Whoever posts the best caption to comments get a free t-shirt.  Be nice!

1/Feb/2011 Thursday WOD

Run 1 mile

30 Knees to Elbows

Run 800m

30 Toes to Bars

Run 400m

I know it’s cold but today is the warmest day of the week.  Feel free to sub rowing if you want.  30 Minute time cutoff.

GamesLab:  Rest day.  Optional slow 30 min of any modality.

This video is one of the original ones that inspired me to start Crossfit.  The part where Nicole starts crying and then finishes the WOD is awesome.   The 3 athletes pictured are Nicole Carroll, current head of training for Crossfit HQ, Annie Sakamoto, who qualified for the Games last year as a Mom of 3 kids and well over age 35, and Eva T, an Olympic skier who has medaled at Worlds.  Things have changed a lot since this was filmed…no more butt balls for Rx’ed workouts, 95lbs is no longer heavy, and the range of motion standard for Muscle-ups is much more strict.  It’s interesting to see where things have evolved and what our “Crossfit Roots” are.

31/Jan/2011 Tuesday WOD “Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps



Strength:  Do Olympic Weightlifting with Erin at 5pm or Oly is posted to comments.  If possible do after the WOD + do HSPU progression on whiteboard.

Endurance:  30 minutes any modality < 70% HR, 4 hours before or after WOD

Watching Matt fight to finish Thursday’s WOD Rx’ed was one of the gutsier things I’ve seen at WCF.  Some people lack the ability to quit. 

30/Jan/2011 Monday WOD

Complete 4 Three Minute rounds with 1 minute rest between of AMRAP

5 Pushups (Hands on DB’s)

10 Kettlebell Swings (CFG Standard)

5 Box Jumps



Strength:  Bench Press 10, 10, 10 & Weighted Pullups 5, 5, 5.  Then 30/30 on the GHD

Endurance:  Run 1.2miles as fast as possible.

No double today, warm up with run and strength work then head straight into WOD.

7:30am Team Practice today.  Today’s session will focus on range of motion, team transitions, and end with some skills and mobility work.  The WOD will be a 2 person partner WOD.  If you plan on competing in the Open or are looking for a slot on the Regionals team then haul your butt out of bed and be there at 7:30am sharp.  We’ll have a special “late vest” you can wear to help you out if you arrive late and miss the group warmup.

We’re going to switch to a new format with gymnastics and rowing since we’ve found that 30 minutes isn’t really enough to cover everything.  They’ll now be an hour long and will alternate Saturdays.  This Saturday is gymnastics, next Saturday is rowing.

28/Jan/2011 Saturday WOD

8am – Gymnastics

9am – Olympic Weightlifting

10am – Free Crossfit WOD

When you want to succeed as much as you want to breathe…that’s when you’ll be successful.

Saturday morning will be our first team practice.  Any WCFer is welcome.  If you plan on competing in the Open or want to try for a team slot you should definitely make it.  Practice starts at 7:30am sharp.

27/Jan/2011 Friday WOD  – AMRAP 15 Minutes

This WOD is about quality of movement rather than intensity.  Focus on perfect range of motion, great mechanics, and smoothly roll through from one to the next.

5 Muscle-Ups

15  Toes to Bars unbroken

5 HSPU’s

10 Lunge with Plate Overhead (5R/5L) 45/25

5 Pistols (5R/5L)

15 Hollow Rocks



Strength:  Strict Press 10, 10, 10.  Ring Row 10, 10, 10.  Alternate exercises.  Then do WOD.

Endurance:  Row 20 min TT immediately following WOD.  Record meters to whiteboard.

Sandy & Lori wrap up a personal training session with a little GHD “Fun”

Today’s workout comes to us courtesy of Crossfit.com.  If you’re passionate about Crossfit you should definitely check in daily at what is affectionately called “The MainSite” in the Crossfit community.  The WODs at Crossfit.com have progressed and in general are loaded for competitive level athletes these days.  When I started out everything was 95lbs, 135lbs, and 225lbs.  Nowadays loads are more like 155, 185, and 315 for the same movements.  What hasn’t changed is the great community and passionate people who are really the essence of this crazy CrossFit movement taking the fitness world by storm.  Today’s WOD is courtesy of MainSite, have fun with it!

Coach Chiu is here for Olympic Weightlifting today:  10:45am, Noon, 3pm, 4:30pm, 5:30pm.  All WCFer’s are welcome!

26/Jan/2011 Thursday WOD

Seven rounds for time of:
165/115.5 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.


