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WOD

We ran out of chalk this week.  As always we're happy to provide more but would like to caution against a few slick moves with the chalk:

1.  The Powder Donut - Filling your hands with chalk and then clapping them over the chalk bucket. 

2.  The Surgery Scrub - Covering yourself with chalk from your elbows on down 

3.  The Shower - Basically dousing yourself in chalk.  It happens.  It's an urban myth that this will kill B.O.

Assuming the Crossfit Games site doesn't crash again from a million hits we'll be posting Wednesday's WOD as soon as they post the 2nd WOD of the Crossfit Open. 

30/March/2011 Wednesday WOD

21, 15, 9

Push Press 75/45

Pullups

Run 400m after each couplet

 GamesLab:  Rest day today.  Games WOD tomorrow!

Last post here

Our new site will officially be live tonight!  To link directly to the blog go to WasatchCrossfit.Us.  We've worked really hard on this and will continue to roll out some upgrades to serve you better.  Let us know if there's anything you'd like to see improved. 

29/March/2011 Tuesday WOD

2 Hang Power Clean & Jerks/min for 15 min

Gold:  135/93

Silver:  115/83

Bronze:  95/55

2 Hang Power Clean & Jerks

Then:  Row 1K for time

Post your score to BeyondTheWhiteboard.com

Happy Monday

Semper Fi!

The new blog site is in the process of going live so I'll be posting today's WOD on Facebook as well.  If you've got the typepad link bookmarked be sure to bookmark WasatchCrossfit.us instead.  We'll be keeping this site as an archive but from here on out posting all WODs and such to the new one.

HQ has updated us on some of the tech issues they're having.  It looks like they've resolved several and the team scoring now works.  We're currently in 19th but will be close to the top 10 in our Region once they resolve the status of people waiting to be accepted onto the team.  Their commitment is that no one will be penalized for HQ's issues and as they roll out the fixes we'll be retroactively scored. 

28/March/2011 Monday WOD

A:  3 Rounds for time

15 Deadlift 185/135

15 Goblet Squats (1.5pood, 1pood)

Exactly 10 minutes after starting WOD A do:

21, 15, 9

Kettlebell Swings (1.5/1)

Burpees

Record your times for both WODs on the whiteboard separately.

Saturday Schedule

Emily's moving to SLC at the end of this month...we'll miss you!

We're considering trying something new on Saturday or at least one Saturday per month...doing a WOD from Sealfit.com.   They typically involve 60-90 minutes of actual work and test not only your physical abilities but your mental stamina.  Let me know either here or via Facebook what you think.

27/March/2011

8:45am - Olifting

10am - SealFit WOD & GamesLab

Get your scores in

Matt's a hard charger who registered to compete after just a couple of months of Crossfit.  We expect big things from him next year. 

Please log in to your account at Games.Crossfit.com and submit your scores.  We've got a ton of people who haven't done this yet. 

25/March/2011 Friday WOD

1 attempt at max rep pullups

1 attempt at max rep HSPU's

1 attempt at max rep ring dips

1 attempt at max rep knees to elbows

800m x 4. Rest 1:1

Your score is your total running time minus 1 second for each rep you get in the max attempts.

GamesLab:  You're looking at it up above.  Have fun!

Fearless

What I love most about competition is the sharp edges it imparts in our lives.  Wake up, feel nervous, on edge all day.  Time slows down at 3-2-1 go.  I can't even hear the music or people cheering.  Then it's over and all I want to know is what's my score.  Sometimes we all get tired of the mundane and I love how a comp clears away the day to day feeling of ants marching that can creep in.

This year we have a unique opportunity as Crossfit Games competitors.  We can repeat last week's WOD and try to improve on our performance.  As hard as I went I know I can do just a little better and get to the next round of double unders.  Sometimes fear hold me back from saying what I really want to do when I compete but today I'm putting it out there:  I will get 350 or my heart will blow up in my chest.  How about you?  Are you're ready to unleash the monster within and publicly declare your intentions? 

24/March/2011 Thurday WOD

As many rounds as are possible in 10 minutes of:

30 Double unders

15 Power Snatch (75/55)

 

The Bad Place

Ann was actually crying tears of joy at her amazing performance when this photo was taken.

