APEX PERFORMANCE CENTER

Spirit Fingers

Heidie shows what the top of a burpee should look like.  We did have to crop out the pom-poms however....they're just not Crossfit.  We got lots of great photos from yesterday, check them out in the link to your right.

1/Sept/2009 Tuesday WOD

5 Rounds for time
15 Power Snatch [.wmv]  [.mov]
Run 400m

Gold:  95/65
Silver: 65/45
Bronze:  45/35

Mike Burgener on The Snatch by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

RESULTS

Kate 24:16 bronze
LeAnn 32:33 bronze
Amanda 16:50 (3 rnds) 1gold 2silver
Jen C 24:14 silver
Sara 26:18 silver
Lisa 19:51 bronze
Josh 25:02 gold Rx
Shane 25:34 gold Rx
Drake 28:00 silver
Greg 17:20 gold Rx
Melanie 12:13 (3 rnds) 15# row
Bryan 26:31 silver
Jen P 23:59 bronze
"E" 18:37 gold Rx
Vina 24:20 bronze
Heidi 24:42 bronze
Mike 20:18 gold Rx
Maria 19:14 silver
Eric 34:30 silver
DJ 21:16 75#
Doug 24:18 35#
Kira 25:00 25:00 #35 (shortened 5th rnd)
Jesse 19:44 gold Rx
Michelle 24:48 gold (row)
Vaughn 24:54 bronze
Jeremy 23:55 gold Rx
Lamonte 23:54 gold Rx
Doug D 24:55 bronze
Priscilla 22:12 65# FS
Carol 24:03 gold Rx
Jen T 28:01 gold Rx
Melissa 26:14 silver
Mitch 24:14 65#
Nate 22:59 bronze #50
Nicole 21:26 bronze
Matt 20:58 silver #70
Dave 22:28 #35
Steph K 19:28 silver

 

31 Short Days & 9am Day Care

It’s been only 31 days since we moved into our Layton facility.  Thank you to all our loyal athletes who made the move with us (we didn’t lose a single one) and to all our new folks.   Tonight we’re having a trainer meeting to discuss what we can do to improve your coaching and training experience.   Please post to comments or email me with anything we can do to improve your training, our coaching, or the facility. 

Speaking of improvements we'll also be adding 9am daycare on M, W, and F.

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Congrats to Sara for coming in 1^st female overall on Saturday!   Unlike myself she followed the signs for ALL the turns which led to me never actually seeing the 2^nd place guy pass me.  4^th overall, not too bad but I’m not sure how much extra distance I ran while I was off route.

 

31/Aug/2009 Monday WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

 Push Jerks (.wmv) (.mov)

Burpees

Gold:  155/115

Silver:  135/95

Bronze:  95/65

Beginner:  65/35

 Push Jerks: Dave Opens His Hips...[wmv][mov]

RESULTS

Sara 14:51 75#

Brizz 17:42 115#

KT 17:24 115#

Josh 17:45 silver

LaMonte 11:51 silver

Daniel 16:16 bronze

Kate 15:46 45#

Angie 14:31

Jen C 13:48 bronze

Amanda 18:44 75#

Shane 18:21 silver

Adam 17:23 silver

Joni 7:45 beginner 6x

Drake 15:23 bronze

Mike M 11:21 bronze

John P 13:32 gold/silver

Jen P 15:37 bronze/beginner

Angela 19:42 beginner

Laurie 19:55 25#

Christina 19:16 beginner

Tara S 15:00

Melissa 12:16 40#

Mike A 10:49 bronze

DJ 12:55 115#

Heidi 14:20 bronze

Lisa 10:35 5#

Chloe 5rep FS 103# 5rep press 73#

Curtis 11:59 bronze

Shane 14:15 bronze

Greg 9:42 gold RX

Anthony 7:30 (5-4-3-2-1 165#)

Michelle 16:55 75#

Debbie 15:09 bronze

Jeremy 9:18 95#

Vina 14:55 75#

Kira 14:55 45#

Nate 13:12 silver

Carol 17:02 silver

Jen T silver (clean and push jerk) - > 18:00 cutoff

Damon 6:05 (5-4-3-2-1 165#)

Happy Birthday!

Happy Birthday Jen T!


Happy Birthday Mrs. Ninja aka Sara!

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We'll be publishing details on the upcoming 6 week "Helen" challenge next week.  It starts the day after Labor day and will encompass nutrition & performance. 

Thank you for the referrals recently.  Anyone who refers a new athlete in Sept will receive one free month as a thank you!

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28/Aug/2009 Saturday WOD

7am - Run the Layton Family Medical 5K

10am - Free Workout

Layton 5K Saturday

    
Saturday at 8am we've got a big crew running the Layton Family Medicine 5K.  If you haven't signed up already on the whiteboard in the gym here's the link to do it:  Layton Family Medicine.  There's no 9am class this Saturday but the 10am is on as always. 

