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


Name:
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)

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GamesLab

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

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GamesLab

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

PM:  WOD

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.

28/March/2012

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.

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

TUESDAY

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

WOD

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

THURSDAY

5 Rounds

10 deadlifts

15 air squats

20 sit-ups

Congrats to Kasey G for a stellar Open!  

The Wasatch story part 3:  After starting out as an MMA/CrossFit gym at some point I realized that we weren’t going to happily coexist.  People would come in, try CrossFit, love it, then watch someone get their nose broken in our boxing ring and decide to never come back.  Coincidentally, I broke my nose by running straight into a punch during my 3rd MMA fight while Priscilla was 8 months pregnant and decided to “retire”.  It was at this time that we decided to go full-time into CrossFit and to move to our current location in Layton.  Our community numbered around 80 athletes at this time and 60 made the move with us.  There were so many good memories in Kaysville.  John P bringing fire hose over so we could do a WOD in honor of one his friends who didn’t make it out of a burning building.  Our crazy pullup bars with the welds that kept cracking.  Going to Aromas for the last year the CrossFit Games was held on a ranch in the middle of nowhere.  Thinking a 300# back squat was a big deal.  Our team tryouts that only 2 girls showed up to but Priscilla and Carol still both gave it their all.  Jen T coming in as an athlete with every meal and training session for something like 3 years perfectly chronicled and notated.  Despite the good memories it was time to move to bigger and better things.  LAYTON!

Today is Olympic Weightlifting with Coach Chiu.  For those of you doing the Cruise challenge this is your chance to get in there and see what Oly is all about.  Classes run at 1045am, Noon, 3:00, 4:30, and 5:30pm.  If you absolutely can’t make it then please do the Oly programming posted to comments. 

25/March/2012 Tuesday WOD – 2011 Regionals WOD # 2

21-15-9 reps for time of:

Deadlift (285 lb /185 lb)

Box jump (30”/24”)

Scaling:  Scale as needed on both the box jumps and deadlift.  One 25# plate and 2 45# plates should get you to 30 inches for the guys.  Feel free to use the steel 45# plates on the deadlifts if needed.

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GamesLab:

Strength:  Do Oly with Coach Chiu immediately followed by the thruster ladder.

Endurance:  Rest

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in lbs: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in lbs: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

I know I promised the next installment of how WCF started but we’ve got a lot to go over so look for it tomorrow.

First of all, congrats to each and every athlete who competed in the 2012 CrossFit Open.  I loved the encouragement, the community, and the cohesiveness it brought to WCF this year.  Thank you to everyone who stayed to help judge, came to cheer on a friend, and who gave 100%.  This year we took a calculated risk after placing 4th last year.  Our goal was to qualify two teams.  It almost backfired on us as we had a couple of folks get scores in late and get DQ’ed from the Open on a technicality which meant they could not score for our team.  We ended up with WCF Blue in 27th and White in 38th.  As this CrossFit thing blows up it gets more and more competitive and harder to get a slot.  Blue team is headed to Denver where we hope to improve and place in the top 10 for the 3rd consecutive year or better.

On an individual level Tiffany took 2nd place overall and was top 50 worldwide!  We had 3 women qualify as individuals and 5 in the top 100.  Great work!  For the guys Craig was our top male finisher cracking the top 100 and I able to break into the top 200.  What’s amazing is that the Open started with nearly 3000 men in our Region.  That is insane.  This year there were around 5000 athletes just in our Region.  Thank you again to each and every one of you for your contributions, next up is Regionals and the Retro Games comes up in June. Get ready!

Last but not least, when you walk in today you’ll notice the pullup bars have been moved and Treadzilla has arrived. The pullup bars are almost done but have to be braced to the ceiling.  Please resist the urge to try them out just for today, I’ll have them anchored by this evening.  The high speed treadmill is for the Speed & Agility training we’re bringing in.  It goes up to 31mph which is faster than Usain Bolt.  That’s a good thing for training but is a definite safety issue with kids.  With the new treadmill comes a new kids policy.  I know that there are times of day when kids are in the workout area.  Especially my kids.  This can be a real safety concern and we’re going to be strictly enforcing the policy of no kids in the gym area during class times.  Please help us with this and if you have any questions let me know.

26/March/2012 Monday WOD 2011 Regionals WOD #1

Run 1K

30 HSPU’s

Row 1K

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GamesLab

Endurance:  Sprints 4x400m, 4 x 200m.  Each on faster than preceding

Strength:  20, 15, 10 Back squat alternated with 20, 15, 10 T2B’s.  Weight is Max Sn.


Anne & Coach Chiu play around on the rowing slides.  Dave promised a 500m PR on these but I’m not sure I want to try.

One of the projects we’re working on for next year is to get Coach Chiu full time as an Olympic Weightlifting coach.  We would have 2, 3, and 4 day per week Oly programs written up and he would be available for 5 hour blocks which would alternate AM/PM daily.  Rather than a specific time you could come in any time during that time block and get high level coaching.  Let me know what you think, I believe it would be a great addition to WCF.  As the Open wraps up it’s an opportunity to think about what you excelled in and what you could improve for next year.  For  many of our athletes strength and Oly are areas where improvement could pay huge dividends.  It has for me.

