Who is “Kelly”?

by carney on February 25, 2015

Abby gets set to deadlift during the 0530 class.

Abby gets set to deadlift during the 0530 WOD.

The benchmark workout “Kelly” was first posted 5 April 2005. It was created in response to a comment by Kelly Moore the day before.

“Dave K, Thanks for the kind words – Diane likes me only because she plays into two of my strongest lifts. Now have a WOD with running, wall ball and box jumps and see what happens…”

Who is Kelly Moore? I leave it to Darrell “Bingo” White to describe her.

“Kelly Moore is one of the original CrossFitters, but more than that she is the stuff of which legends are made. If you were a Main Page CrossFitter you would always look for Kelly’s results and compare yourself to her.”

You can read Bingo’s comment (#7) posted on 6 January 2012 in its entirety here.

Every named WOD has a story and a lesson to it. One primary teaching point of “Kelly” is to pursue your weaknesses. Do more of what you’re not good at.

A chain is only as strong as its weakest link. All training and every program will naturally leave gaps, weakness, in your overall fitness. There’s no secret method for identifying the areas of your work capacity and ability that are lacking. We all know what we’re not good at and will avoid doing. But those are exactly the areas we should focus our attention and efforts if we are in true pursuit of CrossFitness.

“There’s way more benefit there for your fitness . . . in pursuing that weakness than there is putting more attention into your strength.” – Glassman “The Hopper” lecture, 14 July 2007 (1:57)

WOD 25 Feb 2015

“Kelly”
Five rounds for time:
Run 400 m
30 wall balls, 20 lb
30 box jumps, 20 in

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Student Spotlight – Robby Farnes

by carney on February 23, 2015

Robby lifting 68 kg (150 lb) in the two hands anyhow.

Robby lifting 68 kg (150 lb) in the two hands anyhow.

Where are you from?
Missoula

When did you first start training at CrossFit Missoula?
Kate and I decided to start up right after we got married. It was the July 2012.

Tell us about your sports & fitness background:

In high school I played football, basketball, threw javelin and ran relay in track.

How did you first get exposed to CrossFit?

Kate was doing Crossfit when we first started dating. She always talked very highly of it and wanted to start it back up. So we figured it would be a great thing for us to do together.

What was your first workout and how did it go? How did you feel after?
I don’t remember the exact work out. But I know it had 400m runs and overhead squats. I stunk it up.  Could hardly do one OHS. I remember getting lapped multiple times. Felt like crap afterword’s and my self a steam was also very low. But I think it was very good for me. I came in thinking I was in pretty decent shape. It showed my one of my biggest weakness right out of gate and showed me how much I had to improve on.

What’s your favorite workout?
I love workouts that have rope climbs and stone cleans.

Least favorite workout?

Anything with thrusters or wallballs.

What sort of changes have you seen in your body, health and fitness since starting CrossFit?
My body has leaned out a lot. More than anything, I have noticed that I have a lot more energy in every day things. I don’t get tired as often. I seem to sleep a lot better at night and wake up ready to go right away. I all around feel better. No more lower back pain or any shoulder pain.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?

I think the biggest unexpected change is how much I like Crossfit. It is truly addictive. We started out doing 2 days a week and have slowly progressed to doing 5 and sometimes 6 days a week. Any time we miss a workout or go a couple days without working out just feels wrong.

Please share with us any favorite CrossFit Missoula moments:
I loved the “Murph” group workout. Had a lot of fun and enjoyed the big group workout.

Any advice for people just getting started or new to CrossFit?
Just stick with it. The first couple weeks are tough. At first it almost doesn’t seem like it is worth the hard work. But if you hang it there and stick it out it really does pay off.

Anything else you’d like to share?
I would like to thank Daniel for all his hard work. It really does make a big difference. Knowing that your coach cares as much as you do about our physical fitness and reaching our goals really pushes and keeps me committed.



WOD 24 Feb 2015

Five rounds for max reps:
Deadlifts, 90% of one rep max
Dips

Rest as needed between rounds.

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Three days

by carney on February 23, 2015

Tysen stopping in to throw down and lift some "heavy-ass shit!"

Tysen stopping in to throw down and lift some “heavy-ass weight!”

First event of the 2015 CrossFit Games Open will be announced 26 Feb. Only three Days!

About the Open

There have been some changes to the rules and structure of the Open from 2014. One of the biggest changes is the addition of a scaled event option. In scaled versions of Open events, the loads and movements will be reduced and simplified. If you were unable to compete in the Open in previous years due to limitations in your strength and abilities, this could be your year to get in on the fun!

