WASATCH CROSSFIT

New Web address for the blog: WasatchCrossfit.us

BJ explosively opens his hips in a kettlebell swing.  In athletic movement power should flow from hips to extremities without any breakdown in the kinetic chain.

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We're here in Aromas and ready to go.  We're working out at 9, 11, and 1pm.  If we're in the top 5 we'll then move on to Sunday's finals.  This place is amazing and I'll be updating the blog tomorrow regularly with pictures. 

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10/June/2009 Friday WOD "Time Trial"

Run 1 mi for time
Row 2000m for time
Do 100 pushups for time

Off to Aromas

Welcome our newest athlete Dave!  Dave has his Crossfit Level I and over a year's experience CF'ing.  If you see him be sure to say hi and welcome him to our community.

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We're off to Aromas.  By the time you read this we'll have driven all night and hopefully arrived safely for the Games.  The Affiliate Cup workouts were announced today:  Here's the link if you're interested in what we'll be doing.  Crossfit Games WOD's.

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9/July/2009 WOD "Main Site WOD"

Four rounds for time of:
Run 400 meters
50 Squats

See how you stack up against hundreds around the globe, we're doing the same workout as Crossfit.com today.

Countdown to the Crossfit Games

Wasatch Crossfit Affiliate team members Chris & Carol go head to head on their first day of Crossfit ever!  It's amazing how much they've come along.  Good luck this weekend and it's a blessing to have you two in the gym and in our lives.

We're back from 2 relaxing weeks at the Beach but are only home for a total of 40 hours.  Thanks to everybody who kept things running smoothly while we were gone.  Where do you go when it's time to recharge and relax?  For me it's all about sun, sand, and salt water...I never get tired of vacationing at the beach.

The WCF Affilaite team is headed off to Aromas today to compete in the Affiliate Cup challenge for the Crossfit Games.  If you get a chance be sure to check out some of the athlete profiles over at the Games site as well as the updates during the event.  One of the cool things they've done this year is put up the average times in the Benchmark WODs as well as things like the Crossfit Total and O-lifts so we can see how we stack up against the elite.

Our team consists of Jesse, Greg, Priscilla, Carol, Damon, & CW.  Good luck!

8/July/2009 Wednesday WOD

100 Deadlifts for Time (135#/95#)

Intensity, intensity, intensity!!!!

Some people just get the whole intensity factor of Crossfit naturally...

but some (such as myself) have to re-train their minds to achieve it.

These ladies here are naturals!

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Intensity is a major factor when it comes to Crossfit, 

and so is diet. (Diet as in what you eat for fuel,

 not as in the latest crash diet craze)

I was glad to see that I was not the only one who fell for 

Jim's "I'm pretty sure it's Paleo" antics

Man!!! did I feel a difference in my performance today after

not eating well this weekend.

That whole "you are, what you eat"

saying was repeating in my mind as I tried to scrape my 

carcass off the ground to complete the WOD

If you truly "are what you eat" 

then today I was something dipped

 in beer, then battered and deep fried!!

Tuesday July 7th WOD

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Squat 3x5

Press 3x5

then

"Frannie"

AMRAP in 12 min

5 Thrusters (95#/65#)

10 Knees to Elbows

20 Double Unders

Back to work

Curtis running 400m backwards for "Griff"

 He got his first Muscle-up on Friday!

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Hope everyone had a great 4th of July!

Now it's time to get back into WCF

and work off all of those

hot dogs, burgers and toasted marshmallows! 

(All strictly Paleo of course... or not)

Jim Cook made a very powerful argument

in regards to a Chocolate cream pie

being Paleo, his words were:

"I'm prettty sure it's Paleo, because if a caveman

 came across it in the woods

chances are he would have eaten it!"

I thought he made a pretty solid case,

I think however that the only way for him to

 truly prove it

would be to eat the pie prior to todays

WOD and see how well it fuels his energy!

Monday July 6th WOD

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3 rounds for time of:

12 Pull-ups

15 Push-ups

17 Goblin Squats

Sprint to fence and back

*Best of luck to Adam K. as he heads out to finish his training!

You will be missed!

