The Cakewalk

Written by Natalie | posted in Workout of the Day | 1 Comment

Please join us for this special WOD with Kim before we say farewell to her in the next few weeks on her upcoming journey, she is participating in ” The Gobi March”. Come today and help support her and lets raise some money for Childrens Cancer Charities!

Todays “Cakewalk” Workout:

For Time:

50 Sit up to standing 25/15

200M walking lunges (no weight)

2.5K Run

Written by Natalie | posted in Workout of the Day | 1 Comment

Guest Days at BCF West & Nutrition Challenge Update

Written by Meriah | posted in Workout of the Day | 1 Comment

Guest Days continue!  Remember all Saturday classes are at BCF West!

Today’s Workout:

With a partner run 400m with medicine ball then complete
30 Wall Balls 20/14#
50 Pull-ups
30 Wall Balls 20/14#
50 Box Jumps 20″
30 Wall Balls 20/14#
50 Burpees
30 Wall Balls 20/14#
50 Calorie Row
30 Wall Balls 20/14#
400m Medball Run
Medicine ball NEVER touches the ground until entire workout is complete.  Count a penalty for every drop.
Only one person working at a time except the run you get to do that together!

---

Nutrition Challenge Update

What’s life with out a few bumps in the road, eh?  Due to the heater breakdown on tank used in the hydrostatic weighing we are delaying the start of the nutrition challenge.  We are still waiting to hear back from MSU on a fix, and hope to have it in soon.  By Wednesday, May 22nd I hope to either have hydrostatic date or we’ll go back to bod pod for this challenge.  Sorry for the inconvenience, HOWEVER, there is a bright side.  With the delay that means there is more time for you to get your friends and family members to sign up! The more that sign up the bigger the cash prize you get to rub in their face when you win!  Also the challenge will start after memorial weekend and will end before the 4th of July.  You’re welcome!

Here is the new time line:
Wednesday, May 22nd end of day – BF testing dates hopefully released
Thursday, May 23rd 6:30 am at WEST Nutrition Prelim make up
Friday May 24th – 6:30am WEST Nutrition Prelim makeup
Tuesday, May 28th – Nutrition Challenge begins!
Monday& Tuesday July 1st and 2nd workout re-tests.
Tuesday, July 2nd Challenge ends!

Written by Meriah | posted in Workout of the Day | 1 Comment

Guest Days today and tomorrow

Written by Meriah | posted in Events, Workout of the Day | 0 Comments

 

Welcome to Bridger CrossFit guest days!  Today and tomorrow all our workouts are designed to be done with a partner!  Come bring a friend or family member to share in the fun!  Remember all classes today will be at our Gold Ave location and tomorrow’s will be at BCF WEST.

Complete 2 rounds with a partner only one person working at a time
1 Min Max Rep at each station
Push press
Situps
Ring Rows
Russian Kettlebell Swings 24/16kg
Pushups
*Between each station you get 1 min of max rep ball slams too!
What to expect in class today:
Classes usually start with a recommended warm up.   The warm up should feel like a warm-up, not a workout, feel free to scale the numbers down.

Your friend is your “ambassador” – they are responsible for showing you the ropes!  They will help show you equipment and help you to scale the workout.   All our workouts are modifiable to beginner, intermediate or advanced levels.   All levels of athletes are welcome!

Welcome and good luck!

 

Written by Meriah | posted in Events, Workout of the Day | 0 Comments

YOU PICK!

Written by Natalie | posted in Workout of the Day | 0 Comments

 

Todays Workout:

Dynamic Effort Pullups 8×3

THEN:

YOU PICK!!!

1200 M Row

50 Overhead Squats 95/65

7 toes to bar

OR

1200 M Row

30 Overhead Squats (75% of Bodyweight)

7 toes to bar

** Every time you drop the bar you need to do 7 toes to bar

 

***ATTENTION PARENTS OF KIDS: WE WILL NO LONGER BE HAVING KIDS CLASSES FRIDAYS, WE WILL ONLY HAVE KIDS CLASSES SUNDAYS. IF ATTENDANCE PICKS UP ON FRIDAYS WE WILL BE HAPPY TO ADD THAT CLASS BACK IN. PLEASE EMAIL NATALIE WITH ANY QUESTIONS OR CONCERNS KIDS CLASSES ARE “RE-VAMPING” SOON! MORE DETAILS TO COME!

