People tell me about their fitness programs on a regular basis and ask me to compare them to Crossfit.  I’m willing to answer but usually just thank for not being a couch potato.  (P90x, some Boot Camp, bodybuilding, shake weight etc.)  First of all I’m just glad they’re not part of the obesity epidemic in America.  Anything is better than nothing.  Unfortunately, sometimes that’s all it’s better than.  If it’s a fitness program I’ll ask them a simple question:  How does your program define fitness and how will I know when I’m fit?  Is fitness strength?  Abs?  VO2 max?  Consecutive episodes of Oprah while I’m on the elliptcal maybe?  Another simple question – can your women do pullups?  Can your guys lift double their bodyweight?

The biggest thing Crossfit does that’s different is draw a line in the sand and define fitness.  We say fitness is increased work capacity across broad time domains and modalities.  We measure it 3 ways:  Your ability to perform the random tasks of life, your power output across short, medium, and long time domains, and your competency in the 10 aspects of fitness (Cardio, flexibility, stamina, strength, speed, power, coordination, agility, balance, and accuracy.)  If my fitness program gets me stronger, faster, and helps me snowboard, move a piano, play flag football on Thanksgiving, or dominate my peers in anything I choose then I would consider it good.  If it consists of dancing around in my living room or has me practice flexing while spraytanned then not so much.

The last thing is simple:  Fitness takes hard work.  I wish it could be done with a magic pill, a thigh-master, 4 minutes/day, etc but like most things in life that which is worthwhile requires discipline & commitment.

1/June/2011 Wednesday WOD

21 DB Thrusters

9 Burpees

Run 400m

15 DB Thrusters

15 Burpees

Run 400m

9 DB Thrusters

21 Burpees




CrossFit Kids 4:50 – 5:30,   Maui Thai  5:30 – 6:30


CrossFit Kids 4:50 – 5:30,   Jujitsu  5:30 – 6:30


CrossFit Kids 4:50 – 5:30,   Maui Thai  5:30 – 6:30

SKILL – Snatch

WOD  3 rounds

5 Snatches

10 Push ups

Bob Haywood, Vietnam veteran and avid Crossfitter, reading the Medal of Honor citation just prior to “Murph” kicking off.

Thank you again to all of our veterans, military, and their families.  It’s always special to me when we do “Murph.”  If you haven’t read “Lone Survivor” you should run to the bookstore now and get it.  After nearly 2 decades of schooling I could dissect a frog, understand an atom, understand a bunch of math I’ve never used, but I never was told a single story of American valor.

1/June/2011 Monday WOD

2 Hang Power Cleans & 2 Overhead squats per minute for 15 minutes

Strength:  3×15 dips.  Weighted if possible


Check out all the pictures from “Murph” on Saturday on our Flickr photostream.

There will only be 1 class on Monday at 9am.  Enjoy your Holiday weekend and thank you to all who serve or have served and the families who support them.


9am – Olympic Weightlifting with Erin Doyle

10am – “Murph”

Murph’s a big workout and you’re definitely welcome to divide it up with a friend.



Holly doing one of the 45 strict pullups she did on Wednesday.  That’s strong work!

Today is the day we’ll be announcing the Beach Body challenge awards.  Stay tuned here or on our Facebook page, as soon as Carol gets done compiling them we’ll post them immediately.

Tonight’s our fundraiser.  Bring all the cool stuff you don’t wear anymore and $20 and take home all you can carry.  I’ve been looking long and hard for a “Members Only” jacket so if you’ve got one of those in extra medium I’ll wear it proudly.

Tomorrow is “Murph” regardless of weather.  This is one of my favorite things we do in Crossfit and you won’t want to miss this chance to honor an American hero.  It’s also the first day for our new Saturday morning Olympic weightlifting coach, all are welcome.  Here’s a short video about the Medal of Honor and Murph:

27/May/2011 Friday WOD:  “Annie”

50, 40, 30, 20, 10

Double Unders


Optional:  For time – Row 4x250m w/20 KB Swings after each row.

GamesLab:  Rest day.  If you’re headed out of town and want to stop by and borrow a kettlebell text me.

New schedule starts May 30th, next week!

*we will NOT be having class MONDAY FOR MEMORIAL DAY*


CrossFit Kids 4:50 – 5:30,   Maui Thai  5:30 – 6:30


CrossFit Kids 4:50 – 5:30,   Jujitsu  5:30 – 6:30


CrossFit Kids 4:50 – 5:30,   Maui Thai  5:30 – 6:30

WOD 4 Rounds

5 Handstand Pushups

7 Box Jumps

9 Clean & Jerks (DB)

The challenge is over! Congratulations to everyone who stayed the course. Be sure to take your new measurements and enjoy repeating (and slaying) Carol’s Beach Body WOD. If you’re taking a rest day today you can also repeat this WOD during Friday’s 3-6pm Open gym.

We’re trying out a 7:30pm class for June. If it works out we’ll be doing it all summer. Come check it out on Monday.

The Crossfit heat of the Spartan Race is closing out soon. We’ve got discount codes for WCFer’s, come get one and register asap.

Last of all, Saturday will feature our newest O-lifting coach at 9am followed by “Murph” at 10am.

26/May/2011 Thursday WOD

“Fight With Fran”

2 Rounds for Time

21, 15, 9

Thrusters (75/45)

Jumping Pullups

Row 500m

Where the heck has John been?  Between making the SWAT team at 44 years young and being on the wildlands fire-firefigher crew John’s going to be a busy guy this summer.  We hope to see him when he can make it in to WCF but for now duty calls.  John’s been a part of WCF since “the old dirty days” in Kaysville and should be back to a regular schedule for us this Fall.  In the meantime if you see on the News that some piece of wilderness has caught fire know that John is probably there working hard and showing what being Crossfit is really about.

You’ll see flyers up around the gym for Friday’s event.  Please stop by, for a small donation you can support team WCF and pick up some cool new threads for Summer.

Saturday is our Memorial Day “Murph.”  This year we’ll have a Vietnam Veteran reading his Medal of Honor citation just prior to 3-2-1-GO time .  For those of you who haven’t done “Murph” it’s a chance to honor an American hero and a very tough workout.


25/May/2011 Wednesday WOD

21, 15, 9

Bench Press

Strict Pullups

Recommended weight is bodyweight for men, 65% of bodyweight for female athletes.

GamesLab:  See comments

New schedule starts May 30th, next week! *we will NOT be having class MONDAY FOR MEMORIAL DAY*


CrossFit Kids 4:50 – 5:30,   Maui Thai  5:30 – 6:30


CrossFit Kids 4:50 – 5:30,   Jujitsu  5:30 – 6:30


CrossFit Kids 4:50 – 5:30,   Maui Thai  5:30 – 6:30


– Wednesday’s WOD –

4 Rounds

20 single jumps

10 Slamballs

run to fence and back

Balance – One of the ten physical attributes but also an important part of life.  Is your life in balance right now?

24/May/2011 Tuesday WOD

5 Rounds of:

3 Deadlifts (2x BW)

50 Air Squats

Gold:  Double Bodyweight, 50 Air Squats  Silver:  1.5x Bodyweight, 40 Air Squats  Bronze:  1.25x BW, 30 Air Squats

GamesLab:  30-60min at 70%  If possible cut into am/pm sessions.  Our new cycle is M, W, Th, Sa for our hard days.