CrossFit Montana Winter Challenge

Heat lists can be found below.  If you find you are in a level you did not plan on being in, e-mail me ASAP!!!  I will not make any changes after 3 PM tomorrow afternoon.

We are going to get started Saturday at 8 AM sharp.  Please get here early so you can register (starting at 7:30) and check everything out.  If you get lost, look for a building called “The Other Side” or “Tropitana”- we share the parking lot with them, so just look for the four large garage doors!  If you get lost do not hesitate to call me- I will help guide you in (406-370-5070).  We will be setting up Friday evening until about 7:30 PM, and will be here at 7 AM Saturday, so if you want to drop in to check out the space, please do! 

Ok, without further ado, the Heat Lists are released!

If there are any mistakes (I make them often! )  Please let me know ASAP! Am SO excited to have you all here.  Also, please don’t forget about the post-competition BBQ- we are going to supply burgers, chicken sandwiches, and chips.  It is a potluck, so if you would like to bring anything, it would be greatly appreciated!

See you all soon

Kelly Jo

Alright!  After e-mails from several CrossFitters and Ostrom and I experimenting with the length of each WOD, I have decided to add three minutes to each tap-out time to comfort you all with a little extra padding!   Just a few more days guys!  Can’t wait to see what you all bring to the floor.

We are now up to 50 competitors!!!  I am going to keep the registration fee at $65 up until Friday, so please keep encouraging your buddies to get signed up. 

Also, if you would like to change the level (beginning/intermediate/Rx) you are competing at, please send me an e-mail by noon Wednesday.  I am going to release the heats Thursday at noon.  Once again, if you have any questions whatsoever, please do not hesitate to contact me! (kelly@crossfitmontana.com)

Lastly, in preparation for traveling, we are going to supply you chalk and water during the event.  Therefore if you need to use tape, you need to supply your own.  We are going to be outside quite a bit, so layer up!

Ok guys!  Here is a video that includes the Burpee-Frog Jump and Ground to Overhead (GTO) movements.  We are going to go over the range of motion more thoroughly when we brief you Saturday morning.  The key with the Burpee-Frog Jump is that the only forward motion can come from the dropping to your chest and the frog jump- NO stepping forward in any way.  As for the GTO, you can get it up any way you like-clean and jerk, snatch, reverse curl and strict press (hahaha).  There is no limit as long as you get it up off the ground to a full overhead lock out!

Please let me know if you have any questions on these movements.  We will be going over the Weight Shuttle very thoroughly Saturday morning- but all that it consists of is running with a 45# and 25# bumper plate (separately).

Click here to view the video: http://www.facebook.com/video/?id=43807227#!/video/video.php?v=565607581149

The time is finally here!  I am going to post videos of each movement today so each ROM will be more clear…Please hold off on questions until the videos are posted, that should explain everything!

WOD 1: Tap out of 15 Minutes

1000 Meter Row followed by 3 rounds of:

10 Front Squat (155/105) (Intermediate: 105/75)(Beginner: 75/55)

10 Pull Ups (Intermediate/Beginner: Jumping)

25 Box Jumps (24″) (Intermediate: 24″)(Beginner: 24″, but step ups are allowed)

WOD 2: Tap out of 20 Minutes -ALL movements except for Burpee Frog Jumps are performed OUTDOORS!

Run 400 M

15 Ground to Overhead Anyway (135/95) (Intermediate-95/65)(Beginner-75/45)

Two Down & Back Burpee Frog Jump (about 100 feet) inside the gym

Weight Shuttle Run (45/25 for both male/female)(Intermediate-same)(Beginner-25/10)-Course is over 100 Meters

Two Down & Back Burpee Frog Jump

15 Ground to Overhead (same as before)

400 M Run

Don’t forget the WOD’s are going to be posted tomorrow morning!  Right now we have over 40 athletes registered from Alternative Athletics, CrossFit Billings, Bridger CrossFit, ONDEG, CrossFit Flathead, CrossFit Missoula, CrossFit Montana, and CrossFit Spokane! 

We are looking forward to having you all!  Don’t forget we are going to have a BBQ post-competition and would love to have you all stay.  It is going to be a Hawaiian theme, so please do NOT forget your coconut bras!

Take care and happy training!  ~Kelly Jo

The CrossFit Montana Winter Challenge is almost here!  Less than two weeks until you will be hearing “Three, two, one, GO!”.  I have decided to keep the registration fee at $65 for the next week to encourage more athletes to get their forms in.  Please pass the word on so we can fill the event up!  Right now we have just under fourty competitor registered from CrossFit Flathead, CrossFit Billings, Alternative Athletics, CrossFit Missoula, and ONDEG Fitness in Choteau!  We have opened registration to Spokane as well, and I am hoping to see some registration forms from them soon.

The WOD’s are going to be posted this Friday, February 5, by 1 PM.   Also, start searching for your costume, because the post-competition celebration is going to have a Hawaiian theme!  Keep training hard, best of luck to all of you, and please contact me if you have any questions at all!

Kelly Jo, CrossFit Montana

We were unable to get the permit for the outdoor event (they don’t allow such events on wet trails due to erosion-bummer!), so are planning on holding both WOD’s at CrossFit Montana.  Make sure you are still prepared for outdoor weather, as it is VERY likely one, if not both of your WOD’s will be outside.

We have athletes registered from CrossFit Flathead, Alternative Athletics, and CrossFit Montana. Please get your registration forms in ASAP so I know what size of t-shirts to order you all!  I am looking forward to the event- should be a great time, and some unique prizes are in the works…

Please e-mail or call me if you have any questions or concerns at all.  Also, if you would prefer to pay with a credit or debit card, I would be more than happy to take your payment over the phone.  Look forward to seeing you all soon!

-Kelly

So there are going to be 2 events on Saturday and they are both going to be indoors  at  CrossFit Montana.   Hurry up and get your registrations mailed in the price to compete goes up on Feb. 1st!