Jul/090
Chest to bar.
Casey pins chest to bar L pull-ups.
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ATTENTION: There will be no Saturday, 10 am class.
Instead: Saturday, 10 am, at the Play Fair Park beach volleyball nets, there’s going to be a Hoover Ball and BBQ throw-down. Bring some meat to burn on the grill, your favorite post Hoover Ball beverage, and/or some veggies and let’s get it on, before it gets too damn hot!
Need directions or other info. Shoot us an email or give a call 396-4069.
Happy Independence Day!
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WOD 090703
Clean 2-2-2 reps
Front squat 3-3-3-3-3 reps
Jul/093
Toughest workout of your life, everyday.
David shows true grit in the final minutes of "Cindy".
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Until today, you were allowed a choice of chest to bar (C2B) or chin over bar pull-ups. For some time now I’ve considered the C2B the full range of motion variation. A chin over the bar pull-up primarily utilizes the arms and latissimus dorsi to pull you up to the bar, which is good work, no doubt. However, the C2B also demands scapular retraction, engaging rhomboids and middle traps to pull the shoulders back, opening the chest.
With the C2B pull-up, there is clearly more work being performed, from the extra distance you must travel, and more muscles being engaged. All this adding up to increased intensity/power/benefits.
As an experiment, I asked for C2B for the “Cindy” workout from everyone. Though there was some grumbling about “not getting as good a score”, everyone complied. Thank you, by the way. It’s not easy giving up a possible PR for an experiment.
By the end of the final group workout, I was convinced that C2B needed to be the new standard. One that we will adopt and hold one another to.
Since switching over to C2B pull-ups myself, last year, I’ve definitely experienced more stability, more strength, and fewer injuries to my neck and shoulders. Though my pull-up numbers initially fell with the switch, they’re easily at or maybe even above what they were.
Would anyone who was in class today care to post to comments their first time experience with C2B in a benchmark workout?
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WOD 090702
Deadlift 5-5-5 reps
Five rounds for time:
Run 200 meters
10 L pull-ups
Jun/090
Sweat and steel.
David and Kerr wrestle "the Bear".
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July is here. July 15th is approaching fast. How are you doing on your performance goals?
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WOD 090701
“Cindy”
Complete as many rounds as you can in 20 minutes:
5 pull-ups
10 push-ups
15 squats
Jun/093
Ring power.
Kelly secures the "receiving" position of the muscle-up.
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Welcome to the new site! As you can see, it’s still under construction, but I’ve been having one bitch of a time getting stuff transferred over, so I decided to make the leap and place no new content on the old platform.
The old site will remain up, in case I do something to really screw this one up and have to fix it. Otherwise, make yourself at home and get used to the new layout.
I really like the WordPress platform and I’m looking forward to continuing to improve the site.
Let me know what you think of the new site, and more importantly, anything you find missing or just plain wrong.
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WOD 090630
“The Bear” [mov] [wmv]
Five rounds of seven sets of the following sequence:
Power clean
Front squat
Push-press
Back squat
Push press
The clean starts from the ground. The front squat must start from full hip extension. You cannot catch the clean in a squat and go straight into push-press. You may drive out of either squat directly into the press. There is no rest at the ground, not even to regrip- touch and go only. Rest as needed between rounds.
Jun/090
Leg pump.
Seth, Chris, and Michael burn through Tabata squats and box jumps.
Dip 5-5-5-5-5 reps
Run 1500 meters
Jun/091
Monkey on your back, for time.
Jenny and Jessica loaded and making their way through the Rutman Sandbag Mile.
Jenny, from Cashmere, Washington, stopped in for a WOD, on her way to Omaha, Nebraska to visit her sister. She's planning on stopping at Affiliate gyms along the way, and has plans to someday open her own gym.
Thanks for visiting Jenny! You're welcome back anytime.
Muscle-up time ladder:
Perform one muscle-up the first minute. Two muscle-ups the second. Three in the third. Continue on as long as you're able. Your score is the number of minutes completed.
