Spring Fling 2015

WOW is all I can say, what an amazing day. Weather was nice, competitors friendly and tough, WOD were sucky as they should be. With a total of 36 competitors from 8 boxes, 9 including ours, we really need to say Thank you to-
CrossFit Bozeman
5 Valleys CrossFit
Main Street Fitness
Lone Peak CrossFit
CrossFit Flathead
Alternative Athletics
Copper City CrossFit
CrossFIt Billings
-For taking the time to come play with us. Making this a fun way to meet new people and, hang out with those you may have already met.

Lori Keck did a kick ass job.  She and Erin grabbed me by the short hairs a few short weeks ago and started making this whole thing come together. We wrote checks and picked up supplies, that is all. She rallied the troops, made the marching orders and executed the plan, Erin of course was right there and I’m not sure EXACTLY what her tasks were but I’m thinking they included fun and beer if she was helping Lori.
Paiger interfaced with MT marketing and said yes or no when I wasn’t doing it right.
Don came up with the WODs, great way to even up the field max WT and runnnnnnnning. We were on time if not ahead and the judges were able to give scores to Lori who entered them in a computer program Don wrote so that we were able to throw them up on the TV for all to see…

Lori, Erin and Amanda gathered AMAZING prizes from local companies and some internet friends.

– IF you’re looking for something and one of thee businesses have what you need, they have been GREAT to us, go spend your $$ there to show our appreciation for this support-

Tread Lightly– They always have something to help out ones running, foam rollers and ugly sticks, running shoes/ clothing to headlamps for those late trail runs. Go see Sarah, say hi for us and tell her thanks for supporting our play time.

GNC– Up in the Capitol hill mall, YES the mall is still there, go get what you need from JJ, he’s the little guy, “Bro do you even lift”….  I say this because I can run faster, I hope, he’s big!

Rivals– Go see their ever expanding selection of sports gear for basketball, football, soccer, baseball, softball, volleyball, running, swimming and general fitness equipment.

G2OH– We have all seen the funny shirts the ladies have been wearing, they didn’t hand make them all on a wine induced hobby night, I’d wage most came from here.

Harbinger humanX–  We have a story here but will have to leave you hanging on it… Come chatter at us in person and we MAY give it up:) These guys came through big also, fed-ex showed up with some of their coolness.  We made contact with them and will be setting up a link for affiliates pricing and group packages, they have a lots of stuffs and we already have our eye on some larger weight belts.

Towncenter Chiropractic– Doc Maddio ( played with us till golf got in the way) sent us 2 different kinds of Chiropractors to play with any one who needed/ wanted to be touched. These are the guys Paiger gets her crack fix from, so if’N you’re a crack addict and like to have some one get down deep and fix what ails ya these guys have it. If all that snap crackle and popping scares you they have other options, that’s what I mean by different kinds of docs.

Health Source– Doctor Nick was there wrapping us up with Rock Tape (Registered trade mark and all that jazz), He has many talents and the whole rock tape thing seems to be one he enjoys. This is also the guy you may have seen riding around on a unicycle, tall or short. He has also dabbled with us here at CFH.

OK these last two support us each and every time something comes up… err goes down.

B & B Market– Charlie and Steph own the place, they bring us beer, water, ice, napkins, wine, etc…. If you’re in need of something chances are they’ll have it and wine they have a good selection of wine.

Litt’l Johns– Remember last winter we had the bathroom trailer, then last spring fling we had 3 toilets and the wash stations just like this time. Those are all from Litt’l Johns, Jack Ward of Tenacity fame owns the place and keeps us from overflowing. Have an event, reunion, race where waste needs to be taken care of or a septic issue, give’M a call.

Genevieve Anderson Art teacher extraordinaire, took about a gilzilion-jigilo-watt-bites worth of digital pictures. If you see yourself and you look REALLY good it may not be all you… that camera looked spendy, thanks for all that work Gen. NOt sure if anyone noticed Chad, but he’s walking without a limp (other than the gansta) and was showing some mobility moves, big guy’g getting loose.

Dan M. made a food run picking up lunch and all sorts of forgotten items from Cost-co, plus a huge cooler and ice, salads and drinks from home. He must be a big tipper because the guy at the taco shop bought me lunch today, Thanks Dan.

Jehd brewed a bunch of beer, I think he had 4 case but only 2 made it in after the taste testing was done. Did ya notice the labels, CFH thats right, Lori even ordered CFH caps and Labels for the beer Jehd brewed up for us. Not only was he brew master but he did tear down/ set up, cleaning and  judging too. boop

Nadene was parking people where they needed to be, took action pictures and I believe a video of the heats as they were happening and did the face book thing… Also just because Nadene and Wads bought the box a new BBQ, so we will HAVE to have a party to get it dirty, perhaps with a dirty words game and some booze.

There will be NO Saturday Barbells till after Laborday, while it may happen from time to time don’t count on it, keep in contact with Don, Miki and Jason. in case they’re not doing somethign more fun in the summer.
While we’re on about HBC, Helena Barbell Club, there has been chatter about those “power lifting people”, we welcome you and your kind to come pick up heavy stuff and set it down again, Tuesday and Thursday evenings and open times.

