Michael, James, Nichole, Daniel, Michelle, and Mark (Casey and Chris not in photo) represent CrossFit Missoula at the Pengelly Double Dip.
The Pengelly Double Dip took place June 12. CrossFit Missoula had eight members participate in the race.
The race is 13 miles long with over 5,000 feet of elevation gain. It’s a beautiful and challenging course.
The course crosses over itself three times, so you get to cheer on the fastest runners and show support to the slower ones, making for a great community building event.
CrossFit Missoula has been a sponsor for both 2009 and 2010 events, and will be there again in 2011.
Jen, Michael, Daniel, Carly, Janelle, Nyss, Vivian, and Kaelan road trip to participate in the Bridger CrossFit Showdown.
Congratulations to Michael and Janelle for stellar performances at the Bridger CrossFit Showdown! Michael placed 3rd of 12, while Janelle took 6th of 13.
Though only a few get the opportunity to stand on the podium, everyone has the chance to show heart.
CrossFit WOD’s are tough enough. Double them up, throw in a bunch of screaming fans, add on the pressure to represent your box, and you’re guaranteed to come out hamburger.
Michael and Janelle did not let us down! They gave it their all, and showed heart to the end!
Jessica box jumps during the final event of the CrossFit Games Mountain Sectional.
Competition breeds excellence.
With only four and a half weeks until the Pengelly Double Dip, I thought it was time to get after my training runs.
As I’ve mentioned in other posts, my method to training for any event is simple, yet effective. But before I get into that, I want to point out a few things.
For the purpose of this article, I’m going to group athletes into three types: single sport, multi-sport, and CrossFit. Each athlete has unique needs and training requirements.
The single sport athlete is usually paid to train and compete in one discipline. The primary objective of the single sport athlete is to win.
The multi-sport athlete usually invests large sums of their own money in support of two or more activities. The primary objective for these athletes is to avoid boredom and to “stay healthy”.
A lot of previous single sport athletes will continue their athletic pursuits as multi-sport competitors. You’ll often find them among the first to cross the finish lines.
The training needs of the CrossFit athlete are what I want to focus on here. The primary objective of the CrossFit athlete is to “increase work capacity across broad time and modal domains”, preparing for unknown and unknowable circumstances, or what can be more commonly referred to as life.
The CrossFit athlete can and should use competition and sport to flesh out weakness in his or her fitness armory.
Throughout the year, there are a range of events that I personally compete at.
In February, there’s CrossFit Montana’s CrossFit Challenge. In April, I’ve got the CrossFit Sectional Games. June will bring the Pengelly Double Dip, a 13 mile trail run with over 5,000 feet of elevation gain and loss. Then in July, Clint over at Alternative Athletics is hosting the Billings Weightlifting Invitational. Finally, topping off the year, is Jenna and Meriah’s Bridger CrossFit Showdown in Bozeman.
Three CrossFit competitions, two Olympic-style weightlifting meets, and one long, steep run and I’ve got a year of opportunity to test and hone my fitness across broad time and modal domains.
For the most part my training is centered on the same WOD’s that I program for my gym. However, six weeks out from an event I tailor my training to the demands of the coming task.
For the Pengelly Double Dip, I’ll be running parts of the course, progressing the mileage of each training run. In total, I plan on completing six runs, topping off at eleven miles.
I’ve gotten started a little later than I had originally intended, so I may not get them all in.
For these training runs I like to wear my Garmin Forerunner. This way I can track time, mileage, and elevation data, so that I can compare one run to another.
Taiga wins gold at the Paradise Valley Championships in Livingston, Montana, May 1, 2010. In the video, Taiga is wearing the blue hogu (chest protector).
Tony, who has trained with us since 2006, brought his son Taiga to CrossFit back in 2008 when he was 11 years. We didn’t have a kids class back then, but since Taiga showed a high level of maturity for his age, and Tony was actively involved in his training, we let him join our adult class.
They both feel the broad and general fitness that CrossFit develops has supported Taiga’s continued progress in his martial art training.
It’s difficult to see the final ranking on the site, so I pulled all the scores for Men’s Intermediate and Advanced, ordered them and put them on a spreadsheet, so I could see how our team stacked up against the competition. Of course we knew where Tim stood; on the podium holding the gold! You can download the PDF file here.
WOD 100215
Target Practice
Choose one arena and complete all assignments for that area. Arenas are weightlifting, gymnastic, and combat. There will be instruction sheets available listing the exercises, drills, and assignments for each arena.
