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Last of the lot in pictures.

September 28, 2014

Overhead Squat thoughts…..

Mobility: If you can’t keep your torso upright, you’re going to be lifting well below your capacity. No amount of Overhead Squats will fix that. Only mobility drills will.
Midline stability: The ability to maintain a tight core is key on the overhead squat. Ethere is a movement in class, think tight butt, ribcage down. Practice it – the midline will get stronger as a result. Make it burn and challenge the core. You will see the results.
Strength: perfect the position. Take your time on the movement. Get your body and in particular, your central nervous system, used to moving correct. Be patient. Perfect form. Once you perfect form, add weight. The way to building requisite strength is to challenge PERFECT form with load and keep pushing it.
After one has mastered these skills (great mobility, mid-line stability, and requisite strength), grab a barbell, put it over your head and squat.

So we’ll finish up with all the pictures that we have to date and be ready to start up fresh this week.

























Thats all folks


Pictures of memories…

September 28, 2014

As promised we are dumping a bunch of pictures so if you see you tag it, I really don’t know what that means but I’ve heard it being said.

We will start with Tuesday the 9th and press on from there.























More in the next one.


Change of seasons is only temporary.

September 28, 2014

As nice as Thursday was, 83F at 10PM, the change of seasons this weekend will allow us post a few blogs. We’ll catch up a bit on events with this post then send out a few more with lots of pictures, It takes some time for the photos to download and often the wordpress site locks out prior to them finishing loading but we’ll have the photo evidence of your labors up today,These Conditions of up today are applicable except to the extent that they are contrary to applicable laws, government regulations, or orders, in which event the contrary law, regulation or order shall prevail. If any provision of these Conditions is invalid under any applicable law, the other provisions shall remain valid. acts of god excluded.
I’ve been reading lots of legal stuffs WTF, It’s tough to make a sentence so difficult to understand what it means ????

Yesterday CHrAmy got married, some nice pictures if you creep (thanks for the word Genevieve) on their pages.

This coming Saturday Oct 4th is the knuckle bump thruster crunch pukies used-ta be competition, Paiger and I will be there not sure who else is heading to Billings?

October 11th Joy and Marshal are getting married some where in Utah, if you happen to be somewheres in the state “crash it”….

Nov 8, powerlifting competition at the Box….

We are going to start hammering OH Squats, some of us will be using PVC or trainers bars, while others are using their body weight…. MOBILITY, strength and Technique.
Below is one of many good articles to read about Over Head Squatting and a quote we should all keep in mind, “Realize that it took your shoulders years, if not decades, to get tight – so they are not going to open back up in a day. Be patient and work consistently. Consistent effort will yield better results than trying to pack a ton into a single day or session per week”

Knowing that some will not be able to do over head work, perfecting front squats and nailing mobility will keep you just as occupied and making good gains, we also have 3 sets of Crossover symmetry bands now, ask Jin how his shoulders feel after using them also ask Jin how to PROPERLY use the damn things (one could watch the CD we have if they like) and give them a shot.

We love to see many of you are looking at the level boards and going the extra mile to log in some level #’s to see where you may need to focus you time for best improvements. We are working on standards of movements, CF.COM has them under facts not sure we need to C & P all of them but having some easy to understand standards for proper level designations will help those linear thinkers not feel cheated :).

Using a Skills session once or twice a month to “test out” some skills on the charts, more frequently to start with to get the numbers in also partnering up so each has a judge and things like push ups and dips aren’t so subjective.
These levels are to help all of us focus on what things we have the greatest room for improvement. IF we all have the same weaknesses we will be able to change the programing to help fix these deficits and hopefully be better all around athletes.




















Things turn out best for people who make the best out of the way things turn out.


Fun times had by all

September 22, 2014

Last Friday wrapped up another great week at CrossFit Helena. Each week brings new joy and laughter into our lives, we keep having parties and throw downs, we have weddings and birthday parties, Paleo challenges and adventure races, river floats and camping trips. IF you haven’t come along with us for some out of the box entertainment, you SHOULD.

We have Birthdays galore….. Last week was Lori’s and Jin’s this  weeks Kaite H, Mrs Harlowrock, MOM… is Wed??? Lauren H, hot hips helandhand is next week and … well you guys get the idea.

Weddings, obviously Chris and Amy are getting married, as we had the ChrAmy WOD on Friday, well Joy and Marshal are getting married Oct 4th. so give Joy a hard time, with a little extra for her to pass along to Marshal.

We are getting into that time of year when more and more peeps will be coming inside for their play times and crowding may once again raise it’s ugly head, WE THINK??? moving the pull up rack to the “short” wall can give us more room? as we finish up the changing rooms and downstairs Kids room, up stairs will be the CrossFit Kids Club House. where things are going to get very tight is when we have to WODs worth of peeps, one group warming up the other cooling down, do what you can to keep the place organized and clean, thank you.


The “level” boards are up….. PLEASE use these as a tool to see what areas you could use improvement in. shooting for all 4’s will only drive you nuts, find a weak spot and hammer it til it is no longer a weak spot, find another and do it all over again. For me I would love to see the majority of my levels all at the same #, as in I’m VERY well rounded, NOT lets say as I am now, some 1’s some 4’s the rest 2 and 3… would love to LIVE all in the 3’s… improving things as I can. Also we haven’t discussed any standards….

“L-sit” for instance-The trunk should be perpendicular to the ground, the legs parallel to the floor, 90 degree bend at hips.

Is 4 such a great number that one would accept of themselves a shitty “L” sit to write it down? We are intending this Levels chart to be useful in seeing where we can be better not to see haw high of numbers we can reach.

I also think it would be fun to have “test out” days, so from time to time everyone gets to do one or 2 of the movements on the chart to see where their improvements are and to put some colors up on the boards.


