Showing up

by carney on March 3, 2015

Tysen getting up the rope while Kate sinks the muscle-up during a Saturday 0900 WOD.

Tysen getting up the rope while Kate sinks the muscle-up during a Saturday 0900 WOD.

If you want your life to change for the better, all you have to do is show up. Showing up is equal parts being present and doing the work. This approach applies to anything you want to improve in your life whether personal or professional. As an athlete, it is being in the gym ready to train. As a coach, it is having the doors open, lights on, and being ready to train your clients and athletes.

WOD 4 Mar 2015

Work up to a heavy one rep snatch.

Rest as needed, then

For time:
Run 400 m
21 power snatches, 45 kg
21 push-ups
Run 800 m
15 power snatches, 45 kg
15 push-ups
Run 400 m
9 power snatches, 45 kg
9 push-ups


Carry on ASAP

by carney on March 2, 2015

Nyss putting weight overhead during Saturday's 0900 WOD.

Nyss putting weight overhead during Saturday’s 0900 WOD.

Though we have the best intentions to stay on track with our training, our diet, or this blog, sometimes we don’t. Life has a funny way of redirecting our energy away from the things we want for ourselves. The trick is to get back to it ASAP. Don’t attempt to go back. We can never go back. We can only move forward. Pick it back up at the next meal, the next training session, the next blog post, and carry on as if nothing happened.

WOD 3 Feb 2015

Work up to a heavy one rep clean & jerk.

Rest as needed, then

Three rounds for time:
9 cleans, 65 kg
15 box jumps, 20 in
21 burpees


Max distinction

by carney on February 26, 2015

Team 0530 demonstrating the various ways to do a pull-up.

Team 0530 demonstrating the various ways to do a pull-up.

At CrossFit Missoula, we make a distinction between “Max for the day” and “For max load”. We reserve the max for the day for many of the more technical lifts (e.g. snatch, clean, two hands anyhow). The technical lifts require greater control over the position, coordination, and balance than their relatively less technical cousins (e.g. deadlift, squat, press).

With a less technical lift, like the deadlift, we can more accurately predict, based on previous performances, what our progression will be. We might start with 50% of our previous max, and steadily work through 60%, 70%, 80%, 85%, 90%, 95%, and if all is right in our training, recovery, and mindset, hit 105%.

With the more technical lifts, we like to “wave” the loading pattern, emphasizing position and technique over load. What we mean by “waving” is that at some point the weight will challenge your ability. You will start to struggle with the weight. Instead of muscling through it, chasing the weight on the bar, we will either reduce the load or do another rep(s) at the same load until we have mastered it. Once the movement feels crisp and smooth again, we will increase the weight in small (.5-5 kg) increments.

If we happen to miss a lift, we immediately reduce the weight by 5%-10%. If the lighter weight feels good and solid, we will continue our load progression. What our training journal shows, following this approach, is a pattern of increasing and decreasing loads. We typically will get two or three peak loads in an hour training session, including warm-up and cool-down. What often happens is that each peak is heavier in weight than the previous one. The max for the day is the heaviest weight accomplished today.

WOD 26 Feb 2015

Max for the day:
Snatch, 2 rep


Who is “Kelly”?

by carney on February 25, 2015

Abby gets set to deadlift during the 0530 class.

Abby gets set to deadlift during the 0530 WOD.

The benchmark workout “Kelly” was first posted 5 April 2005. It was created in response to a comment by Kelly Moore the day before.

“Dave K, Thanks for the kind words – Diane likes me only because she plays into two of my strongest lifts. Now have a WOD with running, wall ball and box jumps and see what happens…”

Who is Kelly Moore? I leave it to Darrell “Bingo” White to describe her.

“Kelly Moore is one of the original CrossFitters, but more than that she is the stuff of which legends are made. If you were a Main Page CrossFitter you would always look for Kelly’s results and compare yourself to her.”

You can read Bingo’s comment (#7) posted on 6 January 2012 in its entirety here.

Every named WOD has a story and a lesson to it. One primary teaching point of “Kelly” is to pursue your weaknesses. Do more of what you’re not good at.

A chain is only as strong as its weakest link. All training and every program will naturally leave gaps, weakness, in your overall fitness. There’s no secret method for identifying the areas of your work capacity and ability that are lacking. We all know what we’re not good at and will avoid doing. But those are exactly the areas we should focus our attention and efforts if we are in true pursuit of CrossFitness.

“There’s way more benefit there for your fitness . . . in pursuing that weakness than there is putting more attention into your strength.” – Glassman “The Hopper” lecture, 14 July 2007 (1:57)

WOD 25 Feb 2015

Five rounds for time:
Run 400 m
30 wall balls, 20 lb
30 box jumps, 20 in


Student Spotlight – Robby Farnes

by carney on February 23, 2015

Robby lifting 68 kg (150 lb) in the two hands anyhow.

Robby lifting 68 kg (150 lb) in the two hands anyhow.

Where are you from?

When did you first start training at CrossFit Missoula?
Kate and I decided to start up right after we got married. It was the July 2012.

Tell us about your sports & fitness background:

In high school I played football, basketball, threw javelin and ran relay in track.

How did you first get exposed to CrossFit?

Kate was doing Crossfit when we first started dating. She always talked very highly of it and wanted to start it back up. So we figured it would be a great thing for us to do together.

What was your first workout and how did it go? How did you feel after?
I don’t remember the exact work out. But I know it had 400m runs and overhead squats. I stunk it up.  Could hardly do one OHS. I remember getting lapped multiple times. Felt like crap afterword’s and my self a steam was also very low. But I think it was very good for me. I came in thinking I was in pretty decent shape. It showed my one of my biggest weakness right out of gate and showed me how much I had to improve on.

What’s your favorite workout?
I love workouts that have rope climbs and stone cleans.

Least favorite workout?

Anything with thrusters or wallballs.

What sort of changes have you seen in your body, health and fitness since starting CrossFit?
My body has leaned out a lot. More than anything, I have noticed that I have a lot more energy in every day things. I don’t get tired as often. I seem to sleep a lot better at night and wake up ready to go right away. I all around feel better. No more lower back pain or any shoulder pain.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?

I think the biggest unexpected change is how much I like Crossfit. It is truly addictive. We started out doing 2 days a week and have slowly progressed to doing 5 and sometimes 6 days a week. Any time we miss a workout or go a couple days without working out just feels wrong.

Please share with us any favorite CrossFit Missoula moments:
I loved the “Murph” group workout. Had a lot of fun and enjoyed the big group workout.

Any advice for people just getting started or new to CrossFit?
Just stick with it. The first couple weeks are tough. At first it almost doesn’t seem like it is worth the hard work. But if you hang it there and stick it out it really does pay off.

Anything else you’d like to share?
I would like to thank Daniel for all his hard work. It really does make a big difference. Knowing that your coach cares as much as you do about our physical fitness and reaching our goals really pushes and keeps me committed.

WOD 24 Feb 2015

Five rounds for max reps:
Deadlifts, 90% of one rep max

Rest as needed between rounds.


Three days

by carney on February 23, 2015

Tysen stopping in to throw down and lift some "heavy-ass shit!"

Tysen stopping in to throw down and lift some “heavy-ass weight!”

First event of the 2015 CrossFit Games Open will be announced 26 Feb. Only three Days!

About the Open

There have been some changes to the rules and structure of the Open from 2014. One of the biggest changes is the addition of a scaled event option. In scaled versions of Open events, the loads and movements will be reduced and simplified. If you were unable to compete in the Open in previous years due to limitations in your strength and abilities, this could be your year to get in on the fun!

Get registered!

As we have done in the past, CrossFit Missoula will incorporate the Open Events into our regular programming. Events will be released Thursday nights. CrossFit Missoula will do them for our Workout of the Day on Friday.

Those who are registered for the Open will have the option of doing the events outside of class.

CrossFit Games rulebook.

WOD 23 Feb 2015

“Hit the Deck”
Using a standard deck of cards, shuffle the deck, and deal the top nine cards face up. For time, complete all the work represented by the cards where:

Hearts = Pull-ups
Clubs = Push-presses, two 45 lb dumbbells
Diamonds = Toes to bar
Spades = Squats, 45 lb dumbbell
Jokers = 500 m row (Run 400 m)
Aces = 1 rep
Face cards (Jacks, Queens, Kings) = 10 reps

Once you’ve finished the hand (round), deal another nine cards face up. There are six hands in a deck.


Competition breeds excellence

by carney on February 20, 2015

Jarod catching air over the box.

Jarod soaring over a twenty inch box.

Cartels vs. Competition. Control vs. Freedom. Fear vs. Courage.

CrossFit Missoula affiliated in March 2006. Over the years, as more affiliates have joined the ranks, there have been requests, more like pleas from some affiliates for greater regulation from CrossFit, Inc. What they want are protective zones, blocking other affiliates from opening Boxes nearby. They argue that the CrossFit Level One Trainer course doesn’t provide enough education to allow just anyone to become an affiliate. Their stance is that it “protects” the unsuspecting person who may fall victim to reckless, incompetent trainers. Their suggested standards, however, conveniently higher than the ones that were required of them. Ultimately, they want control over the movement of CrossFit boxes into their area for fear of competition. For fear of losing clients to a better Box.

Thankfully, CrossFit HQ, declines to exert such control over where, when, or how we operate our Boxes. The understanding being that good trainers and good business owners will succeed.

You find this tug-of-war battle between those who want control over industry standards in order to secure greater profit, and those who want the freedom to let best practices based on data and empirical evidence prevalent in many industries.

The fitness industry isn’t any different. One of the challenges facing our profession is “The NSCA and ACSM pushing to allow only ‘licensed’ fitness practitioners in every state.

Whether you’re a fitness enthusiast or professional, these costly and unnecessary licensing requirements will affect you. Help us take a stand against mandated licensure for fitness professionals. Contact your state’s legislators and let them know that you believe competition breeds excellence, and prefer to let best practices prevail.

WOD 20 Feb 2015

Courtesy of
21-18-15-12-9-6-3 reps for time:
Deadlifts, 115 kg
Strict knees-to-elbows


WOD spontaneous

by carney on February 18, 2015

Kaelan and Vivian getting their "PT" done.

Kaelan and Vivian getting a quick WOD in.

Once kids learn the movements and language of CrossFit, they love it. Then watch out! When fitness is fun, spontaneous WOD’s tend to break out when you’re trying to get them loaded in the car.

CrossFit Missoula Kids (5-9 yrs old) upcoming  schedule:
Session Two:  5 Mar – 23 Apr
Session Three:  7 May – 19 Jun

Classes meet Thursdays, 4:15-5:00 PM. Sessions are $49 each ($42 per additional sibling). Each session has seven classes. Email coach Dave for more information and to register your child.

WOD 19 Feb 2015

Three rounds for time:
Run 800 m
5 legless rope ascents, 15 ft
15 dips


Our battles

by carney on February 17, 2015

Tim elbows out as he drops under.

Tim keeping his elbows out before he drops under the bar.

There’s a saying: “The more you sweat in training, the less you bleed in battle.” Our work here is to prepare ourselves for the world, outside of the box, within which we live, work, play, and fight. Competitions and events, though fun and entertaining, are just that . . . fun and entertaining. Our battles are waiting for us the moment the clock stops. For many of us, the demands of our work, the ache of old injuries, and the need to be strong for our families is what drives our training. We have a responsibility to be strong, “for the strength of the pack is the wolf . . .”

WOD 18 Feb 2015

Five rounds of the following.
Complete as many reps as possible in 3 minutes:
6 maddawgs, two 35 lb dumbbells
6 pull-ups

Rest 1 minute between rounds. The maddawg is a push-up to clean to thruster.


Every day

by carney on February 16, 2015

Rachel and Steph getting their work done.

Rachel and Steph getting their work done.

Warm-up. Incorporate some skill work on something you’re trying to get better at (i.e. handstands, muscle-ups, snatch, clean, etc.). Set-up your workout area. Choose your loads. Scale if you have to, want to or are told by your coach to. 3-2-1-Go! Hard and fast. Attack it like life and death hang in the balance. Someday it might. Once it’s over, congratulate yourself, you’ve accomplished what many are afraid to try. High-five your compatriots. They were there with you. They know what you did, and know how you felt. Put away your equipment and clean up the sweat, blood, and tears. Drink some water. Stretch and mobilize. Hit some static holds (i.e. hangs, planks, supports, L-sits, etc.). Debrief. Record your results and make some notes in your training journal. Go home, or to work, or to play. You’re done. See you tomorrow.

WOD 17 Feb 2015

Five rounds for time:
20 foot walking lunges, 35 kg barbell front racked
12 power snatches, 35 kg

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