Doing it right.

Sometimes there are quotes that hit right where they need to, sparking a whole story with very few words. WE WANT to be better, have fun and not get hurt. Getting better is a slow process like gaining or loosing weight. The smart people say gaining or loosing 1-2lbs per week is something our bodies can track and change around. Now if you have GOALS that you’d like to achieve, tracking progress/ lack there of, is important as is having a time line to complete or re-evaluate stated goals. When each of us went through elements we were given a book, we’ll give you another and we also sell big ones. In these log books is where we see how we are doing against the ONLY relative comparison, ourselves. Want to be better? Track that shit. If you are computer type person we offer Beyond The White Board and it has all sorts of cool tools.

http://beyondthewhiteboard.com/

We stole this from Jill, zero idea who she got it from, thanks Jill.

-Show up and do the work. Some say showing up is the first step, I believe it’s a few steps down the path but the point is there. While in BUD/S keeping count of the quitters is an instructor point of pride, I’ve always contended IF they wanted 100% failure rates, putting an “I quit” button next to our beds would assure that there were no graduates. So fighting the “I gotta go to the box and I’m skeert of what the WOD will be” is huge, first steps. Doing the work. Are you? I mean do you show up, do a few quick push ups, get your sweat on, then leave for a cold one? That’s an hourly wage mentality ( no slights to those of us on hourly) We get to live in these bodies forever, we had better be thinking of them for the long haul not just that cold one. Where’s the hey wake up body I’m about to hit ya, how about the Skill so we are connecting our brains to bodies and getting some motor skills to help out the movements. Did you just throw your self at the WOD or did you pay attention and do the movements correctly, stretching down…  holly cow man thats the heat right there GOTTA cool down the motor, even horses get a rub down after a race or day chasing cows.

-Leave Ego at the door. Nothing good happens with a big -id, particularly if there is more than one in the room. Think back to some moments in your life that you’d like to get a do-over for, was your ego involved? As mentioned above, you are already so far ahead by just coming in to play with us, why mess it up by doing something stupid because your -id said it’d be cool. Is a 600lb dead lift going to do something so great for your life that a bulging disk won’t matter?

-Nobody else really cares what your time is. Yes we love to see a good time/ number and hear of our athletes doing better than they had previously. But in reality, where it matters the most is inside your skull and in your log book. I do not know where I heard this or if its all made up but I like it, if everybody was paying you as much attention to you as you thought they were, nothing would ever get done.

“Always dream and shoot higher than you know you can do. Don’t bother to just be better than your contemporaries or predecessors. Try to be better than yourself.” William Faulkner

 

-Everybody cares if you cheat! The only person being hurt is the one cheating, yet the stories that fly…. if one is consistently OFF on their count. We do our best at all times to keep the shit talking fun and light, after all the bigger the BS story the better we have to preform to hold up to the story:), but if one is outed for cheating it’ll be a long haul till their name isn’t some sort of punch line. Why  would anyone want a factious number on the board, save the funny numbers for the IRS and fantasy football. Go back up and read #1 DO THE WORK.  http://wordswithlisbeth.com/2012/10/10/ci-fam/    ( because we love her writings.)

-Effort earns respect. What more needs to be said. IF you have seen effort you have given respect.

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A few links we like and some up coming events:

Seems to be a common theme among many American let alone CFers.  http://www.boxrox.com/crossfitters-lower-back-pain/

Scaling WODs for best results.  http://breakingmuscle.com/functional-fitness/how-to-scale-crossfit-wods-for-measurable-improvements

May 9/10 Spartan Race, Big Fork.

May 30th Spring Fling.

June 27th Muddy Mucker, Great Divide/ Battle of the Beasts, Billings

Sept 29th, Warrior Challenge

 

“We don’t have to agree on ANYTHING to be kind to one another”

 

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Say hello, wave good bye.

Congratulations CFH, we came in 89th out of 212 boxes that participated in the NorthWest Region CrossFit Games Open. Mark is in for the Masters Qualifier and will be throwing it in for his ticket to Carson this summer. Not too shabby for a home town boy, making it to a world wide competition and ready for more.

