minutes:

post rounds completed in comments.

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.
He is survived by his wife Durinda Johnson.
First posted 9 July 2010

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Thrusday 11/3

2011-11-02T19:30:00.011-06:00

Rest Day ~

Sometimes you just need to climb up and get away from it all to take a little rest.

And maybe think about hanging out with good friends on
Saturday. It is "Bring a New Friend Day".

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Wednesday 11/2

2011-11-01T19:30:00.005-06:00

Walking lunge 100 ft.
21 - Pull Ups
21 - Sit Ups
Walking lunge 100 ft.
18 - Pull Ups
18 - Sit Ups
Walking lunge 100 ft.
15 - Pull Ups
15 - Sit Ups
Walking lunge 100 ft.
12 - Pull Ups
12 - Sit Ups
Walking lunge 100 ft.
9 - Pull Ups
9 - Sit Ups
Walking lunge 100 ft.
6 - Pull Ups
6 - Sit Ups
For Time:

post time in comments.

A strict pull up takes intensity to complete.

This lady - Cammi - brings it - everyday!

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Tuesday 11/1

2011-10-31T19:30:00.061-06:00

Back Squat
2 @ 70%
2 @ 75%
6 X 3 @ 80%
Shoulder Press
2 @ 70%
2 @ 75%
6 X 3 @ 80%
Deadlifts
2 @ 70%
2 @ 75%
6 X 3 @ 80%

post loads lifted in comments.

Heidi

Penelope'

Jeff

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Monday 10/31

2011-10-30T19:30:00.014-06:00

20 - OH Squat
40 - Toes to Bar
60 - Kettlebell Swings
For time:

post time in comments.

Cori is the latest of our "coffee shop ladies" to start crossfit and doing great.

We are anxious to have Shell back soon.

Happy Birthday today to Janet Brand.

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Sunday 10/30

2011-10-29T19:30:00.009-06:00

Rest Day ~

Sunday Sunrise ~

Romans 5:17

This Weeks Focus / Quote ~
It takes a decade to master anything,
stay at it.

Saturday 10/29

2011-10-28T19:30:00.013-06:00

One Set Maxes:
Pull Ups –

L-Sit for time –

Sit Ups – 1 minute for reps

Paralette Push Ups -

Squats – 1 minute for reps

Box Jumps – 1 minute for reps

Wall Ball Shots – 1 minute for reps

Kettlebell Swings – 1 minute for reps

post scores in comments.

Getting a Pull Up is an awesome accomplishment.

And they are fun to watch too.

This Weeks Focus / Quote ~
You don't get it by wishing or hoping for it.
You don't get it without serious effort for it.
You get it by the commitment to working hard for it,
everyday for the rest of your life.

Friday 10/28

2011-10-27T19:30:00.008-06:00

“Gator”
5 – Front Squats – 185
26 – Ring Push Ups
8 rounds for time:

post time in comments.

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
First posted August 12, 2011

This Weeks Focus / Quote ~
You don't get it by wishing or hoping for it.
You don't get it without serious effort for it.
You get it by the commitment to working hard for it,
everyday for the rest of your life.

Thrusday 10/27

2011-10-26T19:30:00.005-06:00

Rest Day ~

Lemon Garlic Broccoli

• 1 bunch broccoli (3 heads)
• 1 Tbsp coconut oil or bacon grease
• 2 cloves garlic, minced
• 1/3 cup water
• 2 lemons
• sea salt and fresh ground black pepper
Cut the broccoli florets into small pieces. Meanwhile, heat the oil in a skillet over medium heat. Saute the broccoli and garlic until it is bright green; around 2 minutes. Add the water, then cover and steam for 5 minutes. Add the juice of one lemon, plus the salt and pepper. Serve with a couple of fresh lemon wedges.

This Weeks Focus / Quote ~
You don't get it by wishing or hoping for it.
You don't get it without serious effort for it.
You get it by the commitment to working hard for it,
everyday for the rest of your life.

Wednesday 10/26

2011-10-25T19:30:00.011-06:00

4 – 500m – Row
For time:
rest 3 minutes between efforts

post times in comments.

Everybody loves the roller, yes?

This Weeks Focus / Quote ~
You don't get it by wishing or hoping for it.
You don't get it without serious effort for it.
You get it by the commitment to working hard for it,
everyday for the rest of your life.

Tuesday 10/25

2011-10-24T19:30:00.007-06:00

Thrusters
5 – 5 – 5 – 5 – 5
Strict Pull Ups
10 – 10 – 10 – 10 - 10

post loads lifted in comments.

Ring pull ups are a fun challenge.

Last day of our fall 30 day paleo challenge. How did you do?

This Weeks Focus / Quote ~
You don't get it by wishing or hoping for it.
You don't get it without serious effort for it.
You get it by the commitment to working hard for it,
everyday for the rest of your life.

Monday 10/24

2011-10-23T19:30:00.014-06:00

7 - Kettlebell Swings
7 – Box Drop Squats
complete as many rounds as
possible in 15 minutes:

post rounds completed in comments.

Cammi, always working hard to get stronger.

Sunday 10/23

2011-10-22T19:30:00.041-06:00

Rest Day ~

Sunday Sunrise ~

Psalm 118:1-4

Saturday 10/22

2011-10-21T19:30:00.011-06:00

100 – One Hand DB Power Snatch
Alternate hands every 10 snatches
150 – Sit Ups
For time:

post time in comments.

General Hunting Season opens today - have you made camp?

Do you know where the elk are?

Have fun, be safe, and take lots of pictures.

This Weeks Focus / Quote ~
I may not be there yet,
but I am closer than I was yesterday.