Good food IS primary healthcare.

We…. I really need to get back on track and with the holidays coming it’s getting tougher and tougher, I ate a waffle at Steve’s Cafe last week ! I know freaking out over eating a waffle, it’s just that IF I’m going to eat crap, there is better crap to eat. Even worse, it’s been 4 days and I’m still talking about it (not really but it makes for a good topic). We threw it out last night on Face Book, now we’ll link it in here, there are 2 things, but only one requires more than just your time.

Origins- we know its a LONG video, one hour forty one min. Most of us have sat through things we hated that have no other impact on our lives than we remember we really didn’t like _____ movie/ show. This is a movie that has great photography and a very interesting subjects…. Us, peoples, humans, homo sapiens, what we eat and how the food we eat is grown and the effects of good vs not so good growing/ eating habits.

With watching this movie and chatting about another Paleo challenge, We started discussing the whole life challenge, not just eating better but learning how to balance ones life better… are you avoiding life by working out too much? are you so stressed you aren’t sleeping enough, Is coffee you rehydration drink?

We are starting up a “team” but I the computer savvy guy that I am have a call in to them asking WTF on a few items they’ve asked for.

Help support ExplorationWorks! through the generous donations from Lewis & Clark Brewery during the Ales For Charity Night. For every beer sold from 5:00 pm to 8:00 pm on Tuesday, November 18th, Lewis & Clark Brewery will donate $1.00! We would appreciate your support and thank the great staff at Lewis & Clark Brewery!

Date: Nov 18, 2014
Time: 5:00pm to 8:00pm
Ages: Adults 21+


Man this thing is already getting long and we haven’t even started… SORRY. We’ll go point by point and avoid the silly commentary…

November 27, Thursday. No WODs Thanksgiving day.

Dec 6, Saturday. NO HbbC. Come join us in cheering for team CrossFit Helena: Don, Miki, Erin and Mark. There will be a shite ton weight moved and lots of good fun competition to be had.

Dec 9th, Tuesday. NO Afternoon/ Kids/ HbbC WODs. Last WOD for the day is 12:30…. Coaches Christmas Party.

Dec 12th, Friday 6:30 PM…..lets get this party started, Adam is (well maybe :) ) grad-u-ma-tat-ing the Law Enforcement Academy. We need to have a bad sweater party and Christmas Party and a celebrate partying party. We’ll have hot grog/ cold beer and some food let’s do this pot-luck-ish style.

The most important question of your life….


Just to piss up a few ropes……


Last weeks pictures:

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Anyone else noticed the once black, now clean bathroom floor ( where the weight plate was??? ) Say thank you to our “cleaning fairies”.

Falling in love is not a choice.  To stay in love is.


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Have FUN with your fitness

Howdee kids, I feel like I have been out of the loop but am almost ready to join the WODs again, Stitches will be out tonight and my FUN quotient is way down, getting one in will be key. “

MANY thanks to CLARKS Plumbing and Heating for spending the time needed to fix our furnace…. the factory rep now knows your name and voice I’m sure. IF any of you are in need of plumbing/ heating work these guys have been fixing me up for 10 years at the ranch and for the past 3 with us at CFH.

We’re going to link in a few articles… perhaps we need to have a “note board section” if posting links gets to be too sucky for some of you. @ are from the same source, then one more just flush out some chitter chatter.

5 Training mistakes, had our headline in it… one of the mistakes is not having fun, see why I loved this one and while it does stipulate mistakes after 35.. I think most are applicable to all unless killing it for competitions.


How could “shoulder injuries” and this sentence not catch our eyes…. “I can certainly understand and can attest to the psychological anguish you experience when you’re driven to achieve a goal and your body simply won’t comply. It sucks. I get it. But, is it really worth getting injured over?”


Masters Functional Fitness League….. It looks like fun and only runs $25 (Jay would you mind linking this one in )


We’re working on taking more pictures and ensuring we get pics of what the WOD was and your efforts we missed 2 days, Hope you wrote some #’s down… also IF you have interest in tracking on line we are offering Beyond The White Board, they have TONS of fun things to play with if that’s your game. Ask us about how to join this group, it’s on us.

Bear complex pictures and the pictured WOD.

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“Our struggles determine our successes”

Are you applying your efforts where you will get the greatest gains?


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Halloween parties and so much more.

New times for Tuesdays and Thursdays….

