nellie handstand walking

Nellie handstand obstacles

Workout of the day
For max load:
Dip, 5-5-3-3-3-1-1-1-1 reps

Finish with 10 min of L-sits

Begin with 20 minutes of a general warm-up. Guidelines for your dips: 5 rep max is approximately 87%1RM, 3 rep max is approximately 93%1RM. We recommend calculating these prior to lifting. Use your calculations as guides. Don’t let them limit you. Following the dips, finish by spending 10 minutes exploring L-sits and their variations. Spend as much of the 10 minutes in hanging or supported L-sits as possible.

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steph turkish get-ups

Steph kettlebell Turkish get-ups

Workout of the day
Complete as many rounds as possible in 25 minutes:
10 pull-ups
20 push-ups
30 squats
40 double-unders

Spend 10 to 20 minutes getting warmed up. Take extra time on shoulder and hip mobility. Practice with the jump rope. This isn’t a sprint. Strategize your pace.

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Robby ring dipping

Robby ring dipping

Workout of the day
Five rounds for time of:
Run 800 meters
5 legless ropes ascents, 15 ft
50 push-ups

Following a general warm-up, spend some time jumping rope or jogging, and easy rope climbs. Warm-up the lower legs, grip, shoulder and arms for the WOD. If you don’t have a rope or can’t climb a rope (with feet or without) then substitute pull-ups. Number of pull-ups will depend on load. One option, if you can do 12 pull-ups in a single max effort, then do 12 pull-ups each round. Pull-ups will get broken into sets during the workout.

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0530 group class

0530 CrossFit group class

Workout of the day
Incorporate 10 min of handstands practice in your warm-up.

Then, complete as many reps as possible in 15 minutes:
Turkish get-ups, 24 kg

Following your general warm-up, spend 10 minutes developing handstands. Options include handstand walking (distance, obstacles, elevation change), shoulder touches, and static holds. After handstands, as many Turkish get-ups in 15 minutes. Emphasize position and time under tension. Keep moving.

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Stanford expert says 80-85 percent of Texas hospital patients ‘have nothing to do with COVID-19’

“We know that the infection-fatality rate for people under 70 is 0.04 percent – that’s less than or equal to the seasonal flu.

sara dipping

Sara ring dipping

Workout of the day
Five rounds for time:
72 double unders
18 burpees
12 toes to bar

If you missed any of heavy lifting this week (front squats or bear complex), then incorporate that in your warm-up. Practice doubl-unders. If you’re still struggling with double-unders, then complete as many double unders in 90 seconds as possible in each round. Record your score and track this over time.

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Still Believe ‘A Calorie Is a Calorie’?

“The food industry has contaminated the American food supply with added sugar to “sell more product” and thereby uphold their Wall Street mandate to increase profits. Of the 600,000 food items in the American grocery store, 80 percent have been spiked with added sugar; and the industry uses 56 other names for sugar on the label.

By the year 2050, one-third of all Americans will have diabetes. Trustees of the Medicare program predict that Medicare will be broke by 2024.”

tony deadlifting

Tony deadlifting

Workout of the day
For max load:
Bear complex, 7-7-7 reps

One bear complex is a power clean, front squat, push press, back squat, push press. For this workout, there is no resting or regripping the bar at the floor. Touch and go only.

Post questions, subs, and results to comments.

People with high cholesterol should eliminate carbs, not saturated fat, study suggests

“For the past 80 years, people with familial hypercholesterolemia have been told to lower their cholesterol with a low saturated fat diet,” said lead author David Diamond, professor and heart disease researcher at the University of South Florida. “Our study showed that a more ‘heart healthy’ diet is one low in sugar, not saturated fat.”

ann pull-ups

Ann grabbing pull-ups

Workout of the day
Complete as many rounds as possible in 20 minutes:
400 m run
20 pull-ups
10 box jumps, 24 in

Conditioning day. Pull-ups will get broken into sets for most. Use a band or reduce the number so that you don’t get bogged down on pull-ups. Aim for a load that you can complete 20 unbroken, at least in the first round. Scale as necessary. Post subs, questions, and results to comments.

