Task at hand

by carney on April 9, 2015

Kent pressing for a new personal record during the Saturday 0900 WOD class.

Kent pressing for a new personal record during the Saturday 0900 WOD class.

Every movement and exercise places unique and specific mechanical stress on your body. Your muscles, joints, and nervous system must work together in specific ways to complete the task at hand. Simply completing these various tasks, detailed in the WOD, exposes weaknesses, improves mobility, enhances stability, and builds your strength and conditioning.

WOD 10 Apr 2015

Find 1-rep max Jerk in 10 minutes.

Five rounds for time:
9 deadlifts, with 1 rep jerk weight
15 toes to bar
42 double-unders


Success depending

by carney on April 7, 2015

Kate and Tim rep out muscle-ups during the 1700 WOD class.

Tim and Kate rep out muscle-ups during the 0530 WOD class.

Your chance of success depends on many things. Whether starting a business, going to war or lifting heavy weight overhead, preparation, mindset, commitment, and follow-through will help ensure successful outcomes.

WOD 8 Apr 2015

Five rounds for time:
Run 400 m
5 stone cleans, 142 lb
24 ft stone carry, 142 lb


Student Spotlight – Tim Chamberlain

by carney on April 6, 2015

Tim barbell presses during the 0530 WOD class.

Tim barbell presses during the 0530 WOD class.

Tell us a little something about yourself: Where are you from? What do you do for work and fun? What is your sports & fitness background?
Originally from CA and have lived in MO, TX, LA.

I’m a Field Engineering Manager for a 911 Telecommunications Software company and a Part Time CrossFit Trainer!

I very much enjoy hunting and fishing but any activity that takes me outdoors with my family makes me very happy.

As a kid I loved wrestling (still do). I weighed 110 lbs my freshman year in High School so I gravitated to activities that played to my size: Wrestling, Tennis, Skiing. After High School I enlisted in the ARMY and began the standard PT regiment: Run, Pushups, Sit-ups – Repeat…

When did you first start training at CrossFit Missoula?
Lisa and I began in Feb. 2012

How did you first get exposed to CrossFit? Describe your experience.
Lisa swears I told her about CrossFit and I’m certain she told me but nonetheless she began corresponding with Daniel and set us up for an intro. We returned the following day for our first WOD – Fight Gone Bad! I remember feeling like I was going to die. I looked across the gym at Kelly Stensrud who was destroying the WOD like only Kelly can and thought “I need to do more of this, a lot more of this!”

What’s your CrossFit “super power”? What are you good at?
I am very comfortable being upside-down so HSPUs, Handstand walks, Wall Runs etc play to my strengths.

What’s your CrossFit “goat”? What skill or ability are you currently chasing?
I’m always working on my OLY technique and Coach Jacob has been a huge help but specifically I’m chasing a 300 Fight Gone Bad score and my 10th consecutive Muscle Up.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
I’m bigger, faster and stronger. I have more energy and I’m generally more capable.

Please share with us any favorite CrossFit Missoula moments:
There are many but some of my favorite moments include: L1 Training Sessions with Daniel & Tysen, Spartan Racing, Competing in the Downtown Throwdown and the 2014 Memorial Day Murph Challenge. Looking forward to creating many more!

What advice do you have for someone just getting started with CrossFit?
Get involved. Come to events, gym parties and activities outside of the WOD. You will get to know some really amazing people.

Vary your training time slot. If you are a “morning person” hit an evening class from time to time and vise versa; acknowledge how your body responds to different training times. Learn from other coaches and members.

Is there anything else you’d like to share?
One of the reasons I love CrossFit is that it makes no difference where you come from, old or young, rich or poor – If you are willing to come in and leave everything you have “on the mat” you get to be part of a pretty cool Tribe!

WOD 7 Apr 2015

For max load:
Back squat 1-1-1-1-1-1-1 reps

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The path is not straight

by carney on April 5, 2015

Jenny and Brett cleaning during the 0530 WOD class.

Jenny and Brett cleaning during the 0530 WOD class.

The most successful students keep a training journal. The path of fitness is not straight. Sure, there are good weeks, even good months, where personal records come in bunches like grapes. And then, there are the numerous obstacles, detours, and setbacks along the path. Your journal serves as your personal guide book. It records where you’ve been, and helps keep you focused on where you want to go. If it’s worth doing, it’s worth writing down.

WOD 6 Apr 2015

For time:
Run 800 m
100 pull-ups
100 push-ups
Row 1,000 m


When heart is all you’ve got

by carney on April 4, 2015

Travis pulling a heavy clean during the 0530 WOD class.

