30/April/2011 Saturday Schedule

9am – Open WOD 11.6.  If you want to come O-lift I’ll be posting some drills & skills, you’re welcome to come hit it.

10am – Free Crossfit WOD

We’ll be running heats for the Open from 9am till we’re done.  After this our team and a few of our individual athletes are Regionals bound.  Great work everybody!

This beats “Body Pump” hands down.  I’m just sayin’

Today and Saturday are the last days of the 2011 Crossfit Open.  I’m proud of every member of our 50 person team plus everybody else at WCF who has suffered, pushed, and persevered through the tough WODs and loading of this 6 week event.  Our team is currently in 4th place out of over 60 in our Region and 41st out of over 600 worldwide.  We hope to move in to the to 3 at Regionals which is what’s required to qualify for the 2011 Crossfit Games.  The real story is how awesome our women are doing.  We’ll have at least 4 individual qualifiers for Regionals with 2 more who are currently in the running and may make it.  That’s outstanding!  Our women kick ass.

We’ve invited some of the other gyms in Utah out on Saturday to do the Games WOD and will be running heats from 9-11am.  Please come make it if you can.  If not you’re definitely welcome to hit it hard today.  The name of the game on this one is intelligent pacing and for the love of all do not set that damn bar down till you’ve finished that set of thrusters!

28/April/2011 Thursday WOD – Crossfit Open 12.6

In 7 Minutes complete go as high up the ladder as possible;

3 Thrusters/3 CTB Pullups

6 Thrusters/6 CTB Pullups

9 Thrusters/9 CTB Pullups

12 Thrusters/12 CTB Pullups

15 Thrusters/15 CTB Pullups

And so on, 18, 21, 24, etc.  Your chest must touch the bar below the clavicle on all pullups.  Thruster weight is 100lbs for men, 65lbs for women.  Click  here to watch the technique/judging video.

Bruce & Laurie, Crossfit Power Couple!

Hey parents, we know you need a break sometimes! That’s why we’re offering a free “drop your kids off” night this Friday at Wasatch Crossfit. Go on a date, have some fun, and enjoy some quality time together. You will need to sign up for your slot in the child care area ahead of time. Enjoy!

27/April/2011 Wednesday WOD

5 Rounds for Time

Run 400m

30 Situps

20 KB Swings

10 Box Jumps

GamesLab:  Do 30-60 min of any modality at 70% of Max HR.  Let me know if you’re planning on doing 11.6 Thursday or Saturday.

C-Biz and her brother getting after it during our free Saturday workout.

Thank you Amy C for your recent success story video. From zero pullups to 5, awesome!

How’s your challenge going?  Have you been as consistent as you thought you would be?  Are you in the running for the 1K prize?  I was talking with my 14 year old son this week about making some intelligent choices around food such as not drinking 4-5 Dr. Peppers in an evening.  The conversation started to go down the road  that conversations with teens sometimes do:  He’s nodding and mumbling in agreement while wishing he could be texting this very moment instead of hearing Dad talk.  I thought about what really motivates him and asked a simple question:  What feels better?   Scoring a touchdown or drinking a soda?  His eyes lit up and he immediately said scoring the TD.  What do people in the NFL who score touchdowns look like?  They don’t look like their drinking a 6pack of soda a day.  For him framing it in a way that motivated him was key to changing his habits and it’s positive:  I want to get x rather than I don’t want to be y.

What’s a positive motivation for you to stay disciplined?  I think about how good it felt to compete as a team at last years Crossfit Regionals and how badly I want to be back there again.  And about running my kids into the ground when they’re in High School and I’m in my late 40’s.  Let us know what your positive motivation is.  The best one gets a prize.

26/April/2011 Tuesday WOD – Courtesy of CrossfitFootball.com

The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs/105lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

Score is total rounds completed.  Sub For Ring Dips can be dips on GHD or on a Bench.

Our 630pm class

We spent this weekend in St George hiking, exploring, and swimming with friends and family.  It reminded me why I wanted to be fit in the first place:  To enjoy a higher quality of my life with my family, play hard, and try out some new sports.  We rock scrambled, hiked, dove off a high cliff in a canyon, climbed up a waterfall, and in general got dusty, dirty, and tired.  My little guys loved being outside and thanks to an active healthy lifestyle were able to keep up with a minimum of whining.  Summer’s coming and I  know you’ll all be headed outside to play soon.  What are some of your favorite spots in Utah?

Our 6:00am Foundations is sold out this week but we’ve got 2 slots left in our 10am and 6pm class.  If you’ve any friends who are ready to get started tell them to sign up now. We’ll be doing a promotion in May that if one of your friends sign up their first month is half off and you get half off that month as well.  We’ll honor it this week if you’ve got anybody ready to pull the trigger.

