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:

Run 400m

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.

Good athletes get better when they have great coaching.  It’s no surprise that Tommy has PR’ed his Snatch, Clean and Jerk, and OHS since he started working with Coach Chiu 3x/week.  Get to Oly class!

For us September is our New Years.  The kids all go back to school, people start to think about getting in shape again after a busy Summer, and our classes start to get big.  Our first commitment is always to the quality of your training experience and we feel a big part of that is coach to athlete ratio.  With that in mind it’s time to roll out two changes we’ve been planning for quite a while.  The first is that we’ll be adding assistant coaches to our busiest classes.  If you’re interested here are the details:  In return for assisting on 10 classes per month you’ll get your membership for $50/per month.  If you assist on more than 10 classes you’ll be paid per class.  Assistant trainers must have their CrossFit Level I certification, have been at WCF for AT LEAST 6 months and more than likely 1-2 years, and have completed 50 hours of shadowing and plus a practical test with Damon.  If you’re interested you can text me or post to comments and I’ll get in touch with you.

That brings us to the 2nd change.  We’re going to be instituting a system where athletes sign-in for the classes they want each week.  So on Sunday evening you’ll go online (or on your phone) and sign up for Mon, Tues, Thurs, etc.  At this point capacity isn’t an issue so you’ll get 100% of the class times you want.  However, this will allow us to add coaches on the bigger classes so we can keep our coach:athlete ratio where it needs to be for you to get the attention you deserve.  You may have noticed that some mornings 5:30am will have 20 people and then the next day it will have 8.  By adding a sign-in system we’ll be able to put the right people in the right place so you continue to get great coaching.  If you have any questions please post them to comments.

CrossFit Endurance:  9am

Olympic Weightlifting:  1045am, Noon, 3pm, 4:30pm, 5:30pm

Nutrition challenge details coming soon!  It will start September 10th and signups will be next week.  For this challenge we’ll be giving away a week’s vacation, stay tuned!

30/Aug/2012 Thursday WOD

Every Minute on the Minute for 20 Minutes

Even Minutes:  As many Front Squats as possible in :30

Odd Minutes:  As many kettlebell swings as possible in :30


Strength, Endurance, and Gymnastics accessory work starts back up next week.  CrossFit Sport class is also now open to all WCF members included in your monthly membership.

This is rad!

Before you read the write-up from Team Beast Mode head on over to Flickr and check out the amazing pictures that Austin uploaded from this weekend’s competition.  Here’s the link, the 3RM OHS pics start on page 19:

What an awesome weekend!! Team Beastmode had a complete spectrum of athletes.  From Christy, a very experienced crossfitter, to Esteban who has been crossfitting 5 weeks, to Carson, a 17 year old Olympic lifter.

What a great experience! Really what more could you ask for?…great competition, wonderful fans cheering you on all the way, fellow crossfitters encouraging you to get one more rep, even the volunteers and judges were pushing us and encouraging us to keep going. You can’t find that kind of atmosphere in any competition. Thank you to everyone who put in many tiring hours to make this such a success and positive experience for everyone!! The only regret we have is not taking a team picture :( …next year!!!

29/Aug/2012 Wednesday WOD “Happy Birthday Jen T and Amy O”

Row 750m

30 Hang Power Cleans (135/93)

40 Jumping Split Lunges

30 Burpee Pullups

Here’s the write-up from The Early Risers:  We aren’t seasoned CrossFit competitors. This was the second competition for Danny and Cindy and the first for Kristin and Gabe. After the fun we had, we’re all ready to compete again. Even though we weren’t quite in contention for the win (I think Tommy’s overhead squat was heavier than Gabe & Danny’s combined), we all understand better how much fun it is to push yourself just a little bit harder to try not to let down your teammates. We’re all proud of each other and happy that we took the leap to sign up and go for it. It’s basically just like a really great WOD but on a team and with more people standing around cheering or, in some cases, screaming at you to pick up the bar and finish those deadlifts. If you’ve thought about it, don’t let the thought that you’re not good enough stop you. Just go ahead and give it a shot. We can’t thank Damon and all the volunteers and judges enough for all their work to make it happen. It was a fantastic event.

28/Aug/2012 Tuesday WOD

AMRAP 12 Minutes

5 Deadlifts (225/133)

10 Air Squats

20 Pushups

This is it right here.  Love it when a picture captures a feeling perfectly

Team Captains please send me your pics or tag Wasatch CrossFit into them on Facebook.  I’d love to do a write-up on every single team that competed but will need your help to do it.  After 11 hours of sleep Saturday night followed by 3 naps on Sunday I’m almost recovered from this past week.  Thank you again to the volunteers who helped so much, we truly could not have done it without you.  I’ll have more to say tomorrow but for now congratulations to our dual champions Adrian & Tiffany and to every single team who competed.

27/Aug/2012 Monday WOD

Establish a 2RM Thruster in 10 Minutes then:

12, 9, 6

Heavy Thruster (135/93)*

Run 200m

Gold:  135/93  Silver:  115/83  Bronze:  Scale as needed but it should be heavy for you.

*If you put the bar down before completing all the reps in a set there is a 3 rep penalty for that round.

We’re closed today for group classes due to the Retro Games.  Please come by to cheer us on!