I KNOW there are some names we didn’t mention, ALL of the judges, check in crew, set up /tear down, clean up people and all you other mo-fos who put your time and energy into making this fun for all. This include foodies and even those that made cookies I didn’t get any of.

“Don’t earn your food at the box, you are not a dog dancing for treats…..”

No pictures, as Genevieve has sucked up all the digital image space in this galaxy.

” In order to be best at what you do,  you had better give your best to do it.”

Thank you all-

Mark, Kier and Paige

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Memorial Day

Memorial Day- A day to remember the sacrifices of America’s soldiers overseas.

Only 0700 and 3PM WODS this Memorial Day Monday May 25th.  


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Memorial Day-Three years after the Civil War ended, on May 5, 1868, the head of an organization of Union veterans — the Grand Army of the Republic (GAR) — established Decoration Day as a time for the nation to decorate the graves of the war dead with flowers. Maj. Gen. John A. Logan declared that Decoration Day should be observed on May 30. It is believed that date was chosen because flowers would be in bloom all over the country.

By 2000 our govt was making it into law to ensure the sacrifices of America ’s fallen heroes are never forgotten, the charter is to “encourage the people of the United States to give something back to their country, which provides them so much freedom and opportunity

I was fortunate enough to play in the military for a short 13 years and in no way consider all that serve as heroes. There are MORE opportunities to be a hero while SERVING, for for a great deal of the 800,000 active duty it’s a great job with benefits, gets one out of the house and in some cases their parents basements. By serving I mean those doing something for others, providing services for their friends, families, communities, cities, states and nations, not for oneself.

Have fun, drive fast, take chances, live a lot and cheer those that are already drinking without us, we’ll get there soon enough.

Teams and shit.

We stole this one from JK, sure was fun seeing that cat again last week, remember IF on is traveling West on 90 going through Post Falls, stop in and buy him lunch :)



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It’s also Memorial Day, the official kickoff of summer, here are some numbers.

37.2 Travelers hitting the road
800 hot dog eaten per second
57% of the people celebrating the day will BBQ
Civil war ending 150 years ago and WWII 70th anniversary are both this year.
There are more than 300,000 fallen soldiers buried at Arlington Cemetery. On average, there are 28 burials there each day.


“A free people ought not only be armed and disciplined, but they should have sufficient arms and ammunition to maintain a status of independence from any who might attempt to abuse them, which would include their own government.”


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Things are coming together

Spring Fling 2015 is coming up quickly, its on the 30th and today is the 18th, you do the math. There will be a getting our acts together meetings Wed the 20th @ 5:30 PM, Saturday the 23rd after the 0830 WOD and a small working party Sunday the 24th… TBD.

There will be a list out for signing up to help out with _______?
Check the office Thursday, thank you.

Saturday BarBell is starting to slow down. We are looking at canking it, KEEPING the Tue and Thurs, we’d turn it back on in the fall some time.

This gal always has something smart to say.

Ah the world of eating and what’s good what’s not, Marks Daily Apple is my goto cat, but this has some smart notions.

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You have to be careful if you don’t know where you’re going because you might not get there.– Yogi Berra


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Besides all the cool shirts,

Yes I know Crossfitters have all the best shirts, what “we” haven’t made up we’ve stolen for our own. A friendly kick in the crotch,  We believe in capitol punishment, Every woman should know how to Clean, Saving the world from skinny genes one WOD at a time,  Strong people are harder to kill and more useful in general, ETC…
This is pretty much the way Greg Glassman came up with CF, he found a lot of things that were good for humans, added them all together and put a label on it, taking the best from each sport/ discipline and having fun with those movements, perceptions make our realities. WHAT does being a Crossfitter mean to you? Besides having a ready made topic of conversation, all the time :).

I want to be better, incrementally so, I want to have fun with ALL OF YOU, my friends and I want to enjoy my life doing what my little heart desires to do physically, not just suffer through or be miserable all the time.

We liked this  because it hit SO many important facets of coming in and playing with us. “Being a CrossFitter means that you’re willing to put in your best effort.  It means you are willing to accept a new task. It means you are willing to try something you’ve never done before.  It means you are willing to dig deep and push through the pain even when you want to quit. It means that you show up to the box every day willing to give the best of yourself.”

4th annual Spring Fling right around the corner, Sat May 30th.

June 27 Bear tooth CrossFit, competition “Battle of the Beasts”

Also June 27 Muddy Mucker Great Divide, We’re signed up as “CFH Party club” noon-twenty race??

CFH at yahoo gets ALL KINDS of funny e-mails in our in box, some we read, others we ignore a few we pass on to you. This little tag line makes me want to share it Thrive Market is like “Whole Foods meets Costco online.”  Let us know your experience we’ll tell you ours, because I’m out of fish oil.

We know the CF open is just wrapping up and some of you are going to watch Regionals, is there any interest in this?

It’s amazing how quickly I fall behind, I’ll do more of these in the next few days and get back to whipping the coaches for pictures of Ya’ll during WODs.

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Remember that person you thought you couldn’t live with out? Look at you, all living and shit.