Effects of the Low Carbohydrate, High Fat Diet on Glycemic Control and Body Weight in Patients With Type 2 Diabetes

“More than a dozen studies since 2005 have shown low-carbohydrate, high-fat diets (LCHF) lead to significant improvements in glycemic control and weight in diabetics, and in many cases support discontinuation of medications to treat hyperglycemia, hypertension, and other comorbidities.”

kate kettlebell snatching

Kate kettlebell snatching

Workout of the day
Front squat, 85%1RM x 3-3-3 reps

Then, 21-15-9 reps for time:
Deadlifts, 110 kg
Ring dips

Incorporate front squats into your general warm-up, or what we like to call the “pre-WOD”. Recommended front squat load progression is 50% 1RM x 10, 60% x 8, 70% x 6, 80% x 4, 85% x 3-3-3 reps.

For the main WOD, load the bar for deadlifts. Go Rx’d (prescribed) or 55% 1RM. Depends on your ability and mood.

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Weekly COVID19 new cases vs new deaths

covid19 cases vs deaths

courtesy of @Covid19Crusher

jerod two hands

Jerod two hands anyhow

Workout of the day
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

Post subs, questions, and results to comments.

Every Saturday CrossFit Missoula runs one of the 198 Hero Benchmarks created by CrossFit in honor of the military, LEO, and firefighters who lost their lives in action. We began this back in 2016 but stopped in 2018 because we pulled the Saturday group class. Now that our Saturday class is back on the schedule, we’ve picked up where we left off. We’re running the Hero’s in alphabetical order.

Florida Enacts Occupational Freedom and Opportunity Act

“In a significant victory for CrossFit affiliates, on June 30, 2020, Governor Ron DeSantis signed the Occupational Freedom and Opportunity Act (HB 1193), permitting CrossFit trainers across the state to provide nutrition guidance to their members and clients. Previously, Florida law only permitted dietitians and other select licensed professionals to provide nutrition recommendations to their clients.”

Steph finding her 1 rep Turkish get-up

Steph Turkish get-ups

Workout of the day
21-15-9 reps for time:
Power snatch, 50 kg

Today’s WOD is a sprint type effort. Barbell load should be 50% to 60% of your 1 rep max. Going heavier is fine, but will result in needing to break rounds into sets. Same with pull-ups. If you can’t complete 21 pull-ups unbroken, then consider using a band or other substitution to retain original stimulus. Otherwise, break into sets. We recommend including full squat snatches in your warm-up. Or if you missed yesterday, incorporate snatch balances in your warm-up.

Post questions, modifications, and results to comments.

COVID19 cases on the rise as deaths fall off a cliff

Governor Bullock and Senator Tester have recently been pushing their #maskupmt message on social media harder than ever, even threatening a mandatory mask order. Presumably, due to the rise in COVID19 cases.

Commissioner Josh Slotnick and Missoula Mayor John Engen discuss the mandated mask order.

COVID 19 Update, July 2, 2020

Montana elected officials’ sole concerns appear to be that COVID19 cases are on the rise. And cases are going up across the country, including Montana. The chart below shows cases for the United States.

However, deaths are also dropping precipitously across the U.S.

usa covid19

This looks like good news to me. Why isn’t the media and our politicians talking about it? Why are they myopic on the rise in cases?

It appears policymakers are still basing their decisions on faulty models. Specifically, the failed modeling from the Institute for Health Metrics and Evaluation (IHME).

The chart below shows the projected deaths of Montana, with masks and without.

IHME projected deaths covid19

The chard below is IHME projected deaths for the U.S. According to the IHME model, masks are our best measure for reducing COVID-19 deaths.

ihme covid19 projections usa

The IHME, you’ll recall, was who Greg Glassman’s “It’s FLOYD-19” tweet was directed at. Pay special attention to the second tweet. The first was bait to get attention. Everyone fell for it. The second tweet was the message.

glassman comment ihme

Innuendo, bad-mind reading, and none of my business

The problem with the model and the presumed solution is deaths aren’t going up. They’re dropping. And fast.

Deaths are dropping so precipitously that they’re now below the national average of all-cause fatalities.


Though the virus is still with us, something is driving deaths down. And this is excellent news. It appears that we have beat the illness!

However, our politicians and the media seem hellbent on keeping you afraid. Don’t fall for it.

Push back on any further restrictions, and demand that we open up businesses and schools, full throttle.