Captains, we have so many teams going that I need your help.  Please take some pictures and some time over the weekend to send me a write-up of your team experience.  I’d love to feature your awesomeness on the blog next week.

Congrats to our individuals, both are in first place!  Dave Stefl would be 1st in the Masters division if they had one, he’s doing a great job so far as well.

Travis will be competing in his 2nd consecutive Retro Games today!

Hey guys, it’s on like Donkey Kong!  Today’s the big day.  First of all, we’ll be having class today at 530am, 630am, 9am, 10am, and 1130am.  After tha we’re closed for the day.  If you’d like to come by in the afternoon and help set up we’ll be getting on it from 2pm on with most of the volunteers checking in between 3 and 4pm.

24/Aug/2012 Friday WOD



Hang Power Snatch Empty barbell (45/33)*

*Please don’t drop the empty barbells, the vibration will bend them.

So when we installed the floors in the new area of the gym we did it exactly like we did the in the old area.  There was one critical difference.  The sub-floor in the new area is wood.  The adhesive in between the mats stuck to the wood and instead of the floor “floating” it was stuck down in narrow strips.  Summer came, the rubber expanded, and we were left with little floor mohawks.  The picture you see above is Carson fixing the mohawks.  Just wanted to let you guys know that we notice the little things, we care, and we improve them as soon as we can.  If you ever experience something at WCF that’s less than stellar let me know so we can take care of it.

It looks like Wasatch will have 10 teams in the Retro Games!  Please come cheer us all on.  Here’s the list:  The Early Risers: Kristin B., Cindy F., Danny E., Gabe C.  Lower-Middle Bracket: Jeremy G., Mike M., Zully, Carrie P.  Retro Silverbacks – Teresa D, Amy C, Garrett B, John Pettijohn.  Team Beastmode: Matt G, Carson W, Christy P, and Amy U.  2009 Aromas Originals – Damon, CW, Priscilla, and Carol.  Better Than Yesterday – Travis T, Monika T, Josh M, Erica.  Caseys +1 – Kasey G., Kayce L., Casey (from CFH), Trevor (from CFH)  “That’s not Paleo?” – Ben N, Rick S, Banu F, Anne M.  Wannabees – Cassie S., Amy O., Christian, and Nate S.  The Teen Sensations:  Mikayla, Dylan, Alicia, and TBD.

Thank you to everyone who has offered to come help out!  We definitely can use you Friday afternoon and evening and of course Saturday.  The heat schedules are up at FitnessElevated.com, check it out to see the full schedule.

Olympic Weightlifting:  1045am, Noon, 3pm, 4:30, 5:30

CrossFit Endurance:  9am

23/Aug/2012 Thursday WOD

3 Rounds of 5, 4, 3, 2, 1


Toes to Bars

Pistols (1R + 1L = 1)


Supplementary strength and gymnastics will resume after the Retro Games.


Everyone needs a role model.  Mine is LU Xiaojun of China.  169lbs of obscene strength and power.

Today was a long day so this will be brief.  First, thank you to Keith W and Ben N for generously donating their time to help get the pullup rig secured.  Both of these guys have full time jobs, young families, and still took the time to work until after 10pm helping out.  Please thank them when you see them.

Next:  We currently have 9 teams registered for the Retro Games!  That is amazing and you guys are going to have a great time.  If you’re not competing come cheer on your friends, volunteer, or judge.  It’s going to be epic.

Last:  Tomorrow night is our Paleo Medicine presentation at 7pm.  Please check out yesterday’s blog post to reserve your slot.

P.S – If anyone’s child grabbed our camera battery by mistake please bring it back.  If anyone has an extra Canon Rebel battery we could use until our new one arrives we’d greatly appreciate it.

22/Aug/2012 Wednesday WOD

AMRAP in 10 Minutes

21 Kettlebell Swings 1.5/1

21 Box Jumps 24/20

Compare your score to January 9th on SocialWOD

Love this!  Notice the base of the pyramid:  Nutrition.

The Retro Games is coming up quickly and we need more volunteers.  Please let us know if you can help out either Friday evening or on Saturday.  The Saturday shifts are 7am-Noon or Noon-5pm.  You’ll get sweet shirt and be more inspired than you thought possible.

We’re now in our 6th year of being a CrossFit affiliate and in that time we’ve only offered two products.  One is Progenex protein and we’re getting in a huge order for the Retro Games which will include nearly every flavor offered plus their new Krill oil.  The other is a Paleo-based approach to medicine which we’ll be sharing on Thursday evening at 7pm.  Please sign up below if you’re interested in learning more and are open to natural health solutions.

If you’ve got a Retro Games team post your team name and members to comments!  It would be cool to profile some of our teams on the blog and I want to make sure I include everybody.

Olympic Weightlifting in our sweet new Oly area: 2pm-6pm today on the hour

CrossFit Endurance:  9am at WCF

21/Aug/2012 Tuesday WOD: Courtesy of CrossFit.com

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters


Email Address:
Phone number you can receive text updates on (For this Thursday only, we never Spam)
Thanks for reserving your slot. Please let us know if anything changes, we’re limiting this to 10 people. See you Thursday at 7pm! Let us know if there are any specific physical conditions you’d like to learn about natural alternatives for. All information shared here is confidential.