The wolf you feed

by carney on March 22, 2015

Robby judging Tim during the CrossFit Games Open 15.4.

Robby judging Tim during the CrossFit Games Open 15.4.

Which wolf do you feed? An old Cherokee told his grandson, “My son, there’s a battle between two wolves inside us all. One is Evil. It is anger, jealousy, greed, resentment, inferiority, lies, and ego. The other is Good. It is joy, peace, love, hope, humility, kindness, and truth.” The boy thought about it, then asked, “Grandfather, which wolf will win?” The old man quietly replied, “The one you feed.”

The above parable is one of my favorites. Every day we are faced with choices. Each choice offers different paths. Sometimes these paths can lead in nearly opposite direction to one another. You can only choose one direction, and you are not allowed to go back, only forward. Feeling the emotions that stir within you can help to direct you along your path. Are the emotions of jealousy, resentment, greed, etc. dominating your days? Then perhaps it is time to choose another path.

WOD 23 Mar 2015

Courtesy of

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Your score is the heaviest load for the snatch, clean and deadlift.


The master plan

by carney on March 22, 2015

Sara and Joseph getting after the Saturday 1100 WOD class.

Sara and Joseph getting after the Saturday 1100 WOD class.

Our program integrates four or more training cycles into the master plan at any given time. Over time, each training cycle runs its course, and a new one take its place. Our longest training cycle began September 2013 with the introduction of “Hero” Saturdays. Every Saturday, we take on one of the “Hero” Benchmark WODs. Due to the longer duration of many of the Hero WODs, Saturday’s class was lengthened to 90-minutes.

WOD 21 Mar 2015

Three rounds for time:
Run 800 m
7 deadlifts, 125 kg
10 burpee pull-ups
14 single arm thrusters, 24 kg kettlebell (7 ea)
20 box jumps, 24 in


Fun with fear

by carney on March 20, 2015

Scott dipping during the 1700 WOD class.

Scott dipping during the 1700 WOD class.

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. 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. Get to know your fear. Have fun with it!

WOD 20 Mar 2015

CrossFit Games Open 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

{ 1 comment }

Showing up

by carney on March 19, 2015

Viv and Lillie running and jumping during Thursday's 1100 kid's class.

Viv and Lillie running and jumping during Thursday’s 1100 kid’s class.

The first part of showing up is showing up. Showing up is as simple as doing what you said you were going to do.

And, showing up is more than just walking through the door. Showing up requires you to leave your ego and life problems outside the gym so you’ll be a better training partner for someone else. It includes listening to and following directions, asking good questions, and being an attentive student so that you will get as much as you can out of today’s training session.

Showing up is putting 100% focused effort into your warm-up and your workout. It’s cheers of support and high-fives to everyone in the gym with you.

Showing up is recording your day’s successes and failures in your training journal and on the white board. It’s putting away your equipment and then helping others put away theirs.

Showing up is leaving satisfied that you showed up today.

WOD 19 Mar 2015

Teams of two, for time:
100 lb weighted carry, 1 mile
60 muscle-ups

Teams will have one 100-pound bag and one set of rings. Only one person can carry the bag at a time. If the bag touches the ground between the start and finish of the mile, a 15 second penalty will be added to final time. Scale as needed.


Predator born

by carney on March 17, 2015

Scott and John in the middle rounds of a team workout during the 1100 WOD class.

Scott and John in the middle rounds of a team workout during the 1100 WOD class.

The third unique environment you want to gain some training in is combat (defense and control of an aggressor). Humans doing violence to other humans has been a part of our history forever. And it will always be this way. We are born predators.

Though CrossFit Missoula has tabled its self-defense training programs for the time being, there are some great instructors in Missoula that can get you started. Our friend, Alain Burrese, is one of them.

Additionally, there are many good authors and books out there on the subject of violence and self-protection. Two that we put directly in the hands of our students are:

Gavin De Becker’s “Gift of Fear” and 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

WOD 18 Mar 2015

For max load:
Deadlift, 3-3-3-3-3-3 reps


Water power

by carney on March 16, 2015

Andy and Kate getting depth in their ring dips during the 0530 WOD class.

Andy and Kate getting depth in their ring dips during the 0530 WOD class.

Water is the second of three environments you need to be competent in. And not just because we see water events at the CrossFit Games. You need to be a better swimmer because one day your life might depend on it. And we are not just talking laps in the pool. You need open water skills – lakes, oceans, and rivers.

Can you swim, pulling an unconscious buddy 800 meters while wearing clothes? Do you know how to self-rescue if you get thrown from a raft or your inner tube?

WOD 17 Mar 2015

Five rounds for time:
Run 400 m
15 overhead squats, 43 kg


Machine you are

by carney on March 16, 2015

Kent and Scott getting after 15.3 during the 1700 WOD class.

Kent and Scott getting after 15.3 during the 1700 WOD class.

Gravity is one of the three environments that you need to have command over. At CrossFit Missoula, we teach you to move your body and objects in gravity. Here, the machine you are is learning to work efficiently and powerfully.

WOD 16 Mar 2015

21-18-15-12-9-6-3 reps for time:
Power cleans, 60 kg


Recognition and thanks

by carney on March 14, 2015

0530 WOD class in the mix.

0530 WOD class in the mix.

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?

CrossFit Missoula would like to “thank” our students and their guests for a great week of Guest Days! CrossFit Missoula is what it is because of you! Thank you!

