Dave put in an 11 hour day on Monday putting up the new pullup bars. It was Veterans Day and he was off of work because...he's a veteran. Next time you see Dave be sure to thank him, his hard work is much appreciated!
13/Nov/2009 Friday WOD
As many rounds as possible in 20 minutes of:
3 Push Jerk
6 Hang Power Cleans
9 SDLHP
Gold: 95/75 Silver: 75/55 Bronze: 55/35
Imagine how you would look and feel if you'd been working out for the last 20 years and had paid attention to what you ate for decades. That's basically Curtis' story. He's a strong Crossfitter, a fun guy to have in the lunch class, and probably the most fit grandparent you know. It's fun to be in fantastic shape now but it's going to be even more fun to be that grandparent who runs his grandkids into the ground. That's what I want!
We've had a great week. Now it's time to go back to the basics and focus on technique. Today we're going to be practicing the hang snatch from 2 positions. Work on explosively jumping with straight arms and keeping the bar close to your body. Have fun!
12/Nov/2009 Thursday WOD
Warmup - Snatch Press, Snatch Balance, Heaving Snatch Balance
High Hang Power Snatch 1, 1, 1, 1, 1, 1
Hang Power Snatch 1, 1, 1, 1, 1, 1, 1
If this is your 2nd day working out this week finish the workout with a 2K row for time. Otherwise focus on great technique and enjoy and active recovery day.
Snatch: Arms, Coach Burgener...[wmv][mov]
Snatch Balance-Finding Max Analysis...[wmv][mov]
Snatch Foot Position, Coach Burgener...[wmv][mov]
Snatch Instruction, Coach Burgener...[wmv][mov]
At Wasatch Crossfit we have many veterans. Many have been wounded in battle and some have been decorated for valor. All have put their life on the line at some point. Sometimes it seems trite that I even say anything in the face of the sacrifices our soldiers have made and continue to make. Thank you for doing what I don't have to do to protect what I hold dear.
11/Nov/2009 Wednesday WOD
Deadlift 2, 2, 2 then:
"Last Chance WOD" - 3 Rounds for Time
10 Deadlifts
50 Double Unders
Gold: 300/225 Silver: 225/165 Bronze: 135/95
RESULTS
Dan 4:49 bronze s/u
Shane 6:15 silver s/u
Jen C 6:46 110#
Bethany 5:14 bronze
Andrea 7:10 115#
Carol W 9:25 silver
Greg 3:18 gold s/u
Carter 5:12 silver
Troy C 4:35 silver
Braden 14:00 225# s/u
Carol A 7:58 #75 s/u
Tiffani 6:17 85# s/u
Aaron B 8:18 135# s/u
Jason 8:21 135#
John 8:20 gold Rx
Mike 13:48 225#
Heather 7:35 bronze s/u
Chris D 5:46 180# s/u
Laurie 8:55 65# s/u
Melissa 4:22 bronze s/u
Aaron P 4:58 95# s/u
Curtis 10:47 175#
DJ 3:09 185#
"E" 4:16 silver
Les 6:07 205#
Rebecca 7:45 65#
Doug D 5:32 148# s/u
Melanie 5:57 bronze s/u
Jen T 5:47 silver s/u
Christian 6:24
Anthony 5:17 255#
Dave K 8:11 gold s/u
Jeremy 5:31 silver
Amanda 7:14 115#
Debbie 6 hours 125#
Kerry 18:04 65#
Vaughn 6:16 205#
Sheri 8:08 45#
Marie 9:36 65#
Damon 4:54 255#
Jesse P 4:59 bronze s/u
Kory 7:14
Nicole 5:23 115# s/u
Andrew 7:13
Kaleb 8:45
Matt 4:40 225#
Priss 13:42 silver
Nate B 6:08 255#
Brandi P 4:05 85#
Jonathan 5:45 155#
We've had lots of questions about the new jerk boxes so I wanted to explain our new toys. The purpose of these is so that we can practice going overhead with heavy weights, drop the weights, and not have to pick them up off the floor every rep. There are also a lot of cool supplementary exercises like partial deadlifts and snatch pulls that can be done by adjusting them lower. Here is a video of a set of jerk boxes in action: PerformanceMenu.com.
