Take two

by carney on January 5, 2015

Laura and Andy working deadlifts

Now that the Holidays are officially over, it’s time to get back after your fitness goals. The two-step process that is guaranteed to get you back into your groove is:

1.  Go to your Box, your gym, or wherever it is you workout. Don’t worry about what you’re going do, just get there. If you happen to train at a CrossFit gym, or work with a personal trainer, then you don’t have to worry about what you’re going to do. It’s already taken care of for you. If you train solo, then just getting there is half the battle. Once you’re there, you’ll find something to do. If not, just go home and come back again tomorrow. Do that every day, until you do something. Once the ball is rolling, it’s harder to stop.

2.  Go to Sleep. Do yourself a favor and get the 7-9 hours sleep you need to perform at your best. Even if you train hard, eat all the right foods, take the most expensive supplements, and have the blessings of good genetics on your side, you’re  health is going to suffer if you don’t get enough sleep.

The Benefits of a Good Night’s Sleep

Workout of the Day

15-12-9 reps for max load:
Clean & jerks

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.


Student Spotlight – Jacob Levin

by carney on January 2, 2015

Jacob racks the barbell for a front squat

Where are you from?
Beaufort, South Carolina, originally. I’ve moved around a good bit in my life. Sometimes I even forget a few of the states I’ve hit.

When did you first start training at CrossFit Missoula?
August, 2013

Tell us about your sports & fitness background:
I was never a very athletic kid. I preferred books to sports, though I spent a lot of time racing small boats in sailing regattas as a kid. Growing up, I spent time studying various martial arts, though I never stuck to one past a year or so. I’ve studied Brazilian Jiu-Jitsu, Krav Maga, Hawaiian Kempo, Muay Thai, and Jeet Kune Do. I served in the US Army and, while that didn’t turn me into a champion athlete, I certainly learned a lot about fitness and about how to push myself far outside my comfort zone. Apart from my general running and rucking, I also attended the US Army Combatives Level One and Two courses.

How did you first get exposed to CrossFit?
I was in college, back in 2006. The movie “300” was either just coming out, or had just come out, and everyone was talking about that wacky “300” workout. My friend Amber and I got curious, did some research, and discovered CrossFit. We spent the next two years training ourselves, though we weren’t really any good at it! My first affiliate visit was in 2008, while I was studying in Leeds, England. I attended CrossFit Manchester, and was absolutely humbled. That was when I realized that I needed a real coach, if I was going to get good at this stuff. When I got back from overseas, Carolina CrossFit had just opened, and that became my new home.

What was your first workout and how did it go? How did you feel after?
I don’t remember my very first workout, but my first one at Carolina CrossFit was “Murph”. I was doing jumping pullups rather than regular pullups, but I did wear the weight vest. It rocked my world. I think I spent thirty minutes afterward just rolling from my back to my side. I loved it!

What’s your favorite workout?
I’m not sure! Maybe “Nicole”? Anything with pullups.

Least favorite workout?
Anything with double-unders. God, I hate double-unders.

What sort of changes have you seen in your body, health and fitness since starting CrossFit?
When I was in college, before I started CrossFit, I weighed 117 and looked like a skeleton. I could stick my hands inside my ribcage. I’m over 20 pounds heavier now, and have a much better body composition. I’m able to do things I wouldn’t have thought possible five years ago. In particular, since I came to Crossfit Missoula, I’ve overcome a serious back injury. I’m able to run again – and to even enjoy running, which used to hurt like hell. Health-wise, I sleep better, I feel more energized throughout the day, and I’m far more conscious of the way my body is moving and feeling than I ever have been before.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?
The biggest thing that I’ve noticed, particularly in the past six months, is a shocking increase in mental clarity. I’ve always been a smart guy, but I’ve suffered from things like ADD and depression at different points in my life. I’ve had a hard time focusing on tasks, or finding the motivation to stick with them. Since I’ve really committed to CrossFit, I find that those problems are largely gone. I can focus, and think clearly, in ways that I haven’t been able to for years.

Please share with us any favorite CrossFit moments:
My favorite CrossFit Missoula moment was actually during one of my coaching sessions. We were doing one-rep max  jerks, and I watched my two athletes both set new personal records. I think that I was more excited than they were! Realizing how far I’ve come, from barely being able to understand a jerk to helping someone else improve theirs, was amazing. It just felt great!

Any advice for people just getting started or new to CrossFit?
Get excited! These workouts are tough, and they can be intimidating. But they’re only as scary as you let them be. Change the way you’re looking at the challenge – tell yourself how pumped-up you are to crush this thing! Bring that level of enthusiasm to every task, and you’ll succeed massively.

Anything else you’d like to share?
I get pissed off when someone tells me that I can’t do something. It flips a switch in my head, and I set out to crush that thing. If there’s one thing I’ve learned from watching myself and everyone else in the gym, it’s that we should never let someone else tell us what we can’t do. I see people doing some amazing things every time they come in.


Workout of the Day
3 Jan 2014

For time:
21 overhead squats, 42.5 kg
42 pull-ups
15 overhead squats, 42.5 kg
30 pull-ups
9 overhead squat, 42.5 kg
18 pull-ups

Courtesy of CrossFit.com


CrossFit Missoula Kids

by carney on January 2, 2015

David and the CFM Kids stun the box-aliens with front squat blasters

Next CrossFit Missoula Kids 6 week session begins next week.
January 8 – February 19
Thursdays, 4:15-5:00 PM

Email David for more information and to register your child.