25/April/2011 Monday WOD

Back Squat 3, 3, 3 (Max Efforts)

Front Squat 20 AFAP – 165/115 then:

21, 15, 9

Calories Rowed

Slam Ball (30/20)

GamesLab:  Do the above plus what’s posted to comments




Stevie aka “Vulgar Vixen” shows off the results of disciplined eating and regular Crossfit.  Photo courtesy of ShaunNelsonPhotography.com

9am – Fun Stuff with Tiffany

10am – Crossfit

11am – Games WOD

Power Couple – Richard and Carrie

If you’ve been doing Crossfit for a while you’ll notice that you’re stronger, leaner, and more fit in general.  You may also have noticed that you’re getting a little “tight.”  Inflexible hamstrings, tight hips, and other flexibility issues will dog you if you don’t do some simple things to help.  We like Kelly Starrett from Crossfit San Francisco.  He runs a website where he posts a 5-10 minute mobility workout every single day.  With a few cheap accessories like lacrosse balls you can do these on your own.  If another IFB will be my accountability partner I’ll do one every single day from now to the end of May.  Check it out at MobilityWod.com.

21/April/2011 Friday WOD

Run 400

21 Deadlifts/21 Ring Pushups

Run 400m

15 Deadlifts/15 Ring Pushups

Run 400m

9 Deadlift/9 Ring Pushups

Run 400m

Gold:  95/75  Silver:  75/53  Bronze:  45.  If you didn’t do yesterday’s WOD and you want to add weight on this then you can go up.

GamesLab:  See comments

Anne is interning in the early AM and will be attending the Level I Trainer certification in May at Wasatch Crossfit.  Anne was a collegiate rower at Sacramento State and will be a great addition to our coaching staff.  Rumor has it she wants to be called “Coach Quadzilla.”

We’re adding assistant coaches to several of our busiest classes.  We’ll be doing membership trades with some of our assistants in return for helping with a set number of classes a week.  You’ll have to have your Crossfit Level I.  Contact Damon if you’re interested.

It’s been both exhilarating and challenging to have the Crossfit Open go on for 6 weeks.  Part of me is ready to have it over with and just get back to training and life as I know it.  I’m over the pressure of checking the scoreboard a million times a day, constantly comparing my self to my peers, and being obsessed with our standings.  On the other hand I love the pureness of knowing exactly how my training is paying off and seeing exactly where I stand.  Plus it gives me something to do immediately after waking up and before I roll out of bed.  I think 6 workouts in 3 weeks would have been better for me than 6 full weeks but that’s just my opinion.  What are your thoughts on the Open?  Is 6 weeks too long?

21/April/2011 Thursday WOD “Crossfit Open 11.5”

Complete as many rounds as possible in 20 minutes of:

5 Power Cleans (145/100)

10 Toes to Bars

15 Wallball to 10″ target/9″Target  (20/14)

Watch the demo video for 11.5

Crossfit.com has announced the 5th and 6th workouts of the Crossfit Open.  You’ll have until this Sunday to do #5 and until next Sunday to do #6.  The Open is wrapping up and it looks like several of our athletes plus our team will be moving on to Regionals in Denver.  Although I’m fiercely competitive and love that we’re doing well for me the Open has really been about people testing their limits, PR’ing, doing loads they didn’t think they could do, and the awesome sense of community we have at WCF.  Thank you to everyone who has stayed to judge, cheer someone on, or who joined our team and have given 100%.

We’re inviting several local Affiliates to do the last WOD with us next Saturday (4/30).  We’ll see people of all ability levels and of you’re all strongly encouraged to come out and hit it hard.  We’ll also be mixing it up this coming Saturday with some different training modalities.

20/April/2011 Wednesday WOD

3 Hang Power Snatches & 15 Double Unders per minute for 15 minutes

GamesLab:  Rest day today


Hey guys, you want to go get some McDonalds?  That is NOT how the Spartans rolled!


“My goal in life is to work really hard so I can be mediocre.”  Wow…that is motivating.  “I’m going to try to lose some weight but I probably won’t be able to.”  Another statement that virtually guarantees success.  “I’ll never be *fill in the blank* lean, strong, healthy, good, etc.”   We don’t work our asses off to be mediocre, we do it to feel great, have a high quality of life, look our best, be attractive to ourselves and our spouse, and to be strong.

Crossfit is hard work.  Really hard work compared to watching TV while you do some cardio.  Our athletes as a whole have a stronger work ethic than most of the population as a whole.  If you’re going to put in the hard work then you deserve results.  While there’s no magic to it there are two ways guaranteed to get you results:  1.  Eat like an athlete.  It’s really  that simple.  You can’t out-train a bad diet.  Zone, Paleo, or some combination thereof.  If you’ve been training for 6 or more months and aren’t getting the results you want I guarantee your nutrition’s not dialed in.  On the flip side – miraculous things happen when you train hard and eat right.  2.  Train consistently.  3 days every week beats training 6x/week twice in a row and then taking the next two weeks off.  Our best athletes show up consistently.