Happy Birthday to Sara and Jen T!  They both let me know they were turning 29 this weekend, what a coincidence!  Here are two "girls" in their honor:

28/Aug/2009 Friday WOD(s)

"Annie"

50, 40, 30, 20, 10
Double Unders
Situps

then

"Lynne"

5 Rounds for max reps of:
Bodyweight Bench Press
Max Pullups

Rest as needed between rounds of Lynne.  Have fun!

RESULTS

Daniel 12:44/ 68 (110#)
Lisa 8:10/ 100 (65#)
Amanda 8:44/ 70 (80#)
Sara 9:17/ 90 (80#)
Josh 11:13 Rx/ 99 (170#)
Jose 12:13 Rx/ 90 Rx
Angie 8:53/ 70 (80#)
Kate 13:54/ 58 (80#)
"E" 9:52 Rx/ 174 Rx
Adam 8:40/ 56Rx 40 (#170)
Drake 10:05
John P 7:00 Rx
Laurie 18:20/ 75 (40#)
Heidi 15:23/ 80 (75#)
Jen C 13:24 Rx/ 92 (75#)
Angela 11:55/ 32 (2 rnds)
Candice 11:20/ 83
Eric W 6:01/ 34
Melissa A 12:31/ 79 (75#)
Lewis 8:46/ 67 Rx
Matt S 11:53/15
DJ 6:33 Rx
Curtis 13:14 Rx/ 132 Rx
Jeremy 6:13
Michael 10:52 Rx/ 77 Rx
Doug 13:26/ 39
Nate 9:11/ 140
Kira 13:40
Anthony 4:47 Rx/ 160Rx
Jen T 7:56/ 59 (85#)
Michelle 11:50/ 84 (85#)
Vina 7:46Rx/ 56





BOOT CAMP
Jen P. 16:37
Carol A 19:33

10 Aspects of Fitness...Are you missing one?

There are 10 generally recognized aspects of fitness according to Jim Cawley, the inventor of the Dynamax medicine balls we use.  Are you missing any?  Particularly the one shown above?  Keep up the post-WOD stretching and foam rolling, don't neglect flexibility.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

26/Aug/2009 Thursday WOD "The Complex"

Complete as many rounds in 15 minutes as you can of the following:

1 Deadlift
1 Power Clean
1 Push Press
1 Front Squat
1 Push Jerk

1 rep would be all 5 exercises completed without setting the bar down.  Your score is the total volume lifted in 15 minutes.  For example, if I did this complex with 100lbs 25 times my score would be 2500#.  For video demo's of all the above movements check out this page at Crossfit.com.

Welcome Vaughn, Shannon, & Nate.  We've added nearly 40 athletes so far this month, thank you all for your referrals!

 

RESULTS

Daniel 1265
Josh 3375
Jose 2300
Frankie 1040
Adam 2970
Angie 1815
Sara 1560
Kate 1095
Matt S 1875
Bryan 1725
John P 4100
Mike M 2475
Maria 3220
Shane P 2475
LaMonte 2945
Jeremy F 2470
Doug 1350
Anthony 4750
Michelle 1650
Linda 2365
Stacy 1015
Terry 3525
Matt 1560

Torque

Here's an excerpt from an article from AgainFaster regarding torque and the basic physics of a lift.

Successful lifting depends on four elements: area of base, center of gravity, combined center of gravity, and torque. If the aspiring coach understands the relationship between these elements and how they inform technique, the quick identification of faults and their respective remedies becomes automatic.  Read the rest here.

26/Aug/2009 "Lifting heavy stuff...putting it above our head"

Deadlift 3, 3, 3, 3, 3

Snatch Balance 3, 3, 3, 1, 1, 1



Coach B's daughter demo's the Snatch Balance.



RESULTS
Curtis DL 205#/SB 75#
Chloe DL 170#/FS 100#
Shannon DL 110#/SB 25#
LaMonte DL 245#/ FS 165#
Heidi DL 165#/ FS 90#
Vina DL 190#/ SB 70#
Laurie DL 90#/ FS 60#
Christina DL 130#/ FS 60#
Eric W DL 175#/ FS 140#
Jesse DL 425#/ SB 205#
Mike DL 345#
Jen T DL 235#/ SB 70#
Matt K DL 215/ SB 35#
LeAnn DL 120#
Jeremy DL 265#
Debbie DL 165#/ SB 40#
Michelle DL 205#/ SB 50#
Vaughn DL 215#/ SB 45#
John C DL 288#
Marty DL 188#
Damon DL 365#

Glory Board WOD Today

 
The lunch crew gets it done.  While you're on your 3rd martini they're sweating it out.  Congrats to Jesse for turning in the fastest time of the day.

Here's a great post by K-star over at Crossfit San Francisco on why Crossfit is what it is...Crossfit San Fran.