Strength:  Do Olympic weightlifting with Coach Chiu prior to WOD.  Do WOD immediately after.

Endurance:  Weather permitting run 6x400m.  Run with a friend and race!  Today is fast.  Rest as needed between.  Do at least 4 hours before or after WOD, preferably after.

Gymnastics:  Warmup for Oly with any one of the HSPU progressions on the Oly whiteboard.

The History of the Crossfit Games

Registration for the Crossfit Open is just days away.  The Open is an online qualifier and is the first step of the Crossfit Games season.  This year I expect well over 100,000 athletes worldwide to register and compete.  Last year it was only $10 to register, this year should be similar.  Every week CFHQ will announce a workout with judging and ROM standards and then we’ll do it here at WCF.  Your scores will then be input and you’ll see where you rank both worldwide and against all the athletes in our Region.   Spend some time on Games.Crossfit.com and then get ready!

25/January/2011 Wednesday WOD

“The Animal”

150 Kettlebell swings for time


100 Air squats


GamesLab:  Rest

Barbie’s Mom Shauna get’s it done on her visit to Wasatch Crossfit.

Crossfit has released the rules regarding teams for the Open and there’s good news.  We can qualify 2 teams for Regionals if we’re capable of placing two teams in the top 30.  Here’s the caveat:  You have do designate Wasatch Team 1 or Wasatch Team 2 for the Open (The online qualifier) and once you’re on a team you can’t switch teams.  I’m going to be thinking about the best way to handle this.  My thought is our “1” team is the most qualified athletes who want to go team and have the best chance of placing highly at Regionals.  Our “2” team will consist of anyone who wants to compete as an individual, people who aren’t fiercely competitive, or our developing athletes.  The good news is the B team will get a couple awesome individual athletes to pull up their chance of qualifying who will then compete as an individual and open up a slot.  If you have questions on this post them to comments.

24/Jan/2011 Tuesday WOD

4 Rounds for time

20 Sqox Jumps (Jump on box from bottom of an air squat)

10 Deadlifts (225/133)

5 L-Pullups

then:  50 Pushups

Developing the L-Pullup Part Ia (CFJ Preview) [wmv][mov]
Developing the L-Pullup Part Ib (CFJ Preview) [wmv][mov



Strength:  Do WOD & then Oly.  Class at 5pm if possible, if not see comments for Oly work.

Endurance:  30 min, any modality, HR < 70%

Skill:  Warmup for WOD with 2 rounds of 30, 20, 10 Double Unders + 5 MU’s.  If you don’t have MU’s see comments.

We had 8 WCF’ers get their Level I Trainer certification this weekend.  I attended my first Level I cert in 2007 and was really impressed with how much it has progressed.  The teaching progressions are sharper, the lectures more concise, and the quality of movement is amazing.  I’m proud to be part of Crossfit and still remember thinking the founder, Greg Glassman, was a little “aggressive” when he said one day we’d be having a major impact on the whole fitness world.  That day is here!  Rumor has it that the Level 2 “Coach” certification is close to being ANSI approved so we should be seeing some of our experienced coaches moving through it soon as well.

We’re only 8 days away from starting demolition on the other side of the building for our expansion.  The wall in the middle will be the last thing to come down so you won’t see most of the changes until the Grand Opening.  Along with offering level II Crossfit classes we’ll also be adding a speed & agility training program for competitive athletes.  We’re going to be posting a “Rx checklist” for people who think they will want to do the Level 2 program.  It will be offered 2 or 3 days a week and is chance for the more advanced athletes to get in a hard WOD with advanced skills.  The Level 2 classes will include a certified trainer but will move much faster than our traditional classes do.  More to come on this soon.

23/Jan/2011 Monday WOD

7 Rounds For Time

12 Wallball

12 Burpees


100 Situps



Strength:  30 Pushups, 20 Ring Dips, 10 HSPU’s x 2 then 20 Deadlifts x 150% BW.

Endurance:  1mi, 2 x 800m, 4x400m.  Rest 3min, 2x2min, 4x1min.

Welcome!  We FINALLY have an athlete more color-coordinated than I am, I did not think that was possible.  Shoes, shirt, and barbell!

Today we’re closed because we’re hosting a Crossfit Level I Trainer Certification.  We’ll be back on track Monday.  If you can please head over to the Ogden Athletic Club for their Ogden Police Fundraiser.

21/Jan/2011 Saturday

Closed for Level I Certification