Workout 1: Support Your Local Box Fundraiser

CrossFit
Complete as many rounds as possible in 10 minutes:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

35 lb (F) 50 lb (M)

CrossFit Missoula
“Nicole”
Complete as many rounds as possible in 20 minutes:
Run 400 m
Max reps pull-ups

Your score is the number of pull-ups completed for each round.

Registration is open for the Support Your Local Box Fundraiser.

CrossFit
Five rounds for time of:
Run 400 m
15 ring rows

CrossFit Missoula
For time:
100 burpees

Weapons Grade:
Five rounds for time:
Run 400 m
15 ring rows
20 burpees

CrossFit as Church?!

CrossFit
21-18-15-12-9-6-3 reps for time:
Triple-unders
GHD sit-ups
Deadlifts, 185 lb (84 kg)

CrossFit Missoula
Complete as many rounds as possible in 12 minutes:
12 pistols
12 gator crawls

Post results and questions to comments.

Chronic Disease: Key to COVID-19 Deaths

CrossFit WOD
Practice SLIPS for 20 minutes

Clean & jerks, 3-3-3-3-3 reps

CrossFit Missoula WOD
12 minutes Scales (front and back)
12 minutes L-sits
12 minutes Inversions
12 minutes Planks
12 minutes Stretching

Post results and questions to comments.

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’m originally from Southern California. I moved to Missoula almost 10 years ago. I am a massage therapist and for fun I enjoy cross country skiing and floating the river. I have no sports background. In fact, I avoided them at all costs. Before starting CrossFit, I had a membership to a local gym and did group classes.

When did you first start training at CrossFit Missoula?

I started in February 2012.

How did you first get exposed to CrossFit? Describe your experience.

Me and my husband, Tim, heard of CrossFit, and we were bored with our gym. So we tried it out and three years later still going for it.

What’s your CrossFit “super power”? What are you good at?

Double-unders

What’s your CrossFit “goat”? What skill or ability are you currently chasing?

Hmmm let’s see… Pull-ups, dips, snatch, overhead squats, stone cleans. All of these I can do. I just want to be better at them.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?

I noticed that overall my every day activity whether it be my job for running around with the kids I feel stronger and healthier than I have before.

Please share with us any favorite CrossFit Missoula moments:

I have lots. Every time I PR something. I also really enjoy watching others meet their goals.

What advice do you have for someone just getting started with CrossFit?

It’s easy to get frustrated that just stick with it. The soreness that you experience the first two weeks is the worst, but it will pass.

Tim shoulder pressing during the 1700 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?

Originally from CA and have lived in MO, TX, LA.

I’m a Field Engineering Manager for a 911 Telecommunications Software company and a Part Time CrossFit Trainer!

I very much enjoy hunting and fishing but any activity that takes me outdoors with my family makes me very happy.

As a kid I loved wrestling (still do). I weighed 110 lbs my freshman year in High School so I gravitated to activities that played to my size: Wrestling, Tennis, Skiing. After High School I enlisted in the ARMY and began the standard PT regiment: Run, Pushups, Sit-ups – Repeat…

When did you first start training at CrossFit Missoula?

Lisa and I began in Feb. 2012

How did you first get exposed to CrossFit? Describe your experience.

Lisa swears I told her about CrossFit and I’m certain she told me but nonetheless she began corresponding with Daniel and set us up for an intro. We returned the following day for our first WOD – Fight Gone Bad! I remember feeling like I was going to die. I looked across the gym at Kelly Stensrud who was destroying the WOD like only Kelly can and thought “I need to do more of this, a lot more of this!”

What’s your CrossFit “super power”? What are you good at?

I am very comfortable being upside-down so HSPUs, Handstand walks, Wall Runs etc play to my strengths.

What’s your CrossFit “goat”? What skill or ability are you currently chasing?

I’m always working on my OLY technique and Coach Jacob has been a huge help but specifically I’m chasing a 300 Fight Gone Bad score and my 10th consecutive Muscle Up.

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Missoula?

I’m bigger, faster and stronger. I have more energy and I’m generally more capable.

Please share with us any favorite CrossFit Missoula moments:

There are many but some of my favorite moments include: L1 Training Sessions with Daniel & Tysen, Spartan Racing, Competing in the Downtown Throwdown and the 2014 Memorial Day Murph Challenge. Looking forward to creating many more!

What advice do you have for someone just getting started with CrossFit?

Get involved. Come to events, gym parties and activities outside of the WOD. You will get to know some really amazing people.

Vary your training time slot. If you are a “morning person” hit an evening class from time to time and vise versa; acknowledge how your body responds to different training times. Learn from other coaches and members.

Is there anything else you’d like to share?

One of the reasons I love CrossFit is that it makes no difference where you come from, old or young, rich or poor – If you are willing to come in and leave everything you have “on the mat” you get to be part of a pretty cool Tribe!