10/Nov/2009 Tuesday WOD
150 Push Press For Time
Stop and do 5 burpees every minute on the minute
Gold: 75/55 Silver: 55/35 Bronze: 45/25
RESULTS
Sara B 11:50 25#
Jen C 11:53 silver
Shane K 12:52 gold
Angie 14:00 bronze
Jason 16:17
Nkumu 16:02
Sara H 10:32 silver
Andy G 14:58 gold
Tyler 15:50 gold
Troy 15:35 gold
Carol W 14:30 gold/silver
Andrea 12:57 15#
Candace (Helen) 11:43
Melissa 13:00 silver (75rep)
Phyllis 11:28 bronze
John P 10:54 gold
Vina 8:37 gold/silver
Christina 8:58 bronze
Maria 11:40 gold
Curtis 15:47 gold
Alicia 13:57 bronze
DJ 9:45 gold
Dave K 7:45 gold
Jeremy 8:45
Melanie 9:05 25#
Matt 8:59 bronze
Vaughn 6:48 65#
Greg 4:03 gold
Amanda 12:38 silver
Anthony 11:28 gold
Doug D 6:55 45#
Aaron D 9:55
Teri C 10:40
Vina (2nd workout) 7:39 pwr cln + squat
Michelle 13:57 silver
Jen T 14:00 pwr cln 50# +burpee/squat
Priss 14:52 pwr cln 55# + squat
Kira 10:59 bronze
Jonathan 13:29 38#
Nicole 9:00 silver/bronze
Linele 17:42 silver
Banu 14:59 bronze
Update from the O-lifting meet in Denver:
Damon, Anthony, and Michelle all won their weight classes. Jesse placed second in his weight class, which was the largest weight class of the entire meet! All of them set PR's and Jesse had the heaviest power clean of the weekend at 260 lbs.
There is only one way to celebrate.....Fran!
9/Nov/2009 Thursday WOD
Front Squat 10, 5, 5, 3, 1
"Fran"
21, 15, 9
Thrusters 95#/ 65#
Pullups
RESULTS
Sara H FS 120# /8:13 Rx
Daniel FS 145# /9:01 65#
Andy G FS 225# /6:30 Rx
Troy C FS 225# /7:46 Rx
Shane FS 205# /8:13 JPU
Jose FS 145# /12:31 Rx
Nkumu 8:44 APU
B? 11:00 APU
Aaron FS 115# /8:02 45#
Jen C FS 85# /7:38 45#
Laurie FS 75# /7:35 30#
Casey FS 35# /7:25 15#
Brandi FS 110# /7:02 35#
Aaron P FS 145# /6:19 45#
Tyler S FS 230# /13:29 Rx
John Park 7:01
Heather FS 65# /9:50
Kira FS 95# /11:39 35#
Michael M FS 185# /8:18 Rx
DJ FS 225# /6:14 Rx
Rebekah FS 75# /9:18 35#
Les FS 95# /9:08 58#
Joe FS 155# /8:04 65#
Phyllis FS 80# /4:02 35#
Jen T FS 145# /6:22 45#
Anthony 4:48 Rx
Dave K FS 165# /4:02 Rx
Matt K FS 135# /7:38 65#
Teri 4:55
Marie 5:40
Alicia FS 95# /6:08 30#
Sheri 7:15
Amanda 8:08 ASPU
Greg 4:18 Rx
Debbie FS 105# /7:28 45$
John P FS 230# /5:40 Rx
Vina FS 135# /7:05 Rx
Evan FS 275# /10:14 Rx
Jeremy FS 145# /7:01 Rx
Kaleb 6:25
Nicole FS 95# /7:17 35# aspu
kory 7:30
Andrew 7:53
Matt FS 205# /8:08
Nate B FS 245# /8:24
Linda FS 85# /7:41 45#
BOOT CAMP
Angie 5:35 20#
Angela 6:30
Jackie 5:22 20#
Jeanne 6:30
Tara 4:44 20#
Christina 5:06 20#
Candace 5:35 15#
Andrea 5:20
Tennille 6:49 20#
Bethany 5:41
Good luck to our Olympic lifters today. We're down at Front Range Crossfit in Denver getting ready to compete. The meet consists of 3 attempts at the Snatch and 3 attempts at the Clean & Jerk. WCF represent!
