Our Blog
27
Dec
01
Mar
We are running another 30 day challenge starting just after spring break! Here are the details:
Dates: Monday, March 18 - Sunday, April 14th
Anyone is welcome to join in on this challenge, members and non-members!
We will be using the Isagenix 30 Day system . If you already have an Isagenix account you will need to order your 30 day system no later then Monday, March 11th.
If you do not have an Isagenix account, you will need to see Lisa or email lisa@crossfitbozeman.com and she will assist you in getting your products ordered.
The program consists of:
6 "shake days" and 1 "cleanse day" each week for 4 weeks.
you will also take before and after photos & measurements
What is a Shake Day?
You will consume 2 Isagenix IsaLean meal replacement shakes, either breakfast and lunch or breakfast and dinner. You will also have 1-3 additional meals and snacks throughout the day consisting of lean proteins, healthy fats, veggies and some fruit. The Isagenix shakes are made from undenatured whey protein which comes from grassfed hormone and antibiotic free cows, active enzymes for proper digestion and ionic trace minerals needed for the absorption of nutrients at the cellular level - This is the absolute best quality REAL FOOD meal replacment shake you can get anywhere. No exaggeration!
What is a Cleanse Day?
On day 7, you will complete a 24 hour cellular cleanse. This is not a colon cleanse and you do not need to worry about staying near the bathroom all day. Every 4 hours you will drink 4oz of the Isagenix Cleanse for Life juice, you will have small wafer snacks throughout the day to keep your insulin level and you will drink lots of water. On this day you will also avoid strenuous exercise so, that means no CrossFit on this day! On day 8 you will wake up feeling clean, lighter and refreshed! Fat loss is a side effect of this cellular cleanse. As your body flushes out toxins it will also release any excess fat cells your body has been holding on to in order to protect you and your organs from those toxins. Even lean, high level athletes need to cleanse, they are actually exposed to 3x the amount of toxins as a non-athlete simply because they breathe in more of our toxic air and there is no excess fat to protect their organs from the toxins.
We have found that due to the high quality ingredients in the Isagenix products and when used in combination with CrossFit, the majority of athletes we work with maintain their muscle mass during the 30 day system.
Check out this video to learn more about how and why Isagenix works for CrossFit athletes, including 2012 CrossFit Games Northwest Regional Champion, Yurii Hanson. You might see your coaches in this video too:)
Isagenix CrossFit Athletes Video
Time for some spring cleaning!
Reset your body and get out of the winter rut!
Dates: Monday, March 18 - Sunday, April 14th
Anyone is welcome to join in on this challenge, members and non-members!
We will be using the Isagenix 30 Day system . If you already have an Isagenix account you will need to order your 30 day system no later then Monday, March 11th.
If you do not have an Isagenix account, you will need to see Lisa or email lisa@crossfitbozeman.com and she will assist you in getting your products ordered.
The program consists of:
6 "shake days" and 1 "cleanse day" each week for 4 weeks.
you will also take before and after photos & measurements
What is a Shake Day?
You will consume 2 Isagenix IsaLean meal replacement shakes, either breakfast and lunch or breakfast and dinner. You will also have 1-3 additional meals and snacks throughout the day consisting of lean proteins, healthy fats, veggies and some fruit. The Isagenix shakes are made from undenatured whey protein which comes from grassfed hormone and antibiotic free cows, active enzymes for proper digestion and ionic trace minerals needed for the absorption of nutrients at the cellular level - This is the absolute best quality REAL FOOD meal replacment shake you can get anywhere. No exaggeration!
What is a Cleanse Day?
On day 7, you will complete a 24 hour cellular cleanse. This is not a colon cleanse and you do not need to worry about staying near the bathroom all day. Every 4 hours you will drink 4oz of the Isagenix Cleanse for Life juice, you will have small wafer snacks throughout the day to keep your insulin level and you will drink lots of water. On this day you will also avoid strenuous exercise so, that means no CrossFit on this day! On day 8 you will wake up feeling clean, lighter and refreshed! Fat loss is a side effect of this cellular cleanse. As your body flushes out toxins it will also release any excess fat cells your body has been holding on to in order to protect you and your organs from those toxins. Even lean, high level athletes need to cleanse, they are actually exposed to 3x the amount of toxins as a non-athlete simply because they breathe in more of our toxic air and there is no excess fat to protect their organs from the toxins.
We have found that due to the high quality ingredients in the Isagenix products and when used in combination with CrossFit, the majority of athletes we work with maintain their muscle mass during the 30 day system.
Check out this video to learn more about how and why Isagenix works for CrossFit athletes, including 2012 CrossFit Games Northwest Regional Champion, Yurii Hanson. You might see your coaches in this video too:)
Isagenix CrossFit Athletes Video
Time for some spring cleaning!
Reset your body and get out of the winter rut!
13
Mar
CrossFit Emergence in Missoula is hosting their annual "Downtown Throwdown". Come out and represent!
When:
When:
Saturday, April 27th
Where:
The Pavilion at Caras Park in Missoula, MT. (directions to follow)
Where:
The Pavilion at Caras Park in Missoula, MT. (directions to follow)
Registration Fee:
All athlete entry fees ($50) are being donated to X-Sports For Vets. X-Sports For Vets is a local non-profit that helps recently returned veterans struggling with reintegrating back into their communities by taking them on extreme adventures that give them the rush of deployment, but in civilian life. They are a great cause that helps local people.