Workout of the Day

Complete as many rounds as possible in 3 minutes:
21 double unders
15 power snatches, 35 kg
9 toes to bar

Recover 1 minute, and repeat for a total of 5 cycles.



Day one

by carney on December 31, 2014


Jenny and the evening crew doing overhead dumbbell lunges

Welcome to 2015!

No big deal, right? Just another day to better ourselves, our relationships, and our communities — business as usual at CrossFit Missoula.

That being said; CrossFit Missoula does have some new programs rolling out in 2015.

The first coming off the line begins 16 January. CrossFit Missoula will be offering a free group WOD for Military Veterans on Fridays at 1900 hours.

The CrossFit Missoula Veterans Program is the brainchild of one of our coaches, Jacob. Veterans themselves, Jacob and Tim will be heading the program. For more information and to get signed-up, email Jacob and email Tim.

Workout of the Day
Courtesy of CrossFit.com
For max reps:
Inverse Tabata shoulder press, 70 kg
Inverse Tabata front squat, 110 kg
Inverse Tabata deadlift, 165 kg

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

New Year’s Day Schedule
11:00, 17:00, & 18:00 hour classes only.


Hardwired protection

by carney on August 6, 2014


Team 17:00 deep into an Ab-WOD.

Intuition. One of your primary, genetically hardwired mechanisms of self-protection. Learn and understand this powerful tool you were born with and significantly increase your odds of avoiding danger. Gavin de Becker is a (if not the) leading authority on intuition and its role in keeping us safe. Listen to his 2013 talk to the St. Francis College on intuition and your gift of fear (52 min 44 sec).

Workout of the Day

For max load:
Thrusters, 1-1-1-1-1-1-1 reps



by carney on August 5, 2014

Noella and Steph front squat

Front to back: Steph and Noella get after their front squats.


Reflection of the Day: Who do you have to thank for the successes you have had in your life?

Success does not happen in a vacuum. Our lives are the result of the interplay of our genetics, our relationships with others and our environment, and our free will. Who are the people in your life that stand out and deserve recognition for the part they played in your development?

Workout of the Day

For max load:
Sumo-deadlift, 5-5-5 reps

21-15-9 reps for time:
Sumo-deadlift high pulls, 42.5 kg
Ring dips


Showing up

by carney on July 24, 2014

Nick front squats

Nick redlines his effort while maintaining solid position in the front squat.

If you want your life to change for the better, all you have to do is show up. Showing up is equal parts being present and doing the work. This applies to anything you want to improve in your life whether personal or professional. As an athlete, it is being in the gym ready to train. As a coach, it is having the doors open, lights on, and being ready to train your clients and athletes.

Workout of the Day

Five rounds for time:
20 pull-ups
40 push-ups
60 squats



by carney on July 21, 2014

Rob does weighted pull-ups

Rob adds load to his pull-ups.

Ah, Monday at last! Whatever your successes and failings were last week, let them go! This is a new week, a fresh start at working towards you becoming a weapons-grade human being.

Workout of the Day

Five rounds for time:
Run 400 meters
6 rogue barbell complexes, 50 kg

The rogue barbell complex consists of a ground to overhead (squat clean & press or squat snatch) followed by two lunges (left and right).


Hair of the dog

by carney on July 10, 2014


Starla pulls the barbell high, because she can.

Like any movement, the sumo-deadlift high pull (SDHP) is a great tool for exposing limits in range of motion, lack of coordination, and weakness. By default, it then is the best movement for helping to correct said deficiencies.

The SDHP itself does not create a shoulder or back problem where there is none. The healthy human body is perfectly capable of achieving a range of motion at relatively high loads and volume without incident. The inability to achieve the required range of motion and pain within a joint or muscle is most often weakness within the structure and not an injury requiring medical attention.

A good trainer will be able to identify these weak areas and along with feedback from their athlete be able to establish a plan of action that will result in the desired goal of moving heavier loads more quickly through the established range of motion.

The two most common errors people will make when they experience pain with any movement or activity is to either (1) stop the activity indefinitely, either “waiting for it to heal” or giving up on it all together or (b) they will “push through the pain” and keep doing it. Both paths lead to greater dysfunction, pain, and injury.

The goal is always to be able to complete the movement or perform the activity fully and pain free. Dysfunction within the structure and injury are the two things that will impair movement.

The way out is through. You must identify the problem and take measures to correct it. Good bodywork – chiropractic, physical therapy, osteopathy, and massage therapy – can help to restore functionality and balance to the body’s structure.

But then we have to get right back to the problematic activity – hair of the dog that bit you – both as a retest and to continue building ability and strength for it.

Workout of the Day

In as few sets as possible:
75 overhead squats, 45 kg


Hump day

by carney on July 9, 2014

Front rack lunges

Travis and Kate do barbell lunges

Hump day. Get up, get out, and get busy! Face the toughest days with your strongest, most determined self.

Rise and Grind

Workout of the Day

Three rounds for time:
Run 800 m
9 weighted pull-ups, 45 lb
21 ring dips