We’re posting ChrAmy pictures, KNOWING we owe 2 weeks.


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Love is not about sex, going on fancy dates, or showing off.  It’s about being with a person who makes you happy in a way nobody else can.




Team/ partner throw-down tonight

September 18, 2014

lots of action in the next few days, Keckels is celebrating here B-day TODAY I believe, we’ll ask her :).

Tonight we have the Team/ Partner throw-down, We’ll have a BBQ there and burger stuffs,  some Kale salad and some Black foot beer, you want something more bring it yourself and some to share.

Tomorrow, Friday Sept 19th, we are having the “CrAmy WOD” for Chris and Amy’s wedding,

Saturday is Jins Birthday Party 4PM Saturday, though it was actually Tue??

That’s what I know for this weekend…..


October 4th is the competition formerly know as Pukies bash, Alternative Athletics Billings.

October 11 Lauren is having a party at her and Jehds place…. sure to be a good time Possible WOD location.


I’m happy to be getting so many things done around the ranch we care take for. Mark has been picking up 90% of my slack and all the things that aren’t getting done at the box is because I’m trying to catch up on all the stuffs at the house that’s been blown off for things around the box, vicious cycle I know. We’ll have the changing room with Kids /TV area finished this weekend, IF you have DVD kids movies, books, SMALL toys or a bean bag or 2 we’d love to home them till you need them back.

The up stairs “CF Kids club house” will be for those Kids enrolled in our CF Kids program,PLEASE have all other kids use the downstairs area, as soon as it’s finished.. This Sunday I’d guess.

Our insurance peeps wanted to make sure we had NO CHILDREN playing on ANY of our equipment unless it is during a CF Kids WOD time ( 4:30-5:30 Tue and Thurs ), we’ll put some signs  up and lines down for some visual cues.


PLEASE help us out so the coaches don’t have to come to you about your children… THANK YOU!


We also have to have everyone sign some new waivers, there has to be something RE: Rhabdo and 2 other minor wording changes… I’m attempting… although I think Jay M. may end up figuring it out for us, a way for this to be done in cyber space so that each of us may do it at home, on our phones or here at the box stand by to stand by.


We are going to have a Halloween Party, date/ time TBD, I gotta take the ladies out to dinner so we can figure such things, ah yes life is rough sometimes…

I think with all of us being sports gear whores, we should have a swap meet. Not talking your grandpas  old TV’s and worn out leisure suits stuffs, but cool sports stuffs, things you don’t use or outfits your tired of/ didn’t work/ fit/ like, Think….. Skis, bikes, climbing gear, kayaks, clothes, ice skates, old weight sets, kettle bells , tread mills, the perfect push ups/ the perfect pull up toys, ab-cruncher machines, bow-flexes, dumb bells, lawn darts, croquette balls, above ground pools, atv’s motorcycles (not sure about weapons gotta check some legalities )……… ya know sporting stuffs swap meet, we could advertise and everything???

I’d think some  (Nov 1st) Saturday starting 4M-6PM, check in set up 2-4PM,  Sunday 0800-noon sell time, noon-2pm get your junk out of here or it gets loaded on a trailer and taken to good will, % of all proceeds to be donated to____________ .      —LET US KNOW WHAT YOU THINK???—-



Alright only 2 weeks behind on pictures, we were a month back, as I didn’t grab the chip for a week and we lost another in the mighty MO.


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There isn’t anything noble about being superior to another person.  True nobility is in being superior to the person you once were.



Parties, throw downs and more…

September 15, 2014

I know I’m going to leave something out so grab me and tell me to fix it.

Thursday evening is another team throw down at 6:30 PM (no HBBC this Thursday Sept 18th)… The last one, few weeks ago, there were 18-20 people, there was also food, beer and fun. What will you be doing, come on by, watch, play, or just eat and drink.

This Friday we are running a Cramy WOD “ChRis and Amy”, these to are getting hitched on the 27th, so what we are doing is having a WOD to play with them at 4:30 and a card to collect some funds so they can by a toaster, electric knife or velvet Elvis poster their choice of course.

Jin is getting OLD… and Angie is throwing a party this Saturday at 4… Guess I should Clairify PM as with these 2 Vampires 4 AM could always be an option.

Last day to get your Pukies knuckle bash bump entrance forms postmarked to guarantee a shirt that fits…. Clint and Katie put on a good show and traveling to Billings is a fun group outing. The actual event is Oct 4th, we are booking rooms at either the Clock Tower or Crown Plaza.

Oct 11th, Lauren, Hot Hips Hellandhand, Jehds better half , is throwing a birthday party at their home. IF we wanted we could have an afternoon WOD there, they don’t know this yet. They have a large yard and extra room for sleeping if one is too exhausted to leave.

We’ll have a halloween Party information out soon and there is some Talk about a Paleo challenge starting Nov 1st.


Do we have enough stuffs collectively, to host a sports gear swap-meet, some random sat/ sun at the Box ??


SO what did I forget?? It’s nagging at me but I can’t get it out.

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They are coming to take me away… he he, ha ha.

September 10, 2014

Finishing all sorts of projects lately.. projects that have been sitting for at least 2 years, throwing it away or finishing them, it feels awesome.

Next Thursday we are having the second of our in box throw-downs, thanks Don and Miki, we’ll have food and beer, bring some food of your own and be ready to WOD on.


Pukies Bash, the hammer hump stump or what ever corporate wants it to be called, always Pukies to me, Oct 4th. We are booking rooms at either the Clock tower or Crown Plaza, both across the street from one another.

And Halloween in coming up fast, the Ladies and I need to get some food and drinks to plan the thing but we will be having a party so stand by.


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







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