WASATCH CROSSFIT

Wednesday WOD

 

Congratulations to Christina B. for winning the 1st place prize in the "Race to the little black Dress" challenge! Thank you to all of the competitors for your participation!

The goal of the challenge was to keep our female athletes motivated during the holidays. There were many inches lost as well as personal records achieved as a result!

If the challenge didn't motivate you... maybe I can entice you with this photo :

"Yes ladies you too could have moves like this as well as the physique!"

But seriously, want results?
Then show up, train hard, and eat well.

Here's coach "E's" salute to "Hammer Pants":

Wednesday December 30th:

Front Squat: 5,5,5,5

Then for time

 "Those Burpees SUCK!"

10 Pull ups

20 KB Swings

30 Box Jumps

40 Push ups

50 Sit ups

60 Burpees

Tuesday WOD

 

Crossfit on the road last summer in Virginia Beach.  Do your vacations include Crossfit or just R & R?

We're in California on vacation and Jen T is recovering so pics and scoreboards will be caught up next week.  Sorry for the inconvenience.  You can post your times and loads to comments main site style in the mean time.  We Crossfitted today at a local Affiliate, it was fun but we miss the WCF crew.  Today I felt like "I paid for the pie."  Movement was sluggish and all it took was one bad workout to make me crave strict Paleo.  We'll see you on Monday.  If you're looking for the Holiday schedule scroll down a couple posts.  See you soon!

29/Dec/2009 Tuesday WOD "JonesCrawl"

Deadlift 3, 3, 3, 3 then:

3 Rounds for Time:

10 DL @ 115% of Bodyweight

25 Box Jumps

Cooldown:  Row 1K @ 70%

Monday WOD

Push Press/Push Jerk 3, 3,3 then:

"Unworthy"

Air Squat 80, 40, 20, 40, 80

KB Swing 40, 20, 10, 20 40

Pullups 20, 10, 5, 10, 20

Merry Christmas

As the Holidays roll through you're encouraged to be thinking about your goals for next year.  Not weak ass watered down New Year's resolutions that you'll break faster than MikeMac breaks jumpropes, concrete goals you're invested in accomplishing.  The United States Marine Corp believes the best way to set objectives is in 3's.  Here's what I'd like you to do:  Set 3 Crossfit Goals for yourself for 2010.  Also, pick 3 athletic competitions you want to compete in.  It could be anything...Crossfit comp, O-lifting, a half-marathon, an ultra, a powerlifting event, whatever.  Pick it, train for it, do it. 

26/Dec/2009 Saturday WOD "E's Evil Creation"

10am - Free Crossfit

Holiday Schedule, etc.

Here's a re-post of the Holiday schedule:  Wed (today) same as always.  Closed Thurs & Fri.  Open Saturday for 10am WOD.  Next week we've got class at 5:30am, 9am, 10am, 4:30pm, and 6pm.  Let me know if you have any questions.   The unofficial Christmas Eve WOD will be to go ski/snowboard at Snow Basin, post to comments if you plan on going.

23/Dec/2009 Wednesday WOD "The Wasatch 100"

100 Double Unders

21 Thrusters

100 Double Unders

15 Thrusters

100 Double Unders

9 Thrusters

100 Double Unders

Gold:  135/95  Silver:  95/75  Bronze:  65/45

If you can't do double unders the sub is burpees at a ration of 1:4 meaning you would do 25 burpees per round rather than 100 double unders.  If you're not sure whether to go with a lower or higher weight go higher.  You'll have 4 days off to recover.

Christmas Wish List

Buy Weightlifting shoes at Againfaster.com or RogueFitness.com if you haven't already.  We just got in some Wasatch Crossfit socks ($12/pair) and will be picking up our new t-shirts ($20) on Wednesday.  The pics below are of the design but aren't necessarily an accurate reflection of the type of shirt.  We asked for a form fitting fashionable shirt this time rather than a plain cotton t-shirt.  As a gift to all of you we have a WCF gift card for you at the front desk.  You can apply it to apparel or your monthly tuition.  Merry Christmas! 

22/Dec/2009 Tuesday WOD "Crossfit Football Total"

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Good Luck Jen T

If you get a chance post your best wishes for Jen to comments.  Ironically enough for one of our strongest female athletes a bone in her foot was dislocated when her bull mastiff stepped on it.  After 4 misdiagnoses she finally found a doctor that got it right and today she's having it put back in place.  We love you Jen, good luck!