“I’m going to kick ass today.  I’m in the best shape of my life.  I can do a triathlon.  I’m up for anything challenging.  Nothing tastes as good as being lean feels.”  6 months of great eating and consistent training is all it takes to be able to say these things.  If it was easy everyone would be doing it….but you’re already working your ass off so this is what you know you should be doing.

19/April/2011 Tuesday WOD

50, 40, 30, 20, 10

Box Jump

Ab-mat Situps

Then:  Row 250m for time x 2.  Rest as needed.


Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to the whiteboard.

Gold:  All 5 rounds  Silver:  4 Rounds 95/75 Bronze:  3 Rounds  75/45


Enlarge image

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.


Today we’ll be doing part one of a 2 week gymnastic series at 9am.  We’ll be working on some kipping pullup and muscle-up progressions.  If you’re right on the verge of getting that first MU today’s your day.

16/April/2011 Saturday

9am – Muscle-ups and Kipping Pullups

10am – Free Crossfit WOD

11am –  GamesLab & Games WOD 11.4

Tyler knew this workout was coming

Tyler knew this workout was coming

Today’s workout is legendary amongst longtime Crossfitters.  Enjoy it, it’s the gift that keeps on giving.  Yesterday was such a fun day to coach.  Rick H got his very first muscle-up and several athletes completed all the burpees and OHS which was a feat in itself.

15/April/2011 WOD – Courtesy of Crossfit.com

Bench Press 5, 5, 5 (Max effort, go up every set)  then:

400m Walking lunges for time

GamesLab:  See comments

Today we’re doing The Crossfit Open WOD 11.4.  This one is tough.  For most people getting through the burpees and OHS will be a challenge.  For others today’s the day you get your first muscle-up.  I loved the energy we had Tuesday with the heavy deadlifts – so many people PR’ed their deadlift and exceeded what they thought they could do.  This workout is going to be another day like that.  Good luck!

On a side note, the weather is getting warm which means it’s going to be time to get out and play soon.  We’ve got several events coming up:  A Wasatch Crossfit BBQ, the Spartan Race, The Dirty Dash, Ragnar, The Gridiron race, plus a ton of local 5k’s and triathlons.  We’ve also been chosen as the training camp of choice for the Spartan Race and will soon be building a wall and some other obstacles which we’ll roll out soon.  I’d like to get the guy on their video who could spit flames at us while we train but unfortunately my insurance won’t permit it.  If you’re planning on doing some longer events get with me or your coach on race specific programming on top of your Crossfit training.  In general for events that are 1 hour or less in duration Crossfit is all you’ll need, more than 1 hour and a little supplementary training goes a long way.

14/April/2011 Thursday WOD


On the list of People we love:  Jenny.  Because she’s an awesome friend.  Welcome to WCF!

Sectionals WOD 1.4 was announced and to our surprise it included Muscle-ups.  Here’s the catch:  To get to the muscle-ups you’ve got to do 60 very tough burpees (broad jump over barbell) as well as 30 overhead squats.  I’m guessing that even the high level athletes will have a tough time breaking through to the muscle-ups.  Honestly when I first saw this WOD I shook my fist at the sky, spouted a few deeply meaningful words some of which rhyme with luck, and then spent some time being pissed off.  Then I thought it through:  You know what, Crossfit is supposed to be hard.  We challenge ourselves every day and feel pride because we know we do what most won’t to get what most want.  I’m going to suck it up, quit my internal whining, and get ready with all of you to give this thing my all.

One of the things I’ve been working on is positive self-talk during a WOD.  Instead of thinking about how hard it is I focus on breaking things down.  20 more reps is 4 sets of 5.  One more rep is my mantra.  Then another.  I envy people who seem to be mentally tough right out of the womb, they probably dropped and did 100 burpees for time right after the umbilical cord was cut.  There was a free video on the Crossfit Journal from the original Crossfit badass, Greg Amundson, which helped me a ton and I highly recommend you watch it.  Here it is:  http://journal.crossfit.com/2010/09/grega-adaptation.tpl

13/April/2011 Wednesday WOD

Muscle-up practice and progressions then:

21, 15, 9 Push Press

Run 400m after each round.  95/65

Beach Bully Optional Work:

6×2 Back Squat @ 80% of 1RM. If doing WOD tomorrow cut in half.  Then

2×15 Glute Ham raises

2 Max Efforts strict chin-ups