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Spartan race Beast and Sprint.

My oh my how time flies. THIS weekend, May 9/10 is the Spartan Race, the 3rd one we have played with. It’s Wednesday, guess  its time to start training. This years race is rather strange, the short fun race is Sunday, the longer why are you doing that? let alone both, is Saturday. We hope the runners among us know we jest about your obsession because we, read I, don’t have the drive to do it. Many have had to bail at the last second and those that were camping are now in Hotel rooms.

Whatever you are doing HAVE FUN, throw mud on somebody who will enjoy it, TAKE the time to snap a picture or help a fellow competitor over an obstacle and we’ll see you at the start line if not before, but I certainly hope afterwards for a picture and some grub. Bringing warmmies for later and a frog-fuel or 2 for during. have hot shower will travel.

As to 3 min Max burpees



There will be a Spring Fling meeting next week…. Not sure when yet, have to ask the powers that be when they are available. But there will be one as we are 3 weeks out and have many things to stitch up.

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Starting to Post what the Helena Barbell kids are playing with, they’ll get their own section soon enough.




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“We keep moving forwards opening new doors, and doing new things, because we are curious and curiosity keeps leading us down new paths.”  Walt Disney







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Masters Qualifier this Thursday

So for those of you not paying attention… Mark is starting the Masters Qualifiers this Thursday evening. (It’s what the strongest of old people do for regionals.)
Kick’M in the crotch Mark, in a friendly way of course.

YES there will be a party, that means there will NOT be a 5:30 WOD  or Barbell THIS Thursday

All four Masters Qualifier events will be released on Games.CrossFit.com at 5 p.m. PT on Thursday, April 23. The competitors will have until 5 p.m. PT on Monday, April 27 to complete the events in garages and CrossFit affiliates across the globe.
Becki K. did an outstanding press release, glad somebody knows about these things. IF we’ve never stated it clearly before this whole CFH thing is a group effort and we thank you all for those efforts and your time. We’re cutting and pasting her press release as I could never state it as well as she. THANK YOU Ms Vermont.

Helena Man Ranked 27th in World in 2015 CrossFit Open

Helena, Mont. – The CrossFit Games stand alone as the “ultimate test of fitness”.  To earn the privilege to be invited to this elite competition, athletes from all over the world compete against one another for one of the top coveted spots and very few athletes make the cut.  To do so, they must prove themselves by completing a number of grueling workouts that cover all aspects of fitness.

Helena resident, Mark Olson, is positioned to hold one of these highly sought-after spots and hopes to remain at the top of the leader board to secure an appearance at the elite CrossFit Games to be held in Carson, CA in July.

And at the moment, Mark’s chances look very good!

After completing the first stage, known as the Open, Mark has bested over 17,000 athletes across the globe and is currently ranked 27th worldwide in his division.  At 43, Mark is participating in the Masters Division in the age group of 40 – 44.

“I am pleased with my performance to date and am hopeful I can finish strong in the Masters Qualifier to earn the chance to represent CrossFit Helena, and all of Montana, in the Games,” said Olson.  “I look forward to the opportunity to compete head to head with some of the best athletes in the world.”

The first step on the road to the Masters competition at the CrossFit Games was the Open.  The Open consisted of five grueling workouts over five weeks, which concluded on March 30th.  To advance to the next stage—known as the Masters Qualifier—athletes must prove in the Open that they are among the 200 fittest people worldwide in their division.  The Masters Qualifier then asks the top competitors to complete four events in just four days. Olson begins this phase of the journey starting Friday.

The four Masters Qualifier events will be released to the athletes at 5 p.m. PT on Thursday, April 23rd. Competitors from around the globe will have until 5 p.m. PT on Monday, April 27th to complete these grueling events and post video submissions of their workouts to CrossFit officials.

“We are extremely proud of Mark;”, said Kier Boyea, co-owner of CrossFit Helena and former Navy SEAL.  “Mark finished 45th worldwide in his division last year and we are confident he will earn a trip to California in July.”

Established in 2009, CrossFit Helena is a fitness program that is challenging and extremely effective. CrossFit athletes consist of men and women of all ages including parents, teachers, students, former collegiate and professional athletes, military and law enforcement, and people who never dreamed they would be in better shape at the age of 40 than they were at 25.



We love this and will add some of our own, of course it’ll have our logo not theirs but they should get some credit, so here’s that credit. Look to see this on our own wall somewheres soon, we will hopefully keep the, no assholes and Mily Cyrus on repeat bits :)

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Spring fling #4 info is out in the either, May 30th you do have the date saved right?
Tell your friend, spread the word, we still have plenty of work to be done, don’t be shy step right up. We also still need prizes and gift bag swag, so IF someones offering stuffs ask them for us please.
“Ones physical capacity has little to do with where they are today, it’s all in their mind. Want something done, get it done, no excuses.” Some CrossFit superhero.

This Saturday April 25:

Impact Montana Warrior run: Running for Veterans


The Early Bird Run with Samsarah and the Discovery foundation.


“You’ve got what it takes, but it’ll take every thing you’ve got” ??


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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.


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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