We've talked before about the benefits of intensity.  Once you're consistently able to perform Crossfit movements with good mechanics it's time to start upping the intensity.  Intensity is the variable that maximizes the rate of return of exercise.  Simply put when you go hard you get better results.  Everybody should redline it at least once and totally blow up on a workout.  You ocassionally have to surpass your limits if want to know where they are.  I call it going to "the bad place."  You know when you finish a WOD and your leg is twitching and you want to get up but can't and if I asked you to do one more rep you'd crawl over to me and sever my femoral artery with your teeth....that place.  Today's WOD is simple, sinister, and designed with one intention:  To get you there.  Have fun.

23/March/2011 Wednesday WOD

Gymnastics:  Muscle up practice and 2 min aggregate handstand hold.  Then:

21, 15, 9 Calories Rowed

42, 30, 18 Air squats between each row

GamesLab:  Rest day.  Practice double unders if you want.  Tomorrow we're going to re-do Crossfit Open WOD1 plus do a 2nd WOD.

BeyondTheWhiteboard

Tiffany gets highlighted at Games.Crossfit.com

Local Hero

Crossfit.com often posts "Hero" wods in honor of soldiers who have fallen in battle.  Today we're doing a Hero WOD in honor of a local soldier who's in critical condition.  This is a long post but I hope you'll take the to read it all.  Excerpted from CrossfitIota.com

“Quinn”
200m run
27 pull-ups
15 deadlifts (225/155 lb.)
400-meter run
28 push-ups
28 kettle bell clean and press, right arm (35/26 lb.)
28 push-ups 
400-meter run
15 deadlifts (225/155 lb.)
27 pull-ups
200m run

This story is one of our own from Cache Valley and really brings the conflicts in which we and our country are engaged into a very personal and real perspective.  It is no secret that I appreciate this great country and that the CrossFit community has a special place in their hearts for those who serve and protect this nation. To that end ourselves, Crossfit Cache Valley, CrossFit UAC and Bear River CrossFit (ie all of the CrossFit boxes here in Cache Valley) as well as Crossfit 208 and Wasatch CrossFit (who will do it on the 22nd) will be paying tribute to Quinn with this WOD.  Thankyou all for your support and showing of solidarity by participating with us in this HERO WOD.

“I’ve known Angie and Cam (Quinns Brother) for the past 5 plus years and enjoy having them as neighbors and members of our CrossFit family.  My heart and prayers go out to their family at this time.  To Quinn; Thank you for the selfless service and sacrifices that you have made for our country. Thank you for the choice you made to defend what I love and hold dear.  Thank you for volunteering to protect this great nation.  Thank you for your strong heart and willingness to persevere.  I look forward to doing this WOD on the 21st and remembering the sacrifice you and many others have made to protect myself, my family, my freedom and my country. We wish you a speedy recovery and my sincerest gratitude.” - Coach Paul

“I was first able to get to know Quinn through hunting trips with him and his brothers, all of whom I consider good friends and great people. Right off I learned that Quinn’s friendliness and energy was contagious. What an awesome guy, it was no surprise to learn that he was a soldier. I can’t express enough, the gratitude I feel when I think of the sacrifice Quinn has made for his country and loved ones. Quinn, I wish we were all half the man that you are. In our own way we say thank you with this workout. Best wishes with your recovery and again,THANK YOU for your amazing service and bravery.” - Coach Brett

A note from Angie

My brother-in-law Quinn Jensen has been serving our country as a soldier in Afghanistan. We recently received news that a bomb exploded underneath his vehicle. He is in serious condition. He has a broken back, both of his heels and ankles are shattered, his right arm is missing 3 inches of bone and he has no movement in his right hand. He will be having numerous surgery’s in an effort to regain movement his arm, hand, back, both feet and legs.  He has been told that there is a possibility that he may never walk again or regain movement in his right arm.  He is our HERO!!  Right now we are staying positive and want to help him in any way we can.  My hope is to let him know how many Americans appreciate him and all the other soldiers who risk their lives so that we have all the freedoms we enjoy on a daily basis.  We are very blessed.  If any of you would be willing to write a letter to him expressing you gratitude and appreciation for soldiers like him this would greatly help lift his spirits.  His spirits are high, but I know he has a rough road ahead filled with many surgery’s and a lot of time in hospitals and in rehab. If anyone would like to write him I know that it will help him through the road ahead.  Just leave them at your box and I will come pick them up on Thursday morning.  If you would like to do it anonymously that is fine.  The letters will not be read by anyone but Quinn.  We just want to let him know that people appreciate what he has done for our country.   His life will never be the same! Love, Angie Jensen

Logan soldier receives Purple Heart in Afghanistan

By Matthew K. Jensen The Herald Journal

PARWAN PROVINCE, Afghanistan — Secretary of Defense Robert Gates pins the Purple Heart medal and a Combat Action Badge on the chest of U.S. Army Spc. Quinn Jensen of Logan, Utah, March 7 at the Heathe N. Craig Joint Theater Hospital at Bagram Airfield. Jensen is a member of 744th Engineer Company, 54th Eng. Battalion, a reserve unit from Ogden, Utah. (Photo by Staff Sgt. Todd Pouliot, Task Force Falcon)

Three Army reservists from Utah, including a Logan man, received the Purple Heart award on Monday at a military hospital in Afghanistan after being seriously injured by an improvised explosive device.

