Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
• Mode
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• 2x10:
  • Push / Hip open / close:   thruster
  • Pull:  pull-up
  • Midline flex:  KTE
  • Midline extend:   good morning

Skill review / enhancement / instruction:

• OHS
• Sotts press
• Rope climb

WOD #1:

• Box jump, max height
• Rope climb practice

WOD #2:
"2008 CrossFit Games Deadlift / Burpee WOD"
Compare to:   09 October 2009, 08 January 2010, 13 July 2010
Five rounds for time:

• Deadlift x5 (275# / 185#)
• Burpee x 10

Post-WOD skill / strengthening / conditioning:

• Rope climb, 3x

Stretch

Study as Much as You Sweat:

• Rope climbing with Mikko Salo at CrossFit Santa Cruz - video [wmv ] [mov ]

Nutrition Tip of the Day:

• Quinoa

Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Wrist stretch
• 2x10:
  • Push:  push-up
  • Pull:  pull-up or body row
  • Midline flex:  sit-up
  • Midline extend:  Superman
  • Hip open / close:  squat

WOD:
With your partner, choose an exercise from each mode.  Perform as many reps as possible in one minute.  Rotate between stations, and rest one minute after completing a round.  Three rounds.

• Monostructural
• Weightlifting / external loads
• Gymnastics / bodyweight
• Weightlifting

Stretch

"...yet all rivers must have a beginning.”   -Native American Proverb

We will never be able to return to the "old days".  To you, the "old days" might mean:

• trudging across the parking lot to the multi-purpose room at 6am
• WODs three days a week, boxing two days a week
• bodyweight circuits at the school athletic fields
• Boot Camp in the Mini Park
• frosty mornings in the garage
• steady influx of new people and equipment in the old furniture store

Whatever the "old days" mean to you, I hope that our new beginning will hold special memories for you as well.  There are many changes in the near future, most predominantly is the move to our new location.  If you haven't heard, we will now be located in the building formerly known as Howard's Plumbing.  East of Choteau, on the Dutton highway, across the road from John Deere.  This is a fantastic location with plenty more room inside, and some great open space outside.

I want to emphasize that this is YOUR gym.  The reason for our continual growth is because of YOU.  I am relying on you to inform me of what changes you like or dislike, what we should add or get rid of, what we can do to be more effective with our training, and what we can do to be a better community.  You know that I don't hold back with my cues and corrections during the WODs when you are working your guts out and trying to maintain proper technique amidst all that pain and suffering...so please don't hold back in your communication to me as we move on to new beginnings.

So, with that being said, let's have one last great WOD on Tuesday in the current location and then show up Wednesday at the new box.  Be ready to embrace the changes.  Continue learning your limitations  Keep striving to overcome the obstacles between you and your goals.  And stay close to the edge...because "out on the edge you see all kinds of things you can't see from the center."  (Kurt Vonnegut)

There are a few minor changes to the rates, effective 01 September 2010.

• If you pay quarterly, there will be a $10 discount per month…pay $270 instead of $300 for each quarter.
• Family discount:  first family member pays the regular monthly rate of $100 and each additional (immediate) family member receives a $10 discount.
• First responders (military, law enforcement, fire, EMS personnel) discount:  now $10 instead of $20.
• Discounts may not be combined…only one $10 discount per person.
• Refunds for unused months of pre-paid membership are subject to a non-refundable 20% processing fee.
• We are still providing free memberships to school-enrolled children 10-18 years of age.

Please accept my apologies for the last minute nature of this information...there's lots going on with the move to our new location and I got a little behind in the communication!

I want to thank all of you...the athletes of ONDEG Fitness.  Your consistency and hard work has produced results that others notice...and that is why we continue to grow.  Your results speak volumes as you go about your daily lives, and when you interact with others, it is very evident that you are doing something different...something extraordinary.  The changes that others see in you makes them want to do what you do so they too can achieve what you are achieving.  Your continued support of our facility and our program means a great deal to me.  The best parts of my day are when you get down to business after hearing "3-2-1-GO!"  It is so inspiring to see you pursue a stronger, better conditioned body by doing things that are neither simple nor easy.  There are myriad ways you could be spending your time and money...I truly thank you for giving me the opportunity to be part of your quest for a healthy lifestyle.

