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

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.



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



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.