Eight years!

by carney on March 10, 2014

Original "box" 2006

A much younger Kaelan scoots around CrossFit Missoula’s early “box”.

Happy Anniversary CrossFit Missoula!

So much has changed in 8 years, and not just within our box, but throughout the greater CrossFit community.

When we affiliated in 2006, we were approximately the 60th affiliate. Today there are close to (maybe more than) 8,000 affiliates worldwide! Thirty-two in Montana. Four of them right here in Missoula!

More people doing more CrossFit!

And let’s not forget the creation of the affiliate owned Risk Retention Group insuring CrossFit trainers and affiliates, the explosion of the CrossFit Games, and of course CrossFit’s level-one certification test achieving ANSI accreditation, a fitness industry first!

And what do we think of this rapid growth? We think it’s awesome, and are looking forward to seeing how far we can go!

Of course, CrossFit Missoula wouldn’t have made it this far without our amazing members! We want to give special “thanks” to all our members, because without you it just wouldn’t be what it is! We love you and will do anything to help you succeed!

Workout of the Day

For max reps:
Tabata pull-ups
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata squats

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No easy day

by carney on March 5, 2014

If it were easy, everyone would do it.

Workout of the Day

For max load:
Shoulder press, 3-3-3 reps
Push press, 2-2-2 reps
Push or split jerk, 1-1-1 reps

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Perfectly matched

by carney on March 4, 2014

One of our standard weightlifting benchmarks is a 45 kg (99 lb) barbell Turkish get-up for guys and 31.5 (70 lb) kg barbell Turkish get-up for the gals. This feat can take anywhere from 1 month, to 1 year, or  more to achieve. It all depends on your range of motion, coordination, balance, strength, and will. At those loads, there’s no half-assing this movement, it’s all or nothing!

Kate and Robby (above), one of our many wife and husband teams, joined us July 2012, and recently hit their 31.5 kg and 45 kg Turkish get-ups, on the same day!

Workout of the Day

“Candy”
Five rounds for time:
20 pull-ups
40 pushups
60 squats

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Position matters

by carney on March 3, 2014

Whether a one rep max or reps for time, position matters. It’s like driving a Ferrari with the hand-brake on – wrong position for maximizing strength, speed, and power. Even slight deviations in optimum position will s-l-o-w  y-o-u  d-o-w-n, decreasing power and reducing intensity. But maybe you don’t want to go that hard. Maybe mediocre effort and mediocre results are your thing. That’s cool . . . for you.

Workout of the Day

Five rounds for max reps:
Front squat, 80% 1 rep max
Ring dips

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Upgrading the experience

by carney on March 1, 2014

Every WOD (workout of the day) has a “prescribed” setup, where each exercise is specified and distance, load, range of motion, etc. is pre-determined. The prescription is set for the highest performance level of the athletes in our box. Since not all members can complete the WOD as prescribed, many will scale the loads and/or volume down to their current fitness level. However, scaling up, or “upgrading the experience” as we like to call it, is also an option. If the athlete is able to handle a heavier load, taller box, or more complex movement, then this option is perfectly allowable, giving an athlete the ability to challenge themselves in new ways.

Workout of the Day

DG
Complete as many rounds as possible in 10 minutes of:
8 toes to bar
8 dumbbell thruster, 35 lb
12 dumbbell walking lunge, 35 lb

Class Notes:
The class will be divided into 2 teams. Though each athlete will have their own station and will move through at their own pace, their score will be contributing to their team’s final score. Additionally, Saturday classes are being stretched to 90 minutes in length. Since “DG” takes only 10 minutes, there will be a 30 minute mobility session following the WOD at 10:00 AM.

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Leap of faith

by carney on February 28, 2014

Taking a leap of faith requires one to let go of control. In CrossFit, everything is weighed, measured, and timed. The WOD and the results do not require us to believe, the science and evidence backing it says it all. All we need to do is follow the WOD, and good things will happen. Our leap of faith, then, comes from deep within our minds and hearts to push against the hesitation and self-doubt, and to just show up.

Workout of the Day

CrossFit Games Open 14.1
Complete as many rounds as possible in 10 minutes of:
30 double unders
15 power snatches, 75 lb

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Just a squat.

by carney on February 27, 2014

Sometimes a squat is just a squat.

Workout of the Day

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

Complete as many rounds as possible in 15 minutes:
3 muscle-ups
6 power cleans, 60 kg
9 burpees

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Snatch this

by carney on February 26, 2014

Flexibility, speed, coordination, strength, power – now who doesn’t want more of that?

Workout of the Day

In as few sets as possible:
75 back squats, 60 kg

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Getting better

by carney on February 25, 2014

Improving your power in anything simply requires you to spend more time on that thing. Want to write, sing, snatch, run, or perform double-unders better? Avoiding it because you feel ridiculous, or it makes you uncomfortable, or because you just “can’t do it”, certainly isn’t going to bring you any breakthroughs. But if you can just commit some time every day to practicing and studying the thing you want to learn or become better at, naturally, day by day, you’ll begin to approach mastery.

The First 20 Hours – How to Learn Anything

Workout of the Day

For time:
300 double-unders
200 push-ups
100 pull-ups

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Overhead

by carney on February 24, 2014

Putting weight overhead (or handstands) challenges the active range of motion as well as the load carrying capabilities of the neck and shoulders unlike any other movement. Shoulder presses, push presses, and jerks are functionally the “squat” of the upper body. There are two other movements that we also believe impart health benefits to the neck, shoulders, and arms in a similar way squats improve the functionality of the low back, hips, and legs. Do you know which two movements those are?

Workout of the Day

For max load:
Snatch, find your 1RM

We want two recordings – your “max for the day” and total volume lifted.

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