WOD: Pukapalooza Barbell Complex

Round 1: 195/3--- Round 2: 205/3---Round 3: 215/3

Power Clean & Press
Thruster (Front Sqt to Press)
Back Squat to Press
Deadlift
RDL
Bent Row

All reps on a given exercise are completed before moving onto the next exercise, the barbell is not put down until all exercises and reps are completed in each round. Take enough rest to move onto the next round...Who needs to split up Shoulders/Arms/Legs AND Cardio if you do this??? No one!!! It's a VERY efficient way to train for Speed Strength Endurance, Cardiovascular/Respiratory Endurance, Work Capacity, as well as burn fat and build muscle.

It is best to use some of the exercises in the complex and perform several low rep warm up sets progressively adding weight and work up to at least your work set weight, and sometimes heavier so that the work set weight feels lighter.

Use a weight that enables you to perform the prescribed reps without putting the bar down. It may be best to start with roughly 50% of your max weight that you can perform a Thruster with. Throw in some Dips and Pull ups, and you have yourself an Kick Ass Full Body Workout in minimal time.

Please make sure you know how to perform ALL of the Exercises in the Complex before you throw them all together in a complex.

Appreciation Day

Today is ONE day before we officially open for Business and We would like to thank some people who have helped get us started as well as helped me to grow my personal training business at Golds Gym, despite some inhibition and resistance of a few "incumbents"....

We would like to thank Ron Layman for his ABSOLUTE Selflessness in helping us (MORE LIKE DOING IT WITH MY INEXPERIENCED HELP) put up our bathroom partitions so that we didn't have to have it "prison style" in our locker room.....We are exceptionally grateful and very much owe you a HUGE amount of thanks for your time, hard work and effort to be away from your family while you helped us, as well as work your full time job. He helped us on Sat, Sun, whatever day was needed to get the job done, and we don't know what we would have done without him. Thanks Ron!!!

Second, we want to thank Paul Silvestri for building our 2 Fort Knox Olympic Lifting Platforms which have proven to be HIGHLY FUNCTIONAL, VERSATILE, AND INDESTRUCTIBLE for our uses, REGARDLESS OF SOME "HAS BEENS" ARROGANT DEROGATORY CRITIQUE......

Pauly also built our 7 Plyo Boxes for us as well. (2) 12", (2) 18", (2) 24" AND (1) 30" Box. We thank you immensely Pauly as we know you get up before the crack of dawn everyday to open Golds Gym Bozeman.

I also want to thank Toby Beck, my BIG BRO from anotha motha, for helping me get my training business off the ground at Golds Gym as I could not have done it without your support and referrals.

We want to thank our Brother-in-law Mike for putting our speakers up, hooking up our sound system, fixing Lisa's computer, putting our sign up on a 45 degree pitched metal roof in 90 degree weather (I would have fallen off and left a crater).....Mike is the best Fly fishing guide, cook, hunter, and pretty much "jack of all trades" we have encountered out here in Bozeman.

We want to thank Lisa's sister, Karen for all her help and advice she has given us and continues to give. Also, for referring us to the best creative design and marketing team known to man... Kietra Nelson and the Classic Ink team, Yarrow Kraner and Chisel Industries team as well as Ole Nelson with Media Station. We thank all of you immensely for your hard work and awesome vision.

I want to thank Keith Hamburg, the owner of Golds Gym as well ,as he also very much contributed to helping me grow my business at Golds. I look forward to continuing to train you and Kristin at PowerUp & CrossFit Bozeman.

Lisa and I Thank all of you who have helped us move heavy equipment, put things together, paint, build, as well as give us marketing ideas, etc. Additionally, Bret and Lauren have been supportive, good friends and have also helped with some of our IT issues.

Most importantly we would like to thank our Parents and Grandparents for giving us the "blue prints" and intangibles such as patience, desire, enthusiasm, determination, perseverance, passion, toughness, discipline, and love in order to be successful and overcome the adversity we encountered from the first day we moved to Bozeman in August 07. Thanks JP at "Globo Gym", things happen for a reason buddy.....

THANK YOU!! WE LOVE YOU ALL!! ONWARD & UPWARD WE GO!!!!!!

Leg and Booty Circuit

Lisa's leg/booty circuit - 3 rounds

Single leg Squats to stepper (3 risers+top) x 10

Alternating lunges in place w/ 10lb DB's x 20

Split Squat Jumps x20

GHR (glute/ham raise) x 10

Single Leg Romanian Deadlift w/ 10lb DB's x 10L/10R

32" Box Jumps x 10

Rower sprint 1 min

Developing overhead strength and stability 10 wk progression:

Handstand holds: max time x 10 reps

Military Press:

wk 1: 3x5 @ 45lb bar

wk 2: 5x5 @ 45lb bar

wk 3: 6x4 @ 50lbs

wk 4: 7x3 @ 55lbs

wk 5: 3x3 @ 60lbs

wk 6: 3x5 @ 50lbs

wk 7: 5x5 @ 50lbs

wk 8: 6x4 @ 55lbs

wk 9: 7x3 @ 60lbs

wk 10: 3x3 @ 65lbs

Goal: increase shoulder strength and stability and ultimately increase military press, push press and push jerk weight.

