I demo’d the Open WOD last night and while I love this one the weak point for me wasn’t the loading, my conditioning, or what I’d expect.  It was my lower back fatiguing and eventually cramping.  The name of the game for 12.2 will be to prep your back, hamstrings, and of course shoulders.  I highly recommend spending some extra time warming up your back before the workout and doing both dynamic and static back stretches.  Here are a couple of Mobility WODs to help you on your way:

Mobility WOD1: Posterior Chain

Mobility WOD2:  Fixing Hamstring Stiffness

Mobility WOD3:  I just killed your face

You’re welcome to do the WOD whenever is convenient but we’ll be doing the super-fun intense time slots at 9am and 5:30pm.  Get ready for a snatch-a-thon!

1/March/2011 Thursday WOD

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

View the full workout description


GamesLab – First do WOD then

Back Squat 1RM Snatch x 20.  If easy go to 30 reps

Endurance:  20 Minutes on Airdyne of 10 sec sprint (all out) 50 secs recovery.

Priscilla’s recent appearance on “Good Things Utah.”  We’re hoping next time she can put them through a WOD!

This Saturday will be the Grand Opening of the expansion and the addition of speed & agility training for Junior High and High School athletes.  Between the remodel and the Open it’s been hard to put the spotlight on generating some PR for the new speed training.  We’ll have Ryan Moody here breaking a world record and doing some cool giveaways and demonstrations but we could use your help.  First, if any of you have any media contacts we could work with please let me know.  Both times Ryan set his previous world records they had the local news there with a camera crew to record it.  Second, you’ll be getting an email with a flyer promoting the opening.  If you know any youth coaches or parents with kids in competitive sports please let them know what we’re doing.  Last of all please come out and support the event on Saturday!

29/Feb/2011 Wednesday “Leap Year WOD”



Squox Jumps (Air Squat to Box Jump)


Chinups (women bodyweight, men 1 chain)

Hollow Rocks


GamesLab:  If you’re doing Crossfit Open, rest!



10 sit ups

10 power cleans

10 box jumps

10 push ups



Ryan Moody will be attempting to break his world record box jump at our expansion Grand Opening this Saturday

Today the expansion area was painted by our very own Danny E.  So far I’m amazed at both how fast he’s worked and how well the back of the building is sealed off.  Danny took this job on 2 day notice after our original painter fell through.  If you get a chance please thank him or better yet consider him for your next painting project.  This project couldn’t happen without the generous help of a few more Wasatch CrossFitters.  Greg A has put in multiple 10 hour days handling the electrical and wiring and also Clean & Jerked 308lbs today!  Craig and Keith have also pitched in on the electrical side and made sure we were warm and well-lit.  Bruce (of the 5:30am crew) worked over the weekend to handle the drywall patching including donating time on a Sunday.  Last of all Jason G, in addition to being the tallest WCFer, has put in countless hours while working a full-time job to handle the demo, the flooring, and the buildout.  Thank you to everyone!

Today Coach Chiu will be able to make 1045, Noon, 1:30, and 3pm.

I saw a lot of posts on Facebook about people being hungry.  Eating for performance does not involve starving.  If you need help with what to eat reach out to your coaches.

28/Feb/2011 Tuesday WOD

AMRAP 8 Minutes

7 Squat Cleans 95/63

14 Situps

30 Double Unders



Strength:  Oly with Coach Chiu or Quickly work to max snatch then 5×2 @ 80%.  Finish with 30 pullups, 20 HSPU’s, 10 Ring Rows, 5 Muscle-ups.

Endurance:  Row or run 5K.  Go Fast!

So last week was a busy week!  We started our Cruise nutrition challenge, completed the first WOD of the Crossfit Open, and are about 80% through the expansion.  Remember to take a deep breath, have fun, and remember that your best is all you can do.  This simple drinking water weekly challenge has really exposed to me how I was chronically dehydrated.  My thinking is more clear and I feel better in my training sessions with something just as simple as drinking a gallon a day.  I can’t imagine to what dizzying heights sleeping 8 hours a night consistently could take me!

27/Feb/2011 Monday WOD

2 Deadlift per minute for 7 minutes then:

5 Rounds for Time

15 Kettlebell Swings (1.5/1)

12 Push Press

9 Pullups

Deadlift Rx:  275/205 – scale as needed.  If this is a light weight for you do Clean extensions.



Strength:  Quickly build to max strict press before WOD then do 3×3 @ 80%.

