Work zone

by carney on April 9, 2014

Willy getting after a 32 kg (70 lb) Turkish get-up.

There are 20 unique lifts in our 1 rep max testing cycle. The Turkish get-up is one of them. Each movement in the 27 week cycle, tests and develops one’s strength through specific ranges of motion. Each movement, each lift, has been specifically chosen for its unique effect on our athlete’s ability to express strength. Strength being defined as the productive application of force. In other words, we work.

Workout of the day

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

Nine rounds for time:
3 rogue complexes, two 45 lb dumbbells
6 toes to bar


Getting strong

by carney on April 8, 2014

Daira showing up with strong deadlifts.

How strong are you? How strong can you get? One of our favorite tools of reference is the Weightlifting Performance Standards Tables. We have this chart printed large and hanging in the gym, and refer to it regularly. The Table helps us find how strong a person is, in relation to their body weight.

Though some trainers frown on it, we have never had a problem conducting a 1 rep max test on new athletes. But we have rules. We ask athletes to move the heaviest load possible, through a full range of motion, while maintaining position and form. If at any time position or form degrade, they’ve reached their max for the day. Once we know how strong an athlete is, we can set sensible goals for their strength development.

Workout of the Day

Three rounds for max reps:
Row (for calories), 1 min
Dumbbell thrusters, two 35 lb dumbbells, 1 min
Box jumps, 20 in
Kettlebell sumo-deadlift high pulls, 32 kg, 1 min
Burpees + 2 push-ups, 1 min
Rest, 1 min

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by carney on April 7, 2014

Tysen Moy and Tim Chamberlain successfully complete their CrossFit L1 certfication.

Congratulations Tysen and Tim on your accomplishment!

Workout of the Day

Ten rounds for time:
3 snatches, 60 kg
1 legless rope ascent, 10 ft, start from the knees

Snatches require a squat and controlled lower. A dropped bar is a missed rep.


The “Heroes”

by carney on April 5, 2014

Sara pulls to the top of the sumo-deadlift high pull.

The “Hero” WODs were created by CrossFit HQ to honor soldiers, firefighters, police officers, and others killed in the line of duty. The names of the workouts represent real people who gave the ultimate sacrifice for the safety and welfare of others. In performing these workouts we are able to pay homage to their service and sacrifice.

The Hero WODs are often scripted to be heavier and longer than the typical WOD, and offer a unique training experience. There are currently 114 Heroes.

Beginning 21 September 2013, CrossFit Missoula began running the Hero WODs on Saturdays. Starting with “Abbate“, we are working are way through the Heroes in alphabetical order. Occasionally we have to reorder due to environmental conditions outside our control – like snow and ice.

Additionally, to allow our athletes to have the greatest opportunity for completing these longer workouts, we had to bump the class to 90 minutes. The Saturday class has become a favorite of many of our members.

Today’s WOD, we’ve pushed the class to 2 hours to accommodate the greater work load.

Workout of the Day

For time:
Run 10 miles
150 burpee pull-ups

Partition the run and burpee pull-ups as needed.


Wise choices

by carney on April 4, 2014

Andy knocking out 56 muscle-ups, one at a time.

Today is yet another day for us to be better, and do better. The decisions you make today, from whether you train, to the food you put in your mouth, to the manner in which you relate to your family, friends, or the bum on the street, will direct the course of the rest of your life. Life is no Nintendo game. There are no second chances. Choose wisely.

Workout of the Day

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.


Memorial Day gathering

by carney on April 3, 2014

Strong work from Tysen Moy during the CrossFit Games Open 14.3

Memorial Day Murph Challenge & sendoff party for Tysen Moy.

Friends, get registered and make plans to join us at CrossFit Missoula on May 26 for the Murph Challenge and to bid our friend Tysen Moy farewell before he leaves Missoula on the 27th, moving towards his goal of becoming a Ranger.

Depending on numbers, the rough itinerary is going to be “Murph” heats 10:00-12:00. Then, beers, BBQ, and games from 12:00 on. More information will be posted here and at the box in the coming weeks.

Workout of the Day

For max load:
Reverse grip pull-ups, 3-3-3 reps

Complete as many rounds as possible in 15 minutes:
6 clapping push-ups
9 toes to bar
12 jump squats


More work

by carney on April 2, 2014

Sara, Shawn, and Tysen get an “ab WOD” finisher in.

There is always something more one can do to improve their fitness. Some part of the body that needs more mobility, some skilled movement or part of a movement that needs development, or sometimes, just more work.

Workout of the Day

Five rounds for max reps:
Overhead squats, 80% 1RM
Ring rows


First year

by carney on April 1, 2014

Sara skipping doubles on the rope.

Today we celebrate one year in our “new” box on 3rd street!

Special “thanks” to Dr. Anthony and Steph, of Lambert Family Chiropractic, for their involvement and support of CrossFit Missoula over the years!

Workout of the Day

Five rounds for time:
200 alternate step jump rope
20 single arm dumbbell snatches, 60 lb
10 single arm overhead walking lunges, 60 lb



by carney on March 31, 2014

Kate pulls aggressively under the bar in a clean.

Position is good. Technique is good. Just add aggression.

Workout of the Day

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


You must train

by carney on March 28, 2014

Willy puts 94 kg (207 lb) overhead.

You must train. If you want to get better, if you want to be fit, you have to practice to perform better at the things you don’t do well. You have to push your self beyond your limits to reach new heights of physical and mental capacity.

Workout of the Day

CrossFit Games Open 14.5
21-18-15-12-9-6-3 reps for time:
Thrusters, 95 lb