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Rhino Fit

April 15, 2014

We are going to try to start using Rhino fit…. IF it logs you on but gives you some type of notice or if you can’t get on PLEASE, put your name on the list and we’ll find someone smart to fix it. THANK YOU.


Katie and Lauren opened up the Paleo Challenge last night, never to late to feed the machine what it needs!!!, Maratone states it the best, “no use working on the engine if you’re  pissing in the gas tank”, Thank  you ladies.

Our very own Mark Olson has made the Masters “regionals” … 53rd on the planet 7th in region… Making top twenty of the 200 invited to the masters regionals, gets one a ticket to the CrossFit Games.

CF HQ will be releasing 4 WODs Thursday evening just like they did with the open, Mark has till monday evening to submit Times and Films…. BUT we would like to have others playing so it isn’t just Mark and all of us eye ball’N him :)… yes others can yell, scream and carry on.

Having 4-6 others playing along each time would be grand.

So well have a little series of parties, Thursdays will be 6PM + however long it takes them to talk and then announce….

THEN  times to come we’ll have masters WODs and impromptu parties…Friday, Saturday, SUNDAY yes sometime sunday there will be a WOD going down perhaps even 2 with Mark one never knows, and of course Monday prior to the 5:30 Pacific Time dead line.


Wow what a great time down in Bozeman…. Just like the Open WODs it was fun to see what was possible, and where one needs to work on stuffs.

But lets talk about some upcoming events and then get to the pretty pictures.

2 things on the same weekend, CrossFit Hellgate is having a competition April 26 Missoula, wanna go have some fun this is the place, There are some tough competitors and one knows the WODs will not be easy, but they have scaling and categories so go run your own race.

Hellgate Classic

Saturday, April 26th

The event will take place at Ogren Park Allegiance Fieeild, home of the Missoula Osprey Professional Baseball Club. The venue boosts stadium seating for spectators, concessions, locker rooms from the athletes and LIVE MUSIC all day by Pulse Entertainment. It will be loud!

The event is a 1-day event that will take place on Saturday, April 26. It is an Open Tournament for Individual RX Men and RX Women and Scaled Men and Women. There will be multiple events though out the day to test your physical abilities (More info on the events to come as the date nears). This is a winner takes all with cash prizes for each division.

RX: The only time I scale a WOD is to make it harder. I have no problem performing more technical movements. I am a born competitor and am prepared to leave it all on the field.

I Can: Overhead squat (115/75) , KB Clean & Jerk (70/44), Deadlift (275/165), Do Double Unders, Handstand Pushups, Can work towards a 1 RM

Scaled: I do most workouts as prescribed but scale weights or movements sometimes and have a harder time completing complex movements. But I still chew up WODs, spit them out and look for more.

I Can: Overhead squat (75/45) , KB Clean & Jerk (44/26), Deadlift (185/115), Singles or Double Unders, 10 Pushups, Can work towards a 1 RM


Locally and suporting MT discovery Foundation

If you like birds or like to run,
why not come to the
Early Bird Run
and support
International Migratory Bird Day?

These are fun, fast courses. The 1.5 mile is an out-and-back on a gravel road and is basically flat. The 5-mile continues beyond the shorter turn around point and is primarily on dirt, non-technical trail with a brief stretch of gravel road on the NE corner of the lake. The total elevation gain for the 5-mile route is about 60 feet.

Both routes have a great view of the lake.


The surface area of a human lung is equal to a tennis court. 





Paleo Challenge starts Monday

April 11, 2014

Thats right Katie Harlow and Lauren Helland are running this Paleo challenge and will be doing weight ins and talking about WHY you should do this Monday evening at 6:30 the usual YOGA time.

NO Yoga Monday night, sorry.

A little Teaser from Yahoo….


Saturday we are only having the 7:30 and 8:30 WODs… then we are heading down to Bozeman’s Altitude Athletics for the USAW meet.


The 26th is a throw down at CrossFit Hellgate, Missoula who’s in? Sounds like a good way to hang with some friends on the weekend.

On the following Monday April 31 we will do Josie’s WOD. Josie benefit WOD to help raise funds for a young CrossFitter from Billing who recently had accident while working out, money raised will be for the medical expenses. We will have shirts for sale ($25 each)  and will take orders, collect funds, then await their arrival together :)

We’ll Need size, style, color and $25 that should over it…..

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Here is Wednesdays stuffs…


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One must lose over 50% of their scalp hairs before it is apparent to anyone.



USAW meet Saturday April 12

April 10, 2014

“We are only a few days out from our annual Spring Open Weightlifting Competition here at Altitude Athletics/Coldsmoke CrossFit!! We’ve got lots of athletes already signed up with at least 6 different gyms being represented! Weigh-ins will begin at 10am, and the women will begin lifting at 12 noon! Beer from Bozeman Brewing Co. and BBQ from Yellowstone Grassfed Beef will immediately follow the meet.”

Should be fun to watch and even better to get ones feet wet in the ways of OLY Weight lifting for realz.


What happened Monday evening WRT zoning… Gosh IF I knew we would explain it.

Basically there was a discussion and then a second vote on this. There is some ground work and some fact checking to do,  then educate a few of the the commissioners prior to the FINAL vote…. Either way we have to wait till May 2nd to know.

STAND BY we may need a flood of letters/ E-mails to go out, thank you to those that have already, we’ll let you know what may be needed, THANK YOU in advance.

Parliamentary procedure or something fun like that, funny that 2 nights later there is a TV spot concerning this.

What are your goals… are you tracking you WODs/ Weights, Bro do you even lift?