We've been re-writing the gym records for all running WODs now that we're at exactly 400m and today Kelly is coming up in the rotation.  Have fun and be sure to drink some chocolate milk after the WOD.  Low fat chocolate milk is the king of post workout recovery drinks and has never been bested by any of the fancy concoctions out there.  If you do dairy try 12oz within an hour of finishing a hard met-con and you'll be amazed at how much more fresh your legs feel in the morning.

25/Aug/2009 Tuesday WOD "Kelly"

5 Rounds for Time
Run 400m
30 Box Jumps
30 Wall Ball

Gold:  5Rds 20#/14#
Silver:  5 Rds 14#/10#
Bronze:  4 Rds 10#/6# 15 BJ & WB

RESULTS

LeAnn 36:36 silver
Sara 30:04 gold
Amanda 32:04gold
Josh 32:24 gold
Mike 27:50 gold
Jose 29:49 gold
Frankie 32:24 silver
Ty 30:28 silver
LaMonte 31:00 silver
Adam 29:31 gold
Bryan 29:04 bronze
Heidi 28:17 bronze
Laurie 35:11 bronze
Maria 27:24 gold
Rebecca 25:00 bronze
Shane 26:38 bronze
DJ 28:26 gold
Curtis 33:28 gold
BJ 37:58 gold
Carol 33:56 gold + 8 beers :)
"E" 23:18 gold
Doug 29:50
Shannon 23:55 bronze
Nate 25:24 bronze
Rebecca 26:00 bronze
Vaughn 26:42 bronze
Greg 28:29 gold
Mike M 27:50 silver w/15 reps
Kira 26:40 bronze
Matt 33:27 silver
Vina 38:59 gold (thrusters)
Jen T 39:01 gold (thrusters)
Nicole 36:00 silver row
Linda 38:19 gold
Matt 36:00 gold
Kenz 8:16 3rnds

Pre-Workout Routine

 
Friday was one of the those inexplicable days when everything clicked.  When the workout started I felt powerful and ripped through 24 straight cleans before taking 3 breaths and hammering out the rest of "Grace."  What is it about those PR days when everything clicks?  I know when my nutrition is dialed in, or my recovery, but once in a while the stars align and I'll put up a huge PR.  Do you have a pre-workout routine or ritual that helps you excel?  Lamonte appears to be channeling energy from the universe in the above pic...a little different than what you'd expect from a man who races motorcycles at 180mph.  Or is it?

24/Aug/2009 Monday WOD

Front squat & Press 75% 1rm x 5, 2 sets. 

Then 9, 6, 3 hang power cleans, weighted situps, burpees

Gold:  185/135
Silver:  135/95
Bronze:  95/65
Pewter:  65/35

To see more photos from Saturday's workout click here.

More to come

Front squat & Press 75% 1rm x 5, 2 sets.

Then 9, 6, 3 hang power cleans, weighted situps, burpees

Gold: 185/135
Silver: 135/95
Bronze: 95/65
Pewter: 65/35

RESULTS
Jesse FS 165#/Bench 165#/3:16 gold 40#
DJ FS 225#/Bench 185#/ 3:41 silver 35#
Troy FS 225#/ Bench 185#/ 3:24 95#+30#DB
BJ FS 185#/ Bench 185#/ 5:05 silver 30#
Heidi FS 65#/ Bench 75#/4:00 pewter
Vina FS 150#/PP 90#/4:04 bronze
Christina FS 60#/PP 60#/4:36 pewter
Eric FS 75#/ PP 75#/5:30 bronze
Greg FS 305#/PP 205#/ 3:27 gold 40#
Sara FS 95#/ 4:37 bronze
Jen C FS 75#/ 4:30 bronze
Jen P FS 75#/ 4:50 bronze
Chloe FS 65#/ 6:11 pewter
Angie FS 65#/ 6:05 bronze
Kate FS 65# / 6:06 pewter
Josh FS 185#/4:59 silver
Jose FS 135#/ 8:54 silver
Adam FS 175#/ 5:43 gold
“E” 4:23 165#
Jeremy 4:15 silver
Jen T 3:58 silver
Anthony 4:21 silver
Debbie 4:48 bronze
Mitch 3:55 bronze
Michelle 5:53 80#
Linda FS 90#/ 3:52 bronze #25
Nicole 3:57 bronze #10
Pete FS 135#/ 5:32 bronze #25
Matt FS 180/ 5:14 bronze
Ryan FS #95/ 3:56 pewter #30

BOOT CAMP
Carol A 11:59.9/5:53.1/2:50.2
Kay 9:21/4:25.1/2:03.4

9am Pose Running * 10am Free Crossfit

John has fun teaching double unders.  See more pics from Friday's workout.  Congrats to Greg & Jesse for being the first to go sub 2 at our new place!

22/Aug/2009

9am Pose Running
10am Free Team WOD