Natalie Burgener, US Olympian and one of the USA’s technical lifters

One of my goals is for WCF to become a world class training facility.  A huge part of that is excelling in the parts of CrossFit:  Olympic weightlifting, gymnastics, running, etc.  We’re planning on adding a weekday gymnastics course very soon.  We’ve also wanted to hire Coach Chiu several days a week for some time and were planning on being able to do it on 2013.  However, we’ve partnered with Ute CrossFit and are “sharing” Coach Chiu so we’ll be able to have him 3 days a week starting in May.  This will also correspond with an increase in the quality of our programming I’ve wanted to implement for some time but which required high level Oly coaching several days a week.  If you look at the results of the CrossFit Open in general the best athletes also snatch and C&J the highest percentage of their bodyweight.  That’s no accident.  I’m incredibly excited about this and can’t wait to see the impact it will have on you guys!

Read Coach Chiu’s bio here

31/March/2012 Saturday Schedule

8:30am – Rowing

9am – Olympic Weightlifting with Kaleb

Email Address:
Week for which you are submitting results: 3 4 5 6
How many nutrition points did you earn this week? Points accrue by eating 5 times per day (3 meals, 2 snacks) strict to your plan. Scoring: 2 points per, plus 10 points for a perfect day. 20 points/day possible
How many training points did you earn this week? Points accrue by accomplishing 5 or more training sessions per week, 3 of which must be WODs at Wasatch. Scoring: 20 points per session, Max 100 points/week
Did you complete the weekly challenge this week? If yes, put in 50 points. If no, put in 0 points
If you referred a friend to Wasatch this week give yourself 100 points here. Only do this 1x per friend.
Please add your points submitted so far for your total this week.
re you still in the running for the cruise? Yes No Not sure (Talk to Damon)


10am – Free CrossFit WOD

Looking Strong!

Today’s WOD is a partner WOD.  Partition the work however you want and divide it up however you want.  Have fun and enjoy the new pullup rig!

Some people are worried about getting in both Olympic weightlifting sessions for the cruise challenge.  I’ll be doing an Oly class tomorrow at 5pm plus we have Caleb coaching at 9am on Saturday.  If I can get my schedule rearranged I will also do a 9am Oly class, I will post to comments as well as Facebook if I can make it happen.

30/March/2012 Friday WOD

Teams of Two will perform:

100 Pullups

100 Kettlebell Swings (1.5/1)* CFG Standard

100 Double Unders

100 Overhead Squats (95lb/65lb)



Strength:  3×10 HSPU’s.  3×5 Muscle-ups with 2 ring dips for every MU.  Then do 1×10 OHS prior to the WOD as heavy as possible.  Post WOD: 30, 20, 10 GHD UP & Down.

Endurance: Run 5k

29/March/2012 Thursday WOD

1 Snatch & 5 Burpees per minute for 20 Minutes

Gold:  165/120     Silver:  135/93  Bronze:  Scale as needed



AM:  5x500m row with 1:30 rest between, damper 0. Do 15 pushups every rest interval


At different times of year our programming has certain biases.  Strength, Olympic Weightlifting, gymnastics, running, skills, etc.  For the next six weeks our programming will be preparing our team for Regionals and ramping up for the WCFers who want to compete in the Retro Games this summer.  As always, being strong and explosive is important but you’ll notice more skill work, bigger sets of gymnastic movements, heavier loading, and constant variation.  Have fun, feel free to scale, and let me know if you have any questions.

With this week’s Cruise challenge we had a lot of new faces in Olympic Weightlifting.  I’ve had people tell me Oly was intimidating, please post some of your thoughts about today to comments if it was your first time training with Coach Chiu.


5 Rounds for Time

20 Pushups

20 Situps

20 Double Unders

Then:  3×5 Front Squat (Cleaned from floor).  Go as heavy as you can go with good form.  Post load to whiteboard.


GamesLab:  Rest Day.  30 minutes of active recovery any modality is optional.


Bar complex = 5 deadlifts, 5 hang clean, 5 push press


Run to fence and back

3 rounds of bar complex

Run to fence and back

2 rounds of bar comples

Run to fence and back

1 round of bar complex


5 Rounds

10 deadlifts

15 air squats

20 sit-ups