Going over your head

by carney on April 1, 2015

Chad judging Travis during the 15.4 Open workout.

Chad judging Travis during the 15.4 Open workout.

Get in over your head. Use everything you can find: a barbell, dumbbell, kettlebell. Hell, even a big rock will do. Pick it up and lift it overhead. The more you do, the stronger your neck, shoulders, back, and abdominal muscles will become. Don’t worry about your bench press, it’ll be fine. Spend time putting weight overhead.

WOD 1 Apr 2015

For max load:
Thrusters, 3-3-3-3-3-3 reps

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The only easy day

by carney on March 31, 2015

Brett pulling a big clean during the 0530 WOD class.

Brett pulling a big clean during the 0530 WOD class.

Nothing in this life worth having is going to be easy. You’ve got to work for it. You’re going to have to sacrifice your easy, comfortable lifestyle to get what you want in the gym and life. You’re going to have to lift more weight, and move faster today than you did yesterday if you want to make progress. Anyone who is promising you “easy”, is trying to make an easy dollar off you. Don’t settle for easy. Demand results. CrossFit Missoula produces results though it’s never easy. The only easy day was yesterday.

WOD 31 Mar 2015

Five rounds for time:
Run 400 m
9 muscle-ups

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Eight missions

by carney on March 29, 2015

Laura deadlifting during the 0530 WOD class.

Laura deadlifting during the 0530 WOD class.

Eight missions to developing your self confidence (YouTube video), according to David Rutherford of Team Frog Logic.

Mission #1 – Positive attitude
Mission #2 – PT and be healthy
Mission #3 – Motivation
Mission #4 – Earn respect
Mission #5 – Set goals
Mission #6 – Integrity
Mission #7 – Mentoring
Mission #8 – Have fun!

WOD 30 Mar 2015

Complete as many rounds as possible in 15 minutes:
45 double unders
9 knees to elbows
5 deadlifts, 100 kg

Then,
Find your 1-rep max snatch in ten minutes.

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Finding purpose

by carney on March 28, 2015

Team 1700 in the mix.

Team 1700 in the mix.

Training does not have to be fancy, and you do not need a lot of equipment. What you do need is something heavier than the desire for comfort pulling on you. You need a purpose. You have to have a reason, other than for yourself, for being at the gym at 04:30 in the morning grinding away in the quiet dark alone. When missing a workout feels like breaking a promise or getting caught in a lie, you are training with a goal driven purpose, and you will never miss a workout again. What’s your purpose for training?

WOD 28 Mar 2015

“Foo”
13 bench presses, 77 kg lb
Then,
Complete as many rounds as possible in 20 minutes of:
7 pull-ups (chest to bar)
77 double unders
2 clean thrusters, 77 kg
28 sit-ups

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Constantly varied

by carney on March 26, 2015

Team 0530 taking on the Open 15.4.

Team 0530 taking on the Open 15.4.

One of the three prescriptions of CrossFit is variance. Can you name the other two? Along with the obvious variations in workout parameters (e.g. duration, volume, load), what about other not so obvious possibilities.

Have you ever trained in a fasted state? Do you always train indoors, or do you take your workouts outdoors? Have you ever trained in your street clothes? Have you ever gotten up in the middle of the night to hit a WOD?

Begin looking at your training with an objective eye. Identify your routines, and seek ways to break those habits with something new and different.

CrossFit – CrossFit Games History: 2007-2013

WOD 27 Mar 2015

CrossFit Games Open Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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Foundations of fitness

by carney on March 26, 2015

Dave judging Sara's 15.4 Open workout during the 1700 WOD class.

Dave judging Sara’s 15.4 Open workout during the 1700 WOD class.

Foundations of fitness:

WOD 26 Mar 2015

For max load:
Front squat 3-3-3-3-3-3 reps

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Good science

by carney on March 24, 2015

Jesse pulling hard for the clean during the 0530 WOD class.

Jesse pulling hard for the clean during the 0530 WOD class.

Why do reasonable people doubt science?

Because people like William Kraemer and organizations like the National Strength & Conditioning Association believe it is okay to publish papers based on fraudulent research for personal gains.

Research fraud and misconduct are as old as the scientific method itself. Most of the time, it is a simple matter of human error. However, when it’s not an accident. When it is the intention of the parties involved to use science as a tool for personal gain and profit, punishment should be severe.

In the case of the fitness industry and Americans’ health, we are facing a serious crisis. Obesity, diabetes, autism, and food allergies are all on the rise. What’s worse, is that we’re seeing these diseases showing up more frequently in kids.