This has been a weird week for me mentally, not that there isn’t some really trippy shit happening every day in the skull as it is. With the other CrossFit opening on Monday, Congratulations again, it was a relief that everyone could go to where they feel they fit the best and all the musings are mostly done. We can get back to work.

While you are out and about hob knobbing with friends remember we are looking for donations of prizes for our 4th annual Spring Fling April 30th. Lori and Erin have what you see so far, we kinda figure a few of you will be used as we see fit, past slaves be prepared to have more fun again. As we get closer we’ll announce who we THINK will be doing what. I guess a sign up sheet for what jobs YOU want rather than what ones you may get.

https://www.facebook.com/events/809136579177135/

This Saturday NO BARBELL, all the hard core Oly peeps will be down in Bozo throwing heavy weights around or watching others do so at Altitude Athletics 3rd annual USAW spring open. Come watch it’s something to see.

https://www.facebook.com/events/293189787558110/

If you aren’t leaving town and want to go to a great garage sale Genevieve is having a fundraiser to help with cost to Chaperone kids to Europe. Donations for sales accepted too.

\https://www.facebook.com/events/384430835051157/

Not too sure whats going on here but it looks like a party….

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Next Birthday/ game night on can have this bunny sitting on their lap.

Here’s a little bit of PRO stretching thinking, are you dedicating enough time to stretching and mobility. It will help.

http://breakingmuscle.com/olympic-weightlifting/static-stretching-for-flexibility-in-weightlifting.

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A woman’s mind is cleaner than a man’s. She changes it more often” -Oliver Herford

 

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Party This Saturday

Saturday April 4th, 5:30PM, in the evening,  we’ll be rocking and rolling, dancing and games at the box. Bring some food and drinks pot luck style, we’ll have tables up and games out, birthday cakes and spankings to follow ;)

There has been a dip in people signing up with Rhino fit, Burpees anyone. We are trying to track #’s so we know where to add new WOD / open box times. While it isn’t hard and we get it that typing the first 3 letters of your name may be a task, please step up and get it done. There is an app for the Android users, they just released it last Friday I believe, the apple people have had it for a while.

https://play.google.com/store/apps/details?id=com.travis.rhinofit

We have a bitch box just need to get the sign for it, it should say something like “suggestions”. We really do want to hear from you and what your concerns are, how we could be better and where. Remember if you don’t have a solution to the gripe it’s just whining. The box will be up in the office for all your helpful comments and Dan’s smart ass remarks.

Spartan Race is up and coming May 9 and 10th, the masochist among us do the 13+ mile on Saturday, the shlubs (5 miles and under race) are stuck running Sunday and driving home after that with out a post race party… our heat appears to be 10AM. I guess we’ll just have to run it a bit hung over or even buzzed from the night before. Oh wait I’ll be in bed by 11. Below is a discount code that MIGHT be able to be used with the code that is linked in to our site of to the right.

“RACEMT” is the code that is only good for a limited time $10 of sprint/ $30 off the beast. a limited time being they didn’t say when it’d stop being any good.

 

Mark is in the Regionals Masters… Second in the Region 27 in the WORLD.

That means he’ll have 4 WODs to do in 5 days providing I have my facts straight. This will be at the end of this month, look for some fun exciting parties to go on around then, anyone know a good massage therapist.

 

Who do you know? We need prizes for the spring fling. You don’t even know what that is? This will be our fourth, spring fling, we are having it on Saturday May 30th…. the rest is why we need you to help us plan. It is a competition of fun for those athletes around the state to come and play with us. For those that play the best we like to give rewards to, thiese do not have to be the best athletes rewards…. they’ll get theirs but stuffs from the community that may bring joy to others is also part of the plan.

The iditarod CFH style

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If at first you don’t succeed…. don’t go skydiving!

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New Logo, thanks G-Bear.

I see that the new logo has hit the streets, there are a few way we can print this up and be assured we will. Genevieve did an outstanding job pulling all of our ideas together and keeping us moving in “A” direction, through many changes of heart and could you do this or that’s we have what many of you have seen on Facebook. We’ll be ordering first round of shirts today and getting stickers and hats next. She did a wonderful job thanking everyone but herself…..

THANK YOU Genevieve for a great new set of logo’s but also wonderful write up to go with it.

