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