Essentials

by carney on April 16, 2015

Terra, Steph, and Kate in the mix during the 0530 WOD class.

Terra, Steph, and Kate in the mix during the 0530 WOD class.

Occasionally, we get asked “what equipment should I get for my home gym?” The minimum equipment every home should have on hand is a quality barbell set (bar, bumpers, change plates, collars, and stand), a pull-up bar, and rings. This entire set-up can be acquired for less than $1,000. And with this equipment alone, you can build an impressive amount of strength and a high level of conditioning.

Here is just a sampling of the exercises available to you with the equipment above:

  • pull-ups, toes-to-bar, and hanging L-sits
  • ring push-ups, dips, and muscle-ups
  • deadlifts, squats, and presses
  • snatches, clean & jerks, and Turkish get-ups

And of course:

  • running, jumping, and burpees
  • push-ups, handstands, and planks

With these exercises and their variations, you have infinite workout possibilities.

WOD 16 Apr 2015

For max load:
Turkish get-ups, 1-1-1 reps in both left and right hands

Then,
Complete as many rounds as possible in 20 minutes:
4 Turkish get-ups, 32 kg kettlebell
8 kettlebell swings, 32 kg
21 double-unders

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Mess you up

by carney on April 15, 2015

Sara box jumping during the 0630 WOD class.

Sara box jumping during the 0630 WOD class.

Becca Voigt, Emily Bridgers and Stacie Tovar Do Workout 150409

WOD 15 Apr 2015

Courtesy of CrossFit.com
For time:
20 burpees
20 hang snatches, 60 kg
20 bar muscle-ups
20 hang snatches, 60 kg
20 burpees

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What’s your why?

by carney on April 14, 2015

Sara pressing weight over head with a smile during the 0530 WOD class.

Sara pressing weight over head with a smile during the 0530 WOD class.

Why do you train hard four to six days a week? Why do you eat in a way that supports your health and performance? Why do you go to bed on time, and wake up when it is time to get up and get after it! Without your “why,” you are like a ship lost at sea.

Everyone wants to look their best, feel energized, and perform optimally, so why do so many fail to stick with their training and eating plan? Why do people eat those white flour and sugar muffins in the office break room, even though they know they are going to pull them away from their goals?

Why do people go home, instead of to the gym when they get off work, even though they know they will not only sleep better, but will feel better the next day. Why do people choose to sleep that extra hour, when they know that training will improve the productivity and quality of their day more than that extra hour of sleep?

Why do people attempt to convince themselves that planning meals, and weighing and measuring their food with scales and spoons is “too hard”? Really? How hard weighing and measuring food compared to applying for colleges and jobs, mortgaging homes, raising kids, and building your investment portfolio?

Why put forth the effort to schedule when and what you are going to eat? Why weigh and measure? Why wake up an hour early to hit the gym, even when the WOD calls for 150 burpees, and you have a long day ahead of you? Why pass up those sugary muffins, that free bread basket, that dessert tray, that second, third, fourth alcoholic drink?

What’s your “why”? Answer that and the only question left is “why didn’t I do that sooner?”

WOD 14 Apr 2015

Two rounds for time:
Run 400 m
10 wall climbs
20 push-ups
400 m weighted carry, 20 kg plate
30 pull-ups
40 squats

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Get up

by carney on April 13, 2015

Niels doing Turkish get-ups during the 0630 WOD class.

Niels doing Turkish get-ups during the 0630 WOD class.

Lie on the ground. Now stand up. Lie back down. Stand up. All the while holding a weight in your hand with your arm extended towards the ceiling. Whether for max load or reps, the Turkish get-up is physically and mentally challenging. It is a lot of work! Part of your lizard brain does not want to lie on the ground and then stand back up. “That’s too hard!” it will try to convince you. But not as hard as life would be if you lost the ability to do it. Just ask anyone who is unable to get up once grounded.

WOD 13 Apr 2015

For max load:
Push presses, 3-3-3-3-3-3 reps

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Functional bias

by carney on April 11, 2015

Andy squatting heavy during the Saturday 0900 WOD class.

Andy squatting heavy during the Saturday 0900 WOD class.

CrossFit Missoula’s programming is biased towards functional movements. Running, jumping, throwing, lifting, carrying, and climbing comprise the bulk of our training. It makes sense to us that if our objective is general physical preparedness for life, then we would want to develop an enormous work capacity in the movements found in our daily life.

The luxury of the gym setting is that we can pick movements, select equipment, determine loads, and control volume. We can stretch into our full range of motion, and we can vary the stimulus as we choose. We can work on our weaknesses and get better at the things we’re not good at as a matter of choice rather than happenstance, thus making us better prepared for the unknown and unknowable.

WOD 11 Apr 2015

“Crain”
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 60 kg
50-yard sprint
34 box jumps, 24 in
50-yard sprint
34 clean and jerks, 43 kg
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20 lb
50-yard sprint
34 pull-ups
50-yard sprint

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Task at hand

by carney on April 9, 2015

Kent pressing for a new personal record during the Saturday 0900 WOD class.

Kent pressing for a new personal record during the Saturday 0900 WOD class.