So this is it, we have until 6PM tonight to submit scores for the 2015 Open, Mark was able to take :30 seconds off, last we checked he was 1st in the NW region 6 in the world! What will you do? Do it again or get some? Richard and I had a blast Friday going head to head, so much fun I was hacking up a lung. We raised $50 for Impact Montana.  It was an extremely close go, his thrusters were too fast for both of us though.

https://www.facebook.com/impactmontana?fref=ts

There will be some people running each Wednesday 4:30/ 5 Mt Helena Trail head. Think unorganized group suffering with some goofiness to make it all better. Genevieve, Stef and _____ wanted to do this and knowing I need to do it, I’ll do my best to make it after the 3:30 WODs.

Helena Barbell Club happening each and every Tue/ Thur and Saturday, the coaches are amazing and the improvements one can get form attending are incredible. The room explodes each week as more mental and physical barriers are broken, the support and fun needs to be experienced because it cannot be explained. We offer a few ways to play with HBbC if one isn’t one of our unlimited members: Punch cards are $4 per session for those with a CFH punch card, $7 for those without. If you would like to come play as much as you can take we also offer a $45 unlimited Barbell membership, Thank you .

Both of these things made me laugh, all by myself at the box laughing? “they’re coming to take me away hehe haha…”

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So a chip on a scale… Not very supportive of one another people :), but funny as all get out.

Since we don’t have the “if you sprinkle when you tinkle, be a sweetie and wipe the seat” sign out, these cheerios made my day as I was cleaning up after someone who’s mother never taught them to control their nozzle, thank you comic relief person.

Open Box Monday’s and Wednesdays 6:30 PM till 7:30 and Sundays 2-4 PM

THIS Saturday, March/ April, Birthday/ game night, 5:30 PM April 4th, IF you didn’t make the last one, talk to somebody who did and make your own choices. I for one had a blast and will kick that little girls butt in the dance off game, I’ve been practicing to American idol in the mirror (please everyone tell me you knew that was a bold lie, I still can not dance and have never seen a full episode of American cheddar.) Break out your best game, make it fun for adults and be ready to party like a rock star at CFH with your friends. Nadene/ Wadds are bringing the connect again.  Who had that dirty minds game? BYOB and pot luck feeding for the masses.

Other coming things one may want to be tracking-

-April 11th Altitude Athletics 3rd annual spring open, this will be huge, many past and future champions, plus many of our own athletes playing along, come down to Bozeman for a day and see the haps… https://www.facebook.com/events/293189787558110/

-Early Bird Run April 25… https://www.facebook.com/events/1555170324752978/

-Spartan Race, Big Fork May 10th, camping trip, well anti-camping as it’s at a state park and most will have campers but still :)

-CFH 4th Annual Spring Fling May 30- still have lots of planning to do.

-Battle of the beasts, Billings June 27th. this is a TEAM thing 2 boys /2 girls, who’s in?

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After Tuesday even the Calendar goes WTF.

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HSPUs cause mayhem

Hand Stand Push Ups had many an athlete singing the blues on 15.4. The rest of us were crying about the weight. Most everyone who did this twice had improvements on the second turn. I know many “got” HSPU for the first time, Dougish stated it as loosing his HSPU cherry. The standards were tough but having them was good as many I previously thought would have counted did not, now I know and knowing is half the battle, go Joe!

For those of us that were having a hard time with the Cleans, Jehd power cleaned his previous PR, #185,  7 or 8 times, maybe even 9 or 10 I don’t really know, but his PR # isn’t the same. It takes time and repetition, GOOD repetitions, to figure these lifts out. For those of us who don’t do it often enough, good muscle memory needs the few movement we do to be done correctly. This is Helena Bar bells bread and butter, they are rocking and always willing to help out. TONS of talent in there, go use it.

I’m calling Richard Geo out…… He and I are tied at 51st in the NW region for now. Thus this next open WOD will be our tie breaker. Winner dictates Charity, $50 or 100 Burpees? What do you say big boy do you have the sack? :)

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Open Box Monday’s and Wednesdays 6:30 PM till 7:30 and Sundays 2-4 PM

March/ April, Birthday/ game night, 5:30 PM April 4th, IF you didn’t make the last one, talk to somebody who did and make your own choices. I for one had a blast and will kick that little girls butt in the dance off game, I’ve been practicing to American idol in the mirror (please everyone tell me you knew that was a bold lie, I still can not dance and have never seen a full episode of American cheddar.) Break out your best game, make it fun for adults and be ready to party like a rock star at CFH with your friends. Nadene/ Wadds are bringing the connect again.  Who had that dirty minds game? BYOB and pot luck feeding for the masses.

