How do I get started?

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    It's easy! First click on the link "What is Crossfit" and watch the video. Then check our schedule and drop by to observe a class. We offer a free class every Saturday and your first 3 classes are free. Once you've decided to join you'll need to sign up for three 1 on 1 sessions in which we'll assess your fitness level and cover the fundamental movements you'll need to get started. Once you've completed those classes you can join the group workouts or continue with 1 on 1 training sessions. There are no contracts required and no hassles - just unadulterated real deal fitness. We promise that if you put in the hard work you'll get unprecedented results.

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July 08, 2008

Injuries and Crossfitting

Excerpt from Crossfit Journal Issue 33

Injury, like illness, is an ineluctable fact of life. In sport, elite performers are more marked by the attitude and manner with which they deal with injury than by their elected course of treatment or by the severity or frequency of their injuries.

Whereas treatment and rehabilitation receive considerable attention and focus in discussing injury, compensatory strategies for maintaining or improving fitness while recovering from injury are generally given short shrift.

Click here to read the full article on "Working Wounded" by Glassman

Wednesday WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Click here for Crossfit Endurance

Click here for Crossfit Kids

Tuesday WOD results:

Rx:

Will ("cindy")...............................10

Chris("cindy")..............................18

Non-Rx:

Carol ("cindy")..........................9  + 5 pull-ups/5 push-ups (assisted p/u)

Estella("cindy")........................17 rnds. (assisted p/u)

Melissa("cindy").......................15 + 5p/u/10 psh/u/10 squats (jumping p/u)

Courtney("cindy")....................13 (jumping p/u)

Sethy("cindy").........................12 (jumping p/u)

Sherry("cindy")........................6 (10 minutes, assisted p/u)

July 07, 2008

Decisions...decisions...

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

If you are wretchedly familiar with Cindy and are looking for more of a challenge, try Mary. If you are a newbie or have been Crossfitting for a minimal amount of time, go for Cindy and see how many rounds you can get with virtuous form!

Take a look at Rob Miller doing "Mary"

Click here for Crossfit Endurance

Click here for Crossfit Kids

Comment and Results from Monday's WOD (max weight reached):

Remember how critical it is to emphasize proper form first in some of these lifts.  When we sacrifice this one crucial element in order to jump up in weight quickly, we run the risk of injuring ourselves and lose a large amount of efficacy in the movement.   

Great effort today!

SP/PP/PJ

Will....................145/175/175

Chris..................125/145/115

Court.................175/205/?? (didn't record PJ weight!)

Dane..................135/135/155

Chelsea..............85/95/75

Carol..................75/75/65

Vina...................?? (couldn't read the board...could you post them Vina??)

Estella................95/85/60

Sethy.................55/55/45

Melissa...............55/55/45

Sherry................65/65/65

July 06, 2008

The Overhead Lifts

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Becca practicing her L-sit holds with great intensity!

"Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the "power zone" and upper body.  As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept."                         Greg Glassman

Monday July 7th WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

July 04, 2008

Saturday WOD (at home/park/track)

Hope everyone had a great July 4th!

Click on image to watch Heather before pose.

Click on image to watch Heather after pose.

SUUUUUWEEEET!  I'm thinking Cross Country season will be awesome for Heather!

Saturday WOD

3 Rounds for time:

400m run

15 Squat Jumps

15 HSPU (handstand push-ups)

15 Tuck Jumps

*Squat Jumps should be performed as air squats with a max reach jump.

*If you cannot do HSPU, scale by doing push-ups with feet elevated on box/chair etc.

*Tuck Jumps should be performed with knees tucking in towards chest.

July 03, 2008

Have a safe holiday weekend!

Click on picture - Becca before Pose clinic

Click on picture- Becca after Pose clinic

What an amazing transformation!  We are fortunate to have Becca coaching at Wasatch Crossfit!

Keep an eye on the post tomorrow to watch Heather's before/after Pose video!

**Reminder - Wasatch Crossfit will be closed July 4th and 5th in observance of the holiday.  Home or Park friendly WOD will be posted for both days!**

Friday WOD

Tabata Fun!

20 seconds of work followed by 10 seconds of rest for 8 sets.