"Enduro"

W.O.D. "Enduro" 3 rounds for time

Power Clean & Press 95/65 x 10

Tire Flips x 10

Rower Sprint 250m/125m

Pushup Burpies x 10

Goblet Speed Squat 44/26 x 10

Myopic Methodologies

Just wanted to send a message regarding what our philosophy and/or methodology is here at PowerUp CrossFit Bozeman. There are many ways to increase performance measures such as, Strength and Power. That being said, there are many "Boxes" that people sit in, declare what they believe in and criticize methods outside of their box. For example, we have the Powerlifting box, and the Olympic Lifting box, both of which can help to increase Strength and Power.

Unfortunately, there are many Powerlifters who shun Olympic Lifting.... and there are many Olympic Lifters who shun Powerlifting, etc. However, if one critically analyzes the end result (increased strength and/or power) it can be proven that both training techniques and the principles used in each sport can help to achieve increased strength, power and explosiveness, especially when plyometrics are incorporated into ones training, in an appropriate manner and at an appropriate time in ones training cycle.

When a person "specializes" in one methodology of training for strength and power he or she is not utilizing all of the tools that are at their disposal to enhance performance, and as a result people hit plateaus, make no progress, and get hurt. Keep an open mind and think outside your box, as both Sports Principles can be used to enhance Strength, Power and Explosiveness when systematically plugged into ones training.

We use some Westside Barbell Training Techniques/Principles, as well as some Olympic Lifting Techniques and Plyometrics. Personally, I would rather be good at many things than great at just one thing.

WARNING!!!!! Our Olympic bars have abrasive knurling and callouses do sometimes rip off when doing cleans and other lifts. We do have band aids for those concerned.

Posted by: Chris

Got Strength?

Chris Lupo - Deadlift PR: 535 lbs!!

-A month shy of 40 years old

-left knee ACL & meniscus tear AND arthritis.

Posted by: Lisa Lupo

"Power Up"

W.O.D. "Power Up" 5 rounds for time

photo by: Yarrow Kraner

Deadlifts @ BW x 10

Military Press @ 50% BW x 10

Box Jumps x 10

Time:

Lisa 13:31

"The Porcelain Goddess"

W.O.D. "The Porcelain Goddess" 3 rounds for time

round 1 - 21 reps

round 2 -15 reps

round 3 - 9 reps

Pullups

Thrusters

Dips

Kettlebell Swings

Pushups

Rower Sprint (calories)

Time:

Paul 22:39

Lisa 22:37

Hayley 21:02

"Pauly Got Sick"

W.O.D. "Pauly got sick" 3 rounds for time

Pullups x 20

Dips x 20

500lb tire flip x 10

Pushups x 20

75lb Thruster x 20

Rower sprint x 1 min (25 calories)

16lb Sledgehammer chops x 10 rt/10 lft/10 OH

44lb Kettlebell Swing x 20 reps

24' Box Jumps x 20

Football Conditioning

Today our Banner went up and stereo system was installed, thanks to our brother-in-law Mike. Chris had a couple of his high school football players, brothers Wyatt and Cody, for football conditioning today. Its awesome to watch him coach and witness the passion he has for working with kids.

Posted by: Lisa Lupo

First Blog!

Gym is almost ready! We hope to have the remainder of our equipment in over the next week or so. In the meantime, anyone interested in more information is invited to stop by the gym, call or email with any questions.

ph. 406.586.5438 or email: info@powerupbozeman.com

Here is some information about what we will be offering as soon as we are up and running...

CrossFit Classes:

M/W/F 5:30am, 9am, 5pm, 6pm

T/Th 5:30am, 12:15pm, 5pm, 6pm

Sat 9am

CrossFit Fundamentals (required technique class)

W 8:30pm

Sat 10:30am

Personal Training with Chris or Lisa:

By appointment, gym hours are M-F 5:30am - 9pm, Sat 8am-3pm

Gym Memberships - available for those who want free use of the gym at their leisure. (Limited members)

Barbell Club membership- Olympic and Power lifters will have use of our Olympic platforms, bumper plates, power rack, competition bench as well as chains, bands and tractor tires. (Limited members)

Nutritional counseling and Gourmet meal service. (call or email for more info)