Who should compete?
I encourage ANYONE of any level who is interested in competing to sign up. The divisions for this competition are: 1) Beginner / No CrossFit Experience 2) Scaled 3) Experienced
If you did not get my email with the registration form and waiver please email me (lisa@crossfitbozeman.com) and I will forward them to you.
These need to be returned by April 20th.
12
Sep
Saturday, October 27th - Pukie's Bash 2012 - Halfway Heros Edition. Alternative Athletics CrossFit, Billings.
If you know for sure you want to compete, please get your registration in early as they are capping it at 100 athletes.
Click here for details: Competition Info
If you know for sure you want to compete, please get your registration in early as they are capping it at 100 athletes.
Click here for details: Competition Info
06
Dec
REFER A FRIEND PROMO!!
December 15th - January 31st we will be running our "refer a friend promotion"
Here are the details:
Here are the details:
1. Refer a friend to sign up for our 3 month paid in full membership, they will receive a FREE INTRO CLASS and you will earn a FREE MONTH!
2. Your referral must call or email me to sign up for a Fundamentals class. 406-599-5358 or lisa@crossfitbozeman.com.
3. In order to receive your free month, your referral must pay in full for 3 months. Our 3 month membership is $415 ($330 student/military)
17
Apr
Welcome to CrossFit Bozeman!
We’re excited to launch our new site!
This blog category is where your WOD will be posted each day. You’ll also find news and announcements we want to pass along to you so check back often. Feel free to comment on or discuss the day’s WOD.
Unfamiliar with some of our lingo? Here’s a short list to get you started:
“WOD” - Workout of the Day
“AMRAP” - Athlete completes As Many Rounds As Possible within a set time
“Rx” - As Prescribed; the WOD movements, reps, weights as written, unscaled and unmodified
“#RM” - As in, 1RM, 3RM, 5RM, etc. 1 Rep Max, 3 Rep Max, and so on. You’ll typically try to go as heavy as you can in the movement specified when you see this notation.
“PR” - Personal Record
10
May
Please make note of the following dates
May:
Monday, May 27th the gym will be CLOSED for Memorial Day!
Friday, May 31st there will be NO Strength Classes
June:
Monday, June 3rd there will be NO 9am or 5pm CrossFit Class
Monday, June 3rd there will be NO Strength Classes
May:
Monday, May 27th the gym will be CLOSED for Memorial Day!
Friday, May 31st there will be NO Strength Classes
June:
Monday, June 3rd there will be NO 9am or 5pm CrossFit Class
Monday, June 3rd there will be NO Strength Classes
27
Dec
|
Best of the Mountain West Competition
January 26th 2013
Yellowstone CrossFit
902 Central Ave.
Billings, MT 59102
Competition Information
|
|
Date: Saturday, January 26th 2013
Location: Yellowstone CrossFit, 902 Central Ave., Billings, MT 59102
Time: Competitors should check in between 8:00am and 8:30am; the first WOD will begin at 9:00am
Cost: $40 if postmarked by January 11th; $55 if postmarked after January 11th
(no same day registration) Registration fee includes a competition a t-shirt
There will not be a formal lunch break, but competitors should be able to take a lunch break between events
A meal will not be provided during or following the event
Registration and waiver are available below
Workout 1:
15-12-9
Power Cleans
Push Jerks
Overhead Squats
Novice: #75/#45
Intermediate: #115/#75
RX: #155/#110
For registration forms click here: Yellowstone CrossFit |
22
Oct
The Double Under Challenge is well underway!
If you are in need of some extra help with your Double Unders please join us on
Thursday, October 8th from 6:30 - 7:30pm for our
DOUBLE UNDER CLINIC.
Note: You do not need to sign up for this clinic, just show up with your jump rope and wear long pants so you dont go home looking like you got attacked by a bobcat!
If you are in need of some extra help with your Double Unders please join us on
Thursday, October 8th from 6:30 - 7:30pm for our
DOUBLE UNDER CLINIC.
Note: You do not need to sign up for this clinic, just show up with your jump rope and wear long pants so you dont go home looking like you got attacked by a bobcat!
18
Apr
AMRAP in 22 min
5 T2B
5 Medball Squat Jump
5 Ring Row
5 KB Highpull
5 Plyo Pushups
5 OHWL (10 total)
5 Wall Ball
Challenge: 400m Row for time
5 T2B
5 Medball Squat Jump
5 Ring Row
5 KB Highpull
5 Plyo Pushups
5 OHWL (10 total)
5 Wall Ball
Challenge: 400m Row for time
19
Apr
Perform one of each of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat.
Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat.
Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.
20
Apr
“Boom III”
4 rounds
30 x Double Unders (Or 90 singles)
25 x DB Thrusters
20 x Medball Slams
200m Row
10 x Single Leg KB Deadlift (10 each leg)
Challenge: Max height box jump
4 rounds
30 x Double Unders (Or 90 singles)
25 x DB Thrusters
20 x Medball Slams
200m Row
10 x Single Leg KB Deadlift (10 each leg)
Challenge: Max height box jump