Endurance:  Row 6x250m with 1:15 rest.  Immediately complete 30 double unders after each 250m.  Hold within :10 of PR 500m pace.  Damper 4

DJ is still going strong.  The 2nd person to ever sign up at Wasatch Crossfit!

Today we’ll run gymnastics and weightlifting concurrently at 9am.  If you’re planning on attending team practice you’ve got a couple options.  Do the one you need more and then repeat the Open WOD at 10am.  Or show up at 9am and then grab a Crossfit Omelette next door and then come to team practice at 11.  Or just come to team practice.  The Open WOD will be repeated at 10am and won’t be part of the team practice.

Drinking a gallon of water today made me realize how little water I’d been drinking.  I can’t wait to see if it impacts my performance during the Open WOD tomorrow.

25/Feb/2011 Saturday schedule

9am – Olympic Weightlifting or Gymnastics

10am – Free Crossfit WOD or Open WOD

11am – Team Practice

All 3 of these athletes are doing the Open.  That is all.

Here’s a quick synopsis on the pros & cons of each eating plan.


The original Paleo Rx is lean meats, veggies, some fruits, little starch, nuts and seeds.  The benefits of Paleo are reduced inflammation, decreased bodyfat, and an increase in overall health.  From a performance standpoint I would caution anyone going strict Paleo to make sure they consumed adequate starches and calories to fuel their workouts.  I eat from a Paleo template year round and easily maintain single digit bodyfat while performing at a high level.  Some good resources include PaleoPlan.com (we have a gym log-in if you need it), Whole9Life.com, and Marks Daily Apple.  If you use PaleoPlan it will give you grocery shopping lists, menu’s, and recipes for every day of the week.

Cons:  There is no portion control in Paleo, it just addresses the macros.  If you eat a lot of fatty meats, nuts, and simple carbs including fruit you may not get the body composition changes you want.  Any easy way to increase your results is to stay within 50 carbs/day not counting your pre or post workout carbs.  There are many great blogs online detailing ways to approach eating Paleo.


 The Zone diet has one huge advantage.  Precision.  You’ll weigh and measure your food and know exactly how much to eat and when.  There are a ton of recipes and no food is forbidden on the Zone.  If you want to lean out Zone is a great choice.  You have to have the kind of personality that appreciates rules versus loose guidelines.  If you have ever had an eating disorder we do NOT recommend Zone.

Pros:  Performance gains, precision, weight loss.

Cons:  Can crash due to reduced caloric intake.  Weighing and measuring food is challenging for some people.


Carb control is simple.  1 gram of protein per lb of bodyweight, 2.5g of carbs per 10lbs of bodyweight.  These simple guidelines will keep you mostly Paleo but still allow the occasional treat.  Fats should be derived from good sources like avocados, olive oil, coconut oil, egg yolks, and some nuts & seeds.  This along with Zone is your best option for leaning out.

Pros:  Weight loss, all food permitted, ketogenic.

Cons:  Performance will suffer as muscle glycogen is depleted and not replenished.  If weight loss is your primary concern this is a great option.  If performance is your #1 concern I would not recommend this.

The Athlete

The athlete is Paleo with the addition of no sugar added dairy products.  Grains are forbidden but the restrictions on starches are relaxed – potatoes and rice are fine in limited quantities.  A competitive athlete does better with carbs/starches in adequate amounts to fuel activity.  Supplements are permitted.  This is basically the Crossfit Football eating prescription for power athletes.   Recommended for men is single digits for BF and women at 16% or below.

Pros:  Performance

Cons:  Weight loss unlikely.  From a wellness standpoint you’re better off without dairy.

24/Feb/2011 Friday WOD

3 Rounds for Time

Run 800m

20 Pullups

20 Power Cleans (115/83)



Strength:  Gymnastics strength posted to comments

Endurance:  Run or Row 5K.

Ling’s doing the Open WOD today.  So are you.  Might as well sign up!

First of all today’s WOD is a suckfest.  I hate it.  I said it.  It might rank amongst the most boring WODs I’ve ever done and I can’t honestly say it was fun at any point.  Now that I’ve got you all psyched up up here’s the good news:  I think this WOD is all about great music.  The key is to turn your brain off and just GO!.  I did a test run and my strategy was to do as many as I could the first 2 minutes and then slow down to a steady pace.  Per minute I did 21, 15, 12, 13, 12, 12, 14.  Next time I plan on doing 20, 15, 15, 15, 15, 15, 15 with hopefully a little burst at the end.  Plus I’m doing to do some serious work on a playlist.  I normally don’t want to see people wearing headphones while they train but this one’s an exception.  Good luck.   We’ll be doing the WOD today but for the full Games experience come at 9am or 5:30pm.  We’ll also be doing a 2:3opm session for any hard-chargers if that’s convenient for you.