Burpees

Walking Lunges

Sit-ups

**Finish 8 sets of each exercise before moving on to the next exercise**

Click here for supplementary Crossfit Endurance

Click here for Crossfit Kids

Thursday WOD Results RX:

Maria   12:02

Becca  19:25

Non RX:  (ohs/med.ball)

Heather (pvc/4#)              12:56

DJ (35#/20#)                   14:03

Melissa (pvc/4-15#)          14:50

Courtney (15#/14-10#)     16:11

Estella (15#/4-10#)          16:55

Sethy (15#/10#)              18:14

Carol (15#/10#)               18:32

Sam (3 rnds. 15#/6#)       10:32

                     

                                       

July 02, 2008

"Playing with Push-ups"

**Reminder:  Wasatch Crossfit will be closed July 4th & 5th in observance of the holiday.  WOD's that can be done at home or at a park will be posted for those diehards!**

CrossFit's theoretical skill development of an athlete puts gymnastics before weightlifting. An athlete must learn how to control their own body, before moving on to controlling an external object. The need to be rigid is obvious when attempting a max deadlift, but it all starts with the ability to do simple bodyweight tasks, without distorting the midline.

To achieve the perfect push-up... as you approach the ground if you feel any one part of your body about to touch the ground pull it away until, chest, hip, and thighs contact simultaneously.

By lifting your chin and maintaining a rigid plank, the bottom of your push-up should hover perfectly over the floor.

Even if you think you have a perfect push-up position, play around with these variations…(click on the picture below)

Thursday WOD

4 rounds

400m run

12 OHS (65#/45#)

21 wall ball (20#/14#)

Wed. Results RX

Court            3:58

Maria            7:47

Becca           8:24

Adam           14:33

Non RX:

Sherry(25#)         9:00

Mitch(35#/9,6,3)   2:31

Ben(35#/9,6,3)     2:39

Sam(15#/9,6,3)    2:46

Melissa (WOD #1)  5:32       

July 01, 2008

Nutrition RX

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An easy choice for lunch!
 

If you’re reading this, there’s a good chance you have been Crossfitting regularly or, at least, have begun to put Crossfit above all other forms of fitness.

Perhaps you are beginning to see some changes in your performance, health, and energy levels.  Maybe you have noticed that climbing a flight of stairs isn’t as bad as it used to be or your body composition has shifted in a positive direction - all side effects of regular Crossfitting habits.

There is more to Crossfit than simply doing the wod’s, and that piece of the puzzle relies heavily on….here it comes….your diet!   (I can hear the “sighs” and “grunts” already.)

We’re not talking about going on a diet.  That type of diet does not work.  The diet Crossfit advocates – Zone – is the foundation for everything we do in Crossfit.  In order to reach your body’s full potential, you need to keep an eye on total consumption and the proper balance of macronutrients (protein, carb, fat).

Common questions concerning Zone:

Does the Zone mean “low carb?

Zone does not mean low carb.  We need them!  Especially when our bodies are trying to keep up the intense demands that are put upon them from Crossfitting.  Carbs should account for about 40% of your total caloric intake.  Great, right?  So what's the problem?  Problem is, most folks consume entirely too many unfavorable carbs (highly refined foods such as pasta, white bread, bagels).  They are good-tasting (even addictive!), they’re everywhere and, in many cases, we’ve been told they are healthy (because…oh yea…. they’re “low-fat”...sheesh)!

So what should I eat?

Simply put, eat garden vegetables, especially greens, lean meats, nuts and seeds, little starch and no sugar.  The smartest way to shop at the grocery store for Zone is by staying in the perimeter of the store and avoiding most of the aisles, where the highly refined and processed foods are.

One doesn’t have to start by eating strict Zone right from the start, but we can certainly steer you in the right direction.  Whether you want to drastically change the way you eat, or whether you want to take baby steps – we can help.  Damon, Priscilla, Becca and I can answer questions you might have regarding nutrition or Zone.

Coming soon!

A nutrition blog that will contain news articles, tips, faq’s and answers related to nutrition and Zone.

Wednesday WOD:

21-18-15-12-9-6-3 reps of:

SDHP (75#/50#)

Push Jerk (75#/50#)


**Due to my daughters swim meet, there will not be a trainer for the 12:00 class.

   I apologize for any inconvenience.**

**Wasatch Crossfit will be closed July 4th and July 5th in observance of the holiday. I will be posting wod's that can be done at a park or at home**

Results from Tuesday's wod:

Max Squat/Max DL

Chris         205/265

Carol        115/120

Estela        115/120

BJ             245/295

Shawn      155/245

Jason        205/265

Courtney  105/150

Sethy        100/105

Sherry       95/125

DJ               ??  (DJ came in, got in his workout and left in a flash!  Hopefully, DJ will post his results)

Welcome to Adam!  He did his first Crossfit WOD #1 @ 5:04.  Awesome work!

June 30, 2008

Why we do lifts

Crossfit’s  conception and belief is based on the fact that fitness is best demonstrated by a balance in 10 general physical skills:

Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy.

An absence of any one or any two of those physical skills can result in, as Glassman says; “…loss of game, mission, life…”

Those required skills are necessary to not only balance our complete fitness, but also better prepare us for life’s routine (carrying bags of groceries, lifting/picking up and carrying our children, job-related physical duties) and life’s unpredictability (pushing a stalled car out of traffic,  helping a neighbor move heavy equipment/furniture).