Get registered!

As we have done in the past, CrossFit Missoula will incorporate the Open Events into our regular programming. Events will be released Thursday nights. CrossFit Missoula will do them for our Workout of the Day on Friday.

Those who are registered for the Open will have the option of doing the events outside of class.

CrossFit Games rulebook.

WOD 23 Feb 2015

“Hit the Deck”
Using a standard deck of cards, shuffle the deck, and deal the top nine cards face up. For time, complete all the work represented by the cards where:

Hearts = Pull-ups
Clubs = Push-presses, two 45 lb dumbbells
Diamonds = Toes to bar
Spades = Squats, 45 lb dumbbell
Jokers = 500 m row (Run 400 m)
Aces = 1 rep
Face cards (Jacks, Queens, Kings) = 10 reps

Once you’ve finished the hand (round), deal another nine cards face up. There are six hands in a deck.

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Competition breeds excellence

by carney on February 20, 2015

Jarod catching air over the box.

Jarod soaring over a twenty inch box.

Cartels vs. Competition. Control vs. Freedom. Fear vs. Courage.

CrossFit Missoula affiliated in March 2006. Over the years, as more affiliates have joined the ranks, there have been requests, more like pleas from some affiliates for greater regulation from CrossFit, Inc. What they want are protective zones, blocking other affiliates from opening Boxes nearby. They argue that the CrossFit Level One Trainer course doesn’t provide enough education to allow just anyone to become an affiliate. Their stance is that it “protects” the unsuspecting person who may fall victim to reckless, incompetent trainers. Their suggested standards, however, conveniently higher than the ones that were required of them. Ultimately, they want control over the movement of CrossFit boxes into their area for fear of competition. For fear of losing clients to a better Box.

Thankfully, CrossFit HQ, declines to exert such control over where, when, or how we operate our Boxes. The understanding being that good trainers and good business owners will succeed.

You find this tug-of-war battle between those who want control over industry standards in order to secure greater profit, and those who want the freedom to let best practices based on data and empirical evidence prevalent in many industries.

The fitness industry isn’t any different. One of the challenges facing our profession is “The NSCA and ACSM pushing to allow only ‘licensed’ fitness practitioners in every state.

Whether you’re a fitness enthusiast or professional, these costly and unnecessary licensing requirements will affect you. Help us take a stand against mandated licensure for fitness professionals. Contact your state’s legislators and let them know that you believe competition breeds excellence, and prefer to let best practices prevail.

WOD 20 Feb 2015

Courtesy of CrossFit.com
21-18-15-12-9-6-3 reps for time:
Deadlifts, 115 kg
Strict knees-to-elbows

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WOD spontaneous

by carney on February 18, 2015

Kaelan and Vivian getting their "PT" done.

Kaelan and Vivian getting a quick WOD in.

Once kids learn the movements and language of CrossFit, they love it. Then watch out! When fitness is fun, spontaneous WOD’s tend to break out when you’re trying to get them loaded in the car.

CrossFit Missoula Kids (5-9 yrs old) upcoming  schedule:
Session Two:  5 Mar – 23 Apr
Session Three:  7 May – 19 Jun

Classes meet Thursdays, 4:15-5:00 PM. Sessions are $49 each ($42 per additional sibling). Each session has seven classes. Email coach Dave for more information and to register your child.

WOD 19 Feb 2015

Three rounds for time:
Run 800 m
5 legless rope ascents, 15 ft
15 dips

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Our battles

by carney on February 17, 2015

Tim elbows out as he drops under.

Tim keeping his elbows out before he drops under the bar.

There’s a saying: “The more you sweat in training, the less you bleed in battle.” Our work here is to prepare ourselves for the world, outside of the box, within which we live, work, play, and fight. Competitions and events, though fun and entertaining, are just that . . . fun and entertaining. Our battles are waiting for us the moment the clock stops. For many of us, the demands of our work, the ache of old injuries, and the need to be strong for our families is what drives our training. We have a responsibility to be strong, “for the strength of the pack is the wolf . . .”

WOD 18 Feb 2015

Five rounds of the following.
Complete as many reps as possible in 3 minutes:
6 maddawgs, two 35 lb dumbbells
6 pull-ups

Rest 1 minute between rounds. The maddawg is a push-up to clean to thruster.

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Every day

by carney on February 16, 2015

Rachel and Steph getting their work done.

Rachel and Steph getting their work done.

