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