Cultivating grit

by carney on January 24, 2015

Mike rowing strong

Mike rowing strong

Grit can be cultivated and developed at any age. Like the 10 General Physical Skills, grit too is a skill. We believe movement, training, and life provide rich opportunities, everything we need to build an indomitable spirit that will not crumble beneath any hardship. But you have to choose to do the work. You have to pick yourself back up when you fall. You have to have the grit to come at it again, and again, and again, until you’ve mastered whatever “it” is that you’re trying to gain control over or change. We have found CrossFit to be a powerful tool for building our indomitable spirit. Through the body, we strengthen the mind.

Mens sana in corpore sano

WOD 24 Jan 2015

30-20-10 reps for time:
Back squats, body weight
Bench press, body weight
Strict pull-ups


What’s you “why”?

by carney on January 23, 2015

Kent climbing the rope legless

Kent climbing the rope legless

“Why” your goals matter to you, is as important as what your goals are. If our goals give us direction, our why’s give us the drive and motivation to work towards them, especially when we’re having doubts and feeling weak. You’re going to have failures and setbacks along the way. And when you do, if your “why” is not strong, you’re going to quit before you’ve reached your goal. Every goal needs a why. What’s your “why”?

WOD 24 Jan 2015

For max load:
Dip, 1-1-1-1-1-1-1 reps


CrossFit Missoula Kids – Session Two

by carney on January 22, 2015

Coach Dave leading CrossFit Missoula Kids through a game

Coach Dave leading CrossFit Missoula Kids through a game

CrossFit Missoula Kids
Winter Session Two
Thursdays, 4:15-5:00 PM
March 5 – April 23

For more information, and to register your child, contact Coach Dave.

WOD 22 Jan 2015

For time:
30 snatches, 60 kg


Two solid reasons

by carney on January 21, 2015

Terra doing weighted push-ups

Terra doing weighted push-ups

Here are two solid reasons why you should stay away from the gym when you are feeling sick:

  1. Your energy is being used to fight an infection. Doing an intense WOD is going to stress your body’s ability to recover from the workout, possibly lengthening the duration of your illness. Get some rest.
  2. Many contagions, like influenza, are spread through the air and direct contact. Having you and your illness in the small space of the gym, gasping, spitting, and coughing all over yourself, and everything and everyone are only going to help facilitate its spread. And that’s not very polite.

If you need to take some time off, we are happy to put your membership on hold until you are well enough to rejoin the teams.

WOD 21 Jan 2015

Five rounds for time:
75 double unders
7 muscle-ups


Don’t drop the soap

by carney on January 20, 2015

Team 0530 in the mix

Team 0530 in the mix

Handwashing with soap is a “do-it-yourself vaccine” that prevents infections and saves lives.

WOD 20 Jan 2015

Three rounds for time:
1 min Thrusters, two 35 lb dumbbells
1 min Sumo-deadlift high pulls, 32 kg kettlebell
1 min Box jumps, 20 in
1 min Burpees with 2 push-ups (score push-ups)
1 min Toes to bar
1 min Recovery


Rewarding success

by carney on January 19, 2015

Mike deadlifting for reps

Mike deadlifting for reps

“If I reach my goal of _____________ , I will reward myself with _____________ .”

Do not leave this part out.

Very few people write their long term goals down, break them down into simple, progressive steps, and then reward themselves when they achieve success.

Is it a surprise that only 8% of New Year’s resolution are successful?

Big, long-term goals, should have big rewards, and the short term, mini-goals smaller rewards. Use the things you want to buy and the activities you already want to do to help stoke the motivation to finish what you started.

Want to buy a new pair of weightlifting shoes? Better nail that front squat goal! Want that “cheat day”? Better hold yourself to your meal plan!

What rewards will you give yourself for the goals you have set for this week? This month? This year?

WOD 19 Jan 2015

In teams of two, row 5,000 m for time.

Using a single rower, each person will row 500 m at a time, until 5,000 m is reached.


The test of fitness

by carney on January 16, 2015

Team 0530 putting weight over head

Team 0530 putting weight over head

Registration for the 2015 CrossFit Games Open is live!

There have been some changes to the rules and structure of the Open from 2014. One of the biggest changes that will affect CrossFit Missoula 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.

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 it at another time and will have to meet all the requirements of the competition. See the CrossFit Games rulebook.

WOD 16 Jan 2015

Courtesy of

Chest-to-bar pull-up ladder
Recover 5 minutes
1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.


CrossFit Missoula Veterans’ WOD

by carney on January 15, 2015

brett and matt doing pull-ups, unweighted and weighted

Brett and Matt doing pull-ups, unweighted and weighted

Starting this Friday, 16 January at 1900 hours, CrossFit Missoula will be offering a free group WOD for Military Veterans at 1900 hours.

The CrossFit Missoula Veterans Program is the inspiration of Coach Jacob. Veterans themselves, CrossFit Level 1 Trainers, Jacob and Tim, will be heading the program. For more information and to get registered, email Jacob.

WOD 15 Jan 2015

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 120 kg
Power clean, two 55 lb dumbbells
Weighted push-ups, supporting 20 kg bumper plate on back


Your brain on Go

by carney on January 14, 2015

Curtis climbing the rope

Curtis climbing the rope legless

“Go”, as it is called in Japan and the West, “baduk” in Korea, and “weiqi” in China is an ancient game of strategy played by two people. The name roughly translates as “board game of surrounding.”

Why play Go? Playing Go, appears to benefit both the structure and function of your brain. By increasing white matter density in regions related to attention, memory, executive regulation, and problem-solving the game of Go may improve self control, working memory, pattern recognition, abstract reasoning and the learning capabilities of children.

We like to think of it as strength training for the brain!

“The rules of go are so elegant, organic and rigorously logical that if intelligent life forms exist elsewhere in the universe they almost certainly play Go.” – Edward Lasker

Other activities, that are known to share this ability to alter the structure of our brains, are navigation, mathematics, music, working memory, learning abstract information, and juggling.

CrossFit Missoula has been home of The Nine Stars Go Club of Missoula since 11 September 2013. We meet every Thursday from 19:30-22:00. No experience necessary. All levels are welcome.

WOD 14 Jan 2014

For max reps:
Tabata row (for calories)
Recover 1 minute
Tabata thrusters, 20 kg
Recover 1 minute
Tabata toes-to-bar


Student Spotlight – Bruce Ammons

by carney on January 13, 2015

Bruce does dumbbell shoulder presses

Bruce doing dumbbell shoulder presses

Where are you from?
Missoula, MT

When did you first start training at CrossFit Missoula?
August 2013

Tell us about your sports & fitness background:

  • Judo, age 6-11
  • Competitive swimming, age 8-20 (soph in college)
  • Volleyball, Duke University men’s team, 4 years, 1980-1984
  • Lots of globogym workouts, always cardio and weights
  • Mountain trail running
  • Kayaking and canoeing
  • Mountain biking
  • Backpacking
  • Hunting deer/elk

Felt very out of shape when began CrossFit but my body remembered a lot, it seems.

How did you first get exposed to CrossFit?

First read about it in about 2003, son Jeff started doing when he went to college and we talked about the ideas a lot. I was very familiar with many of the ideas from other studies on my own: HIIT, “surprise principle”, overtraining, energy systems, etc. In fact, it was really fun to see how much of the stuff I’d tested and hung on to over the years was foundational in CrossFit. That certainly added to my comfort with it.

What was your first workout and how did it go? How did you feel after?

Can’t recall my first workout but I remember being pleasantly surprised at (1) finishing it and (2) how it just HAMMERED me! I knew I was going to get fit doing this stuff.

What’s your favorite workout?
Any with Olympic weightlifting. Better even yet if it has some kind of serious metabolic work too. Across broad time and modal domains is ALWAYS good!

Least favorite workout?

Anything with burpees and running! (gotta make those a strength in this next year)

What sort of changes have you seen in your body, health and fitness since starting CrossFit?

  • Loss of body fat, increase in lean body mass
  • Increases in flexibility, range of motion
  • Complete cure of lumbar problems
  • Hugely increased strength
  • Increased confidence
  • Constantly increasing desire for greater fitness, knowledge, sharing
  • Blood lipid profile steadily improving
  • Resting heart rate dropped 30 beats/min
  • More realistic about everyday demands on my body and what to do to prepare for these as I age

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?
I picked up a very heavy stove with a young friend and found it easy to do. Just as I was thinking this, he remarked on how heavy it was! Made me smile to myself. It has encouraged me to dig more and more deeply into the psychological and neuromuscular aspects of fitness.

Please share with us any favorite CrossFit Missoula moments:
I love the community, the support for one another’s drive toward health. It is about desire and work, not who is “best” as measured by amount of weight moved, etc. I love that we cheer for the last place, hardest striving person.

I remember doing a max front squat, losing it and just sitting gently down, the bar slowly descending to my chest under comfortable control, then doing several “bench presses” with it like a meant to  do that. Daniel came over looking surprised and said, “Did I just see some presses???” Made my day… big smile.

A favorite kind of moment for me happens every time I can actually compete effectively with the younger guys. They really bring out the competitor in me and that helps me do more work.

Any advice for people just getting started or new to CrossFit?
Decide to commit for a year to give it a fair test. That is long enough to get to face some of the most difficult tests (all between your ears, by the way) and master them with real support. That is also enough time to see lots of positive change and see that it is worth doing. Really worth doing.

Anything else you’d like to share?
I really appreciate all the skills that Daniel brings to teaching at his gym. His ability to help us find our way through big and little fears that arise in this difficult work is no little thing!


WOD 13 Jan 2015

In teams of two, complete for time:
400 double unders
300 kettlebell swings, 24 kg
200 burpees

Only one person can be working at a time.