Drink ad libitum

by carney on May 4, 2015

Robby repping muscle-ups during the 0530 WOD class.

Robby repping muscle-ups during the 0530 WOD class.

The Russells: Gatorade’s Hydration Confessions

WOD 4 May 2015

Find your 1 rep max clean & jerk in 10 minutes.

Then,
Wearing a 20 pound weight vest, complete as many rounds as possible in 15 minutes:
5 pull-ups
10 push-ups
15 squats

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Origins

by carney on April 27, 2015

Jesse pulling a heavy clean during the 0530 WOD class.

Jesse pulling a heavy clean during the 0530 WOD class.

“Four years, 19 countries, and 24 experts in anthropology, medicine, ecology, and health have exposed the roots of our DNA and how to prevent the modern world from making you sick.” Watch the Origins movie

WOD 27 Apr 2015

“Nicole”
Complete as many rounds as possible in 20 minutes:
Run 400 m
Pull-ups, max reps

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Foundations

by carney on April 24, 2015

Chad squatting heavy weight during the Saturday 0900 WOD class.

Chad squatting heavy weight during the Saturday 0900 WOD class.

Improving fitness (work capacity across broad time and modal domains) improves everything else about you. What you want to do and who you want to be. If you want to be a better football player, skier, hunter, father, mother, anything, then fitness is the foundation upon which every other piece of your life is built.

WOD 24 Apr 2015
Max for the day:
Snatch balance, 2 reps

YOU be the Judge Part 8: Curl, by Dr. Lon Kilgore

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Purpose of CrossFit

by carney on April 23, 2015

Jamie and Sara snatching barbells during the 1100 WOD class.

Jamie and Sara snatching barbells during the 1100 WOD class.

From the archives:

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

WOD 23 Apr 2015

Three rounds for time, wearing a 20 pound weight vest:
Run 400 m
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats

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Exploring the limits

by carney on April 22, 2015

Wall balls and box jumps during the 0530 WOD class.

Wall balls and box jumps during the 0530 WOD class.

Anyone interested in fitness should have a subscription to the CrossFit Journal. There is no other resource like it anywhere, and for $25 a year, it’s a steal. Before going to an online, searchable forum, the CrossFit Journal was delivered via email as a PDF.

When I went to my CrossFit Level One certification in 2006, we were given a  CrossFit t-shirt, and a printed and bound copy of all the CrossFit Journals published up to that point. My bound copy contains the first forty-one issues, from September 2002 to January 2006.

Occasionally, I pull out my bound copy and reread the early Journals (they are all archived in the online Journal). A Theoretical Template for CrossFit’s Programming from 2003 caught my eye today.

There’s no denying that the capacities of today’s top CrossFitters are superior to those of the past. And though these athletes train with heavier than standard “Rx’d” loads and at higher volumes, it has been our observation, over nine years of CrossFit training, that four to five days a week of “intense” (high powered) workouts are about as much as people can handle before the “wheels start falling off.”

That is to say, that the five days on with two days off, or the three days on with one day off training cycle, recommended by Coach Glassman, is tolerated well by most people. And, we’ve also seen many make steady, long term progress with as few as three days a week.

You have to find what works best for you through trial and error. You want to test the limits of your ability to recover, and the only way you’re going to do that is to get to know what it feels like to be over trained. You don’t know how much you can do, until you try to do more than you’re able.

WOD 22 Apr 2015

Complete as many rounds as possible in 15 minutes:
3 power cleans, 70 kg
6 toes to bar
9 box jumps, 20 in

Then,
Find your two rep max front squat in 10 minutes.

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Student Spotlight – Lisa Chamberlain

by carney on April 21, 2015

Lisa pressing heavy weight overhead during the 1700 WOD class.

Lisa pressing heavy weight overhead during the 1700 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?
I’m originally from Southern California. I moved to Missoula almost 10 years ago. I am a massage therapist and for fun I enjoy cross country skiing and floating the river. I have no sports background. In fact, I avoided them at all costs. Before starting CrossFit, I had a membership to a local gym and did group classes.

When did you first start training at CrossFit Missoula?
I started in February 2012.

How did you first get exposed to CrossFit? Describe your experience.
Me and my husband, Tim, heard of CrossFit, and we were bored with our gym. So we tried it out and three years later still going for it.

