13 Days

by carney on February 13, 2015

Saturday 0900 in the mix.

Saturday 0900 in the mix.

First event of the 2015 CrossFit Games Open will be announced 26 Feb. Only 13 Days!

About the Open

There have been some changes to the rules and structure of the Open from 2014. One of the biggest changes is the addition of a scaled event option. In scaled versions of Open events, the loads and movements will be reduced and simplified. If you were unable to compete in the Open in previous years due to limitations in your strength and abilities, this could be your year to get in on the fun!

Get registered!

As we have done in the past, CrossFit Missoula will incorporate the Open Events into our regular programming. Events will be released Thursday nights. CrossFit Missoula will do them for our Workout of the Day on Friday.

Those who are registered for the Open will have the option of doing it at another time.

CrossFit Games rulebook.

WOD 13 Feb 2015
Complete as many rounds as possible in 20 minutes:
2 Turkish get-ups, 28 kg kettlebell
4 box jump overs, 24 in
6 toes to bar


CrossFit Missoula Kids

by carney on February 12, 2015

"3-2-1- CrossFit Missoula Kids!"

“3-2-1- CrossFit Missoula Kids!”

CrossFit Missoula Kids (5-9 yrs old) upcoming  schedule:
Session Two:  5 Mar – 23 Apr
Session Three:  7 May – 19 Jun

Classes meet Thursdays, 4:15-5:00 PM. Sessions are $49 each ($42 per additional sibling). Each session has seven classes. Email coach Dave for more information and to register your child.

WOD 12 Feb 2015

Inverse Tabata intervals of each exercise for max reps:
Snatches, 70 kg barbell
Weighted pull-ups, 45 lb dumbbell
Weighted push-ups, 20 kg plate

The inverse Tabata interval is 10 seconds of work, followed by 20 seconds of rest, and repeated 8 times. Rest two minutes between exercises.


Leveling up

by carney on February 11, 2015

Jacob catching a barbell clean.

Jacob catching a barbell clean.

A CrossFit Level 2 Experience
by Jacob Levin

The CrossFit Level 2 Certification is tagged as “an intermediate-level seminar, building on the concepts and movements introduced in the Level 1 Certificate Course” (https://training.crossfit.com/). It’s also highly-recommended that everyone in attendance has at least six months of active CrossFit coaching. When I arrived in New Orleans, I had exactly six months of coaching under my belt. And honestly, I didn’t expect to be the only one. I was wrong. Within the first hour of the Seminar, I realized that I was the most junior instructor in the room by almost a year.

The Seminar was broken up into hands-on instruction and lectures, with far more weight resting on the small-group time. Like teaching a movement, the small-group work was layered, a series of progressions. Our first exercise was to simply watch people move, and identify weaknesses; it felt weird not to try to fix everything I saw. Later in the day, we moved to actually coaching – a single person at a time.

At the end of each student’s turn, we got feedback – first from the instructor, and then the rest of the group. I wonder if everyone else felt as intimidated as I did the first time. The feedback was quick, energetic, cheerful, and absolutely brutal; we weren’t there to be coddled, we were there to learn. Sometimes we repeated a coaching session, to see if we’d learned our lessons.

If Day One was about learning the progressions toward a movement, Day Two was practicing the movement itself; the first thing that the instructors did was separate us into new groups. It was time to coach again – this time, to the entire small-group. Though there were some lectures, most of the day was taken up with this – five solid hours of coaching experience, surrounded by affiliate owners and under the critical eyes of the best coaches CrossFit HQ can find.

I’m still processing a lot of what I learned in those two days, but I’ve picked out a few of the highlights. Never stop refining your technique – in movement, or in coaching. Always be humble. Spend less time explaining and more time coaching. Keep your training simple, elegant, and brutal. I came back feeling renewed, invigorated, and convinced that CrossFit’s Trainer Courses are some of the best-taught classes I’ve ever attended.

WOD 11 Feb 2015

For time:
30 power cleans, 60 kg
150 double-unders
30 push presses, 60 kg
75 burpees


Student Spotlight – Kate Farnes

by carney on February 10, 2015

Kate overhead squatting 55 kg (121 lb).

Kate overhead squatting 55 kg (121 lb).

Where are you from?
I am from Butte and have lived in Missoula since 2005.

When did you first start training at CrossFit Missoula?
I started Crossfit in 2009 and due to scheduling conflicts I had to stop and started again in the summer of 2012.

Tell us about your sports & fitness background:

In high school I played softball and basketball.  I use to run everyday and have completed 4 half marathons and 1 marathon.

How did you first get exposed to CrossFit?

I was looking for something new and was getting sick of my typical gym routine, when I heard of Crossfit.  I looked it up online and called Daniel!

What was your first workout and how did it go? How did you feel after?