21/Dec/2009 Monday WOD

"GI Jane" - 100 Fun things for time

Badness

Apparently this is the picture response to my outspoken dislike of sweatpants.  Yes I know they're comfortable.  No I don't care:)

17/Dec/2009 Saturday WOD

10am - Bring your running clothes, we're going to take advantage of this nice weather and have a little fun*

*Crossfit Fun - Does not have to be fun to be fun

Holiday Schedule

Here's the Holiday Schedule:  Mon, Tues, Wed - Schedule is normal.  We're closed Christmas Eve thru Sunday.  If we have enough people post to comments we'll go at 10am on Saturday.

The following week we'll have class at:  5:30am, 9am & 10am Boot Camp, 9am & 10am Crossfit, then 4:30 and 6:00 pm.  That means there will be no 6:30am, lunch, or 3:30 class.  Our normal schedule will resume on Monday, January 4th. 

Our theme for this Holiday season is "Friends don't let friends sign fitness contracts."  Many of your friends and family will be considering getting fit in the New Year.  Don't let them get sucked in to 1, 2, or 3 year contracts with gym memberships they'll never use.  Refer them to us instead.  They'll get top quality coaching, programming, and the accountability of a tight-knit community.  You'll get a free month for every friend you send our way.

18/Dec/2009 Friday WOD

Back Squat 3, 3, 3, 3, 3 @ 75% of your 1RM then:

"Cindy" - As many rounds as possible in 20 minutes of:

5 pullups

10 pushups

15 Airsquats

RESULTS

DJ 180# FS/ 20 Rx

Curtis 155# /17 Rx

Tyler 215# /15 Rx

Vina 145# /23 Rx

Anthony 225# /(37) Rx

Evan 255# /19 Rx

Matt L 175# /17 Rx

Sara D 65# /7 aspu

Kevin 165# /11

Aaron P 145# /14 aspu

Les 205# / 12 aspu

Chris 205# / 10 jpu

Travis 11 aspu

Jason 12 aspu

Aaron B 165# /14

Amanda 145# /11 (6 Rx 5 aspu)

Doug 135# /9

Alicia 98# /11

Vaughn 235# /9

Rebekah S 75# /13

Sara B 135# /16

Drake BS 195# /14

Carter 225# /13

Troy C 225# /23

Sara H 125# /14

Andrea 135# /15

KT 195# /16

Troy 225# /16

Shane 225# /12

Nkumu 15min /10

Carol A 10

Christine 17

E 23

Josh 15

Mike 10 min / 12 Rx

Priscilla 10 min /7 Rx

Jackie 10 min /10 knee p/u

LADIES BOOT CAMP

Angie 40# /7:38

Jeanne 25#

Tennille 55# /8:00 silver

Daisy 45# /8:05

Darcy 35# /7:25

Casey 35# /8:33 silver

Jo 45# /7:10

Cheryl 35# /7:20

Tara 45# /5:59 silver

Jackie 6:40

Kym 7:00

Leah 7:51

Dawn 8:07

Isabel

17/Dec/2009 Thursday WOD "Isabel"

30 Power Snatch For Time

Rx:  135/95  Silver:  95/65  Bronze:  65/45

GamesLab:  Work up to 1RM weighted pullup

RESULTS

Carter 4:01 Rx

Carol 7:10 Rx

E 5:13 Rx

Dave K 3:24 Rx

Damon 4:57 Rx

Nate B 3:26 Rx

Greg 2:00 Rx

Jen C 2:47 50#

John P 3:10 108#

Drake 3:21 bronze

KT 3:23 bronze

Tyler 3:06 silver

Josh 2:38 silver

Katie 6:30

Sara B 3:12 bronze

Sara H 3:52 bronze

Shane 3:18 silver

Mike M 3:54 98#

Jason 4:21 65#

Vina 3:19 55#

Aaron B 2:32 bronze

Jackie 2:42 bronze

Laurie 3:42 35#

Curtis 7:03 50#

Les 5:59 silver

Peter 2:30 bronze

Kaleb 2:30 35#

Sara 2:44 35#

Kira 3:02 bronze

Evan 2:28 silver

Todd 1:50 45#

Kory 2:00 65#

Christian 3:20 65#

Matt 2:52 silver

Jeremy 2:39 silver

Chris 3:34 85#

Doug 3:32 75#

Jen T 2:48 silver