Guest Days WOD 14 Mar 2015

In teams of two, for time:
Run 1 mile
15-12-9 reps
Back squats, 80 kg
Shoulder presses, 40 lb dumbbells
L pull-ups

Each team will have one barbell, one set of dumbbells, and one pull-up bar. At the start of the WOD, teams will complete the run together. For the circuit, members should begin at a different station. Each athlete will complete 15-12-9 reps of the circuit. The clock stops when all reps have been completed. Scale as needed.


Strong and fast

by carney on March 12, 2015

Tim midway through a Turkish get-up during the 0530 WOD class.

Tim doing Turkish get-ups with a 24 kg kettlebell during the 0530 WOD class.

Multi-joint, whole body movements make up the core of our program at CrossFit Missoula. Gymnasticsbody control – climbing, crawling, running, jumping. Predating history and the development of tools, we first moved ourselves through our environment. And we were strong and fast.

Weightlifting – picking things up and moving them around our environment – a.k.a “work”. We wanted to build things, break things, and challenge each other. Who could lift the heaviest? Throw the farthest? Who could do it faster? Logs and rocks evolved into barbells and dumbbells. A natural process in an attempt to move heavier and heavier loads from the ground to overhead. And we were strong and fast.

Evolutionarily proven, time-tested tools and methods of strength and conditioning brought back into mainstream by the new science of fitness, of health and human performance – CrossFit.

Constantly varied, functional movements, performed at relatively high intensity for the sole purpose of increasing work capacity across broad time and modal domains.

And we are strong and fast.

Guest Days WOD 12 Mar 2015

In teams of two, for time:
Run 400 m
Three rounds:
12 burpees
12 deadlifts, 100 kg
12 knees to elbows
12 box jumps, 24 in
Run 400

Each team will have one barbell, one pull-up bar, and one box. Students will set up the station as if they were completing the WOD alone. Modify movements and load according to your ability. Guests may need to further modify movements and loads. Burpee reps can be reduced, or can be simplified to push-ups. Deadlifts can be modified by reducing reps, or changing to squats, or squat jumps. Two loads can be used, but athletes will need to change the load before taking their turn at the bar. Knees-to-elbows can become hanging knee raises or bar hangs. And box jumps, can be step ups, or lunges. At the start of the workout, teams will complete the run together. For the circuit, members should start at different stations. All members must finish their three rounds before the final run. Finished members can help their team mates complete their circuit. Team members are also allowed to “pass” another member on a station. The clock stops when the entire team crosses the finish.


Student Spotlight – Laura Thompson

by carney on March 11, 2015

Laura deadlifts during the 1100 WOD class.

Laura deadlifting during the 1100 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 grew up as a tomboy in Idaho playing soccer, hockey, softball, volleyball, skiing, etc…  As the years have passed I’ve done less organized sports but more skiing, hiking, and mountain biking. I am a civil engineer, but still looking for what I want to do when I grow up. For fun it seems like I spend most of my time doing things with my husband, 2 daughters, and dog. They keep me busy.

When did you first start training at CrossFit Missoula?
I started in January 2013, just over 2 years ago.

How did you first get exposed to CrossFit? Describe your experience.  
My brother-in-law is a minister who is also a police chaplain in Missouri. Several of the officers that he works with invited him to join them at CrossFit & he fell in love with it. After a while my oldest sister joined him & raved about how great it was. She is 13 years older than me & has never been an athlete so I knew that if she could do it, I could do it too.

What’s your CrossFit “super power”? What are you good at?  
The first named WOD that I was able to do without scaling at all was “Annie” because I can do double-unders & situps. (Possibly still the only named WOD I can do…)  So guess those are my strengths.

What’s your CrossFit “goat”?
What skill or ability are you currently chasing?  Squats! Ugh. While they have gotten a lot better, they are still a major weakness.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?  
I think the biggest change is that I just have a lot more energy, especially on the days I get up & go to the 5:30am class. Also, I don’t worry that there is anything in my daily life that I cannot do. When my girls were little I couldn’t stand up with them on my back if they were in the backpack. Now if the little one gets tired while hiking I can squat down & have her jump on & stand back up. That never would have happened before.

Please share with us any favorite CrossFit Missoula moments:
I think my favorite was when I tried to climb the rope after being in CrossFit for about a year. I had tried once before shortly after I started, but just hadn’t tried again. I used my legs & got the rope all set up & was at the top before I even realized what was happening. When I got down everyone was looking at me & they were all so happy for me. I also think doing The Murph last spring was one of the hardest (but fun) times I’ve had.

What advice do you have for someone just getting started with CrossFit?
Don’t give up. The soreness will not always be so bad, so keep coming back.

Is there anything else you’d like to share?
I appreciate all of the different trainers, and how they each have their own unique styles. I am usually in Daniel’s class and get great coaching, but occasionally if I go to a different class a different coach will point out one little thing that always makes a difference. I appreciate the constant help & encouragement from them all.

Guest Days WOD 11 Mar 2015

Team “Jackie”
For time:
Row 1,000 meters
50 thrusters 20 kg
30 pull-ups

Entire class will be divided into teams. Each station will have a rower, and various load options for the thrusters and pull-ups. Members will help their guests find a load that they can complete the thrusters and pull-ups in approximately four sets. Coaches will help members and their guests determine an appropriate load. Teams will feed through the line, one at a time, starting at the rower. Teams should try and organize themselves with the fastest members in the front.