Tabata mash-up:
Box jumps, 20 in
Squats
One Tabata interval is comprised of 20 seconds of work, followed by 10 seconds of rest, and repeated 8 times. In the Tabata mash-up you will alternate exercises. For example, you will start by completing as many box jumps as you can in 20 seconds, rest 10 seconds, then complete as many squats as you can in 20 seconds, then rest 10 seconds. Repeat this for a total of 16 intervals (8 intervals of each exercise). Your score is the total number of reps completed.
Jun/095
Got grip?
Jamie and Kim work the ropes.
Rutman Sandbag Mile
The objective of the Rutman Sandbag Mile (RSM) is to traverse one mile, while carrying a sandbag. The ultimate goal, is to complete the RSM in less than 15 minutes with a sandbag that weighs as much as you do.
Rules of engagement:
1. Single sandbag carry only. No heavy bags. No weight vests. No backpacks.
2. RSM starts with the sandbag on the ground inside the gym and ends when the bag hits the ground inside the gym.
3. Athletes must load the bag from the ground to the carrying position without assistance (i.e. can't set it on a box and drop load onto back or have someone help lift it into position).
4. Athletes will receive a 15 second penalty if the bag touches the ground at any time between the start and finish.
5. Athletes are not permitted to use the bag's handles or straps during loading or carrying. Any athlete caught using the straps at any time will receive a 15 second penalty.
Jun/095
Health lift.
Ramey pulls an 90 kg PR off the floor.
Future Selves by Patrick Cummings
I always enjoy the articles from Again Faster, because they get me thinking about my training and my role and responsibility as a trainer.
"Future Selves" gets me thinking about why I train. Why do you train? More specifically, why do you CrossFit?
Is it to be physically attractive? To live longer? To perform better in sport and life? Chances are, it's a little of each.
Try this. Get your training journal and on the inside cover, or on the first page, write:
Look good naked
Long life
Perform better
Next, number them in order of priority. Put a 1, 2, and 3 next to each, from most important to least. if one or more is not important to you at all, cross it out. If there's something that is important, and is not covered by the list, write it in.
Now, take a moment and reflect on each in turn. What does each of these mean to you? And, what are you willing to sacrifice to have more of it?
Learn anything new about yourself? Post experience to comments.
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For max ascents:
3 minute rope climb
"Isabel" for time:
30 snatches, 135 lb (60 kg)
Jun/090
This may get a little messy!
Kaelan prepares for the mess.
CrossFit Missoula will be switching platforms this week. It shouldn’t take more than a week for me to get WordPress figured out.
In the meantime bookmark http://www.crossfitmissoula.typepad.com to continue checking the blog.
Thanks,
Daniel Carney
Jun/090
Egoless.
Kelly reigns in his ego to develop greater strength in chest-to-bar pull-ups by using an Iron Woody fitness band.
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It's tough to do. When you are able to knock out 100 pull-ups in under 8 minutes, the thought of sticking your foot into the loop end of a giant rubber band for assistance seems ridiculous. Yet in our desire to maximize the power/intensity of a workout, we sometimes need to reduce the load from what's prescribed.
Yesterday's WOD called for weighted pull-ups. A good load would've been around 50% of your 1RM. In order to do this workout with dead hang pull-ups, and no added weight, you'd need to have a 1RM pull-up of body weight. Anything less and you'd require some assistance (e.g. a giant rubber band).
Some who did not have body weight 1RM weighted pull-ups, took on the WOD with dead hangs, and though they enjoyed a tough workout, were reduced to single pull-ups early on, slowing them down enough to significantly reduce the power/intensity of the workout.
For a beginner in CrossFit, I don't think this is even relevant, as personal records (PR) are almost a daily occurence. But as you continue on your quest for fitness, the celebration of a PR becomes less frequent, and maximizing the power/intensity of each workout will result in continued progress.
For weight:
Deadlift 1-1-1-1-1-1-1 reps
For time:
Run 1500 meters
CROSSFIT JOURNAL