 

Written by Natalie | posted in Workout of the Day | 0 Comments

The Love Bros

Written by Natalie | posted in Workout of the Day | 1 Comment

BCF Welcomes Nick and James Love to the coaching staff!! We are so thankful for these 2 as they came in months back when we had guest days and since then have become a great part of the CrossFit Community!

            I was born and raised in Miles City, MT and spent the majority of my time either playing sports or in the weight room.  I competed in football, track & field, and basketball growing up, but football was my passion.  I am proud to say that in 2008, as a senior my football team brought home the State “A” Championship to Miles City. Once my football days were over, I found myself missing the competition aspect of sport.  Since I still loved to train, I turned my focus to the field of strength and conditioning.  While attending Montana State University in pursuit of my Bachelor’s Degree in Exercise Science, I began an internship with the strength and conditioning staff at the university until I graduated in May of 2013. Before discovering Crossfit, I mainly trained for strength, but felt unfulfilled with my training.  When I discovered Crossfit, I was hooked.  I joined Bridger Crossfit and earned my Level 1 Certification shortly after.  Now, I get to train like an athlete again and enjoy the competitive aspect of sport that I had missed so much.  I am so thankful to be a part of the BCF family and look forward to helping others reach their fitness goals.  ~ James

 

I am originally from Miles City, MT.  I was active in multiple sports throughout high school, but football was my passion.  I was part of Miles City’s 2008 Class A State Championship team and received all-state honors.  After high school, I stayed active by training in the Globo gym setting with body building workouts.  I have always been fascinated with strength and conditioning and have continued to learn as much as possible on the topic and eventually transitioned my training to powerlifting.  Still unsatisfied, I eventually found Crossfit.  I began trying Crossfit workouts on my own, but soon joined Bridger Crossfit and I am so glad that I did.  I feel like an athlete again and I am able to fill the need for competition that I was missing.  I immediately felt welcomed into the amazing community at BCF and I feel extremely blessed that I am now able to begin coaching.  I just graduated from Montana State University with a Bachelor Degree in Health and Human Performance – Exercise Science.  I hope to one day open a Crossfit Affiliate and become a high-level Crossfit competitor. ~ Nick

Todays Workout:

Dynamic Effort Good Morning

3×5 @ 50% of your 1 Rep Max Clean

THEN:

1 Min Max Rep Muscle Ups

(Rest 1 Minute)

3 Rounds for time:

5 Wall Climb

50 Double Unders

5 Push Jerks 155/105#

(Rest 1 Minute)

1 Min Max Rep Muscle Ups

***ATTENTION PARENTS OF KIDS: WE WILL NO LONGER BE HAVING KIDS CLASSES FRIDAYS, WE WILL ONLY HAVE KIDS CLASSES SUNDAYS. IF ATTENDANCE PICKS UP ON FRIDAYS WE WILL BE HAPPY TO ADD THAT CLASS BACK IN. PLEASE EMAIL NATALIE WITH ANY QUESTIONS OR CONCERNS KIDS CLASSES ARE “RE-VAMPING” SOON! MORE DETAILS TO COME!

Written by Natalie | posted in Workout of the Day | 1 Comment

Have you met Nick?

Written by Meriah | posted in Nutrition, Our Athletes, Workout of the Day | 5 Comments

Meet Nick Logan (aka Nick with the heart dotting his i).

Nick was born and raised in Missoula, MT and has been a competitive swimmer since the age of seven.  After high school he continued to swim in college for Wyoming.  After a few years decided he decided to leave Wyoming, and try out Bozeman.   He started CrossFit about a year and a half ago and fell in love, he eventually decided to get certified and start coaching at BCF.   Nick also has spent some time as a wild land fire fighter for two summers.  He enjoys drinking beer, cross country skiing, running, and mountain biking.

