Getting after it

by carney on February 5, 2016

CrossFit Missoula Kids getting after the WOD.

CrossFit Missoula Kids getting after the WOD.

WOD 5 February 2016
Three rounds for time:
100 double unders
10 muscle-ups
30 wall ball, 20 lb medicine ball

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Ground to overhead

by carney on February 4, 2016

Gabe keeps the bar close as he pulls it from ground to overhead.

Gabe keeps the bar close as he pulls it from the ground to overhead.

WOD 4 February 2016
Max for the day:
Two hands anyhow, 1 rep

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Tall snatch

by carney on February 4, 2016

Andy snatching tall during the 0530 WOD class.

Andy snatching tall during the 0530 WOD class.

WOD 3 February 2016
Seven rounds for max reps:
1 min Row (for calories)
1 min Ring push-ups
1 min Recovery

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Student Spotlight – Mark Fritch

by carney on February 2, 2016

Mark looking for the PR (personal record ) barbell Turkish get-up during the 0530 WOD class.

Mark looking for the PR (personal record ) barbell Turkish get-up 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?
I grew up in in Great Falls and have lived in Missoula for close to 30 years. I work as an Archival Photo Specialist at the Mansfield Library.

For fun I enjoy the outdoors fly fishing, biking, trail running, skiing and hanging with my family. I have a penchant for any water-based activity! As for sports background I played soccer and football growing up and officially hung up my soccer cleats about 5 years ago. I do some big bike rides (RATPOD), trail running and dabble in triathlon.

When did you first start training at CrossFit Missoula?
I started at CFM in about 2010 and have been an off and on attendee ever since.

How did you first get exposed to CrossFit? Describe your experience.
I first read about CrossFit in Outside magazine. I Googled “CrossFit Missoula” and guess what popped up? I sent Daniel an e-mail, we chatted a bit and the rest is history.

What’s your fitness “super power”? What are you good at?
I don’t feel that I really have a “superpower” but I am willing to suffer – I’m a grinder. I’ve managed to do some big events without much training, some 8+ hours, CrossFit is only an hour long, how bad can it be?

What’s your fitness “goat”? What skill or ability are you currently chasing?
My “goat” is pretty much anything that involves gymnastics, strength or flexibility – other than that I’m a pretty good athlete. I’d like to some day climb a rope and manage a half-way decent snatch.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
CrossFit has at least kept me in “the game” physically whether it’s running, biking, skiing, whatever. I’ve also gained a lot of knowledge and shifted my paradigm on what it means to be healthy. It has helped significantly in my preparation for longer endurance events. It shifts back and forth between primary training and a component of cross-training depending on the time of year, pending races and events and my level of motivation.

Please share with us any favorite CrossFit Missoula moments:
I’ve enjoyed meeting a lot of great folks through CrossFit Missoula and everyone is friendly, approachable and encouraging.

What advice do you have for someone just getting started with CrossFit?
Stick with it, give it a chance to decide if it’s for you. It’s hard, but manageable and these people aren’t crazy, well, some are, but most of them are not.

Is there anything else you’d like to share?
Most efficient use of an hour of exercise ever!

______________________________________

WOD 2 February 2016
For time:
10 deadlifts, 120 kg
10 Turkish get-ups, 28 kg kettlebell
9 deadlifts, 120 kg
8 Turkish get-ups, 28 kg kettlebell
8 deadlifts, 120 kg
6 Turkish get-ups, 28 kg kettlebell
7 deadlifts, 120 kg
4 Turkish get-ups, 28 kg kettlebell
6 deadlifts, 120 kg
2 Turkish get-ups, 28 kg kettlebell
5 deadlifts, 120 kg

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Catching air

by carney on February 1, 2016

Chad high pulling snatches during the 1100 Team WOD.

Chad catches air while snatching during the 1100 Team WOD.

WOD 1 February 2016
Choose one of the following to complete for time.

“Grace”
30 clean and jerks, 60 kg

“Isabel”
30 snatches, 60 kg

“Randy”
75 power snatches, 34 kg

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Sara rising

by carney on January 29, 2016

Sara rising with Turkish get-ups during the 1100 WOD class.

Sara rising with Turkish get-ups during the 1100 WOD class.

WOD 29 January 2016
For max load:
Dips, 1-1-1-1-1-1-1 reps

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Standing tall

by carney on January 29, 2016

Bruce deadlifts during the 0630 WOD class.

Bruce deadlifts during the 0630 WOD class.

WOD 28 January 2016
Complete as many rounds as possible in 15 minutes:
12 single arm snatches, 55 lb dumbbell
9 toes to bar

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Let’s do this

by carney on January 27, 2016

Darby sumo-deadlifts during the 0630 WOD class.

Darby sumo-deadlifts during the 0630 WOD class.

WOD 27 January 2016
For max load in 10 minutes:
Clean, 2 reps

Then, 21-15-9 reps for time:
Front squat, 70 kg
Handstand push-ups, 6 inch depth

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Loaded for volume

by carney on January 26, 2016

Mark deadlifting for volume during the 0530 WOD class.

Mark deadlifting for volume during the 0530 WOD class.

WOD 26 January 2016
Pull-up time ladder, for max reps:
With a continuously running clock, perform one pull-up in the first minute.
Perform two pull-ups in the second minute.
Three pull-ups in the third minute.
Four pull-ups in the fourth minute.
Continue adding one pull-up each minute, until you are unable to complete the required number of pull-ups.

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Deadlifting and box hopping

by carney on January 25, 2016

Jerod deadlifting while Robby hops a box during the 0530 WOD class.

Jerod deadlifting while Robby hops a box during the 0530 WOD class.

WOD 25 January 2016
Three rounds for time:
Run 400 m
15 power cleans, using two 45 lb dumbbells
30 push-ups

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