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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CF Open 15.2

Here are the picture of last weeks ass kicking. More than one of us push hard enough to get a PR…. We know many did this one twice and improved the second time, AWESOME efforts all the way around. Tonight we will be having a party to say SEE YA to JK and view what HQ has in store for us in 15.2, festivities begin after the 4:30 ends, that’ll be 5:30 till….

Reminder there is no 5:30 WOD tonight or any other Thursday 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……

 

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Saturday night is the fund raiser  at Law Dogs in Elliston for Becky Beaners husband Dave. We need to start up a car pool list, to see who has room who needs a ride, at what times are people leaving and from where.

Silent Auction from 3:00 – 5:00
Spaghetti feed at 4:00 ($10 per person or $25 per family)
Live Auction at 5:00
Gun raffle after Live Auction
50/50 will drawn when the Live Music starts at 7:00

https://www.facebook.com/events/1547628298844952

This Sunday at 4pm Muscle up Babes is having a Nutritional Clinic. wanna do better… eat better. “There is no since working on the engine if  you’re only going to piss in the gas tank”. Genevieve and Miki have been working hard on this one.

https://www.facebook.com/events/1545504395731096/

 

NEW open WOD times, no not for the CF Games open, NEW TIMES we’ll have CFH open for you guys to come play with us more. Times you can work on movements, techniques, last weeks WOD you really wanted to do, what ever.

We are starting with:

Sundays 2-4 PM  starting this Sunday March 8th, I can not believe I even had to put PM in there, damn vampires….

Mondays ( starting this Monday, March 9th) and Wednesdays 6:30 PM

 

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YOU are living YOUR story… are you enjoying it? Make it so you are!

 

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JK’s going away party, this Thursday.

Well the time has come for JK to head to Idaho for more school and a change of pace.

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So tomorrow evening along with the Open WOD party we’ll be singing happy trails or sha,na,nana na na na hey hey good good bye…

JK has been a great asset as an athlete, coach, sports physiology smarty pants  and wonderful personality around the Box. Making no mention of each days great Facebook funnies, snaple-chats or inter-your-grams pictures (sic). It isn’t like he won’t visit or that  we’ll never se him again, but it could be a minute or two. So give him the FAIR WINDS AND FOLLOWING SEAS chat when you see him next or a big hug if dare :)

Saturday night is the fund raiser  at Law Dogs in Elliston for Becky Beaners husband Dave. We need to start up a car pool list, to see who has room who needs a ride, at what times are people leaving and from where.

Silent Auction from 3:00 – 5:00
Spaghetti feed at 4:00 ($10 per person or $25 per family)
Live Auction at 5:00
Gun raffle after Live Auction
50/50 will drawn when the Live Music starts at 7:00

https://www.facebook.com/events/1547628298844952

This Sunday at 4pm Muscle up Babes is having a Nutritional Clinic. wanna do better… eat better. “There is no since working on the engine if  you’re only going to piss in the gas tank”. Genevieve and Miki have been working hard on this one.

https://www.facebook.com/events/1545504395731096/

In our never ending battle against our ids, egos and super egos here is an article that seems to fit, I would love to give the credit to somebody for finding this for us but don’t remember who it was, give yourselves a pat on the back for reading it.- “We want to bias functional movements and make the workload quantifiable so that progress can be tracked via load or reps and set schemes, instead of how quickly or how much work was done.”

http://www.insidetheaffiliate.com/blog/2015/2/9/turn-off-the-clock-why-you-should-program-not-for-time-work.html

NEW open WOD times, no not for the CF Games open, NEW TIMES we’ll have CFH open for you guys to come play with us more. Times you can work on movements, techniques, last weeks WOD you really wanted to do, what ever.

We are starting with:

Sundays 2-4 PM  starting this Sunday March 8th, I can not believe I even had to put PM in there, damn vampires….

Mondays and Wednesdays 6:30 PM

 

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There are Pictures in the last post now…. but None in this one till later. Something is happening with WordPress or my IP ??

 

The only normal people you know are the ones you don’t know very well.

 

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Hold on we’re picking up speed…

What a great weekend spent with Don, Miki and Jason, who spent close to 5 hours on Olympic lifting 101 for 12-14 of us. They put on one hell of a clinic and to think one or more of them are available each Tue/ Thurs 6:30 PM and Sat 9:30 AM (thanks Jack) to help any of us who choose to become better. Ones lifting ability is not important there is SOMETHING for you to work on that will help IF one spends the time.

Thank you Don Miki and Jason for a GREAT Saturday afternoon of instruction.

Tonight is Muscle Up Babes shoulder mobility clinic, this starts at 6:30 PM and Doc Cicero will be helping shoulders and giving great mobility drills.

the CF Open, all entries must be in by 6PM our time. IF you are playing and want to do 15.1 and 15.1A over today is it. We’ve seem some big PR’s as people push them selves a little and have great results. Want to learn a little something about movements/ How they are to be done for the open and wast an hour or so on the computer? Take the judges course, ya it costs $10 but it is informative. Also, this Thursday evening March 5th, 6:00 PM 15.2 will be released CFH will watch it live*, then partake of that WOD. Parting during and afterwards :) Come play or just watch the fun that we’ll all be doing Friday. * We’d Like to Thank Joe and Jill for getting all of us a better Router at CFH it seems to be much faster and didn’t bind up like last years viewing seemed too, thank you.

This Saturday March 7 there is a fund raiser for Becky Beaners husband Dave. We will try carpooling/ car-a-vaning over Mac pass to LawDogs in Elliston.

Silent Auction from 3:00 – 5:00
Spaghetti feed at 4:00 ($10 per person or $25 per family)
Live Auction at 5:00
Gun raffle after Live Auction
50/50 will drawn when the Live Music starts at 7:00

https://www.facebook.com/events/1547628298844952

 

Our interwebs at home isn’t doing pictures this morning, so I owe some in when it lets me push them out…….

 

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My house is not messy, it is an obstacle course designed to keep me fit.

 

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