News, Announcements, and Special Events:

• SPRING LEANING:  Reading and learning is a continual process in the quest for a lean, strong body, so keep studying Robb Wolf's book, and visit his website frequently.  If you haven't already done so...eliminating sugar from your life is the next step.  This is a HUGE step...it takes conscious effort to rid your body of processed sugars of all kinds!  Do your best and support one another...you can do this!  Tomorrow it begins...a sugar free life begins Saturday, April 16th.  Don't worry, you'll still be just as sweet as you always have been.  :o)
  
• Trainers' meeting:  Saturday at 7:30am.
• CrossFit HQ trainers Todd Widman and Jesse Ward are going to be in Missoula at CrossFit Montana on Sunday, May 1 from 9:00am to 1:00pm to talk about nutrition and eating for performance, mobility, Olympic lifting, powerlifting, and all things CrossFit related. Here's a chance to get some questions answered and maybe learn something new.   Cost is $35.  Contact CrossFit Montana if you are interested.
  

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Times:

• 6am
• 9am
• 6pm
• 7pm
  

Today's focus:

• Bodyweight
• Weightlifting
• Monostructural
  

Warm-up:

• DS/BM
• Wrists
• P/S/P
• Achilles
  
• Shoulders
• GM

• 2x10
• Body row
• Superman
• Push-up
• Sit-up
• Squat
  

Skills:

• Deadlift

Strength / Stamina:
Modified Deadlift-Burpee workout.  "2008 CrossFit Games Deadlift / Burpee WOD"
Compare to:  09 October 2009 / 08 January 2010 / 13 July 2010 / 03 August 2010 / 26 October 2010 / 21 December 2010 / 18 March 2011 (choice day)

For time:

Start with:

• Pull-ups max effort (any style)

Then five rounds:

• Bar-facing burpee x10
• Deadlift x5 (♂ 275# / ♀ 185#, scale as appropriate, for example:  65% of max or 75% of work set)
  

Finish with:

• Double-unders x200

(Record your time and your number of pull-ups)

Note:  Each burpee should be performed perpendicular to and facing the barbell.  Your head should not be over the barbell.  The chest and thighs touch the ground at the bottom.  You should jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is discouraged.  The next rep will then begin on the opposite side facing the barbell.

Mindset:

• "The iron ore thinks itself senselessly tortured in the blast furnace.  The tempered steel blade looks back and knows better."  (unknown)