We are excited to have Nick on our coaching team, although he comes off as kinda quiet at first that doesn’t mean he’s a push over.  Just ask the swim kids he’s coached.

Welcome to Bobcat country, Nick! 

---

Today’s Workout DAY 2 of the nutrition challenge prelims:
Max Effort Sumo Deadlift

Then
12.1 AMrepP in 7min
Burpees (6” reach)
Rest 3 min
1 Mile run (for time!)

Written by Meriah | posted in Nutrition, Our Athletes, Workout of the Day | 5 Comments

First Nutrition Challenge Baseline WOD!

Written by Natalie | posted in Workout of the Day | 0 Comments

Todays Workout:

Max Effort Press

Max Effort Back Squat

THEN:

12.5 “Fran Ladder”

As Many REPS as possible in 6 minutes of:

3 Thrusters 100/65

3 Chest to Bar pullups

6 Thrusters

6 Chest to Bar

9 Thrusters

9 Chest to Bar

etc, etc, etc….

 

** Please remember if you plan on participating in the Nutrition Challenge that you make sure to attend todays workout. If you are unable to attend classes today please email Natalie or Meriah to schedule a make up time.

 

***ATTENTION PARENTS OF KIDS: WE WILL NO LONGER BE HAVING KIDS CLASSES FRIDAYS, WE WILL ONLY HAVE KIDS CLASSES SUNDAYS. IF ATTENDANCE PICKS UP ON FRIDAYS WE WILL BE HAPPY TO ADD THAT CLASS BACK IN. PLEASE EMAIL NATALIE WITH ANY QUESTIONS OR CONCERNS KIDS CLASSES ARE “RE-VAMPING” SOON! MORE DETAILS TO COME!

Written by Natalie | posted in Workout of the Day | 0 Comments

Happy Mothers Day!!

Written by Natalie | posted in Workout of the Day | 4 Comments

Todays Workout:

Deadlift 3-3-3 at heaviest weight with EXCEPTIONAL form

THEN:

1 Min Max Rep Double Unders

then:

AMRAP in 10 of:

15 Overhead Squats 75/55

15 Lateral Burpees

then:

1 Min Max Rep Double Unders

 

Written by Natalie | posted in Workout of the Day | 4 Comments

Nutrition Challenge Run Down

Written by Meriah | posted in Workout of the Day | 0 Comments

Team Isagenix has won the last two nutrition challenges, while Trevor on Whole 30 won the individual contest. Will the Isagenix team take if for a third time?

Back by popular demand! We are doing another nutrition challenge to gear us up for a healthier summer!

How the challenge works:

• Get registered,  attend a seminar (Wednesday, May 15th 7:30pm) choose a ‘diet’
• Get body fat tested (BF)
• Set your baselines on May 13^th AND May 14^th
• Eat, train and recover!
• Re-test body fat
• Re-test your workouts on June 20^th and 21^st
• Celebrate your summer with a healthier you!

Winners will be chosen by:

Best overall changes in Body composition (no weight loss) AND performance improvements Changes in body composition:  Rankings based on % improvement of muscle mass and fat loss.  This does not necessarily mean WEIGHT LOSS.  Rankings will be by placement in BF and improvements in strength and metcons.

Prizes:

• The team with the best overall numbers will win a free month at BCF.
• The individual with the best overall results will win a cash prize (=amount will vary on number of participants in the challenge).  The more participants the bigger the prize – get your friends to sign up!

How will this one differ from previous challenges?  In addition to the Whole 30 and Isagenix we’ll have a third team geared more around how much in addition to what to eat!  Also the WORKOUTS will be different, as always there will be a strength component and test your metabolic conditioning (aka cardio).  This time there will be 6 workouts instead of only 2!  Day 1 will be a max effort press, max effort back squat AND Reebok CrossFit open workout 11.5./12.5 (chest to bar ‘Fran’ ladder!). Day 2 will be a max effort Sumo Deadlift followed by Reebok CrossFit Open workout 12.1 as many burpees (w/ 6′ reach) in 7min. Followed by a 3 min rest and a 1 mile run!  Woot Woot!

The more support you have, the better the results! Get you and your friends/family signed up today!