Tonight’s the nutrition meeting.  7-8pm.  If you scroll down past the WODs you’ll see descriptions of the various “performance eating plans.”  The meeting isn’t mandatory but try to make it if you can.  Feel free to post questions to comments as well.

Last of all Coach Chiu will be here today.  1045am, Noon, 3pm, 4:30pm, 5:30pm.

23/Feb/2011 Thursday WOD

As many Burpees as possible on 7 minutes.

Go to the Games Website to see full standards.

then:  Hang Power Clean 7 reps/minute for 5 minutes.  Keep your hands on the bar.  If you drop it run 4 million miles as a penalty.  Or don’t drop it.  Rx’ed load is 135/93, scale as needed.


Strength:  Oly with Coach Chiu after doing WOD

Endurance:  Do WOD then run 4x400m on 4 min intervals.  Max efforts.


Cruise Challenge Eating Plans.  Tomorrow I’ll break down the pros/cons of each plan.

Paleo:  PaleoPlan.com link.  Paleo Diet Basic

The Zone:  Zone Diet info link.    Zone Blocks chart link.

Carb Control:  2.5g/carbs per 10lbs of bodyweight.   1g of protein per lb of bodyweight or per lb of lean bodyweight.  Good fats recommended – Olive oil, egg yolks, nuts seeds, etc.  No food is forbidden but you’ll find you’re pretty close to Paleo.

The Athlete:  Paleo template.  Dairy permitted.  No sugar or flour products.  Supplements fine.  This is recommended for people training for comps.  Men should have bodyfat below 10%, women 16% or below.  This is the eating plan CrossfitFootball.com recommends for power athletes.

Leo is signed up for the Open.  Are you?  The first WOD will be announced at 5pm tonight.  Games.Crossfit.com

Hey guys, we could use some help with a few things prepping the new area for paint and flooring.  If anybody would like to help with the cleanup I’d be happy to trade.  I’m also going to be hanging some drywall tomorrow night and getting things ready for paint prep if you can help.

I’m going to publishing the parameters of our 4 “performance eating plans” today.  We’ve got over 50 people signed up for this challenge.  I expect 80 to 100 which is much better odds than one of us winning the Powerball lottery and a lot more fun.  The meeting Thursday night isn’t mandatory but please make it if you can.  If you haven’t had your body composition checked please sign up for a time slot.  We’ll be doing it through Saturday.

22/Feb/2011 Wednesday WOD

10 Deadlifts per minute for 5 minutes then:

25 pullups

50 pushups

75 situps

100 air squats

Rx:  Bodyweight.  Scale as needed.  Be smart.


GamesLab:  Rest

Not sure who these amazing legs belong to but I can say one thing:  Athlete!

Tomorrow Crossfit.com will post the first workout of the 2012 Crossfit Open.  We’re up to 31 participants in this year’s Open and I’d like to see 50.  It will be fun, we’ll be programming the Open WODs anyway, so why not do it and see where you stand.  In terms of scheduling this is how it will look:  Monday will be normal, starting next week Coach Chiu will move to Tuesdays, Wednesday will be a recommended rest/active recovery day, and Thursday we’ll do the Open WOD at 9am and 5:30pm.  If you can’t make those time slots don’t worry, you can do it at your normal class time and we’ll make sure you have a judge or you can contact me for a makeup slot.  Have fun, here we go 2012!

I emailed everyone a link to sign up for the Cruise challenge if you didn’t do it here.  You can also sign up when you do your body composition check or at the Thursday night briefing.  There are 4 eating plans available.  You can do this!  Amazing things happen in just 5 short weeks of discipline.  Download the Cruise Challenge Flyer:  2011CruiseChallengePDF

Sign up:  Individual          Sign up:  Couple

21/Feb/2011 Tuesday WOD

AMRAP in 10 minutes

15 Power Snatches 75/55

30 Double Unders


Strength – Hang Power Snatch 3×3 @ 80% pre-WOD.  Squat 3×5 @ 80% post WOD.  Do 20 pushups between each set of squats.

Endurance:  Row 3 x 1000m, damper 0.  Guys 1:50 pace, women 2:05 to 2:10 pace.