NO 3:30 regular WODs

CF Kids starts at 3:50

Regular WODs at 4:30 and 5:30

Helena Bar Bell Club starts at 6:30 PM

Where to begin… The Halloween Party was a BLAST, had tons of fun with all that were able to make it… The party planing crew did an AMAZING job with all the pieces that come together for this to happen. THANK YOU doesn’t quite cover it but will have to do till we get them out for a thank you dinner somewheres.

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Thursday night throw downs. Copper City CrossFit is having a team throw down Dec 6, the weights are heavy but we’re going to party and WOD on Thursdays at 6:30, food, drinks, sweat and fun with your friends to select and prep our team for this event.

The Jump ropes are in, IF you ordered one they are $33 each. The handles weren’t the color part, we were picking the cable color.

There were some questions on Mondays Bear Complex, this is the stuff I found, I’m sure there will be better info IF one wants to spend more time googling and reading hits.

- It appears there are many ways to run it. The Bear and it’s many variations have been around for about 30 years with different movements from time to time. CrossFit first saw it around 2004 and included OH squats, YIKES.

-MOST often recorded as ones max load in final round… though max weight lifted, total weight from all rounds seems to tie with as an AMRAP with lighter weights. We like the total weight lifted to break down the sandbaggers :)

-Exact movement VS combining movements. Jerking, Squat Cleans, Dead to hang cleans are all considered scales but MANY run them as combining movement are OK as long as Squat Cleans have open hips prior to Thrusters.

- Rest, anywhere but the ground :)

-Keep that skull in check YOU CAN DO THIS. everyone mentions the mental part of this WOD

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Are you Training or Exercising?


Also some interesting things for “masters ” athletes



One can learn great things from their mistakes when they aren’t busy denying them.


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Focusing on fun and form.

Three, Two, One , G…. Wait I gotta pee…Oooooo!

Keep it fun, make sure FORM is paramount over time and load.

Stay healthy by staying strong, to be strong one needs rest and recovery.

MOBILITY… Kyle has been running a great program but hasn’t had a lot of peeps taking him up on his time. WHAT would encourage you to get better? He is starting a “make yourself better program” this next Monday 6:30PM. I think this little article goes right into what he is doing. May have this wrong, but it is a good article even if I am and what Kyle will be doing is personalized and professional, remember he IS a doctor.

Tonight, Thursday 6:30 PM, team throw down tryout for the Hypoxic team challenge Butte Dec 6th. We are going to be trying the first WOD they announced…. it’s heavy and hard… those that go RX are trying for a spot on the Team, the rest of us are playing along to have fun and keep them motivated…

Saturday 8:30 AM there will be a Free WOD at the box and a moving WOD….. details when and where via Jason/ Katie….

Saturday evening 5PM CFH halloween Party, bring a costume, some pot luck food and a good times attitude, there will be prizes and silly games for all.

Next Saturday November 8th, Powerlifting comp;


Winter is coming at us fast now and I’ve heard a few exasperated sighs about long this….cold that….. We have plans and we need someone to help track and post said plans ?? We’re thinking game nights, cards, board games, charades , casino night fund raisers. Ice skating, snow shoeing, ski trips, hot spring soaks.

…Discovery ski area, working on access for an 8 or so peeps cabin this next week. Let’s make winter something to look forward too, by wallowing in fun together.

Beyond The White Board (BTWB)- First, it’s not changing how we sign in, Rhino fit stays. BTWB is a WOD tracking computer thing and more…. those that have it, have been using it, really like it.

” … the worlds largest CrossFit results tracking website with over 10 million posts. Not only will you be able to track your own numbers, but you’ll also be able to compare yourself to thousands of CrossFitters around the world also using the website.
It is incredibly important that you keep track of everything you do.”

We have 10 peeps trying it out… If it flies we’ll run with it.

Spartan Racers…. We have finally found the right person at Spartan HQ and are awaiting a 15% off code and other SCHWAG for the Big Fork races next year. There will be a 5 +/- mile sprint and New for this year a 13 +/- mile Beast. We’ll form up a team and get it going under our own name for this year… lets see if we can Fu… ummm MESS with some heads for having the most fun and caring the least about times and scores :)


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Heard a great new joke, it’s about Ebola,

You probably won’t get it……



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Days of yore

or something like that, found an old SD chip, Aug 22. Sadly this isn’t the one that has Matt flying through the air on max height box jumps… we believe that one is in the river.

This is a full week, LOTs of events and moving pieces.

