Thanks for all the great feedback on Thursdays.  Now all you have to do is get your butt in here and train!  We’ll continue with our current schedule on Thursdays for now.

1/July/2011 Friday WOD “Welcome to July!”

AMRAP 20 Min

10 Pushups

20 Situps

30 Air Squats

Run or Row 400m

Burly Cycle:  See comments

Today is the first session of our Thursday AM team training.  What really stood out for me at Regionals is that we need more Crossfit competitions and comp experience here in Utah and especially at WCF.  I was inspired when I read this article in the Crossfit Journal about RAW Training which went from 10th in their Region last year to 3rd in the world at the Open.  A big part of their success was getting together and training early in the year as a team.  They started with 24 people and after a year still had 12 regular attendees.  Every Thursday at 6am we’ll be doing a WOD/Training for anyone who wants to compete in Crossfit.  You can be great, average, or unsure but if you’re willing to come give 100% and compete in Crossfit comps you’re welcome.

Thanks for all the great feedback on things you’d like to see at WCF, you’ll be seeing that stuff soon.

Remember O-lifting with Dave is today.  We’re adding a 5:30 pm general Olympic Weightlifting class which is free to any member at WCF who wants to improve their Snatch or C&J as well as Dave’s small group coaching which is $30/month.  There will be an Oly competition the 3rd Saturday in August at WCF which I strongly encourage all of you to register for and compete in.

30/June/2011 Thursday WOD – Courtesy of CFFB

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For any penalty counted, perform a 1000 meter row.

Post rounds completed and penalties to the Whiteboard.


The new GHD’s are ordered.  Next up we’ll be repairing our plyo-boxes and replacing several of them as well as installing wall mounted squat racks on the Oly Platforms.  This Fall we’ll sell all of our rowers and replace them with new ones.  While it’s good to update our equipment it’s also fun to get some new stuff.  What would you put on the WCF wishlist?  First and foremost for me would be a wall to practice going up and over if I could put it outside in that small grassy section in the northwest corner of our property.  Let me know if there’s anything on your wishlist, exotic or otherwise.  If we can get it we will.

29/June/2011 Wednesday WOD

Run 800m

30 Snatches

Run 800m

Gold:  135/95  Silver:  95/75  Bronze:  75/45.  Power Snatches are fine.