You may be wondering where our pictures went!  Somewhere between Fitness Elevated and WCF lies our camera charger.  Unfortunately I don’t know exactly where it is and 2 weeks of searching have been fruitless.  We ordered another one and it should be in shortly.  Sorry, we love posting our daily galleries.

30/Dec/2011 Friday WOD “New Years Eve WOD # 3”

100 Pullups

100 Burpee Box Jumps (20″ Box)

100 Med-ball Situps (10#)

100 Goblet Squats (53/35)

Do with a partner or cut the reps in half if doing individually.  If you’re doing situps with a partner each time the ball crosses the middle counts as 1 rep.

The range of motion standard for pullups is that the chin must break the vertical plane of the bar which typically rules out butterfly pullups.


Endurance:  4x800m repeats.  Rest 1:1

Burly:  Rest up, 1RM on Monday!

GamesLab:  Rest if competing tomorrow, otherwise 2, 4, or 6 HSPU’s per minute for 10 minutes followed by 10, 20, 30, 40, 50, 40, 30, 20, 10 unbroken double-unders.

Our next nutrition challenge will be starting in February.  However, there’s a pretty big movement online of people starting a January 1 Whole30.  If you’re interested be sure to check out  They recently posted some interesting data on the success rates of radical change versus incremental.  Since nothing beats a public declaration of intentions, I’m going to eat nothing but Paleo Foods in the month of January.  With the Crossfit Open just around the corner I will continue to supplement with protein, creatine, fish oil, etc but in terms of food Paleo is it.  Anyone else want to make a public declaration?  Post it to comments.

Feel like it’s a compromise to supplement while eating a Paleo based lifestyle?  Crossfit Football’s owner and NFL veteran John Welbourne explains his point of view on this blog which I completely concur with:

As a reminder, there will be no Open Gym from 3-6pm on Friday, we’ll be prepping WCF for Saturday’s comp.  WE could use some volunteers to help out, let me know if you’re interested.  The first 5 volunteers to post to comments get a free shirt.

29/December/2011 Thursday WOD “Grow Some!”

3 Rounds for Time

500lbs GTO

1000lbs of Kettlebell Swings

You pick the loads.  Be safe, have fun, and get ready for Saturday’s Comp!


Burly:  Work up to a heavy single squat lockout with 7 reps. (24/20 box).  Then do 1×20 back squats with heaviest load possible.  Take 1 breath between each rep for the first 10, 3 breaths between each rep for 11-15, and 5 breaths for reps 16-20.  Tomorrow and Saturday are a rest from Burly and then we’ll be maxing your FS again on Monday.

Endurance:  Row 10 x 150m on :45 intervals @ 90% effort.

GamesLab:  3×7 Muscle-ups or assisted Muscle-ups.  25/25 on GHD.

The New Years Eve couples comp is just a few days away.  Regardless of your fitness level you’re encouraged to come have fun with us on Saturday.  The first event is a Snatch max, the 2nd is a powerclean/row WOD, and event 3 is loosely based on “Angie” but will include movements anyone can RX or very easily scale.  This is a great way to meet people from all over, have fun, and get your feet wet with a low pressure competition.  Do it!

Sign up at

28/Dec/2011 Wednesday WOD


Front Squats (155/105)



Burly:  Rest Day.  We’re re-testing our max on Monday, are now starting to taper.

Endurance:  Run 4x1mile repeats.  Rest 1:1

GamesLab:  50 CTB Pullups/25 HSPU’s.  Partition as needed.

At Wasatch Crossfit we have a simple belief:  if we work hard to deliver excellence every day, welcome people, and treat them right we’ll be successful .  Our goal is to provide the best Crossfit training experience in the world and make sure you get results and have fun.  In order to get better at this humble mission we need your feedback.  We’ll also be emailing this out to you, please only fill it out once.  You may have heard that we’re taking over the rest of the building in early 2012.  Our goal every year as we grow is to continually improve your training experience.  Please let us know what we can do to make things better, whether it’s coaching, training, the facility, the trainers, or anything else you can think of.