---

Today’s Workout at BCF WEST:

Dynamic Effort Pushup 8×3

5 Rounds EACH for time
16 Weighted Lunges 95/65 #Front Rack)
200m Sprint
Rest 2 min between

Written by Meriah | posted in Workout of the Day | 0 Comments

Way to go KD

Written by Meriah | posted in Workout of the Day | 4 Comments

Congratulations to coach KD! She competed last weekend in her first international competition at the Junior World’s on team USA. Despite some battles that come with international travel (food, stress, sleep, illness, etc), KD went 4 for 6 in her lifts snatching 68kg and C&J 83kg for a total of 151kg. She finished 4th in the B group and 12th overall. Although KD has been CrossFiting for 4 years, she is still relatively new to the world of competitive weightlifting, particularly on an international level. Many of her her competitors have been hand selected into this sport. We are very proud of her and can’t wait to have her back to tell us all about it!

Today’s Workout:

5 Rep Max Effort Front Squat

As Many Rounds As Possible in 8 min
5 Push Jerk 155/105
10 Toes to Bar
20 Lateral Jumps Over Bar

Written by Meriah | posted in Workout of the Day | 4 Comments

HOPE

Written by Natalie | posted in Workout of the Day | 0 Comments

Reminiscing through old photos and came across this one! CrossFit Open WOD 12.2 was a “Snatch ladder” ! Who remembers this workout?!!  :)

 

Todays Workout:

“HOPE”

Three rounds of:
Burpees
Power snatch (75\55)
Box jump (24\20)
Thruster (75\55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Written by Natalie | posted in Workout of the Day | 0 Comments

DIANE!

Written by Natalie | posted in Workout of the Day | 3 Comments

Saul is a real inspiration to us all at BCF! Keep up the good work!

Todays Workout:

Dynamic Effort Floor Press 8×3

(50%)

THEN:
Diane!

21-15-9

Deadlift 225/155

HSPU

Written by Natalie | posted in Workout of the Day | 3 Comments

Glamour Shots

Written by Meriah | posted in Workout of the Day | 11 Comments

I love this photo for many reasons. The fact that I can share it and Zach will still be my friend, and the story behind it. This photo was taken May 2010 the first time and last time we did this workout. I created this workout thinking it would be awesome, combining some thing I loved (a heavy clean) with something I hated (running).  I asked Ben how it went that morning and he said, “Aw man, I thought Zach’s eyes where going to pop out of us head.” He then showed the series of photos with the progression of Zach, his clean, and oh the faces. When we arrowed through the progression of photos quickly, it was the best flip book I’d ever seen. The increase of the whites of Zach’s eyes along with the horror/terror on his face I knew my mission of a ‘fun’ workout had been accomplished. I doubt this face will turn up today for Zach as he is no longer the athlete in this photo.  His strength and technique have greatly improved.  Along with a decrease in body weight, body weight cleans are no longer this hard for him.  Amazing what hard work can change.

Over my 5 years of CrossFit it has been amazing to see what we once was hard has now become a baseline.  A sub 5 min Fran was beastly back in 2008, now there are hundreds if not thousands of people who have in under 4 min!   Whodda thunk it?

Do you have something that used to make you give face like this?  Does it still?  Share in the comments. 

Today’s Workout:
3 Rep Max Weighted Pullup

For time:
200m Run then
30 Body Weight Squat Cleans (ladies shoot for over 2/3)
Every 3rd min run 200m until all 30 cleans are completed

Written by Meriah | posted in Workout of the Day | 11 Comments

Dumbbells and DU’s

Written by Natalie | posted in Workout of the Day | 0 Comments

You see how Mike looks like he could be sitting on a box pressing these dumbbells over head? This is what we will do today! Either sitting on a box or the floor we will press the dumbbells overhead!

Todays Workout:

Dynamic Effort Deadlift 12×2

(40-60% 1 RM)

THEN:

4 Rounds for time of:

12 Seated Dumbbell Press 40/25

24 Weighted Step Ups (20″ or less, suitcase carry the dumbbells)

30 Double Unders

Written by Natalie | posted in Workout of the Day | 0 Comments