Other coming things one may want to be tracking-

-April 11th Altitude Athletics 3rd annual spring open, this will be huge, many past and future champions, plus many of our own athletes playing along, come down to Bozeman for a day and see the haps… https://www.facebook.com/events/293189787558110/

-Early Bird Run April 25… https://www.facebook.com/events/1555170324752978/

-Spartan Race, Big Fork May 10th, camping trip, we’ll anti-camping as it’s at a state park and most will have campers but still :)

-CFH 4th Annual Spring Fling May 30- still have lots of planning to do.

-Battle of the beasts, Billings June 27th. this is a TEAM thing 2 boys /2 girls, who’s in?

Always something to gain from each thought process-

http://breakingmuscle.com/nutrition/why-if-it-fits-your-macros-isn-t-a-fit-for-me

Thank  JK for this one-

http://www.naturalnews.com/049090_Diet_soda_weight_gain_belly_fat.html#

 

“Kill them with success and burry them with a smile” how do you treat your WODs?

 

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Yowzaa, 15.3 is a doozy

Most got a shot at 15.3 today, many did things they didn’t think they could, did them well and got more than expected……. Not all are happy of course, so expect to see this being done again by some stragglers over the next few days. Remembers open BOX Sunday 2-4 PM.

 

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IF one is attending Helena Barbell Tomorrow remember there will some filming going on so brush your teeth and wear clean underwear.

A little bit of perspective. IF one has a real life, isn’t living, breathing, eating all things fitness, make this FUN, remember to take note on what your deficiencies are and IMPROVE them. Breaking ones self to reach a GOAL is not helpful and isn’t so much an improvement as a set back to achieving your goals.

And because MANY will be working on the MU’s…. http://www.boxrox.com/how-to-scale-a-muscle-up-6-videos-from-gymnastics-experts/

Que, Muscle Up Babes. Miki did an Awesome nutrition clinic last Sunday. I was painting sticks and lost all conscious thoughts, so very Gary Busey  of me. Any how back to what a stud Miki is, eat the proper amounts of proteins and Carbs at the proper times and be better and get stronger.  Talk to the woman herself or someone who actually made it there for more detailed info, THANK YOU Miki

Open Box Monday’s and Wednesdays 6:30 PM till 7:30 and Sundays 2-4 PM

March/ April Birthday game night, 5:30 PM April 4th, IF you didn’t make the last one, talk to somebody who did and make your own choices. I for one had a blast and will kick that little girls butt in the dance off game, I’ve been practicing to American idol in the mirror (please everyone tell me you knew that was a bold lie, I still can not dance and have never seen a full episode of American cheddar.) Break out your best game, make it fun for adults and be ready to party like a rock star at CFH with your friends. Nadene/ Wadds you guys able to bring the connect again? Who had that dirty minds game? BYOB and pot luck feeding for the masses.

Other coming things one may want to be tracking-

-April 11th Altitude Athletics 3rd annual spring open, this will be huge, many past and future champions, plus many of our own athletes playing along, come down to Bozeman for a day and see the haps… https://www.facebook.com/events/293189787558110/

-Early Bird Run April 25… https://www.facebook.com/events/1555170324752978/

-Spartan Race, Big Fork May 10th, camping trip, we’ll anti-camping as it’s at a state park and most will have campers but still :)

-CFH 4th Annual Spring Fling May 30- still have lots of planning to do.

-Battle of the beasts, Billings June 27th. this is a TEAM thing 2 boys /2 girls, who’s in?

 

Accept who you are. Unless you’re a Serial killer.   Ellan D.

 

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Dave’s benefit

Had a great showing for Saturday evenings benefit for Dave, Law Dogs was packed and the $$ were flowing, I think everyone had a blast and enjoyed the evening. Thank you to Capitol Collision Center and Genevieve Anderson Art for some auction items and to all that made it out and those that gave some $$ to help, THANK YOU.