A new Cruise challenge form is posted below.  If you’re not sure if last week’s made it in feel free to resubmit.  Monday I’ll post a tally of everyone who’s still in this thing!

Friday afternoon we’ll be bringing in the high-speed treadmill and vibration plates for the Speed & Agility training.  If you’re available around 3pm and would like to come help lift the 864lb treadmill your help would be greatly appreciated.  It’s supposed to arrive between 3 and 4pm.

Last but not least, after 2 summers painting houses I find it is something I love as much as heavy thrusters.  If anyone would to trade 1/2 of their May membership dues to paint a bathroom please text me or post to comments.

23/March/2012 Friday WOD

2 Rounds for time

10 Deadlifts

50 Air Squats

Run 800

Gold:  250/163    Silver:  185/133  Bronze:  Scale as needed

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GamesLab Strength:  3 Min aggregate handstand hold.  2 min aggregate L-Sit hold.  1 Min aggregate ring support hold (top of ring dip)

Endurance:  5 rounds of x calories per minute on Airdyne.  10 for women, 15 for men.  Must complete calories as fast as possible then slowly ride for the rest of the minute.

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Name:
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)

 

As far as I’m aware Maria (Now living in Bountiful, still Crossfitting!) was the first female Crossfitter in Utah to get a Muscle-up and Miranda O (Founder of Crossfit 801, now with CFHQ) was the 2nd

Once we decided to open up a CrossFit things started moving along.  We found a space in Kaysville across from Barnes park.  Our original idea was to put both an MMA training facility and a CrossFit in the same bldg.  MMA was supposed to be the big draw.  For some strange reason this crazy CrossFit thing kept growing and the trend of people punching each other in the face never got huge.  At this same time Chris Spealler got his affiliation a few weeks ahead of us for CrossFit Park City and was training people out of the rec center up there.  When we opened we were the first CrossFit facility in Utah.  The early days were fun.  There were only about 50 of us and the sense of excitement and community was palpable every day.  A lot like it is now.  In our first 2 years we had zero walk-ins and exactly one person signed up who had heard about CrossFit prior to trying it with us.  On the bright side, it was around this time that Carol & Jen joined having no idea that they would eventually end up making a career of coaching CrossFit.  Most of our equipment didn’t match and much of it was homemade.  There were no CrossFit Games but occasionally we’d organize mini-comps with the 3 or 4 other CrossFit Affiliates that had sprung up around Utah…801, Utah Valley, Park  City, and Cache Valley.  Part 3 tomorrow…I do a few MMA fights, break my nose, and decide to go 100% CrossFit and move to Layton.

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For some of you 12.5 is a repeat, it was also the last WOD of the Crossfit Open last year.  For me the name of the game is intelligent pacing and work sets.  Don’t go out of the gate too fast.  Control your breathing, pace yourself, and have a strategy for how you’re going to break up your sets once you get to the bigger numbers.  I like to have a set number of breaths I take before I get back on the bar.  3 breaths or 5 breaths and then I grab the bar and go.

22/March/2012 Thursday WOD

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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GamesLab:
Strength:  Deadlift 3×5 after WOD.  70%, 75%, 80%
Endurance:  Run 20 min at a relaxed pace at least 4 hours before or after WOD


Welcome back!  Shane was with us back in Kaysville during what I call “The old dirty days.”

A brief history of Wasatch Crossfit:  Many of you know that I’ve been doing Crossfit for around 8 years now.  Back in 2004 I enrolled my son in Jiu-Jitsu.  It looked fun especially with my wrestling background.  The very first class two things happened:  I realized that jogging and triathlons hadn’t prepared me for combat sports and I nearly passed out from exhaustion.  I needed to train rather than “work out.”  This led me to finding kettlebells, ordering a few online, and doing KB workouts with Priscilla in our backyard and kitchen.  We both quickly got bored which somehow led me to Crossfit.com.  My very first workout was “Helen.”  3 RFT of Run 400m, 21 KBS, 12 Pullups.  By the end of round two I was hyperventilating on the ground while Priscilla stared at me in dismay, hoping my heart wasn’t going to explode.  Of course I was totally hooked.  Back then there were no Crossfit gyms.  I ordered some equipment, made the rest, and started doing the workouts from Crossfit.com.  I still remember how heavy 95lbs felt and how 100 airsquats seemed impossible!  Nobody had heard of CrossFit, they just thought I weird for doing “those crazy workouts.”

At some point I had acquired the worlds greatest Crossfit garage gym and was seriously thinking about starting my own Affiliate.  There were about 50 Affiliates by this point and none in Utah.  I had an employee who worked for me who was borderline obese and had always expressed a desire to workout.  I offered to train her in my garage for free figuring that CrossFit’s claim of being scalable for anyone would be put to the test.  The first couple days the warmup killed her.  Then she could air squat.  Then do a clean and jerk.  A year later she had lost nearly 50lbs and was doing pullups.  I decided to Affiliate, becoming #140 out of what is now nearly 4000 worldwide.

To be continued…..

21/March/2012 Wednesday WOD

Max Effort Back Squat : 10, 5, 3, 1, 1, 1, 1, 1, 1

Max Effort Press:  10, 5, 3, 1, 1, 1, 1, 1, 1

Reach your one rep max within 7 heavy singles.

GamesLab:  Rest Day