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


Sleep like an athlete

by carney on March 27, 2014

Maria gets after her overhead lunges.

Want to improve your health and performance overnight? Go to bed on time.

How Much Sleep Do We Really Need?

Sleep to be an all-star: Why athletes should make sleep a priority in their daily training (Infographic)

Workout of the Day

Complete as many rounds as possible in 3 minutes:
5 overhead squats, 60 kg
7 pull-ups
9 box jumps, 21 in

Resting 1 minute between rounds, complete 5 rounds of the above AMRAP.


Food be thy medicine

by carney on March 26, 2014

Tysen catches a clean.

Though humans have known the powerful effect food has on health and disease at least as early Hippocrates time (460 B.C.), people are sick and dying from preventable diseases because of poor food and lifestyle choices.

Without getting too detailed, allow us to broad stroke some primary food rules that I believe everyone will agree on.

Rule #1: Like water, the human body requires protein, carbohydrates, and fat to work properly. If you change the ratio of protein, carbohydrates, and fat, your body changes. If  what, when, and how much you’re eating is random, then the result will also be random.

Rule #2: Quality of food matters. Some foods, as well as additives and preservatives, can make us sick (allergies, gastritis, etc.). Learning what foods to eat is as important as learning what foods to avoid.

If health and performance are important to you, then spending the time and putting in the effort to learn what to eat and how much to eat will deliver massive rewards in your health and fitness.

For more information, we recommend:

CrossFit Journal issue 21: Zone Meal Plans

Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life

Workout of the Day

Five rounds for time:
20 burpees
6 kettlebell Turkish get-ups, 32 kg
12 knees to elbows


Enough is plenty

by carney on March 25, 2014

Kelly snatches the dumbbell as part of the WOD.

Water. You need it, and you already know this. This brief post will hopefully serve as a reminder about why you want to make sure you’re getting enough of the stuff.

According to WebMD, “Just losing as little at 2% of your body weight in fluid can decrease performance by as much at 25%.” This is equivalent to 1 quart of water (2 pounds) lost for every 100 pounds of body weight.

Drinking too much water can also have negative effects on your performance and health. Symptoms include nausea, vomiting, headaches, fatigue, muscle weakness, cramps, and in extreme cases, death. The condition is generally known as hyponatremia or water intoxication.

Though there are many variables affecting the amount of moisture your body loses in a day – such as activity level, climate, and elevation – we have found .5 ounces of water per pound of body weight a day is a good starting point.

In addition, if you tend to train longer than an hour or sweat a lot, get in the habit of weighing yourself before and after training. If you find you’re coming in “light” at the end of a training session, try increasing your water intake before and during your session.

Workout of the Day

For max load:
Sumo-deadlift, 5-5-5-5-5 reps


Four questions

by carney on March 24, 2014

Curtis and crew vary their grips during a pull-up workout

When fitness progress slows, or comes to a standstill, we teach our students to ask themselves four questions:

  1. Am I drinking enough water?
  2. Am I eating enough of the right foods?
  3. Am I getting enough sleep?
  4. Did I get my training in this month?

When progress slows, or comes to a stand still, there are almost always one or more “no” answers to the four questions. Once the student brings back the missing components, progress continues.

Workout of the Day

“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats