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Finding the time.

April 23, 2014

As we all can see there are space issues again…. we have options but seeing as the last 2 moves were not big enough bites we’re getting lots of advice from those that have been were we are.

When zoning gets completed we can open up the changing rooms with some more cubbies and Charlie C is working on more mobile weight racks, we’ll organize and move stuff around but we are still shy acreage :)

First and for most thanks for keeping  a lid on your patience, we know it can suck to be crowded into a space and wanting for more room. We are in talks with the land lord for building expansion and finding some times in the day where we can offer more WOD times to spread some of the really big classes out a bit. We have 4 new LV1 coaches coming up in the next 2 months.

There is a USAW coaches course in June at Altitude Athletics Bozeman ($495.00) we will be sending 5 to this and hope to buff up, no pun intended, the Helena BarBell Clubs attendance and make it an “official” USAW lifting club! with more hours offered.

 

For all who send us cool things to post, I don’t always remember who sent them, but would love to give credit as I did not find these on my own, THANK YOU ______________, for finding them.

Here is a video that is not all that happy but VERY poignant. YES we know 7 minuets of your life and subtitles, sorry here is the take away without the tears…..To GIVE is better…….

http://www.thisblewmymind.com/thought-dad-loser-boy-ever-wrong/#_

 

On to how great our little  (over 2 million would wide) cult is, 26 min video, sent to us from some friends in Canada, Gina Nasuti… If you don’t watch it all at once, I promise you’ll be looking for it, to finish it in segments.

 

Both of these events are happening Saturday April 26

Locally and Supporting the 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.

 

Hellgate Classic, Missoula.

I think a few peeps are already signed up, Carpool ?

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.

Monday April 28th we will be running Josies WOD.

We have T-shirts for sale and will be collecting $$ for both Shirts and Donations till May 1st.

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

image image (1)

 

 

 

 

I’m not sure what everyone else thought but we thought Monday was awesome… In a really sucky kind of way.

Only a 12 min AMRAP yet the Push Presses sucked WAY more that they should, and WTF is up with the HUGE hill at the bottom of the drive way.

 

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The body of Jeremy Bentham, famous 18th and 19th century philosopher, is stuffed and kept by the University of London.

 

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E-mailing our city commissioners

April 22, 2014

I know we have said it before… but the end is near we are close, May 2nd is the day we get our yea/ neigh vote on Zoning. We have had excellent help from the city zoning peeps, Sharon Haugen and Elroy Golemon, both have been excellent in helping us go through this process. Right now it is up to the City of Helena Commissioners to vote for or against our proposal. The Commissioners stated there has been little community involvement to date, so we thought we could change this. Tell your family, friends and neighbors. IF you know a business owner that has their business in one of the 3 M/I districts we would like to have them write also, mentioning one is a business owner would be nice.

 

CrossFit Helena athletesOn May 2, the city commission is going to take a final vote on the proposed amendment to the zoning ordinance which would allow  gyms like CrossFit Helena in the M-I districts.  We need every member, who is a citizen of Helena, to write a quick email to the commission supporting  adoption of the amendment.  It does not have to be long or detailed but should include  that the writer is a resident, member of CrossFit Helena and/or business owner in Helena and one or more the the following:

This amendment, which would allow indoor sports and recreation in the M-I districts , thus our CrossFit gym, benefits citizens, the business community and the city of Helena.  Our gym has grown from approximately 15 full time members just 3 years ago to over 140, and it continues to grow.  Helena needs to be able to  accommodate expansion and available structures in zoned areas are currently lacking.  This proposed amendment is compatible with the current M-I district uses.  Further, it benefits the CrossFit community and other citizens of Helena who  want access to CrossFit, it supports small business owners like Kier Boyea and Paige Tabor who have  contributed their time and resources to develop this CrossFit Helena into a growing and popular gym and it benefits the owners of buildings which would otherwise sit vacant.

Urge the Helena City Commission to adopt the unanimous recommendation of the zoning commission to amend the land use table to allow for indoor sports and recreation as a permitted use in the M-I district.

The addresses are:

DEllison@helenamt.gov
melsaesser@helenamt.gov
ahaladay@helenamt.gov
KHAUSRATH@helenamt.gov
jsmith@helenamt.gov

As DeeAnn stated this does not have to be long, a few sentences. Let them hear our voices and vote to approve this so we can add a shower/ changing rooms and move on with more important things :)

 

This little bit showed up in the paper AFTER we had 2 public notices prior to this meeting, one of the commissioners felt there had not been enough public notice and we believe had this spun up… It appears to be good press so we’ll take it !

http://www.beartoothnbc.com/news/helena/1677755808-indoor-gym-construction-proposed.html

 

 

Thank you all for taking the time to read this…..

 

 

 

 

Kier and Paige

 

 

Past events….

April 21, 2014

We are trying to use 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.

Both of these events are happening Saturday April 26

Locally and Supporting the 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.

 

Hellgate Classic, Missoula.

I think a few peeps are already signed up, Carpool ?

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.

Monday April 28th we will be running Josies WOD.

We have T-shirts for sale and will be collecting $$ for both Shirts and Donations till May 1st.

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

image image (1)

 

 

Have a few days to make up for from last week, only have pictures from Wed onwards, thus these next posts will make less sense than usual. Monday and Tuesday are lost to time and space. YES the camera sucks and will be going back.

 

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OK peeps what going on… we open up 0530 5 days a week all of a sudden there are 15 on a Thursday….. damn we need more room.

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Fridays WOD was a Tabata.. and a good one at that,  push ups still suck ;)

 

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Every human spent about half an hour as a single cell.

 

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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. 

 

Repo

 

 

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…. https://shine.yahoo.com/healthy-living/family-stopped-eating-sugar-happened-202700552.html

 

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…..

image image (1)

 

Here is Wednesdays stuffs…

 

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

 

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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?

http://www.boxrox.com/howto/2014/04/the-importance-of-personal-goals-in-fitness-classes/

 

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

 

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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.

https://www.againfaster.com/blog/2012/01/13/zatsiorsky-scaling-and-power/

 

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:)

 

Repo

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