Work Out

Monday - December 19, 2016

By Mack Unruh


Walk with the wise and become wise, for a companion of fools suffers harm. -Proverbs 13:20

Monday December 19th WOD
Every 5 Minutes for 3 Sets:

10 Hang Power Snatch (115/75)
25/20 Cal Row

at the 16 minute mark:

Every 5 minutes for 3 sets:

15 Push Jerks (115/75)
10 Shuttle sprints, 25ft

I worked mainly as a ranch hand throughout my 20s and early 30s, which was a 24/7 exercise program. Although I worked my body hard, I did not necessarily always use (or know) good body mechanics. I remember often being told I was going to regret the lifting and carrying I did, as I would have a “bad back” when I got older. Being the tough gal that I thought I was, I – of course – just went and lifted something heavier!

In my mid-30s, we moved to Billings, I got a desk job, and promptly started putting on weight. I joined several gyms and found that I loved working out, but it was difficult to stick with a program while raising active kids and working full time. I took up running in my late 30s, which I loved, but then I developed a Morton’s Neuroma and had foot surgery which resulted in scar tissue in the bottom of my foot and constant, low-grade pain.

By my early 40s my back hurt constantly and I walked up stairs sideways, one step at a time. My daughter told me I moved like an 80 year old. I loved being active, and being in constant pain was not how I wanted to live the rest of my life.

I joined Billings Crossfit in the fall of 2015 after “accidently” buying a one month membership at a silent auction. I didn’t really think I would continue on after the free trial – it seemed like a lot of money to pay to work out. But the mechanics of lifting that are constantly taught and the wide variety of strength and cardio training have really turned my life around. My knee and back pain has dramatically decreased as I have strengthened my core, hips, and legs. I am happy to say I am 48 years old, keeping up with three active grandchildren, training for a 50 mile bike ride in August, and just joined a roller derby team (without knowing how to skate), and hope to become a rostered member within the year. Crossfit has given me back my active lifestyle. That is priceless.


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM