Today’s workout is another of the WODS from Fitness Elevated.  The 40 inch box jumps sound intimidating until you realize you can get on the box any way you want.  Climb on, jump on, mantle on, it’s all fair game as long as you’re standing tall at the end of it.  One thing to think about is whether snatches or clean & jerks are faster for you.  You may want to try a warmup round both ways to see which is more effective.

31/Nov/2011 Thursday WOD

5-4-3-2-1 Ground to Overhead 155/95



Strength:  Overhead Squat 3×3 AHAP

Endurance:  Run 200m on 2:00 interval x 5, ME’s

GamesLab:  50, 40, 30, 20, 10 Double-Unders

There’s training hard and training smart and they aren’t always the same thing.  Today’s WOD is about sustained effort versus short maximal sprints.  Your goal should be to pick a pace that lets you work through the whole minute without resting.  You may have noticed that we’ve been throwing in WODs lately with “motivational consequences” for breaking up the reps.  While you may curse me under your breath there’s some science behind what we’re doing.  There was a study done which showed the benefits of longer duration efforts in comparing interval training.  The link to a synopsis is below but here’s the conclusion we’re concerned with:  Within different high-intensity protocols (utilizing at least 100% VVO2max), the duration of work at high-intensity appears to have a greater impact on LT than relative intensity of the work. The study also points to the possibility that LT simply improves more effectively/significantly at lower ranges of high-intensity..  Put  simply, going at a slightly lower intensity level for a longer duration is more beneficial than higher intensity for shorter duration intervals. – Esfarjani and Laursen (2007): Lactate Threshold Response to High-Intensity Intervals

30/Nov/2011 Wednesday WOD “Deadlift Gone Bad”

With a continuously running clock do 1 minute at each of the following stations.  1 rep is 1 point.  Start at a different station each round.
Deadlift 155/103
Lunge Steps (45/33lb bar on shoulders)
Toes to Bars
Calories (Damper 0)

Our hugely successful Crossfit Teen classes will be starting back up January 2nd.  Last year we had over 20 athletes, some of whom have now moved on to full ride athletic scholarships, set school records, and gained strength, power, and fortitude.   This year we’re improving in a few ways:  First of all we’re adding 2 speed & agility days.  In most power sports it’s said that “speed kills”  and we want to be sure to put the best athletes possible out on the field.  Second, we’re adding an exclusively girl teen class.  This year we’ll be doing 8 week training semesters and will have the sign-ups posted soon if you’re interested.  There are a few requirements for teen athletes which are based on GPA, work ethic, and consistency of training.  Keep your eyes open for updates, we will be capping enrollment this year.

29/November/2011 Tuesday WOD

1RM Front Squat (10, 5, 3, 1, 1, 1, 1, 1, )

1RM Bench Press  (10, 5, 3, 1, 1, 1, 1, 1, )  then:

“Karen” – 150 Wall Balls for time

Gold:  20/14  Silver:  14/10  Bronze:  Scale as needed to make 10:00 cutoff.


Oly:  Weightlifting class with Coach Erin at 5pm

Endurance:  Run 1mile @ 80% RPE then 4x400m ME’s.

GamesLab:  Do 1RM’s and Endurance today but not WOD.  Plan on training M-F this week if possible.

Jesse goes “Nutts”

Fitness Elevated, the largest local Crossfit comp in Utah, is coming up soon.  This year will mark the first ever 2 day event.  Last year over 180 athletes competed.  You should do FE and here’s why:  It will be fun!  There will be Crossfitters of all talent levels from all over Utah and the surrounding states.  Doing comps puts your training to the test.  You’ll never approach a WOD quite the same way again…competing is the difference between “working out” and “training.”  At last years competition we had over 30 athletes.  Every one was glad they did it.  There’s only 1 workout with pullups and it’s the one we’re doing today.  The FE workouts are designed to test fitness but to be inclusive to all levels.  If you can Rx our WODs most days you can definitely do theirs.

Some people develop a wishbone where their back-bone should be.
– Anonymous

Last but not least, Cyber Monday is the last day we’ll be running our gift cards deal.  Click here for details.

28/Nov/2011 Monday WOD “FE WOD 5″
As Many Rounds/Reps in 10 minutes of:

  • 10 Pull-ups
  • 10 KB Swings (24/16kg, Overhead)
  • Run 200m


Strength:  Tomorrow we’re testing our front squat and bench max then we’ll be resetting for a new strength cycle

Endurance:  Row 3x400m with 1:30 rest, pace + :15 of PR 500m.  Do  10 burpees immed following each 400m.

GamesLab:  Endurance WOD plus 20 HSPU’s/10 MU’s

The Thanksgiving Turkey Burner Crew

26/Nov/2011 Saturday WOD

8am – Rowing (Anne is back, yay!)

8:30am – Gymnastics

9am – Olympic Weightlifting

10am – WOD