9am - Barbell Training
10am - Free Saturday WOD
Power Clean 5x3
then
6/Nov/2009 Thursday WOD
"Griff"
For time:
RESULTS
Drake 18:15
Andy 15:25
Sara H 15:41
Ty 15:55
Troy C 14:37
Carter 16:11
Daniel 19:57
Bethany 20:23
Phyllis 19:36
Vina 17:35
Steve 20:13
Maria 11:49 + weight vest
Chris 16:18
Amanda 15:47
Kerry 2 laps
Jesse P 11:56
Mike 13:09
Joe 14:08
5/Nov/2009 Thursday WOD
10 Rounds For Time
10 Ring Dips
20 Air Squats
10 Dumbbell Presses (40/20)
RESULTS
Adam 21:20 Rx
Carter 19:15
Troy 14:19 30#
Drake 20:55 20#
Jen C 17:48 20#
Sara B 14:36 15#
Sara H 18:04 15#
Melanie 18:55 15#
Banu 20:12 15#
Doug D 21:57 30#
Phyllis 17:06
Jeremy 14:45
Vaughn 14:59
Steph 12:20
"E" 15:54 Rx
JP 18:23
Mike 25:01 Rx
Aaron 16:36
Tara 21:08
Tyler 22:45
Tiffany 16:29
Aaron P 18:02
Maria 12:14 Rx
Vina 14:24
Christina 18:15
DJ 11:24
Curtis 13:14
Aaron 6:41
Priscilla 16:15
Today's the last day to get measured for the Helen Challenge. If you haven't been already then make sure you get it done. We're going to be closed for a coaches training seminar today from 11-3pm. There won't be a lunch class and open gym will end at 11am.
4/Nov/2009 Wednesday WOD
Deadlift 3, 3, 3, 3, 3 then 20
Run 400 x 4 on 2 or 3 min (1 400 every x minutes)
RESULTS
Jenna 175# /95#x20
Stephinator 25:41 (filthy fifty)
Vaughn 205#x20
Doug 155#x20
Dave 335# /225#x20
Amanda 185# /135#x20
Kerry 55# /55#x20
Debbie 185# /135#x20
John 355# /235#x20
Nicole 155# /105#x20
Kaleb 85#
Kory 95#
Andrew 95#
Christian 95#
Evan 275# /135#x20
Matt 295#/125#x20
Nate 320#/205#x20
Daniel 145#/ 125#x20
Shane 365#/ 225#x20
Jason 135# /115#x20
Carol W 210#/ 160#x15
Michael M 245#/185#x20/ 17:38 dirty thirty
Aaron 155#/ 19:42 dirty thirty
Jen C 95#x20 /29:34 Rx filthy fifty
Tiffany 105# /65#x20
"E" 375#/ 225#x20
Carol A 65#/ 65#x20
Steve 165#/ 135#x20
"B" 285# /135#x20
LADIES BOOT CAMP
Daisy 65#/ 8:57
Candace 55#
Jackie 7:43 gold
Angela 95# /9:19 silver
Jeanne 16:23 silver
Jessica 85# /9:00 gold
Angie 85# /9:03 silver
Tenille 85# /10:03 silver
Cheryl 75# /8:58
The pictures from the party and this weekend's 5K are up, be sure to check out the photo gallery to your right. Today's workout is a fun one, get ready for a real challenge.
"The Filthy Fifty"
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Gold: As Rx'ed. Silver: Filthy 40 Bronze: Dirty 30
RESULTS
Greg 18:50 Rx
Carter 26:48
Adam 31:30
Drake 30:50
Troy 32:03 Rx
Shane 38:10
Josh 29:45 Rx
Jason 26:13 (30)
Sara H 26:11
Bethany 28:40
Andrea 25:00 (40)
Sara B 28:30
Tyler 33:55
Tara 30:00
John P 24:27 Rx
Melissa 34:10
Maria 20:33 Rx
Vina 26:29 Rx
DJ 23:56 Rx
Curtis 29:45 Rx
Jeremy F 21:50 (30)
Banu 19:00 (30)
Nate 19:41 (30)
Melanie 19:26 (30)
Doug 19:08 (30)
Jeremy 25:14
Vaughn 19:25 (30)
Matt 22:54 (40)
Jen T 20:11
Amanda 26:18
Phyllis 20:30 (30)
Jenna 20:53 (30)
Travis 21:30 (30)
Dave 30:28
Anthony 16:46 Rx
Matt 31:45
Nicole 31:05
Kim 18:27 (30)
Eva 31:53
Nate B 32:00
Teri 25:27