Reminder there is no 5:30 WOD this Thursday or any other going till March 26th, starting April 2 there will the normal 5:30pm WODs again… Also Helena Bar Bell will be delayed till after open stuffs……

Last weeks open party was strong at about 20 people, will you be here to morrow evening? Every thursday night at 6PM till March 26th we will have beer, food and live streaming of CF HQ releasing that weeks “open WOD” and what our Fridays WOD will be. Come see what the action will be and get a preview of how to make this one better for you. Are you getting the proper recovery after getting your ass kicked? check this out and see if they have an idea or two that could help out.

http://www.boxrox.com/recovery-after-crossfit-training/

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Sorry but we gotta bring this down a little bit. We need your help! We’ve done all sorts of cruddy things to you, our clients over the past 5 years. We’ve screwed up named WODs (Helen to Melan), we’ve marked wrong distances on runs, done 9 TABATAs vs 8, had piss poor communications with WODs in irregular locations, MAY have stood up an elements athlete a time or 2, but from my memory of the past 5 years we have not missed a WOD time!, correct me IF I’m wrong, and I’m sure someone will IF I am. We finally got around to that one also, we left 7-8 of our athletes standing out in the dark 0530 Tuesday morning, no coach no WOD. Imagine if you will “that” day in the worst case ( yes, we usually ask for the best, but we need the drama here).

Imagine you wake up at 0420 A frickn M in the morning, as in even summer time the sun isn’t up, make a pot of coffee and there no cream, thus no coffee, knowing there’s CF it’ll be alright. Go to take a nice hot shower to wake up the water heater is busted and the basements flooded, no shower huge mess to get to, it’ll be OK crossfit will beat out the aggravation and get the day going. Dog ate favorite pair of shoes, must use least favorite shoes, but it’s ok great fitting shoes at the box and todays WOD is a ball buster. Car  doesn’t start must find other car keys, jump car and get to CF in time to warm up, Gggrrrrrrrrrr, aw a nice sweat will wash my twoubles away. Almost there and have to wait for a damn Train, I’M LOOSING MY MIND, thankfully CF is right around the corner, I’ve been up for an hour and can’t wait for the DU whippings and lung crushing thrusters, NO coffee, no food, slept poorly, dog was farting, wife/ husband was being a dick (the order of these 2 may be different, ie: dog was being a dick ), no hot water but HUGE mess to clean up, favorite shoes eaten just wanting to get the WOD on and…. WTF the place is closed.

I am extremely SORRY we screwed the pooch and were not there for you on Tuesdays 0530 WOD, Tyson and Nichole P, Chuck, Dara, Kyle, Sara and 2 others, unknown. 

SO WHAT is our penance?

Knowing it can’t be made “right” but something has to be done, what is that something… Make it good, it kinda has to be fun for all and perhaps particularly pointed for those left with out a WOD, we owe, we’ll pay… It’s just, what is it that we owe?

March/ April Birthday game night, 5:30 PM April 4th, IF you didn’t make the last one, talk to somebody who did and make your own choices. I for one had a blast and will kick that little girls butt in the dance off game, I’ve been practicing to American idol in the mirror (please everyone tell me you knew that was a bold lie, I still can not dance and have never seen a full episode of American cheddar. Break out your best game, make it fun for adults and be ready to party like a rock star at CFH with your friends. Nadene/ Wadds you guys able to bring the connect again? Who had that dirty minds game?

 

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Other coming things one may want to be tracking-

-April 11th Altitude Athletics 3rd annual spring open, this will be huge, many past and future champions, plus many of our own athletes playing along, come down to Bozeman for a day and see the haps… https://www.facebook.com/events/293189787558110/

-Early Bird Run April 25… https://www.facebook.com/events/1555170324752978/

-Spartan Race, Big Fork May 10th, camping trip, we’ll anti-camping as it’s at a state park and most will have campers but still :)

-CFH 4th Annual Spring Fling May 30- still have lots of planning to do.

-Battle of the beasts, Billings June 27th. this is a TEAM thing 2 boys /2 girls, who’s in?

Experience is simply the name we give our mistakes

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