Building a foundation of strength and power through Olympic and Power lifts will not only positively impact our metabolic chain, resulting in improved Crossfit performances, but it will also have a direct, constructive and encouraging effect in our daily lives.

If you have been intimidated by these lifts before and have avoided them, come in and let one of our trainers show you how to do them properly and you will soon realize how important these functional movements truly are and how they apply to your every day life.

                                                                                                                                    

July 1st WOD

                                                                                                                                    

5 X 5 Squats

3 X 3 Deadlifts

                                                                                                                                    

Results from the Team Workout:

                                                                                                                                    

Mike/Alyssa:       6:47

Becca/Gonzo:      8:07

Carol/Chris:        11:54

John/Will:           12:11

Courtney/Sethy:  12:25

Klint/Brian:         13:20

BJ/Shawn:           19:04

Estella:    12:38

                         (2 rnds: 50 push-ups

                                      50 kb swings

                                     100 squats)

Chrissy:   20:21   

                         (50 push-ups

                           100 kb swings

                           150 squats)

                                                                                                                                    

Click here for Crossfit Endurance

Click here for Crossfit Kids

                                                                                                                                        

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Vina doing an interesting variation of the push-up...next team wod idea??

June 29, 2008

Team Workout

Damon is enjoying some family time in Virginia beach for the next two weeks, so Becca and I will be free to torture....uh....have fun with some of our own workouts (while the cat's away...)!

We were both fortunate enough to attend the POSE running clinic up in Park City this weekend -hosted by Crossfit Park City; coached by Brian McKenzie - and although we walked on to the track with a bit of trepidation, we left the clinic 4 hours later with an incredible change in our running efficiency. Becca was one of the most improved runners of the group, leaving everyone rather impressed with how quickly she applied her newfound knowledge. Way to go Becca!

Crossfit offers a community of support which allows us to build friendships and bonds not easily attained in globo gyms.  To celebrate the teamwork we so often see at Wasatch Crossfit, we will do a team wod as follows:

A team of two must complete:

100 push-ups

200 KB swings

300 squats

Each team may have two different kettlebells.  No order is required.

Click here for Crossfit Kids

Click here for Crossfit Endurance

Beccas_franhands

Becca after her bout with "Fran"!

June 27, 2008

Free Saturday WOD

Check the bottom of this post for the results of our challenge with Crossfit Utah Valley.  So many people were so close to getting Rx'ed on this workout.  For some it was pullups, for others it was the thruster weight.  Keep up the hard work and the prescribed WOD's will follow.

They're finishing the last step of resurfacing the parking lot so you'll have to park in the cul de sac or at Flipper's and walk over.  Come drink the Kool Aid!  This stuff is addictive and after a couple of workouts you'll know why.  Today was unreal, I PR'ed on Fran along with several others.  Nice job everyone, 25 of us did Fran this rotation.  A special thanks to everyone who cheered on someone else after they finished and helped them push through. 

I'm headed to Virginia Beach for the next two weeks.  You'll be in good hands between Becca and Maria with a strong dose of Gonzo yelling encouragement USMC style.  They're doing the programming so don't blame me for any brutal WOD's:)  If you get a chance to stop by CrossfitVB's website they're pretty hardcore on the 20 minute WOD's themselves and I expect to get worked out there.  Aldo's going to be out on Paternity leave, be sure to congratulate him next time you see him on the birth of his daughter which is supposed to happen sometime this weekend.
Kippingpullupsbecca
Becca shows how the hips are recruited for kipping pullups

28/June/2008 Saturday WOD

"Trainer's Choice"

-----------------------------------------------
Fran Results - RX

Mike 3:17

Damon 3:25

Gonzo 4:01

Maria 4:02

DJ 7:20

Non Rx'ed

Alyssa       4:56 50#/JP
Josh           5:50  65#/JP
Will            9:50 Rx/JP
Jared         10:23 Rx/21 Pullups/JP
Tony           7:25 Rx/AP
Lorenzo      7:14 35#/AP
Sethy          6:52  35#/JP
Estela         6:41  40#/AP
Brian         10:39 75#/Rx
Sarah          7:37  30#/AP
Marty          6:50 45#/AP
Chris W       4:54 65#
Carol         10:22 45#
BJ                8:25 Rx/JP
Dane           6:26 55#/Rx
Shawn       15:30 55#-35#/Rx
Becca        48:15 Rx/34 Pullups/AP
Chrissy      6:42 30#/ Pushups
Sherry        6:42 35#/Ap
Priscilla     11:38 50#/Rx