What’s your CrossFit “super power”? What are you good at?
Double-unders

What’s your CrossFit “goat”? What skill or ability are you currently chasing?
Hmmm let’s see… Pull-ups, dips, snatch, overhead squats, stone cleans. All of these I can do. I just want to be better at them.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?
I noticed that overall my every day activity whether it be my job for running around with the kids I feel stronger and healthier than I have before.

Please share with us any favorite CrossFit Missoula moments:
I have lots. Every time I PR something. I also really enjoy watching others meet their goals.

What advice do you have for someone just getting started with CrossFit?
It’s easy to get frustrated that just stick with it. The soreness that you experience the first two weeks is the worst, but it will pass.

WOD 21 Apr 2015

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

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Aiming for the bulls-eye

by carney on April 20, 2015

Niels pressing heavy weight overhead during the 0530 WOD class.

Niels pressing heavy weight overhead during the 0530 WOD class.

When shooting a firearm, you aim for the bulls-eye, every time. You don’t aim for near the bulls-eye. When moving through a WOD, you should aim for precise movement and exacting standards, every time. You don’t want just to get by with the minimum amount of movement, and near enough to the correct position. As the stress and effort of performance exact its toll on your ability to shoot straight or move well, you must slow down and exert greater focus into your efforts. Controlling movement is the practice. Controlled movement under stress is what leads to game winning and life-saving performances.

WOD 20 Apr 2015

For time:
21 overhead squats, 60 kg
4 L rope ascents, 10 ft
15 overhead squats, 60 kg
3 L rope ascents, 10 ft
9 overhead squats, 10 ft
2 L rope ascents, 10 ft

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Essentials

by carney on April 16, 2015

Terra, Steph, and Kate in the mix during the 0530 WOD class.

Terra, Steph, and Kate in the mix during the 0530 WOD class.

Occasionally, we get asked “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 an impressive amount of strength and a 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.

WOD 16 Apr 2015

For max load:
Turkish get-ups, 1-1-1 reps in both left and right hands

Then,
Complete as many rounds as possible in 20 minutes:
4 Turkish get-ups, 32 kg kettlebell
8 kettlebell swings, 32 kg
21 double-unders

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Mess you up

by carney on April 15, 2015

Sara box jumping during the 0630 WOD class.

Sara box jumping during the 0630 WOD class.

Becca Voigt, Emily Bridgers and Stacie Tovar Do Workout 150409

WOD 15 Apr 2015

Courtesy of CrossFit.com
For time:
20 burpees
20 hang snatches, 60 kg
20 bar muscle-ups
20 hang snatches, 60 kg
20 burpees

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What’s your why?

by carney on April 14, 2015

Sara pressing weight over head with a smile during the 0530 WOD class.

Sara pressing weight over head with a smile during the 0530 WOD class.

Why do you train hard four to six days a week? Why do you eat in a way that supports your health and performance? Why do you go to bed on time, and wake up when it is time to get up and get after it! Without your “why,” you are like a ship lost at sea.

Everyone wants to look their best, feel energized, and perform optimally, so why do so many fail to stick with their training and eating plan? Why do people eat those white flour and sugar muffins in the office break room, even though they know they are going to pull them away from their goals?

Why do people go home, instead of to the gym when they get off work, even though they know they will not only sleep better, but will feel better the next day. Why do people choose to sleep that extra hour, when they know that training will improve the productivity and quality of their day more than that extra hour of sleep?

Why do people attempt to convince themselves that planning meals, and weighing and measuring their food with scales and spoons is “too hard”? Really? How hard weighing and measuring food compared to applying for colleges and jobs, mortgaging homes, raising kids, and building your investment portfolio?

Why put forth the effort to schedule when and what you are going to eat? Why weigh and measure? Why wake up an hour early to hit the gym, even when the WOD calls for 150 burpees, and you have a long day ahead of you? Why pass up those sugary muffins, that free bread basket, that dessert tray, that second, third, fourth alcoholic drink?

What’s your “why”? Answer that and the only question left is “why didn’t I do that sooner?”

WOD 14 Apr 2015

Two rounds for time:
Run 400 m
10 wall climbs
20 push-ups
400 m weighted carry, 20 kg plate
30 pull-ups
40 squats

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