Our youngest team included four of our Junior High and HS athletes!
Today was one of those rare days when I didn’t even make it into WCF. I was out visiting. My goal is to visit every single CrossFit in Utah in the next month and today I made it to four. CrossFit Cache Valley, CrossFit Iota, CrossFit Southtown, and CrossFit North Ogden. When I started CrossFit there were less than 25 Affiliates nationwide and now there are 50 in Utah! This month I want to meet everyone, learn something everywhere I go, and bring home some cool ideas to WCF so we can continue to improve. Today I saw a great pullup progression permanently posted on the whiteboard to help athletes get strict pullups before they move on to kipping. At CFCV they program 3 different WODs a day depending on what your goals are do and a client assessment that includes mobility. At Southtown they had a unique wallball target setup that we’re going to imitate at WCF. And finally CF North Ogden is one of the best organized gyms I’ve been to and that is something I always want to do better. I’m taking notes and can’t wait to keep learning everything possible to make WCF better.
31/Aug/2012 Friday WOD
Accumulate as many seconds as possible in 15 minutes of overhead holds:
Hold 135/93 Over head as long as possible
Gold: Rx’ed Silver: 95/63 Bronze: Scale as needed but if you can hold it more than a minute it’s too light.
Each time you drop the bar run 400m. This WOD starts with a run.