CrossFit Missoula

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THANKS,

DANIEL CARNEY

Leg pump.

Seth, Chris, and Michael burn through Tabata squats and box jumps.

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Dip 5-5-5-5-5 reps

Run 1500 meters

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.

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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.

Got grip?

Jamie and Kim work the ropes.

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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.

Health lift.

Ramey pulls an 90 kg PR off the floor.

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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)

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.

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For weight:
Deadlift 1-1-1-1-1-1-1 reps

For time:
Run 1500 meters

Final round.

Chris and Michael facing the final round. C'mon Chris, it isn't over yet!

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Snatch 3-3-3 reps

Five rounds for time:
10 weighted pull-ups, 25 lb
10 burpees

Aerobically challenged.

Kerr rows and Jessica leaps out of a burpee.

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Clean 3-3-3 reps

Complete as many rounds as you can in 10 minutes:
10 ring dips
Run 200 meters

Separating heaven and earth.

Jason pulls the earth off the floor.

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Five rounds for reps (calories on rower):
35 kg thrusters, 1 min
Burpees, 1 min
Row, 1 min

Rest 1 minute between rounds.

Under the bar. fast.

 

Casey checks Kelly as he gets under the bar, fast.

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Workout #1 of the Rocky Mountain Regional CrossFit Games

Three rounds for time:
8 deadlift, 300 lb (136 kg)
Run 400 meters