Monday was our off day this week for Back Squat, only lift 2 times each week, NOT back to back if possible, adding 5lbs each lift till you “break”. That is why we are really emphasizing using spotters. Once 20 reps can not be completed with out spotters help that is your weight for the remainder of the 6 weeks, this is week #2.

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“If all insects on earth disappeared, within 50 years all life on Earth would end. If all human beings disappeared from Earth, within 50 years all forms of life would flourish”   Jonas Salk



Scaling and you.

April 7, 2014

Fun week, hips and legs were all sorts of pissed off, how is your body and what is it saying? Are you doing enough, too much, could you do more if you got stronger, not playing with things above our pay grade so to speak?

“We scale to the physical and psychological tolerance of the athlete for one reason: it enables the individual to produce as much power as possible.”

Last week would be a great example of running ones own race. Scaling isn’t just for those that aren’t “up to speed” yet. It is something each of us needs to do in order to get better/ stronger.

If the RX weights/ Movements (GAMES ATHLETES) breaks your form STOP IT!

Shove that ego aside and be better, use the weight that you can get stronger with ,RX is not the ONLY way to WOD.

Here is a fun link on such a novel idea, even a formula of sorts: “….Following Zatsiorsky’s formula, if you can’t thruster at least 190 pounds, you shouldn’t be doing “Fran” with 95.  If you can’t clean and jerk 270, don’t do “Grace” with 135. You’re blunting your power output.  Scale that weight down; it will make you more powerful.”

Sounds smart! give the whole thing a read link below.


THIS saturday April 12, USAW competition down in Bozeman.

NO 9:30 free WOD or 10:30 weightlifting


Last of the zoning meetings tonight, providing all is hunky dowry let the outside come on in starting Tuesday  :)

Here is Nutts- Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry .

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
OH Lunge 40 per leg #45/25   (rx is 400 meter run with a 45lb plate)

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Your brain uses 20% of the oxygen that enters your bloodstream.  When we say get out of your head we mean it:)



Helena Barbell Club

April 4, 2014

Harlowrock put up a great post in Facebook about Helena Barbell Club, might as well make it public, for those who think that whole facebook thing is just a fad :)

Every Saturday 10:30 to noonthirtyish and Tuesday evenings 7PM till Chad and Genevieve kick you out, we have an olympic lifting thing going on. This is a coach a little, spot a little , rest a little, lift a little (not referring to pounds) and have a ton of fun kind of thing. Casey B. sorry, I’m sure that sentence is AFU.

April 12, NEXT Saturday there is a USAW competition in Bozeman, should be great fun to watch and even better to play with IF you have the spandex panties needed.

April 26 CF Hellgate, Missoula is having a throw down- we’ll track down some more info on this…

This Saturday we are having a rope climbing clinic at the box noonthirty –  till everyone gets a rope burn. Mostly those in our community who are training for the Spartan Race May 10 in Big fork,  are you coming with us?

We are still looking for a friendly sort who would like to rent a chunk of land for us to park/ camp on. Know anybody who knows someone who knows a guy with a friend, give us a call.


Jump up Jump up jump around…….

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Fairbanks Alaska: No moose is allowed to have sex on city streets, per City Ordinance.




who are you…

April 2, 2014

Next monday is our final meeting with the city, we DO NOT anticipate any problems…..

But there will be some things going on at the box. First we will start seeing some running programed and the big doors opened more often, Then our signs needs to go up and most excitingly..

A SHOWER, and some places to change.


April 12, NEXT Saturday we will be down in Bozeman for the USAW lifting Competition, it starts at noon rolls till the beer is gone . Each Saturday, 1030 to noon and Tuesday evening 7 till Genevieve and Chad say leave, come join Helena Bar Bell club and get your lift on. ANY skill Level, be prepared to coach, spot  rest and Lift.

April 15 we start this years first Paleo challenge

We NEED to have a GRAND OPENING PARTY! not sure when :)


Yes Monday had more Push Press and YES I was sore and tight too. The Back Squats were a lead in to the next 6 weeks of Back Squatting and railing you skill level then #’s.

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More than 50% of the people in the world have never made or received a telephone call




Last of the Open WODs

March 31, 2014

Yikes was that sucky… We had a great bit of fun for the past 5 weeks and everyone did something out of their comfort zone and we hope, surprised themselves. Chad and Gevevieve put some videos together that are great fun to watch. When we find them again they’ll be linked from facebook.

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Don and Miki had a great idea about doing a weekly, bi-weekly, monthly??  Throw-downs. The idea being we get a set number of “guinea pigs” that will play with what ever is given too them the evening of the party and volunteers to “write up”  WODs to be voted on. Of course the persons WOD that gets picked MUST play with the others…. could just draw names from a hat?

The plan is to continue the FUN and have more parties and watch how awesome peeps are.


We are now offering a few weightlifting times….. Saturday mornings 10:30 till noonish and Tuesday evenings 7PM till someone says go home (8-8:30)

Everyone knows how tight it can be with 10+ peeps in the room so be prepared to coach, spot and rest till it’s your turn. These are NOT times to do a WOD, but to pick up heavy things and practice the form needed to do so.

April 12 is the USAW competition in Bozeman… are you signed up, do you even own a singlet?


April 15th is coming up and we are having a Paleo challenge for any and all who would like to play along. IF you have questions Katie H and Lauren H are hosting this one and have plenty of personal knowledge, information, hand out and links to answers on Paleo eating and WHY you should at least give it a shot.



A mouse can can jump up to 18 inches, swim, and travel vertically or upside-down. To mouse proof a space, check hole sizes with ballpoint pen, 1/4 of an inch, if it fits so do they.




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