As reasonable people, we need to have a zero tolerance policy for scientific misconduct. We need to fund and promote “good” science and bury the “bad”. Our health and quality of life is at stake.

WOD 25 Mar 2015

Four rounds for time:
400 meter farmer carry, holding two 35 lb dumbbells
3 legless rope ascents, 10 ft, start from the knees
20 gator crawls

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Student Spotlight – Curtis Thompson

by carney on March 23, 2015

Curtis hammering out double-unders during the CrossFit Games Open 15.3.

Curtis hammering out double-unders during the CrossFit Games Open 15.3.

 

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 grew up in Reno, NV and sports & fitness have always been an important part of my life. I played baseball through high school and have always been active hiking, mountain biking, skiing and all the other fun activities that come with living in the mountains. I’m a civil engineer working mainly on road and bridge projects and I like beer- really like beer.

When did you first start training at CrossFit Missoula?
I started in Nov. 2013 after getting punished on a guest day.

How did you first get exposed to CrossFit? Describe your experience.
Laura, my wife, convinced me to try a WOD with a ton of pullups on a guest day. I thought I was in decent shape, but my arms were so sore the next three days I could barely straighten them. That was a humbling wake-up call and I couldn’t waste all that soreness, so I signed up.

What’s your CrossFit “super power”? What are you good at?
Low weight, high volume workouts. That’s where the little guys like me can hang in there with the bigger athletes at the prescribed load.

What’s your CrossFit “goat”? What skill or ability are you currently chasing?
Definitely double unders- they kill me. I have improved since I could only do 1-2 in a row, but I still struggle.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
All good. I’m lighter, stronger, and healthier. The nutritional training and advice I’ve received, which I didn’t expect, has played a huge part in getting me to a level of fitness I’ve never reached before.

Please share with us any favorite CrossFit Missoula moments:
A year ago, doing a muscle up seemed far out of reach. Friday I did 10 and I’m working to increase that more. Pretty awesome.

What advice do you have for someone just getting started with CrossFit?
Somewhere around 5-6 months after I started, I hit a plateau and it was a little frustrating. I got more serious about eating right and starting eating in the “Zone.”  It made a huge difference in my performance.  I would say, don’t ignore or take the nutritional aspects of training too lightly, like I did.

Is there anything else you’d like to share?
I’ve enjoyed the challenge of learning the Olympic lifts, which were new to me. They are way more difficult and intricate than they look on TV.

WOD 24 Mar 2015

For max load:
Dip 5-5-5 reps

Then,
Three rounds for time:
Run 400 m
30 toes to bar
30 burpees

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The wolf you feed

by carney on March 22, 2015

Robby judging Tim during the CrossFit Games Open 15.4.

Robby judging Tim during the CrossFit Games Open 15.4.

Which wolf do you feed? An old Cherokee told his grandson, “My son, there’s a battle between two wolves inside us all. One is Evil. It is anger, jealousy, greed, resentment, inferiority, lies, and ego. The other is Good. It is joy, peace, love, hope, humility, kindness, and truth.” The boy thought about it, then asked, “Grandfather, which wolf will win?” The old man quietly replied, “The one you feed.”

The above parable is one of my favorites. Every day we are faced with choices. Each choice offers different paths. Sometimes these paths can lead in nearly opposite direction to one another. You can only choose one direction, and you are not allowed to go back, only forward. Feeling the emotions that stir within you can help to direct you along your path. Are the emotions of jealousy, resentment, greed, etc. dominating your days? Then perhaps it is time to choose another path.

WOD 23 Mar 2015

Courtesy of CrossFit.com

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Your score is the heaviest load for the snatch, clean and deadlift.

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The master plan

by carney on March 22, 2015

Sara and Joseph getting after the Saturday 1100 WOD class.

Sara and Joseph getting after the Saturday 1100 WOD class.

Our program integrates four or more training cycles into the master plan at any given time. Over time, each training cycle runs its course, and a new one take its place. Our longest training cycle began September 2013 with the introduction of “Hero” Saturdays. Every Saturday, we take on one of the “Hero” Benchmark WODs. Due to the longer duration of many of the Hero WODs, Saturday’s class was lengthened to 90-minutes.

WOD 21 Mar 2015

“Bowen”
Three rounds for time:
Run 800 m
7 deadlifts, 125 kg
10 burpee pull-ups
14 single arm thrusters, 24 kg kettlebell (7 ea)
20 box jumps, 24 in

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