Lauren is going to Vietnam with her new job for 5 weeks, Jehd will be homeless so well pass him around a bit for some company… we don’t need him reverting to his old engineering ways. With all that being said, Lauren will be missing T-day so we are having one this Wednesday evening… not sure where, may just roll out some tables at the box ??

Thursday, yes this one, Oct 30th we’re going to see who can handle the Team Comp in Butte December 6th. Come by to play, cheer, yell, eat, drink and be merry. 

Saturday 8:30 WOD will be a moving WOD more info to come look for where to meet and at what time. We’ll try to find a coach to run WODs for those not in the know or wanting to visit for the first time. HBBC….?

Saturday evening, 5:30…. CFH halloween Party, food,  drinks, games and fun for all. Bring a costume and be ready to do something silly, this is pot luck style, though we’ll have some things on hand. Sign up sheet at the Box so we don’t end up with too many turkeys.

Next Saturday November 8th….. (best announcers voice) Saturday, Saturday, Saturday at CrossFit Helena Montana RAW power lifting championships….

Deputy Dunn WOD Aug 22

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“The choice for mankind lies between freedom and happiness and for the great bulk of mankind, happiness is better.” Orwell


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Down and dirty, new times.

This one has to be fast…there are a few things to be done prior to the 11:30 today.


Moving stuffs around to try and make it better… Tues and Thurs have been fest or famine for both CF Kids and regular WODs.

This is too much for one coach and bars out in our space. thankfully we had 3 coaches and moved to plates but still.



Starting November 1st Tuesdays and Thursdays only…… CF Kids start at 3:50 PM, Regular WODs 4:30 PM and 5:30 PM, with Helena Bar Bell Club at 6:30 PM.

I get it that its fall and peeps are squeezing out the last of the nice days but when peeps show up its big.

We are swapping out a few times. Kids will hit the 3:30 slot…. The fun won’t begin till 3:50 as they normally play for 40 min. Regular WODs will be 4:30 and 5:30.

Helena Bar Bell Club at 6:30.


Armored up… :)


There is a sign up sheet for the Jump ropes out of Billing,, IF we have 10 ropes or more the cost drops $10+… this week there is an added 15% off sale ends Sunday.


We’d like to move “T-Day” dinner for Lauren to Next Wednesday the 29th….. WHY you ask? She is flying out 0500 ( yes that”0″ mean AM) Friday AM for 5 weeks. While Lauren would do thursday why should she.


HYPOXIC Throw down Butte, December 6th.

This is a really tough comp. Big WODs, Big weights. we are going to play with it a bit. stay tuned for party details…. first WOD is 20 rep Bear complex #115/155 and a 15Cal row. No scaling, there. But we will make the WOD best for each so plan on playing with your friends and getting some grub.


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Many people are so poor because the only thing they have is money.





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Middle of October

Not the exact middle but getting latter everyday. We still haven’t had a hard freeze, so outside projects are still going strong.

Next Saturday is our  CFH Halloween party, November 1st, 5:00 PM. We’ll have some food and drinks, rotisserie chickens, growlers of beer, but it’ll be more of a pot luck style for the bulk of it. Games for the kiddo’s and perhaps some stupidity for the bigger kids too. Prizes and FUN… better come in costume or we have the smallest kids paint you eyeballs.

Powerlifting Saturday Nov 8th… come Watch our kids play with other kids from around the state picking up heavy stuffs. ( no Helena Bar Bell Club )


CROWDING… yep we’re getting there again. We knew we would, but it’s here now, the Tue and Thur 5:30 WODs have been either 3-4 or 17-21 peeps….

We THINK if we move the CF Kids back to 3:30-4:30, then have regular WODs 4:30 and 5:30 we’d get a better split of peeps??? Let the crying begin, the “side” with the least amount of crying wins :)

This will air out till the 31st, then the change/ lack there of will be announced. We don’t want to tell anyone NO they can’t play, but with that many peeps and so much equipment flying around we’ll need another coach and more space.


There is always another fundraiser…. CFH has been great at giving when we take donations and send them on… Here is a cause over in Lincoln, I’ll let you read then do what you feel helps.


Lastly, about DU ropes, we have ordered colored replacement cables to help keep them in order, ya know red with red, green with green, blue with blue. There are some VERY nice ropes to be purchased out there, IF you are in the market for a nice jump rope of your own, these ex-military guys, who play at a box in Billings are  starting up a new company, buy now and it’s $35 not $45.  Adam has one if you want to hold his.


Pull Ups seem to be one off those things everyone could be better at… a little light reading.


CFH in pictures


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What you do every day matters more than what you do every once in a while.


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