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

Be sure to scroll down one more blog post and check out our Black Friday deal.

24/Thurs/2011 Thanksgiving WOD

7:30am – “Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Can be done individually or as a team WOD. Scale loads as needed.

If you haven’t looked like this during the last 2 days you’re not working hard enough.

The last two days were hard and they were hard in a very specific way.  Monday was a long interval day with heavy cleans, a lot of air squats, and tricep exhaustion with the pushups and ring dips.  Tuesday you’d think we would rest those muscles.  Instead, we did heavy thrusters AFTER front squats and benching.  What’s up with that?

First and foremost we’re ramping up our training for comp season.  I highly encourage each and every one of you to test  your limits by competing in the local and Regional Crossfit competitions.  Plenty of people run 5K’s and do triathlons who don’t plan on winning the race but race to measure their training and gain the sharpness that working for a comp brings to your daily sessions.  In a Crossfit comp (or in life) things aren’t always optimal.  You’re still tired from the previous workout or day and still have to call on your body to perform at a high level.  That’s what Tuesday was all about.

The second purpose:  Get comfortable with the uncomfortable.  Without getting on my soapbox I’ll say this:  We live in a society that worships comfort and there’s a high price to pay for it.  Obesity, epidemic level diabetes, and all of the metabolic diseases are just a small part of it.  At Crossfit we encourage you to endure discomfort, get tougher mentally, and fight through the mental pain of wanting to quit but then perservering.   I guarantee you’re better in every part of your life for it.

Reminder:  Wednesday Schedule – 5:30, 6:30am, 9am, 10am, 5:30pm, 6:30pm

Thursday – 7:30am Turkey Burner

23/Nov/2011 Wednesday WOD

AMRAP 10 Minutes

10 KB Swings (35/26) CFG Standard

15 Situps

20 Double-Unders

Rest exactly 1 minute then:

30 Burpees.  Every time you stop for more than 5secs add 5 Burpees to your remaining total.

One of the goals of Crossfit is to prepare you for all of life’s physical challenges…both the known and the uknown and unknowable.  This is why today’s WOD is a mystery WOD.  We do this a couple of times a year.  Please don’t ruin it for the people coming later in the day, let them experience the awesomeness of it for themselves.

Olympic Weightlifting will be moved this week only to Wednesday at 5pm.

Last but not least, we’re trying something different this year and running a Black Friday deal on our new Holiday gift cards.  Check your inboxes Thursday night at Midnight if you’re interested.

22/Nov/2011 Tuesday WOD

Bench 10, 10, 10

Front Squat 3, 3, 3, 3, 3 @ 90% then:

Mystery WOD

The Aftermath of Dave K’s “Choose your own Adventure” WOD on Saturday

Here’s a recap of our Holiday schedule:

Mon & Tues – Normal schedule

Wednesday – 5:30, 6:30, 9, 10am, 5:30 & 6:30pm

Thursday – 7:30am Turkey burner WOD

Friday – 9am & 10am

Saturday – Normal schedule

21/Nov/2011 Monday WOD

Bench 10, 10, 10 (Sets across, only increase if you made all sets/reps last week)


The Ensign…Courtesy of

Complete as many rounds as possible in 3 minutes: 

3 Power Clean 155/105 lbs
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.  If you can’t do ring dips do P-lette pushups

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

Post total rounds completed to comments.