Every movement and exercise places unique and specific mechanical stress on your body. Your muscles, joints, and nervous system must work together in specific ways to complete the task at hand. Simply completing these various tasks, detailed in the WOD, exposes weaknesses, improves mobility, enhances stability, and builds your strength and conditioning.

WOD 10 Apr 2015

Find 1-rep max Jerk in 10 minutes.

Then,
Five rounds for time:
9 deadlifts, with 1 rep jerk weight
15 toes to bar
42 double-unders

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Success depending

by carney on April 7, 2015

Kate and Tim rep out muscle-ups during the 1700 WOD class.

Tim and Kate rep out muscle-ups during the 0530 WOD class.

Your chance of success depends on many things. Whether starting a business, going to war or lifting heavy weight overhead, preparation, mindset, commitment, and follow-through will help ensure successful outcomes.

WOD 8 Apr 2015

Five rounds for time:
Run 400 m
5 stone cleans, 142 lb
24 ft stone carry, 142 lb

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Student Spotlight – Tim Chamberlain

by carney on April 6, 2015

Tim barbell presses during the 0530 WOD class.

Tim barbell presses during the 0530 WOD class.

Tell us a little something about yourself: Where are you from? What do you do for work and fun? What is your sports & fitness background?
Originally from CA and have lived in MO, TX, LA.

I’m a Field Engineering Manager for a 911 Telecommunications Software company and a Part Time CrossFit Trainer!

I very much enjoy hunting and fishing but any activity that takes me outdoors with my family makes me very happy.

As a kid I loved wrestling (still do). I weighed 110 lbs my freshman year in High School so I gravitated to activities that played to my size: Wrestling, Tennis, Skiing. After High School I enlisted in the ARMY and began the standard PT regiment: Run, Pushups, Sit-ups – Repeat…

When did you first start training at CrossFit Missoula?
Lisa and I began in Feb. 2012

How did you first get exposed to CrossFit? Describe your experience.
Lisa swears I told her about CrossFit and I’m certain she told me but nonetheless she began corresponding with Daniel and set us up for an intro. We returned the following day for our first WOD – Fight Gone Bad! I remember feeling like I was going to die. I looked across the gym at Kelly Stensrud who was destroying the WOD like only Kelly can and thought “I need to do more of this, a lot more of this!”

What’s your CrossFit “super power”? What are you good at?
I am very comfortable being upside-down so HSPUs, Handstand walks, Wall Runs etc play to my strengths.

What’s your CrossFit “goat”? What skill or ability are you currently chasing?
I’m always working on my OLY technique and Coach Jacob has been a huge help but specifically I’m chasing a 300 Fight Gone Bad score and my 10th consecutive Muscle Up.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
I’m bigger, faster and stronger. I have more energy and I’m generally more capable.

Please share with us any favorite CrossFit Missoula moments:
There are many but some of my favorite moments include: L1 Training Sessions with Daniel & Tysen, Spartan Racing, Competing in the Downtown Throwdown and the 2014 Memorial Day Murph Challenge. Looking forward to creating many more!

What advice do you have for someone just getting started with CrossFit?
Get involved. Come to events, gym parties and activities outside of the WOD. You will get to know some really amazing people.

Vary your training time slot. If you are a “morning person” hit an evening class from time to time and vise versa; acknowledge how your body responds to different training times. Learn from other coaches and members.

Is there anything else you’d like to share?
One of the reasons I love CrossFit is that it makes no difference where you come from, old or young, rich or poor – If you are willing to come in and leave everything you have “on the mat” you get to be part of a pretty cool Tribe!

WOD 7 Apr 2015

For max load:
Back squat 1-1-1-1-1-1-1 reps

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The path is not straight

by carney on April 5, 2015

Jenny and Brett cleaning during the 0530 WOD class.

Jenny and Brett cleaning during the 0530 WOD class.

The most successful students keep a training journal. The path of fitness is not straight. Sure, there are good weeks, even good months, where personal records come in bunches like grapes. And then, there are the numerous obstacles, detours, and setbacks along the path. Your journal serves as your personal guide book. It records where you’ve been, and helps keep you focused on where you want to go. If it’s worth doing, it’s worth writing down.

WOD 6 Apr 2015

For time:
Run 800 m
100 pull-ups
100 push-ups
Row 1,000 m

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When heart is all you’ve got

by carney on April 4, 2015

Travis pulling a heavy clean during the 0530 WOD class.

Travis pulling a heavy clean during the 0530 WOD class.

Sometimes heart, your strength of will, is the only thing that keeps you moving forward in a workout, a mission, or a battle against cancer. Like anything else, your willpower needs to be cultivated, nurtured, and exercised. In your next WOD, practice not quitting. Push harder against the workload and recover less between sets. Explore your anxiety and fear around pain and failure. Day by day, strengthen your resolve never to quit because sometimes, heart is all you’ve got.

WOD 4 April 2015

“Gaza”
5 rounds for time of:
35 kettlebell swings, 24 kg
30 push-ups
25 pull-ups
20 box jumps, 30 in
Run 1 mile

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