U.S. Secretary of Defense Robert Gates pinned the medal and a Combat Action Badge on the chest of U.S. Army Spc. Quinn Jensen at the Heathe N. Craig Joint Theater Hospital at Bagram Airfield in the Parwan province.

Jensen is a member of 744th Engineer Company, 54th Eng. Battalion based in Ogden.

The 28-year-old was raised in Logan and has a 2-year-old son and a 5-year-old daughter who live with their mother.

Jensen’s father, Paul Jensen of North Logan, told The Herald Journal on Tuesday his son was driving an armored vehicle with three fellow soldiers when the IED went off.

“The bomb exploded underneath their vehicle,” he said. “One of the four got a concussion and walked away. The other three were medevaced to a hospital.”

Jensen said he learned about the incident when his phone rang Sunday afternoon.

“I got the call from hell,” he said, explaining how he thought it was a telemarketer. “I was going to tell them to quit calling me on Sunday afternoon. I picked up the phone and said, ‘Hello?’ The man goes, ‘This is the U.S. Army. Your son Quinn has been in an accident, and all we know right now is he’s in serious condition.”

Jensen said nightmarish thoughts followed but he heard from his son the next day and the soldier’s spirits were high.

“He sounds better than we do,” said Jensen. “He’s a trooper, he’s a hero, he’s our guy.”

Jensen said his son even lightened the mood, saying what bothered him most about the ordeal was that he chipped his tooth. The Cache Valley native has had a strong interest in the military and said he wanted to enlist about five years ago. However, family restraints kept him home but he later signed up for the Army Reserve.

“He wanted to go serve his country,” his father added. “He said, ‘Somebody’s got to do it, it might as well be me.’”

Jensen said his son’s heels were crushed from the bomb and that he suffered injuries to the forearm, back and leg. Jensen received word from the military Tuesday afternoon that his son was stable enough to be flown to a hospital in Germany in coming days. He said he’s spoken with Quinn over the phone twice since his son was injured.

“When we talk to him, he doesn’t even complain,” he said. “He’s strong-willed, he makes his mind up and there’s no change. He’s committed to what he believes in.”

After being treated in Germany, Jensen will be flown to the Walter Reed Army Medical Center in Washington, D.C., and once back in the United States, the Army will pay for Paul and is wife, Charla, to travel to Washington to see their son.

“The Army has been wonderful in giving us what they have,” Jensen added. “They’ve already got our information and will put us on a flight there and give us per diem for food and we’ll be at his side. That will be the best when we can get there close to him.”

Quinn Jensen is the first member of his family to serve in the armed forces. He has six siblings.

“He volunteered, he wanted to go,” his father added. “He wanted to be one of the 50 from his reserve unit that went.”

Army Spc. Gregory Miller of Ogden and Army Sgt. Steven Dawson of Salt Lake City were the other two soldiers in Jensen’s battalion who were injured in the blast.

Crossfit Open Update

For those of us participating in the Crossfit Open HQ released an update this weekend on the status of some of the IT issues they've experienced.  They're going to take this week to get the registration & team issues resolved and the next workout will drop next Tuesday.  If you're terrible at double-unders this is good news as it gives you another week to work on them and re-do the snatch/double under WOD if you want. 

This is the last week of our current strength cycle and then we'll cycle on to two new movements.  Today you should be 3-repping your old 1RM if you've been consistent!

21/March/2011 Monday WOD

Deadlift 10, 10 at 60% of 1RM

Deadlift 3, 3, 3 @ 100% of old 1RM

then - Every minute on the minute for 10 minutes do :40 sec of work:

7 Dumbell Thrusters, 3 Dumbbell push press, and as many burpees as you can do in the remainder of the 40secs.  Your score is the total number of burpees you do. 

Rx - 30/20

BeyondTheWhiteboard

GamesLab:  See comments