Kevin gets set to pull some dead weight off the floor.

Friend or Foe?

There are a handful of blogs out there that I actually read and Adam’s Low Tech Combat is one of them.

In Adam’s recent post Real Case Studies Highlight Most Assaults Occur Between People Who Know Each Other, he reminds us that our opponent won’t always be a mysterious lurker in the shadows, but may in fact be someone we know.

Some thoughts that came to mind as I read Adam’s post. One, I believe it’s valuable to reserve a bit of the “good neighbor policy” in all relationships, including family.

Being a good neighbor means asking permission, never assuming, saying “thank you”, and generally being considerate of the other person at all times.

The other thought was that we get caught off-guard when the person who is threatening us is someone we know. Especially when it’s a close friend, lover, or spouse. We get stuck in the “I can’t believe they’re doing this to me” thought pattern and are unable to get challenged and into action.

This in turn, reminds me of the Three “I’s” of the Personal Defense Readiness system:

• Instinct
• Intuition
• Intelligence.

“Listen to your instincts, trust your intuition, and you’ll do something intelligent.”

WOD 100315

One arm swing 3×5 (reps x sets)

Work up to a max for both left and right sides.

Jon, Tony, Taiga, and Daniel spend a few hours at the range on a beautiful Sunday afternoon.

WOD 100312

Target Practice, 30 minutes

Complete as many rounds as possible in 10 minutes:
100 meter weighted carry, 55 lb
10 weighted sit-ups, 55 lb
5 dumbbell split snatches, right hand, 55 lb
5 dumbbell split snatches, left hand, 55 lb

Jim, Daniel, Yuka, Matt R, Tony, Matt S turn out for the first CrossFit Missoula challenge at the Montana Athletic Club (now the Peak Health and Wellness Center) during the summer of 2006.

I thought I was going to write about my three years running a CrossFit Affiliate. I was going to say how challenging and rewarding it is. How I felt that CrossFit Inc. continues to raise the bar on the fitness industry and that those who are unwilling or unable to keep up, drop out.

I was going to celebrate a lot and complain some.

Three years seems to be quite a milestone. Not just in CrossFit, but also for new businesses in general.

Instead, I just want to thank you, and say that I’m looking forward to more of everything that CrossFit represents: fitness, community, virtuosity, rigor, and accountability.

Thank you members, mentors, coaches, trainers, CrossFit Inc. and staff! You make owning a CrossFit affiliate the best “job” in the world!

Also, be sure to head over to the updated Photo Albums page to see some of the photos from our past.

WOD 100310

“Nate”

Complete as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 2 pood (75 lb)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Emily finishes up a new personal record with five deadlifts at 80 kg (176 lb)!

WOD 100310

Three rounds for time:
Run 750 meters
…Three rounds of:
…10 knee to elbows
…10 squats

You will begin each round with a 750 meter run. Following the run, you will complete three rounds of 10 knees to elbows and 10 squats. That’s one round. The full workout contains 2,250 meters of running, 90 knees to elbows, and 90 squats.

“You can’t come in my kitchen, kick my dog, and take a box of ball points!”

WOD 100309

Deadlift 5×7

Peruse the internet and you see lots of weightlifting rep and set schemes. There’s no magical combination. The number of sets we’ve come to appreciate for all our strength days is seven. Seven sets of one, two, three, and five reps seem to be fulfilling our need to move heavier and heavier loads.

Our seven sets start at 80% of rep max and proceed to 85%, 90%, and 95% before attempting a personal record with 101% plus. We then finish off with two drop sets between 80% and 90%.

Kelly pulls a 47.5 kg (105 lb) chest to bar, weighted pull-up.

WOD 100308

Five rounds for time:
Run 100 meters
3 jerks, 90 kg
15 squats

Kim pulls a 35 lb weighted pull-up for a personal record!

WOD 100304

“Angie”

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

WOD 100304

Target Practice, 30 minutes

Complete as many rounds as possible in 12 minutes:
Run 400 meters
9 left arm dumbbell snatches, 65 lb
9 right arm dumbbell snatches, 65 lb

Megan secures 50 kg (110 lb) overhead, and goes on to set a 52 kg (115 lb) clean & jerk personal record!

WOD 100303

Weighted pull-ups 1×7

Megan and Kevin work up the load on overhead squats.

WOD 100302

Complete as many rounds as possible in 20 minutes:
50 meter run
50 meter walking lunge
20 push-ups