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 around 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

Shannon and Kevin go overhead with heavy push-presses.

WOD 100301

Clean & jerk 1×7

What does 1×7 represent? We read it as 7 sets of 1 rep. Whether it’s a 1, 3, or 5 rep, we handle it in the same way. We start warm-up sets at 50% of rep max (RM). 80% of RM starts our first work set.

If we’re working on a strict strength move, like the deadlift, the progression is usually pretty straight forward: 80%, 85%, 90%, 95%, +101%, 90%, 90%. Or something very close to that.

However, with the Olympic-style lifts, there’s usually more variance in load progression, due high skill demand, but the work sets still begin at 80% RM.

An athlete’s progression may look something like this: 40 kg, 45, 47.5 miss, 47.5, 50, 52.5 miss, 52.5. Seven work sets with two missed lifts.

0700 group tears into a snatch and burpee WOD.

CrossFit Missoula gets a brief mention in the Missoulian’s article Up and Running: Former Track Star Shares Experience by Establishing New Club. Be sure to check out the video that goes along with the article, too.

Vicky Pounds is providing Missoula’s youth a great opportunity in track and field. I’m grateful for having been brought on as the team’s strength and conditioning coach!

Vicky is a very knowledgeable coach and her young athletes are attentive and highly motivated during training sessions. Making working with the team a real pleasure!

WOD 100226

Hit The Deck

Use a standard deck of cards containing two Jokers. Remove all the face cards (Jacks, Queens, and Kings). Shuffle the remaining cards in the deck, and deal the top seven cards face up. Complete all the work represented by the cards before dealing the next hand, where each suit is:

Hearts = Deadlifts, 100 kg
Clubs = Ring dips
Diamonds = Pull-ups
Spades = Weighted sit-ups, 55 lb

Jokers = Run 750 m
Aces = 1 rep. All other cards are taken at face value.

“Pretty Boy Bam Bam” at five years old.

I’m sure many of you have already heard the story in Monday’s Missoulian, Missoula Police Investigate Attempted Child Abduction in South Hills.

Being a parent, this is terrifying.

The story that I heard from the mother of this little girls best friend, and neighbor, was that when the scumbag grabbed her, she bit his hand and started kicking him. Eventually he let her go and ran off. She ran home, told her mom, and her mom called the police.

This little girl effectively defended herself against a full grown male, without any training. How’d she do that?

Tony Blauer’s Personal Defense Readiness training teaches us there are three things a bad guy wants:

1. your property
2. your body
3. your life

And three things he doesn’t want:

1. to get caught
2. to get hurt
3. to take too long

It appears that this little girl may have stymied this guy’s plans of abduction on all three fronts, effectively allowing her to get away.

As parents, it’s important to give your children permission to fight to protect themselves. They need to know that they won’t be in trouble with you if they decide to fight to protect themselves, whether on the street or on the school playground. Whether it’s their classmate, scout troop leader, or teacher; they have the right to defend themselves.

WOD 100225

Overhead squats 5×7 (reps x sets)