Competition breeds excellence

by carney on May 20, 2015

“While superfluous licensing laws might bring the public a comfortable promise of quality, the illusion of guaranteed security comes at the cost of quality, entrepreneurship and a free, competitive market.”

License to Live – CrossFit Journal

Laura doing hang snatches during the 0530 WOD class.

Laura doing hang snatches during the 0530 WOD class.

WOD 20 May 2015

“Tabata This!”

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, repeated for 8 sets. Complete one Tabata interval for each exercise, with a one-minute recovery between exercises.

Row
Squat
Pull-up
Push-up
Sit-up

Your score is the sum total of the lowest scores in each interval. The order of the exercises can be changed.

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Intro to licensure, a call to action

by carney on May 19, 2015

“Only participants in the fitness industry have the technical knowledge to regulate the profession, yet all practitioners have private interests that directly conflict with the public interest. What’s to prevent a licensing board of fitness professionals from becoming a cartel that crushes competition and maximizes its own profits?”  Intro to Personal Training Licensure

Jenny looking strong in the bottom position of the overhead squat during the 0530 WOD class.

Jenny looking strong in the bottom position of the overhead squat during the 0530 WOD class.

WOD 19 May 2015

For time:
Run 800 m
Then,
21-15-9 reps of:
Cleans, 60 kg
Ring dips
Then,
Run 800 m

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Control yourself

by carney on May 18, 2015

Nyss working on kettlebell Turkish get-ups during the 1700 WOD class.

Nyss working on kettlebell Turkish get-ups during the 1700 WOD class.

Our max for the day has you starting relatively light (approximately 50% of your one rep max) and gradually increasing the load until you can go no heavier, or you run out of time. Every exercise, every movement, asks something very specific of you – range of motion, lines of action, optimal position – the mind controlling the body. Every exercise, every movement, has the capability of exposing weakness in your structure – pain. As you work up to your max for the day, listen to your body, respect your limitations, and control yourself.

WOD 18 May 2015

Max for the day:
Barbell Turkish get-ups, 1 rep (left and right hands)

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The “Murph” Challenge

by carney on May 16, 2015

Lisa working on kettlebell Turkish get-ups during the 1700 WOD class.

Lisa working on kettlebell Turkish get-ups during the 1700 WOD class.

CrossFit Missoula will be hosting The Murph Challenge on Monday, 25 May, from 0900-1500 hrs. Heats will start at 1000, 1030, and 1100 hrs with a potluck social to follow.

We will have Rx’d, No Vest, Half “Murph”, and Junior “Murph” options so that anyone who wants to will be able to participate regardless of age or ability.

Students of CrossFit Missoula be sure to get registered and put your name on the sign-up sheets in the gym so that we can get a headcount for the heats. If you’re bringing friends or family, be sure to let us know whether or not they will be participating in the “Murph” or just cheering you on and enjoying the Memorial Day with us.

WOD 16 May 2015

“Luke”
For time:
Run 400 meters
15 clean and jerks, 70 kg
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20 lb
Run 400 meters
45 kettlebell swings, 24 kg
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges, 70 kg
Run 400 meters

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Fighting to win

by carney on May 14, 2015

Jolena swings the kettlebell during the 1100 WOD class.

Jolena swings the kettlebell during the 1100 WOD class.

The Russells: Jail Time for Air Squats? USREPS’ Scheme to Stop CrossFit

WOD 14 May 2015

In as few sets as possible:
75 deadlifts, 80 kg

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Spartan race weekend

by carney on May 12, 2015

Spartan race kids team: Lincoln, Vivian, Taylor, and Kaelan.

Spartan race kids team: Lincoln, Vivian, Taylor, and Kaelan.

Spartan Sprint race team "Spider Monkey Mafia": Holly, Nyss, Kelly, and Madison.

Spartan Sprint race team: Holly, Nyss, Kelly, and Madison.

Spartan Beast race team "Spider Monkey Mafia": Anthony, Scott, Sara S, Brett, Jacob, Sara C, Daniel, and Tim.

Spartan Beast race team: Anthony, Scott, Sara S, Brett, Jacob, Sara C, Daniel, and Tim.

Three years ago, long time member Tim Chamberlain organized the first Montana Spartan Race team “Spider Monkey Mafia”. Every year since, as the Spartan Race has grown in volume, so too has our team’s participation.

The Spartan Race is a great physical and mental test. And that’s how we approach it, as a test of our CrossFit training. And, because it’s just a lot of fun!

Like a WOD, Spartan races are easily scalable, allowing almost anyone to take on a challenge that suitable to their current level of fitness and ability.

This year, team Spider Monkey Mafia rocked their races and had a lot of fun! This was the first Spartan race for eleven members of our team. They did great and are excited to do it again next year.

Special congratulations to Brett Weber for completing his Spartan Trifecta this weekend! Aroo!

WOD 12 May 2015

For max load:
Dips 3-3-3-3-3-3 reps

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ISYMFS

by carney on May 7, 2015

Terra snatches during the 0530 WOD.

Terra snatches during the 0530 WOD.

The Russells: Mooned by NSCA Sponsors, Part 2

WOD 7 May 2015

Three rounds for time:
Run 800 m
30 kettlebell swings, 24 kg
20 pull-ups

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Variance

by carney on May 6, 2015

Jesse snatching for reps during the 0530 WOD class.

Jesse snatching for reps during the 0530 WOD class.

Pause at the bottom. Ten second rep. Explode out of the bottom position. Widen your grip. Narrow your grip. Widen your stance. Narrow your stance. Start from the squat stand. Start from the floor. With lifting shoes. Running shoes. No shoes. Wearing wrist and knee wraps. No wraps. Holding your breath. Breathing with the rep. Fixed load every set. Increasing load every set. Offloaded bar.

How many ways can you find to vary your overhead squat? Or do you always do it the same way?

WOD 6 May 2015

For max load:
Overhead squat, 3-3-3-3-3-3 reps

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Student Spotlight – Steph Lambert

by carney on May 5, 2015

Steph deadlifting for reps during the 1100 WOD class.

Steph deadlifting for reps during the 1100 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?
I am originally from Western North Dakota and moved to Missoula almost 10 years ago.

I am the office manager at Lambert Family Chiropractic and I am also in the process starting a vintage rental business called Vintage 44.

I enjoy hiking and rafting with the family. I also enjoy traveling and the great outdoors.

I don’t have much of a sports/fitness background. I played basketball and softball in high school and have ran a handful of races.

When did you first start training at CrossFit Missoula?
I started at CrossFit Missoula about 3 years ago.

How did you first get exposed to CrossFit? Describe your experience.
My husband, Anthony, was working out at CrossFit Missoula and after much convincing I joined. Joining was intimidating since you are doing some movements you have never done before and then asked to be transparent and write you scores on the board.

What’s your CrossFit “super power”? What are you good at?
I recently found out I am good at the “farmer carry”. I really enjoy deadlifts and running.

What’s your CrossFit “goat”? What skill or ability are you currently chasing?
Any sort of squat movement is a challenge for me to keep good form.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
Since joining CrossFit Missoula my body has leaned up and I have a lot more energy. I saw the biggest change after making nutritional changes during the CrossFit Challenge. My BMI dropped and started lifting more weight than I ever had.

Please share with us any favorite CrossFit Missoula moments:
I loved the “Murph” challenge because all the CrossFit Missoula members were working out together at the event.  Another favorite is dynamic that makes up the 5:30 AM class, it a lot easier to get out of bed when you get to workout with great people.

What advice do you have for someone just getting started with CrossFit?
It is intimidating to walk through the doors of a CrossFit gym but so worth it. Celebrate small victories and make it a lifestyle change.

Is there anything else you’d like to share?
I can’t say enough good things about CrossFit Missoula, as well as, CrossFit Kids Missoula. They have brought and continue to bring positive change and good health to my family and our lives.

______________________________

WOD 5 May 2015

Five rounds for time:
Run 400 m
9 deadlifts, 100 kg
9 handstand push-ups (strict)

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Drink ad libitum

by carney on May 4, 2015

Robby repping muscle-ups during the 0530 WOD class.

Robby repping muscle-ups during the 0530 WOD class.

The Russells: Gatorade’s Hydration Confessions

WOD 4 May 2015

Find your 1 rep max clean & jerk in 10 minutes.

Then,
Wearing a 20 pound weight vest, complete as many rounds as possible in 15 minutes:
5 pull-ups
10 push-ups
15 squats

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