I don’t remember the first workout I did…although like all WODs I am sure it was horrible but came back for more!

What’s your favorite workout?
I love Hit the Deck, clean and jerks and “Amanda.”

Least favorite workout?
My least favorite is dumbbell snatches and rowing.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
I lost about 10 lbs after starting Crossfit and eating Zone.  I gained muscle and love feeling strong.  I have high energy levels and feel confident in my body image.  I am a cancer survivor and had many side effects of the steroids in my hips, especially when I was running a lot.  Since I started Crossfit, I have had no hip or joint pain.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?

I didn’t realize how much of the ‘Crossfit mentality’ plays in everyday life activities.  Thinking and overcoming something undesirable or difficult is not so bad if you just chip away at it.  Also the idea of knowing if I can do such and such… I can do this.  Having confidence and making the impossible… possible.

Please share with us any favorite CrossFit Missoula moments:
My favorite moment was when a group of us competed at the Bridger Showdown in Bozeman.  I loved having something to train for and then competing was so fun!

Any advice for people just getting started or new to CrossFit?
Take it one workout at time and never argue with Daniel. ;)  You will end up doing 500 Sumo Deadlift High pulls!

Anything else you’d like to share?
Just want to thank our Crossfit family! I love starting my mornings with you and killer WODs!  Thank you Daniel, for all your advice, hard work and expertise!  You truly have made a difference in mine and Robby’s life!


WOD 10 Feb 2015

For max load:
High bar back squats, 3-3-3-3-3-3 reps

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Passion for elegance

by carney on February 9, 2015

Lisa pressing overhead.

Lisa achieving virtuosity in her press to overhead.

Our all consuming passion is programming workouts that are elegant in both structure and execution.” – CrossFit Linchpin

WOD 9 Feb 2015

Courtesy of CrossFit Linchpin
For time:
75 strict ring dips
50 strict chest to bar pull-ups
75 knees to elbows
50 m handstand walk


Ready, steady, go!

by carney on February 6, 2015

Ready, steady, go!

Ready, steady, go!

Learning fundamental movements mixed with competition and play helps to make fitness a lifetime pursuit.

CrossFit Missoula Kids
Winter Session Two
Thursdays, 4:15-5:00 PM
March 5 – April 23

For more information, and to register your child, email Coach Dave or call (406) 317-1988.

WOD 6 Feb 2015

Five rounds for time:
12 box jumps, 20 in
3 legless rope ascents, 10 ft, start from the knees
Bear crawl, 100 ft


You need a rope

by carney on February 5, 2015

Niels climbing the rope legless.

Niels climbing the rope legless.

You need a rope. But you don’t need twenty foot ceilings to develop your rope climbing skills or to get all the benefits. Eight feet is enough to practice the various foot locking techniques, build mad grip, arm and back strength, and even work towards your L-sit ascent. We know, because though we only have ten foot high ceilings, our team has no problem climbing fifteen or twenty foot ropes at events like the Spartan Race.

Rope resources:
Rogue Fitness
Jammar Manufacturing

WOD 5 Jan 2015

21-15-9 reps for time:
Deadlift, 110 kg
Push-ups, holding 20 kg bumper plate on your back


Stronger is better

by carney on February 4, 2015

Team 0530 in the mix.

Team 0530 in the mix.

Who needs to be strong?


The stronger you are, the easier everything else in your life is. Walking up stairs and mountains, skiing down mountains, running, cycling . . . Everything.

WOD 4 Jan 2015

Max for the day:
Clean & jerk, 2 rep


What you put in

by carney on February 3, 2015

Andy lifting 86 kg (189 lb) with two hands anyhow.

Andy lifting 86 kg (189 lb) with two hands anyhow.

You get out what you put in. How much of your hard earned money are you willing to invest in your health? Nothing in this world is free. How many hours are you willing to put into your training every day, every month, year after year? The farther you go, the harder it gets. Are you able to control what you eat, or does it control you? Food is your fuel, your medicine. Half of your points are going to come from your diet. How much are you willing to put in?

WOD 3 Jan 2015

Row 1,000 m
50 thrusters, 20 kg
30 pull-ups


Weekly WODs

by carney on February 2, 2015

Kate getting set to snatch.

Kate getting set to snatch.

Students of CrossFit Missoula receive the WOD’s for the week on Sunday, and we post them to the wall in the Box.

Our students are as varied as our programming. Most use our program to support a high quality of life and as a corner stone of their healthy lifestyle. Some use our program as their cross-training for sport or to supplement their home-gym or globo-gym training.

We have found that having the program for the week ahead of time helps them get what they want out of their fitness training.

If you would like to join our Weekly WOD’s email list, you can sign up here.

WOD 2 Jan 2015

Complete as many rounds as possible in 20 minutes:
6 toes to bar
9 burpees
12 single arm snatches, 55 lb dumbbell