Rick’s the eye of the Hurricane at 6:30am

Need a little more inspiration to start weightlifting?  Watch someone who weighs less than 155lbs put over 400lbs over their head.

1/Oct/2011 Saturday

9am – Olympic weightlifting with Olympic hopeful Coach Erin

10am – Free Crossfit WOD

I believe this is possible for me.  As is 6 months in traction if I over-rotate.

Wednesday’s workout was a chance for many of us to redefine our limits and break through a barrier.  Box jumps are one of those movements that are simple for some and fraught with anxiety for others.  Have you ever squatted a heavy load and then did something like wallball?  All of the sudden that 20# wallball doesn’t seem so heavy.  Wednesday was an opportunity to expand your belief in how high a high box jump is.  It was one of the days when you drive home proud and think to yourself “I didn’t know I could jump that high!”  Watching people stack the plates up, make huge leaps, and then jump down with a big grin on their faces is what Crossfit is all about.  Hope you had as much fun as I did.

Yesterday’s WOD was long!  Love it or hate it, we’re going to be doing a longer Met-con cycle in October before the weather gets too cold.  Expect to see 2-3 twenty minute plus WODs every week.  Enjoy!

30/Sept/2011 Friday WOD “Tabata yo Mama!”

Complete 8 intervals of 2o seconds work followed by 10 secs rest of each of the following.  Rest exactly 30 seconds after 8 intervals at a station.

Tabata Thrusters (75/45)

Tabata Ring Pushups

Tabata Weighted situps (1pood)

Strength:  (Try to do before WOD)  Max effort front squat doubles.  Bench press 10, 10, 10.

Endurance:  Your choice of run, airdyne, or row 20 minute TT.

Josh gets swole at the Retro Games

Things are getting back to normal after the Retro Games and I had a few followup thoughts.  First of all, I was ridiculously proud of each and every one of our athletes.  We had athletes medal and athletes finish at the front, middle, and back of the pack but they all had a blast and gave their all.  Second, if you haven’t been watching, Crossfit has been on ESPN2 Wednesday nights for the last 2 weeks and will also be on next week.  I see Crossfit going where triathlons are:  There will be elite level athletes, even professionals, but there will also be a ton of people who enjoy challenging themselves but care more about finishing than placing.  Regardless of which category you’re in you should get out and compete.  Last of all, thank you again to all of our volunteers.  I hope you had fun and were inspired to get involved with our next competition, be it as an athlete, judge, or volunteering again.

Fitness Elevated is a local Crossfit event that will be going down in December this year in SLC and I highly encourage each and every one of you to sign up and put your training to the test.  You’ll have fun, make new friends, and get a feel for the global Crossfit community you’re now a part of.

29/Sept/2011 Thursday WOD

800m Run

30 Calorie Row

30 Burpee Pullups

60 Kettlebell Swings (1.5/1)

30 Burpee Pullups

30 Calorie Row

800m Run


Oly:  Lift with Coach Chiu @ 5:30pm or From rack;  Jerk, clean, jerk.  Work up to 80%, then 5 reps at 80%+

Endurance:  Do Today’s WOD

Jax N Jill tearing it up en route to a 3rd place finish at the Retro Games

28/Sept/2011 Wednesday WOD

Part 1:  2 snatches/minute for as many minutes as possible.  Guys add 10lbs each minute, women add 5lbs each minute.  You get a total of 3 attempts each minute, 2 of which must be successful to move on.

Starting Weights:  Gold:  115/65  Silver:  115/55  Bronze:  Scale as needed.

Part 2:  2 Box jumps/min for as many minutes as possible.  Add a plate to your box each minute to increase the height.

Starting:  Men 24″, Women 20″.

Part 3:  50 Pushups for time

Strength:  Hang Power Clean Doubles – Build to max.  Strict Pullups – 2x ME

Endurance:  Run 400m.  Then 8×200 using 400m time as interval.

Junk Yard Dog & Burgner Warm-up


SKILL – Hang Power Snatch

WOD – 4 Rounds

5 Hang Power Snatch

10 Sit ups

15 Squats


Junk Yard Dog & Burgner Warm-up

SKILL – Hang Power Clean

WOD – Hang Power Clean little Cindy   (10 min AMRAP)

5 Hang Power Clean

10 Push-Ups

15 Air Squats