Work Out

Monday March 20, 2017

By Mack Unruh


Sacrifice thank offerings to God, fulfill your vows to the Most High. -Psalm 50:14

March 20th WOD
Sumo Deadlift

Part 2
Toes to Bar Drills
1) 3x3 Partner assist TTB with slow descent
2) 2x10 Kipping Toes to Bar to a target with a partner
3) 2x10 Partner Leg Raise Feet Toss​

Dennis's CrossFit Story

As a martial arts instructor and practitioner for over 30 years people often just assume that I am flexible and in good shape. But when you are a teacher more than you are a student, those things can get lost pretty quickly. I had been a collegiate football player and so I was no stranger to the weight room. I enjoyed lifting weights and working out since high school, but growing up, having a family and starting a business can also help to get one’s fitness lost in the “busyness” of life. I could probably count on two hands how many times I had gone to a gym to workout since we moved to Montana in 2000. Don’t get me wrong, doing martial arts helped me to maintain some semblance of fitness, and I had done some home video workout programs for a short time, but always had mixed results with those. Working out alone was not my thing and so I never stuck with it.

I had first heard about CrossFit some time back around 2008 because I had some guys at my karate school who were doing some of the workouts that included flipping tires, swinging kettlebells and such. It looked interesting and pretty hardcore, but I don’t think I was ready for hardcore yet. A few more years of trying this and that and I was pretty fed up with the whole thing. I needed a change.


I knew of Yurii and CrossFit Billings from people who went to my school (Drew Abrams and Steve Nugent, among others) – they always had great things to say about him and CF in general. So I brought my wife to CrossFit Billings for our anniversary in 2014. I thought it would be fun to do a workout together as we had both been collegiate athletes (her in volleyball and me in football) and we usually enjoyed working out – but it had been a while. I was immediately hooked. The workout kicked my butt. It was just what I needed. Over the first few weeks, I really enjoyed seeing how I could scale a workout and still get a workout. That had been my initial hesitation back in 2008 as I like to do things well and there were moves I knew I couldn’t do (at the time). Anyway, the support and encouragement of the trainers (thanks for the note cards – they really mean a lot) and the camaraderie of the others in class is really what make it fun for me.

I have enjoyed working out here so much I brought both my son, Kaeden, and my friend and co-worker, Mike (MJ) with me. MJ and I have a great time working out together and then talking about the workouts afterwards at the studio. We now have a tradition of checking the website just after 8pm before we go home for the night to discuss the next day’s workout. My son has been in and out as he plays sports, but my hope for him is that he understands that nothing is gained without hard work, and that this kind of effort is worthwhile as it will prepare his mind and body for any number of endeavors, athletic or otherwise.

It has been great to look back and see where I was when I started and where I am now. I have done a Challenge, I am doing the Open and have hit many PRs over the time I have spent here. A year ago, I couldn’t do more than one double under to save my life. Now I can (most of the time). My next goal is to be able to do a Muscle up. I am also finding that as I get older the heavy weight lifting is taking a back seat to the cardio based workouts. But it’s the variety that I love so much. You never really know what you are in for each day, whether you looked at the website or not.



Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
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