Water water everywhere

by carney on June 25, 2014

Abby does push-ups while Terra lunges

The second environment you need to have command over is water. You need to be a better swimmer. Better still, become an excellent swimmer. And we are not just talking laps in the pool. You need open water skills – lakes, oceans, and rivers.

If you are looking for help with your swimming, the Missoula YMCA offers a wide range of swim instruction, from beginners to advanced.

Workout of the Day

“Annie”
50-40-30-20-10 reps for time:
Double unders
Sit-ups

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You are a machine

by carney on June 23, 2014

Gravity is one of three environments that you need to have command over. At CrossFit Missoula, we teach you to move your body and objects in gravity. Here, you are a machine learning to work powerfully and efficiently.

Workout of the Day

For max load:
Five rounds for max reps:
Front squats, 80% 1 rep max
Pull-ups

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Going through

by carney on June 18, 2014


Chad and Travis pick’n’em up.

Pain, struggle, fear, and failure – these are the obstacles of your life. Some obstacles you can go around. These obstacles you must go through in order to succeed.

 Workout of the Day

For max load:
Pull-ups, 5-5-5 reps

Complete as many rounds as possible in 20 minutes:
4 kettlebell Turkish get-ups, 24 kg
8 box jump overs, 20 in
12 kettlebell swings, 24 kg

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Pulling up vs. pulling down

by carney on June 12, 2014


05:30 in the mix

By design, we are built to pull our body up things. Pulling down, as in a lat pull down or seated cable row is not the same thing. Pull-ups develop ability while pull-downs exercise muscles. In the photo above you can see our simple progression for developing innate climbing ability. Ring rows to pull-ups to rope ascents. Of course there are some steps in between, skills that need to be learned and practiced. Lat pull downs do not lead to a legless rope ascents or muscle-ups, and that is what we want, so that is how we train.

Workout of the Day

For max load:
Back squats, 5-5-5 reps

Three rounds for time:
100 double unders
15 toes to bar
25 burpees (with 2 push-ups per burpee)

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Foundations of fitness

by carney on June 11, 2014


Kelly rips a dumbbell snatch from ground to overhead.

Foundations of fitness:

Workout of the Day

Five rounds for max reps:
Deadlifts, 80% 1 rep max
Dips

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Do the work

by carney on June 10, 2014


Matt in the mix with deadlifts.

We show up, and we do the work. Simple? Yes. But not easy. The head games we play around our fears and insecurities chase us away from the rewards of healthy habits. Not training is as much a habit as training. The simple escape from not training is training. Show up, do the work. Do this every day. Yes, every day. Do something every day, and it will become a habit. It does not have to be of long duration, but intense – heavy loads moved long distances, as quickly as possible – CrossFit style.

Workout of the Day

Three rounds for time:
Run 400 m
6 stone cleans, 142 lb
12 pull-ups

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The purpose of CrossFit

by carney on June 9, 2014


Steph gets air over the 20 inch box.

The Purpose of CrossFit, part one
The Purpose of CrossFit, part two

Workout of the Day

For max load:
High bar back squat, 1-1-1-1-1-1-1 reps

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Finding purpose

by carney on June 6, 2014


Rob doing weighted depth push-ups while Holly does squats holding a bumper plate.

Training does not have to be fancy, and you do not need a lot of equipment. What you do need is something heavier than the desire for comfort pulling on you. You need a purpose. You have to have a reason, other than for yourself, for being at the gym at 04:30 in the morning grinding away in the quiet dark alone. When missing a workout feels like breaking a promise or getting caught in a lie, you are training with a goal driven purpose, and you will never miss a workout again.

Workout of the Day

For time:
Row 2,000 m

Recover 5 minutes

Complete as many rounds as possible in 20 minutes:
3 muscle-ups
6 burpees
9 box jumps, 20 in

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Bring them with

by carney on June 5, 2014


Sara rips another single arm dumbbell snatch from the ground to overhead.

We get asked all the time, “what equipment should I get for my home gym?” The minimum equipment every home should have on hand is a quality barbell set (bar, bumpers, change plates, collars, and stand), a pull-up bar, and rings. This entire set-up can be acquired for less than $1,000. And with this equipment alone, you can build and impressive amount of strength and high level of conditioning.

Here is just a sampling of the exercises available to you with the equipment above:

  • pull-ups, toes-to-bar, and hanging L-sits
  • ring push-ups, dips, and muscle-ups
  • deadlifts, squats, and presses
  • snatches, clean & jerks, and Turkish get-ups

And of course:

  • running, jumping, and burpees
  • push-ups, handstands, and planks

With these exercises and their variations, you have infinite workout possibilities. And with the spread of CrossFit around the globe, it is easier than ever to find quality equipment. In fact, just the other day I was in our local Play it Again Sports and they had a full bumper set (25, 35, 45, and 55 lb), and a pretty decent barbell for sale.

The only other must-haves for your home gym are motivation and effort. However, those two things you can not purchase, you have to bring them with you.

Workout of the Day

Complete as many rounds as possible in 3 minutes. Recover 1 minute. Repeat for 5 total intervals.
4 power snatches, 45 kg
8 push-ups
12 squats

Score each interval separately. Begin each new interval with snatches.

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Getting up.

by carney on June 4, 2014


Jenny and Steph doing Turkish get-ups as part of their WOD.

Lie on the ground. Now stand up. Lie back down. Stand up. All the while holding a weight in your hand with your arm extended towards the ceiling. The Turkish get-up, for reps or max load, is physically and mentally challenging. It is a lot of work. Part of our lizard brain does not want to lie on the ground and then stand back up. “That’s too hard!” it tries to convince us. But not as hard as life would be if you lost the ability to do it. Just ask anyone who is unable to get up once grounded.

Workout of the Day

Three rounds for time:
Run 400 m
3 rope ascents, 10 ft, legless and start from knees
12 push presses, 50 kg

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