What are we doing well?
What aren’t we doing that you’d like to see started?
Is there anything we’re doing you don’t like?
Do you have any specific feedback not covered by the questions above that will help us improve:

28/Dec/2011 Tuesday WOD

Tabata Thrusters 95/63
Rest 2 Min
Tabata CTB Pullups
Rest 2 Min
Tabata HSPU’s

Score is lowest interval of each movement.

Richard M gets it done

While I’m not a huge believer in New Year’s resolutions I do believe in the power of dreams.  Dreams for me start with thinking:  If anything was possible, what would I do?  For some people the easiest place to start is to imagine you won the lottery.  So now money is out of the way as a barrier to living your dreams.  For others they imagine only having one year left to live.  At Wasatch Crossfit the finest thing we have to offer is giving you the opportunity to dream big and live those dreams.  Over 60% of American is considered obese and if their dreams involve physical activity they’re not going to happen.

When we first started I had a Mom who was borderline obese tell me her dream was to be able to go on a bike ride with her kids.  1 year later they were doing trail runs together.  Other people go rock climbing for the first time, travel internationally, do 50 and 100 mile races, do their first triathlon or win their first triathlon.  Crossfit build mental toughness and takes the words “I can’t” out of people’s lives.  If I can put 300lbs over my head I could also hike the Himalayas or a Utah slot canyon.  I also know I’ve got a very good chance of being fit well into my 60’s, 70’s, 80’s and beyond and instead of worrying about breaking a hip I’ll be worried about where to explore next.

So this year instead of a resolution you know you’ll break sit down with a pen and a piece of paper.  Ask yourself?  If I could do anything what would I do?  Write down at least 20 items.  Pick one, attach a timeline to it, figure out who you have to be and what you have to do to achieve your dream and get to work.  Last of all?  Encourage someone else to do the same thing.  2012 is going to be the best year of your life.

26/Dec/2011 Monday WOD

Row 1000m

50 Pushups

50 Wall Ball

50 Burpees

50 Lunge Steps (1R & 1L = 2)

Run 800m


Burly:  Box Squat 4×3 – Work up to a 3 rep max.  Use a spotter or squat in the jerk boxes.  Belt recommended.

Endurance:  Row 5x200m.  ME’s.  Do 30 Double Unders immed following each row.  Then rest 1min.

GamesLab:  Do Endurance plus 1-5 HSPU’s per min for 10 min (depends on your ability level.)

Merry Christmas and remember the reason for the season.

24/Dec/2011 Christmas Eve WOD

7am Only – Mike’s Choice!

If we can’t laugh at ourselves….

23/Dec/2011 Friday WOD “Napping with Puppies”

Strict Press AMRAP

Push Press AMRAP

Push Jerk AMRAP

Then do the same number of situps as the sum of your presses for that round.


Your score is the number of situps you do in 15 minutes

Gold:  95/65    Silver:  75/45  Bronze:  Scale as needed


Burly:  Recommended before WOD.  3×10 OHS as heavy as possible.

Endurance:  Row 1K, 500m, 250m.  Rest 1:30, 1:00, :30.

GamesLab:  10 Strict Pullups, 20 Kipping, 30 CTB.  Then 30/30 on GHD

Need somewhere cool to go when you’re killing time web surfing?  Check out California Strength’s Youtube channel.

Registration is officially up at for our New Year’s comp.  Let me know if you need help finding a partner.

22/Dec/2011 Thursday WOD


Med Ball Cleans 20/14

Box Jumps 24/20

Rest 2 Minutes

As many burpees as possible in 2 Minutes


Burly:  Front Squat 4,4,4 @ 80% of 1RM.  Pause 1 sec at the bottom of each squat, go as deep as possible.  Do 5 HSPU’s after each set.

Endurance:  Inversion is cleared up, it’s cold but get out and run!  3 miles minimum.

I had one of those small trite epiphanies this week which as I thought it through made more and more sense.  It occurred to me that WCF is partially female-owned, employs a majority of women, and that a big part of what we do is empower women to be strong, lift heavy weights, compete, and in general smash the limits that normal society can put on them.  While I would love to say that I had a grand business plan which recognized the awesomeness of women and a mission statement designed to create social equality and feminine Utopia, that’s not the case.  Instead, we have a culture that recognizes excellence but does so indiscriminately.  It’s one of the huge themes running in the background that I hold so dear with Crossfit.  We prize excellence above labels because labels can’t get you through a tough WOD.