Hero WOD Day 3 ( No Classes Saturday July 4th)

CROSSFIT ZONE/ NO SISSIES ALLOWED!

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"Danny" was a tough one!

 But it was fun,

and more importantly it was a 

small gesture of appreciation.

Today we wrap up

our third (and last) day of consecutive Hero WOD's

 Thanks to all who showed up to pay tribute.

Wasatch Crossfit will be closed

Saturday July 4th for Independence day.

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Friday July 3rd WOD

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Choose between:

(After all it's a free Country :)

"Griff"

2 rounds of

Run 800m

Run 400m Backwards

 or

"JT"

21,15,9

Hand-stand Push-ups

Ring Dips

Push-ups

Then for time:

Have an awesome Independence Day weekend!!!!

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Day 2 of the Hero WOD's

 

John P. has proven to be as great a coach as he is an

 athlete, Firefighter, Dad, climber... He's just plain awesome!

Thanks for all your help John!

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Today's Hero WOD is to pay tribute to all those in the services

 that are State side, we're proud, and blessed 

to have some of those folks as well at WCF.

"Michael" was a butt kicker out in that sun!

Be sure to hydrate well tonight and tomorrow 

prior to the WOD. Our bodies loose a lot more fluid

when the weather is as hot as it's been,

 so it's important to compensate by upping our fluid intake.

Thursday July 2nd WOD

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Deadlift 2,2,2

Squat 2,2,2

Then:

"DANNY"

AMRAP in 20 min. of :

30 Box Jumps

20 Push Press (115#/85#)

30 Pull-ups

Danny

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

OHHH Yea! Time for another Benchmark WOD Baby!

 

Do you know how many people around you serve in the military??

You might be surprised when you start asking at WCF.

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I Love, love, LOVE benchmark WODS! 

Even the ones that make me want to cry 

like a toddler throwing a temper tantrum. 

Hero WOD's are an honor to do in order to pay

 tribute to the soldiers who have given their lives for thier country.

As we head into the 4th of July weekend

let us keep the sacrifices of every United States soldier in mind.

We will be doing a Hero WOD (or some variation of them) for 

the remainder of the week to show our appreciation.

 Think you can handle it?

Prove it!

 This will also be a great way to track the progress you've

made throughout your Crossfit journey.  

Now thanks to beyondthewhiteboard.com 

we can also see how we stack up compared to many

 Crossfitters all over the Globe!

I must warn you however, that seeing how you stack up 

may also provoke a temper tantrum ;)

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Wednesday July 1st WOD:

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"Michael"

3 rounds for time of:

Run 800m

50 Back-extensions

50 Sit-ups (GHD)

In honor of Navy Lieutenant Michael McGreevy, 30, 

of Portville, NY, who was killed in Afghanistan June 28 2005.

Texas week 3

Adam K. went Rx+ on yesterdays tire flip WOD

Sheesh...He makes it look so easy!

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If you haven't tried Crossfit Endurance yet, join Maria 

Tuesday and Thursday morning at 9 am, 

Wednesday at 6 am, or Greg every other Saturday at 9 am 

It's a great addition to regular training.

(I know I'm not sucking wind nearly as bad now that I do endurance)

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Tuesday June 30th WOD

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Texas week 3:

Squat 3x5

Press 3x3

Then AMRAP in 8 min of:

3 Muscle Ups

6 Med-ball Cleans (20#/14#)

9 Burpees

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 More Pics of Monday's WOD:

Monday June 29th Scoreboard

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Beyond our limits

Thanks Anthony for bringing your  friends on Saturday!

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Last weeks programming was pretty tough

But every athlete pushed through it, some much to their surprise!

Michelle really shined when she was the only 

person to complete the entire WOD  Friday at the 4:30 class.

That's what makes Crossfit so addictive is the 

rush we get when we achieve 

what we never thought ourselves capable of.

Have you experienced that rush?

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Monday June 29TH WOD

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Bench Press 5, 3, 3, 2, 1

Then 3 rounds for time of:

12 PULL UPS

12 TIRE FLIPS

250m ROW

* to scale tire flips: two-three people flip a tire together

(whatever it takes to get it done safely and efficiently)

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Friday June 26th and Sat June 27th Scoreboards: