Fun with fear

by carney on June 30, 2014

Hitting the deck Team 05:30 “Hit the Deck”

You never know how much you can do, until you try to do more than you are able. Fear of failure and rejection often hold us back from going for the things we want most in life. But how do you know you will not succeed unless you try? Improving your ability to move forward with courage into situations that have no guarantee of success takes practice. Make it a daily habit to look for opportunities to risk a little, e.g., register for an upcoming athletic event, answer a sales call, make a sales call, ask the cute guy or gal out for coffee, etc. Make a game out of it. Recruit a partner and keep score. Loser owes $50, or buys drinks, or donuts, whatever. Have fun with your fear!

Workout of the Day

For time:
Row 500 m

Complete as many rounds as possible in 20 minutes:
4 Turkish get-ups, 60 lb dumbbell
8 box jumps, 20 in
12 single arm power snatches, 60 lb dumbbell


Born predator

by carney on June 27, 2014

Alaina doing her pull-ups on the outdoor rig. Alaina doing her pull-ups on the outdoor rig.


The third unique environment you want to have command over is combat (defense and control of an aggressor). Humans doing violence to other humans has been a part of our reality forever. And it will always be. You were born a predator, and then socialized to pretend you are not. CrossFit Missoula’s self-protection program helps connect you to your predator self. The part of you that will protect you when attacked, the part of you that will fight to survive.

There are many good authors and books out there on the subject of violence and self-protection, but two that we put directly in the hands of our new students are:

Gavin De Becker’s “Gift of Fear” and either Tim Larkin’s “Survive the Unthinkable: A Total Guide to Women’s Self Protection” or “How to Survive the Most Critical 5 Seconds of Your Life

Workout of the Day

Five rounds for time:
75 double unders
15 overhead squats, 42 kg
12 toes to bar

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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

50-40-30-20-10 reps for time:
Double unders


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


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


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)


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


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


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


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