Are you yoked to the max, all buffed out, your Mom’s an Olympic skier and your Dad’s a billionaire?  So what, let’s see how you do in the WOD.  Is your makeup perfect every time you workout and your outfit brilliantly coordinated?  Let’s see how you feel after 100 burpees and deadlifts…chances are you’ll be humbled like every one else in the room.  Hard work is the great equalizer and so is measuring performance.  In Crossfit performance is what really matters and aesthetics, background, looks, they all take a back seat to the ability to perform.  Our trainer culture at WCF is the exact same way and we’re fortunate to have what I consider some of the best trainers in Utah because excellence is what we prize.  So thank you to our amazing female athletes, trainers, and owner for coming in, stepping up, and bringing your A-game each and every day.

21/Dec/2011 Wednesday WOD

2 Rounds of:

Max Consecutive Ring Dips

Max Consecutive Chin-ups

Max Consecutive Strict Knees-To-Elbows (no Kip)

Max Consecutive Double-Unders

250m Row (sprint)

Record your total reps across both rounds to the Whiteboard plus your row times.


Burly – Back Squat lockouts from 24/20 inch box.  Within 7 sets build to heaviest double you can safely do.  Belts are recommended.

Endurance:  Row 1K, 500m x 2.  Hold same pace.  Rest :30 between rows, 5 min between rounds.

Mike M will be coaching our 7am Christmas Eve WOD, Thank you Mike!

Here’s our Holiday schedule, it’s starts on Friday the 23rd and runs through Friday December 30th.

6am, 9am*, 11am, 4pm*, 6pm.

* – Will have child care

Merry Christmas and I hope your Holidays are filled with abundance, love, and a minimum of junk food.


20/Dec/2011 Tuesday WOD

Build to 1RM Power Clean then:

6 Power Cleans/Minute for 10 minutes.  Try for 70% of 1RM

Then:  50 Hand-Release Pushups

Post 1RM & Interval load to whiteboard.


Burly:  3×10 ATG Back Squats @ 60% of 1RM FS

Endurance:  Run 5K.  If pollution too bad, row 5K.

GamesLab:  Do Pushups, then 20 Weighted Pullups, 25/25 on GHD

Some people lack the ability to make excuses about why they can’t train.  #Respect!

For those of you who didn’t make Fitness Elevated or want to get their feet wet in a grassroots, no-pressure comp we’ll be hosting our annual New Year’s Eve couples competition again this year.  Teams consist of a man and woman and you’ll do 3 events in 2 hours.  The first two have been announced on the FitnessElevated site.  The cost to enter is only $10/pp.  Last year we had just over 100 people come do it so reserve your slot asap.  If you need help getting match up with a partner let me know and I’ll ask around.  This event is about fun with friends, hanging out, and ending 2011 with a bang.

19/Dec/2011 Monday WOD – Courtesy of

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood/1 pood
40 Double-unders

Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.

Gold:  5 Rounds  Silver:  3 Rounds with Rx’ed loads Bronze:  3 Rounds with 1pood/.75pood


Burly:  Do 3 Rounds of today’s WOD then quickly build to your Front Squat max and attempt 3 singles.  Post your results to comments.

Endurance:  Row 4x250m, Damper O, 100% max effort.  Rest 1 min between.

Anne has a fun 2K row PR attempt planned for you tomorrow, eat your wheaties or your 1/4 cow and come ready to go hard!

17/Dec/2011 Saturday

8am – Rowing, 2K PR attempt

8:30am – Gymnastics

9am – Olympic Weightlifting

10am – Free Crossfit WOD

Congrats to Craig & Michaela for the 6th & 7th place finishes at Fitness Elevated


Another kick-ass blog post from CrossfitLisbeth:  Sometimes you make the lift and sometimes you miss.That’s just the gym — and life.

We talk a lot about perseverance, about continuing when everyone else would quit. That’s important, really important — because the successful don’t give up easily.

But sometimes you have to give up. Quit. Walk away. Throw in the towel. Sometimes, the smarter thing to do is abandon the fight. In the gym and in life.