When I see all of you gathered for yet another hour-long episode of exertion, I see this:

Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Circuit, two minutes each station, two rounds, rest station between each station:
  • Row 
  • Run 
  • Ride 
  • Slider 

Skill review / enhancement / instruction:

• Get-up
• Windmill
• Skill

WOD #1:
"KB Windmill Cycle"
Compare to:   23 July 2010
Three rounds for time, left and right arm x5 in each round:

• Swing
• Clean
• Press / push press / push jerk
• Windmill
• TGU

Added bonus!  When you hear your name called the first time, stop where you are, androw 500m.  The second time you hear your name called, ride  one mile.  Don't forget where you are in the cycle or which round you are on!

Post-WOD skill /strengthening / conditioning:

• Box jump, work to max height

Stretch

Study as Much as You Sweat:

• How to Fix Your Kettlebell Clean
• Think of zipping your jacket...less arc than the swing.
• Use hips to generate power...no curls.
• Push hand under bell...no over the top and slamming on the forearm.
• Don't think of bringing the bell up with your arm, think of bringing your body up and the bell comes with it, then bringing your body under it!

Nutrition Tip of the Day:

• Foundations CrossFit's Paleo Challenge

Daily Pondering / Question of the Day:

• “The first step towards getting somewhere is to decide that you are not going to stay where you are.”  -J. Pierpont Morgan
  
• Post your replies to the comments below.

Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Oxidative
• Mode
  
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• 3x10:
  • Push:  dip
  • Pull:  pull-up
  • Midline flex:  sit-up
  • Midline extend:  Superman
  • Hip open / close:  squat

Skill review / enhancement / instruction:

• None

WOD #1:

• Deadlift 5x3

WOD #2:
Compare to: 
Pick one, do specified number of reps for time:

• JPU x100
• Burpee x100
• Metronome x50
• Tucker shoot-thru x50

or combine two, three or all four of the exercises and cut each by half, third or quarter, depending on number of exercises chosen.

Post-WOD skill / strengthening / conditioning:

• GHD back extension, 3 x 10

Stretch

Study as Much as You Sweat:

• I don't wish for much, but I wish I could do this.

Nutrition Tip of the Day:

• Food Renegade

Daily Pondering / Question of the Day:

• New box is coming...do you know where it is?
• Post your replies to the comments below.

Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• 2 x 15:
  • Push: DB press
  • Pull:  pull-up
  • Midline flex:  sit-up
  • Midline extend:  good morning
  • Hip open / close:  lunge (15 steps each side)

Skill review / enhancement / instruction:

• L-hang
• Deadlift
  • hands wide enough to accommodate the body
  • shoulders back
  • chest up
  • head neutral
  • spine welded to hip
  • midline stability
  • tension on hamstrings
  • full lung expansion and tighten abs
  • feet hip width apart
  • weight rooted in heels
  • hips and shoulders rise at same rate until bar goes above knee
  • shoulder finishes behind the bar
  • initiate return to floor by pushing hips back
  • delay bend in knee until bar goes below knee
  • keep chest up and shoulders back with head neutral
  • keep hands on bar and body tensed during transition to subsequent reps

WOD #1:

• Deadlift 5x3

WOD #2:
Compare to 25 May 2010 / 06 July 2010
15 minutes, max reps each exercise (partition as you desire):

• JPU
• DU
• Burpee

Post WOD skill / strengthening / conditioning:

• L-hang, 3x max effort

Stretch

Study as Much as You Sweat:

• Mobility WOD - this (or some variation) will be part of our WODs in the near future!

Nutrition Tip of the Day:

• Johnnie's review of The River Cottage Meat Book

Daily Pondering / Question of the Day:

• Are you flexible?
• Wanna be more flexible?
• How important is flexibility?
• What's the difference between flexibility and mobility?
• Post your replies to the comments below.

Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• 2 x 10:
  • Push:  push-up
  • Pull:  pull-up
  • Midline flex:  KTE
  • Midline extend:  Superman
  • Hip open / close:  OHS

Skill review / enhancement / instruction:

• Wheel of Woe
• Suspended plank

WOD #1:
"Bridger's Nightmare" (inspired by the 2nd WOD at the Bridger CrossFit Showdown 2010)
Three rounds for time:

• Run 400m
• DB thruster x10 (80# / 50#)
• KB swing x10 (53# / 35#)
• Box jump x10 (24" / 20")

Post-WOD skill / strengthening / conditioning:

• Wheel of Woe, 3x5

Stretch

Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
• Mode
  
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• 2 x 10:
  • Push:  dip
  • Pull:  body row
  • Midline flex:  KTE
  • Midline extend:  Superman
  • Hip open / close:  KB thruster

Skill review / enhancement / instruction:

• Thruster
• Kipping pull-up

WOD #1:
"Fran"
Compare to:  Tuesday 16 March 2010, Friday 02 July 2010
This is the beginning of a Fran series that I have in mind for the rest of the year.  We will do variations of Fran and see if we can make a significant improvement in our times.

21-15-9:

• Thruster (♂ 95# / ♀ 65#)
  
• Pull-up

Post-WOD skill / strengthening / conditioning:

• Waiter's walk, 3x3 (laps)

Stretch

Study as Much as You Sweat:

• "Better Bracing for Midline Stability" -Kelly Starrett, from the CrossFit Journal

Nutrition Tip of the Day:

• Fit Female Forty

Daily Pondering / Question of the Day:

• How about them ONDEGrs at the Bridger CrossFit Showdown?
• Post your replies to the comments below.

The weekend competition in Bozeman wrapped up Saturday afternoon with ONDEG competitors bringing home a first and and a second place!

The final standings have not been published, so other than the place finishers, we won't know how every one stacked up.  We'll have more details of the event in a day or two, along with photos, but here's the synopsis:

Christina did very well for her first competition!  It was so inspiring to see her work so hard even though she's only been CrossFitting for a couple months, and due to her busy schedule, she has a hard time getting to the gym consistently.  She keeps us up to date with the workouts that she completes at home...she's dedicated and enthusiastic about continuing on her fitness journey.  Christina has such a great attitude!  And it was so nice for her family to be there to support her.  Keep up the good work!

Bruce powered through both events and provided the spectators with much to talk about...everyone that I spoke with was asking about him.  They were all amazed that this quiet, older gentleman has excellent range of motion and such phenomenal strength and endurance.  He too, had a full cheering section with two of his daughters and his wife Sally giving him the "ooh-rah's" and "cut it loose Bruce" cheers!  We hope to see Bruce maintain his desire to compete...not only for himself, but to provide future inspiration to those who hope to do what he does when they reach his age.

Jessica put forth an amazing display of work capacity in both events and finished in second place.  Not a fan of running, she wasted no time completing the one mile run and then grabbed the barbell and put on a clinic in high repetition Olympic lifting.  The crowd was going berzerk as she snatched the bar over and over and over.  Her unbroken sets in the second event were equally amazing.  Only a few short rests between her sets in the ten minute AMRAP left spectators wondering what she does to keep going and what is going through her mind as she powers through amidst the pain and suffering.  Well done Jessica!  Exactly what is to be expected of the "Mexican Tornado"!

Much to my chagrin, I was put into the 40-and-over "senior" division...ya know...the "old guys".  I would have much preferred to be matched up against all the "young" fellers, but I guess there's no disputing my advancing age.  Regardless, I gave it all I had and walked away with the top spot...amongst the seniors.  Hopefully, I'll get a detailed results tabulation and will see how I did overall.

It was a great opportunity to meet new friends and catch up with old ones.  Much thanks to Perry, Norma, Shawn, Arnie, Christina's family, Bruce's family, and all of the other ONDEG supporters....it's the community that makes CrossFit more than just "working out".

Stay tuned for more details and commentary when the final results are posted.