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.

http://www.ericcressey.com/6-reasons-anterior-core-stability-exercises

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;    https://www.facebook.com/groups/779795682041350/

 

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.

http://beyondthewhiteboard.com/

” … 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.

https://www.facebook.com/erin.brekstad/posts/10152365508872007?comment_id=10152365537862007&notif_t=like 

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….

https://www.facebook.com/events/819252634785571/842302392480595/?notif_t=plan_mall_activity

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.

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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.

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Armored up… :)

 

There is a sign up sheet for the Jump ropes out of Billing, http://www.mil-specropes.com/, 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.

http://www.donorschoose.org/project/project-shackleton/1395597/?criteria=%26keywords%3D59633&utm_content=project-button&utm_source=dc&utm_medium=email&utm_campaign=mmi_zip_monthly-donor&rf=email-system-2014-10-mmi_zip_monthly-donor

 

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.

http://www.mil-specropes.com/

 

Pull Ups seem to be one off those things everyone could be better at… a little light reading.   http://eattoperform.com/2014/10/21/7-reasons-why-youre-struggling-with-pull-ups-by-james-barnum/

 

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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“Peter 4″

So many little things going on… Chad and Genevieve picked up some new sound equipment while in Missoula, THANK YOU, saved us a trip. We have ZERO idea what all the dials, buttons and switches do but so far it’s working and will only get better as we read through hundreds of pages of instructions on how to do anything with it, for now it’s making sound.

Saturday November 1st at 5 PM is our Halloween Party, we’ll have prizes for costumes some silly adult games and kids games of course. Food is pot luck style and there will be a sign up sheet shortly… perhaps even a face book info thingy group? BYOB though there will be many full Growlers.

 

November 8th, Powerlifting Meet will be happening at our place, we a few of our own playing and many peeps from the area. come on by help out, watch, yell eat and drink with us.   https://www.facebook.com/groups/779795682041350/

 

We have chatted with the ladies over at “little tykes” day care, they are by Dairy Queen, off Montana. They play with kids 4 and up but will go younger case by case, as of now they are $5 per hour, woking on $8 for 2 hours.

 

Here is an article that DeeAnn found for us, I’ve actually talked with a few of you about this very thing, happy that others, particularly games competitors are saying it :)

“A majority of the affiliates are programming for their athletes like they’re going to compete in the sport. They haven’t recognized the difference between the sport of CrossFit and training with CrossFit,”

http://library.crossfit.com/free/pdf/CFJ_2014_10_Competition_Cecil.pdf

 

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You don’t drown by falling in the water.  You drown by staying there

 

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Friday night fights…

BRING IT…. we are at the last of the throw down series, Don has been doing a great job in writing up the different WODs and getting the teams formed up, the first one we had, 20 or so peeps playing along and a few more yelling at them.

Being as this is the last one, of the CF HQ variety, lets break the place down. We’ll have the BBQ going and some fixings, bring some flesh to cook up or a few veggies to graze on, Blue ray Netflix for the kids/ and Growlers for the bigger kids.

IF we were to hold a “after hours WOD” 2 times a month to party and figure out teams for the Hypoxic throw down Copper City CF, Butte. We’re really just trying to find more excuses to hang out with ya’ all.

 

Tomorrow Saturday Oct 11 is Lauren big birthday bash…. Bring your party hats and some clothes to play in, there will be a few “company picnic” games, CrossFit style :)

thinking you need more info?? go here….  https://www.facebook.com/events/1546830252214867/?ref_dashboard_filter=upcoming

 

Are you a multi-tasker? Read this and see IF it helps….. http://www.nytimes.com/2014/08/10/opinion/sunday/hit-the-reset-button-in-your-brain.html?_r=1

 

There will be a Halloween Party Saturday Nov 1st at the box… Friday OCtober 31 and it’s Halloween, guess the only thing better would be a full moon and Friday the 13th.

 

 

Lastly, the Snow Joke 1/2 up in Seeley just opened up…. The 36th running of the Snow Joke Half Marathon will take place on Saturday, February 28, 2015 …   http://mtsnowjoke.com/

 

I’m really missing the lot of you, the picture make it even worse…. Once our wonderful indian summer ends I’ll be back in for more play times with all of you, NOT the vampires of course… though I love you guys too.

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Kindness in words creates confidence, kindness in thinking creates profoundness, kindness in giving creates love. Tao Te Ching

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PS: Is anyone going to Missoula this weekend?? Let us know we may have a job for you.

 

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LOVE seeing those smiles during WODs

Hate to bring things down for a moment… But we are all getting SLOPPY at the box, CLEAN UP AFTER YOURSELVES.
Put your shoes away/ take them with you, this goes for socks, shorts, t-shirts, sweaters, rings, watches, hair clips, notebooks, white boards,water bottles, WOD equipment, ETC…
Put the jump ropes back WHERE THEY BELONG, not on the floor or all on the far left end.
If you have a water cup, finish drinking, we all need to drink more, then THROW your cup away.
Paper chunks on the ground in the bathroom, who picks them up IF not you, make them clean them.
Kleen-X, aka snot rags, here there and everywhere….

Please, just a little effort by all will go a long ways… THANK YOU.

 

What an awesome weekend in Billings, Alternative Athletics puts on a great show, we were outside at Lake Elmo State Park. Prior to seeing the place we were a bit nervous, many had told us of the lakes party history and drug scene….. IF you haven’t been back in the last 3-4 years go check it out. It was a nice place, clean/ plentiful restrooms, New play ground, shelters, Picnic tables, dog park, non-motorized boat ramp, tons of parking… etc very nice venue for the 5th annual Pukies Bash or whatever HQ told them they had to call it this year.

Liz, (Vampire, 0530 AM peeps) and club Jehd* both came to play in their first competition and both placed 3rd, Awesome work from both of them in some tough events. I believe the last WOD of OH plate run, sand bucket carries and barbell lunges, all done in sand on a grade, over boxes this was everyones favorite goodie. This was where everyone saw what our version of athleticism IS, those who persisted and those that had to breath.  :)

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This Friday we’ll be having a throw down party Friday 5:30pm – till the beer is gone, Come ready to get your WOD on, or just to eat, drink and cheer those going for it with friends. We’ll have the BBQ fired up IF you want to bring some flesh to fry or vegetables to graze on.

HERE is a fun one, Lauren got older last week and is throwing a party this Saturday at 4. You’ve seen the Carrot cake and eaten the wonderful baked goods come try our some more foods stuffs and see all the digging Jehd has been doing in the back yard. Everything one may need to know is conveniently located here…

https://www.facebook.com/events/1546830252214867/?ref_dashboard_filter=upcoming

Saturday Nov 1st Halloween Party… more info to follow, I need to go buy drinks for some beautiful ladies for more details :)

November 8Th PowerLifting Meet… at our Place, come check it out and yell for our Helena BarBell Club playing along. Miki I believe, is the defending Champion? Kelly is doing her first ever PL comp, IF we get a smile from her like we saw in Bozeman, that right there is worth the day.

https://www.facebook.com/groups/779795682041350/

Hypoxic Throw down, CopperCity CF, December 6th… this is a TEAM EVENT, 2 boys 2 girls, only 2 teams per Box, we should have try outs and put together a team of “PlAy’aahhSS” who wants some.

 

Fun pictures, most are peeps smiling while sweating and working hard.

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*Club Jehd, Didn’t know all the angles to this cat… After double fisting crown and cokes he and his sister belted out some salt’N peppa, Karaoke style. wanna a exclusive entertainment cruse… Club Jehd.

 

“All my best qualities are in my friends” me

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