What? Huh? Has Darsh lost her mind? Drank a big cup of Wussyade?

No. Fighting and struggling is still cool, but using your brain is even cooler.

If the cost of your action is greater than the benefit, walk away from that lift, from that problem, from that situation. Use your head. Assess what you’re going to gain from trying just one more deadlift, just one more push jerk, just one more snatch when you’re already in a seriously fatigued state.

If the risk is worth the reward, go for it. If it’s not, be strong enough to walk away.

There’s a saying: the smart dog knows when to obey, but the smarter dog knows when to disobey. Well, the smart CrossFitter knows when to lift, but the smarter CrossFitter knows when to leave the platform.

I’m not saying quit early. I’m saying use your brain and quit at the right time. Be strong in mind, as well as body. Sometimes the greater gain awaits you on another day.

16/Dec/2011 Friday WOD “Fractional Isabel”

6 Rounds of 5 Snatches with 1 minute rest between

Gold:  135/93

Silver  95/63

Bronze:  Scale as needed.

Your time is the total time minus your 5 minutes of rest.

Challenge WOD:  Bench Press/Slam Ball 7,6,5,4,3,2,1 (7,7, 6,6, etc.)  135/30 men, 75/20 women


Burly:  Back Squat 100% of FS Max x 2, rest 30 secs, ATG KB Goblet squats x 20 AFAP.  53/35.  2 sets, rest as needed between.

Endurance:  4x800m run, rest 1:1.

18 years old and strong!

Hoodies are supposed to arrive today and will definitely be here no later than Friday.

Olympic Weightlifting with Coach Chiu is today.  All members are welcome to do his semi-private coaching or come to the group class at 5:30pm.  10:45am, Noon, 3pm, 4:30pm.

15/Dec/2011 Thursday WOD

50 Air Squats

50 Double Unders

40/40, 30/30, 20/20, 10/10

Challenge Version:  All double unders must be unbroken


Burly:  *Do before WOD!  2×10 ATG Olympic Back Squats @ 55% 1RM FS

Endurance:  Run 5miles if weather permits.  Otherwise row 30min TT.

Flag & Certificate sent by Joe T

We’re proud that we have so many service members at WCF but it’s a bittersweet moment for us when they move on to bigger and better things.  Joe T was a staunch attendee of the Noon class and ran on our Ragnar team before being promoted, transferred, and then deployed.  Many of you know we offer a military discount, what you may not know is that if someone is under contract to go to Boot Camp we will train them for free in the 90 days prior to their departure.  We’ve had several graduate with honors and many have came back and said their Crossfit training made a big difference in their ability to perform.  If you know of any one who is signed up for Military service and has a leave date let them know about our training and we’ll gladly take care of them.

14/Dec/2011 Wednesday WOD

21, 15, 9


3 Deadlifts after each set of Burpees

Then:  20  Toes to Bars

Gold:  300/203  Silver:  225/155  Bronze:  Scale as needed


Burly:  4×1 Max Effort Back Squat Singles on 24/20 box.  Lightly touch & go.  Look to do from 110% to 130% of 1RM Front Squat.

Endurance:  Row 5x 1 min on, 1 min off.  Damper 0, 2, 4, 6, 8.  Hold within :15 of PR 500m.

Shane made 155lbs look light this weekend

I’m especially proud of how our athletes did in the Ground-to-Overhead WOD at Fitness Elevated.  Many people struggled to get 95/155 overhead and for some it was very close to their 1RM.  Not our crew.  Wasatch athletes consistently finished top in their heat and made the loads look easy.  It was the same story in the 2RM overhead squat.  Our strong athletes were among the strongest and our average athletes were among the strong.  To paraphrase a famous weightlifting coach:  “Strong people are harder to kill and in general are much more useful.”

13/Dec/2011 Tuesday WOD

5 Rounds:

3 Dead hang pullups

6 Pistols each leg or 12 Air Squats

3 HSPU’s


GamesLab:  Sub Muscle-ups for pullups on today’s WOD

Burly:  Front Squat 1×20 @ 50% of 1RM. Warmup with 2×20 OHS, empty bar.

Endurance:  Run 4x800m or do a 20min trail run.  It’s supposed to snow Wednesday, get it while you can!