Gett’n after it

by carney on January 12, 2016

Gett'n after it in the 1700 WOD class.

Gett’n after it in the 1700 WOD class.

WOD 12 January 2016
Max for the day:
Snatch balance, 1 rep

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Stretching it out

by carney on January 12, 2016

 

Dave and Gabe stretching it out with deficit push-ups during the 0530 WOD class.

Dave and Gabe stretching it out with deficit push-ups during the 0530 WOD class.

WOD 11 January 2016
For time:
Run or row 1,000 m
Recover 5 minutes,
then handstand walk as far a possible in three efforts.

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Rip the bar

by carney on January 9, 2016

Curtis ripping the bar off the earth during the 1700 WOD class.

Curtis ripping the bar off the earth during the 1700 WOD class.

CrossFit Missoula will not be holding class today, as Daniel is in Las Vegas training with the Target Focus Training group. However, we will leave you with something to ponder over this weekend, and guide you in your fitness development.

A classic . . .

World Class Fitness in 100 Words, by Greg Glassman
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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Standing tall

by carney on January 9, 2016

Mark standing tall out of the front squat during the 0530 WOD class.

Mark standing tall out of the front squat during the 0530 WOD class.

WOD 8 January 2016
Ten rounds for max distance:
Row, 90 seconds
Recover, 90 seconds

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Power up

by carney on January 7, 2016

Andy power cleaning during the 1700 WOD class.

Andy powering up with cleans during the 1700 WOD class.

WOD 7 January 2016
For time:
100 pull-ups
200 push-ups
300 squats

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CFM WOD SOP

by carney on January 7, 2016

0530 WOD class pulling the to the chest, with additional weight or without, is the SOP for pull-ups at CrossFit Missoula.

0530 WOD class pulling to the chest, with or without additional weight, is the SOP for pull-ups at CFM.

WOD 6 January 2016
For max load:
Deadlift, 5-5-5-5-5 reps

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Reaching depth

by carney on January 5, 2016

Dave getting to depth in the back squat during the 0530 WOD class.

Dave reaching depth in the back squat during the 0530 WOD class.

WOD 5 January 2015
For time:
Run 1,200 m
9 power cleans, 60 kg
Run 800 m
15 power cleans, 60 kg
Run 400 m
21 power cleans, 60 kg

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Dropping in

by carney on January 4, 2016

Ben, dropping in from Seattle, to squat with Sara and the rest of the 0530 WOD class.

Ben, dropping in from Seattle, to squat with Sara and the rest of the 0530 WOD class.

WOD 4 January 2015
Rahoi
Complete as many rounds as possible in 12 minutes of:
12 box jumps, 24 in
6 thrusters, 43 kg
6 bar-facing burpees

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Back squatting

by carney on January 1, 2016

Sam back squatting during the 0530 WOD class.

Sam back squatting during the 0530 WOD class.

WOD 1 January 2015
Three rounds for time:
Run 400 m
12 deadlifts, 115 kg
21 toes-to-bar

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Working heavy

by carney on January 1, 2016

Kelly working heavy deadlifts during the 1700 WOD class.

Kelly working heavy deadlifts during the 1700 WOD class.

WOD 31 December 2015
For max load:
Push press, 1-1-1-1-1-1-1 reps

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