Travis pulling a heavy clean during the 0530 WOD class.

Sometimes heart, your strength of will, is the only thing that keeps you moving forward in a workout, a mission, or a battle against cancer. Like anything else, your willpower needs to be cultivated, nurtured, and exercised. In your next WOD, practice not quitting. Push harder against the workload and recover less between sets. Explore your anxiety and fear around pain and failure. Day by day, strengthen your resolve never to quit because sometimes, heart is all you’ve got.

WOD 4 April 2015

5 rounds for time of:
35 kettlebell swings, 24 kg
30 push-ups
25 pull-ups
20 box jumps, 30 in
Run 1 mile


Choose wisely

by carney on April 2, 2015

Curtis and Dave hammering out the 15.3 Open event.

Curtis and Dave hammering out the 15.3 Open event.

Today is another day for you to be better, and do better. The decisions you make today, from how you train and what you eat, to the way you relate to your family and friends, will direct the course of the rest of your life. Life is no Nintendo game. There is no game reset button. Choose wisely.

WOD 3 Apr 2015

Five rounds for max reps:
Overhead squats, 80% 1 rep max
Strict toes to bar


Do the something

by carney on April 1, 2015

Matt catching a clean during the 0530 WOD class.

Matt and Jesse catching cleans during the 0530 WOD class.

Each of us is at the center of our experience and has full control of our ability to decide and act. Whether we choose to exercise this right or not, it is there.

Individually, each part of our body supports and is supported by another. The hand can not grip as tightly if the shoulder does not have the foundational support of the spine, pelvis, and ribs. The back will not support even a moderate load on the deadlift if there is dysfunction in the tissues and joints of the pelvis and low back.

If you want to be strong, if you want to be fit, you have to teach and train your body to work as an organized unit. You have to restore mobility, stability, and strength to weak, painful parts.

Socially, the best way we can help others, is by becoming the foundation upon which we will support them in becoming better people. Like a great human pyramid, there are those who support us, upon whose shoulders we stand, as there are those that we provide support to, those who stand on our shoulders.

“I am only one; but still I am one. I cannot do everything; but still I can do something; and because I cannot do everything, I will not refuse to do the something that I can do.” – Edward Everett Hale

A better image might be that of a giant rug of woven fibers. Each of the seven billion plus human lives make up one thread of the cloth. Cut, abrade, or remove one thread, and the fabric becomes weak.

It stands to reason then that each living thread, every person, would have a self-interest in helping to strengthen the social fabric.

What is the one thing you will do today to improve yourself?

WOD 2 Apr 2015

Three rounds for time:
400 m carry, 45 lb
9 stone cleans, 142 lb
15 burpees


Going over your head

by carney on April 1, 2015

Chad judging Travis during the 15.4 Open workout.

Chad judging Travis during the 15.4 Open workout.

Get in over your head. Use everything you can find: a barbell, dumbbell, kettlebell. Hell, even a big rock will do. Pick it up and lift it overhead. The more you do, the stronger your neck, shoulders, back, and abdominal muscles will become. Don’t worry about your bench press, it’ll be fine. Spend time putting weight overhead.

WOD 1 Apr 2015

For max load:
Thrusters, 3-3-3-3-3-3 reps


The only easy day

by carney on March 31, 2015

Brett pulling a big clean during the 0530 WOD class.

Brett pulling a big clean during the 0530 WOD class.

Nothing in this life worth having is going to be easy. You’ve got to work for it. You’re going to have to sacrifice your easy, comfortable lifestyle to get what you want in the gym and life. You’re going to have to lift more weight, and move faster today than you did yesterday if you want to make progress. Anyone who is promising you “easy”, is trying to make an easy dollar off you. Don’t settle for easy. Demand results. CrossFit Missoula produces results though it’s never easy. The only easy day was yesterday.

WOD 31 Mar 2015

Five rounds for time:
Run 400 m
9 muscle-ups


Eight missions

by carney on March 29, 2015

Laura deadlifting during the 0530 WOD class.

Laura deadlifting during the 0530 WOD class.

Eight missions to developing your self confidence (YouTube video), according to David Rutherford of Team Frog Logic.

Mission #1 – Positive attitude
Mission #2 – PT and be healthy
Mission #3 – Motivation
Mission #4 – Earn respect
Mission #5 – Set goals
Mission #6 – Integrity
Mission #7 – Mentoring
Mission #8 – Have fun!

WOD 30 Mar 2015

Complete as many rounds as possible in 15 minutes:
45 double unders
9 knees to elbows
5 deadlifts, 100 kg

Find your 1-rep max snatch in ten minutes.