Warm-up. Incorporate some skill work on something you’re trying to get better at (i.e. handstands, muscle-ups, snatch, clean, etc.). Set-up your workout area. Choose your loads. Scale if you have to, want to or are told by your coach to. 3-2-1-Go! Hard and fast. Attack it like life and death hang in the balance. Someday it might. Once it’s over, congratulate yourself, you’ve accomplished what many are afraid to try. High-five your compatriots. They were there with you. They know what you did, and know how you felt. Put away your equipment and clean up the sweat, blood, and tears. Drink some water. Stretch and mobilize. Hit some static holds (i.e. hangs, planks, supports, L-sits, etc.). Debrief. Record your results and make some notes in your training journal. Go home, or to work, or to play. You’re done. See you tomorrow.

WOD 17 Feb 2015

Five rounds for time:
20 foot walking lunges, 35 kg barbell front racked
12 power snatches, 35 kg

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Heavy

by carney on February 15, 2015

Andy climbing the rope legless.

Andy getting up the rope.

Heavy day. How heavy will you go? Heaviest weight you can maintain position and form. That’s how heavy. Heavy is going to be different for different people. Genetics, training, nutrition, recovery, and grit coming together in a singular moment of all out determination and effort. How heavy will you go? Heavy.

WOD 16 Feb 2015

For max load:
Shoulder press, 3-3-3-3-3-3 reps

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One hundred thirty-four

by carney on February 14, 2015

Robby deadlifting.

Robby deadlifting.

On 22 September 2013, CrossFit Missoula began running the “Hero” WOD’s on Saturdays. There are currently one hundred thirty-four Hero WOD’s. We’ve been working through them in alphabetical order, beginning with “Abbate”.

With an average of fourteen Heroes added annually, we should finish up sometime in the first quarter of 2017.

The first Hero, was “Murph”.

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

One of my favorite quotes regarding LT. Murphy and his workout “Body Armor” was given in an address to a bunch of 2011 Kokoro Camp participants, which included a bunch of CrossFit Games all-stars. You’ll find the quote at 2:30 in the linked video.

“Murph was a bad-ass dude, that’s all there was to it. This wasn’t a hard workout for him. This wasn’t a hero workout. Epic workout. This was Wednesday.”

You’ll often find the Heroes to be of longer duration, and prescribe heavier loads, than a typical workout of the day. The concept of design, we believe, is not to maximize power outputs (intensity), but on testing grit, and will. They offer us opportunities to train and cultivate our “no quit” mindset and attitude.

CrossFit Missoula approaches the Heroes in a similar fashion to preparing oneself for something like a Kokoro Camp, Spartan Race, or GORUCK challenge. The Heroes contain the essence, the shadow, of what it takes to make it through longer events, and real world catastrophe (i.e. war, flood, fire, etc.). Essentially, the Heroes help prepare us for battle on the many known and unknown fronts we face.

Like any CrossFit workout, these workouts should be scaled to every individual’s ability, and tailored to their training, competition, and life goals.

Lastly, and most importantly, we want to remember that the Heroes are more than a bunch of “epic workouts.” These workouts are named for the once living, laughing, loving and loved human beings who paid the ultimate price. We do these workouts in remembrance of these men and women and as a celebration of life and freedom.

WOD 14 Feb 2015

“Lee”
Five rounds for time:
Run 400 m
1 deadlift, 157 kg
3 cleans, 84 kg
5 push jerks, 84 kg
3 muscle-ups
1 rope ascent, 15 ft

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13 Days

by carney on February 13, 2015

Saturday 0900 in the mix.

Saturday 0900 in the mix.

First event of the 2015 CrossFit Games Open will be announced 26 Feb. Only 13 Days!

About the Open

There have been some changes to the rules and structure of the Open from 2014. One of the biggest changes is the addition of a scaled event option. In scaled versions of Open events, the loads and movements will be reduced and simplified. If you were unable to compete in the Open in previous years due to limitations in your strength and abilities, this could be your year to get in on the fun!

Get registered!

As we have done in the past, CrossFit Missoula will incorporate the Open Events into our regular programming. Events will be released Thursday nights. CrossFit Missoula will do them for our Workout of the Day on Friday.

Those who are registered for the Open will have the option of doing it at another time.

CrossFit Games rulebook.

WOD 13 Feb 2015
Complete as many rounds as possible in 20 minutes:
2 Turkish get-ups, 28 kg kettlebell
4 box jump overs, 24 in
6 toes to bar

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