We had some great costumes today, please tag us in to your pictures on Facebook!

Fitness Elevated is going to sell out this year.  There are less than 40 men and 40 women’s slots left in the Open division.  You can see most of the workouts at FitnessElevated.com.  If you’ve been thinking about registering don’t wait until the last minute, you may not get a slot.

Please take a moment to read yesterday’s blog post if you haven’t already.

Last but not least, what was your stance on Halloween candy?  I had one piece and it really wasn’t that good.  Maybe if someone would hand out high quality dark chocolate instead of corn syrup crap I’d be more into it.  What’s your policy with your kids?  We’ll give ours until the end of the week and then it’s the trash can for the rest of it.

1/Nov/2012 Thursday WOD

6 Rounds for Time

5 Clean Extensions*

10 Evil Wheels

Run 200m

*Focus on vertical extension on clean pulls.  This means you do not lean back at the top…shoulders stay in line with hips and mid-foot.  Focus on smooth technique rather than fast.

We’ve had some amazing costumes in years gone by so you’ll have to bring your A-game today.  Here are a few past favorites:

Let’s see what you got! 

*****Effective November 15th all tuition will either come out on the 1st or the 15th.  We will either migrate you to the date closest to where you are now or whichever one you choose.  We’re also standardizing our rates:  $125 for military, FF, and college students and $139 for everybody else.  The 2nd athlete rate will stay at $75.  Any athletes who have been with us for 12 months or longer will get the Mil rate.  In the last 2 years we’ve added 3 hours of free child care, 3 days a week of Oly coaching, expanded to 11 class times per day, and done everything we can to ensure the best possible training experience.  At this time we need to bring everyone on to a standard tuition rate.  We appreciate the amazing community we have and hope you’ll work directly with us if you have any concerns.  This will be emailed out, posted repeatedly on the blog, and there will be signs up at WCF so that everyone has plenty of notice.*****

31/Oct/2012 Halloween WOD “Freddy’s Revenge”

5 Rounds for Time

5 reps shoulder to overhead

10 burpees

Gold:  185/133  Silver:  135/93  Bronze:  95/63

Check back for updates…but I wanted to get the WOD posted for all you early birds.

30/Oct/2012 Tuesday WOD “40 FML”

40 Calories Rowed

40 Med-ball Cleans 20/14

40 Kettlebell Swings 1.5/1

400 m run

40 Med-ball cleans 20/14

40 Kettlebell Swings 1.5/1

Congrats to Esteban for a 495lb deadlift!  And just what is Ling doing?  Let’s hear your best guess in comments.

Saturday was a blast!  There were some huge PR’s and we had fun.  75 athletes started out our Paleo challenge and 15 made it to the very end which was a little weird because there weren’t 60 names written in red.  After we ran the Thruster ladder and watched Mike K hit a 225lb thruster and Angela come within 1 barbell of finishing the ladder with a 145lb PR it was time for a little Fran and then the drawing.  We drew, Heidi N won, and everybody went home.  About an hour later I got a phone call from Heidi letting me know that she didn’t realize she was ineligible for the drawing.  She was strict Paleo the whole time but hadn’t realized she also had to do the weekly challenges to be eligible.  If she hadn’t called me nobody every would have known and she could have just taken her week of vacation.  But Heidi has the kind of integrity where you do the right thing even when nobody’s watching.  Thank you!  I drew another name out and it was none other than Angela!  Great job and we’re looking to do a full blog post on her awesomeness tomorrow.

29/Oct/2012 Monday WOD

Every Minute on the Minute for 20 Minutes

Even Minutes – Hang Power Snatch x 5 @ 50% of 1RM

Odd Minutes – 5 Seated Broad jumps from 20″ box for max distance*

Not For Time:  30 Strict Knees to Elbows


Strength:  I’m working on a new cycle which will focus on deadlifting and pressing.  If you don’t have a WL belt this might be a good time to buy one.

 *Don’t overthink this.  Sit on the box.  Jump as far forward as you can from the seated position.  Repeat 4 more times per round.

Thanks to Amy, Esteban, and Targ the thruster ladder is ready to rock for Saturday morning.  Remember, get there early to warm up, the first athlete will enter the gauntlet at 9:15 sharp!

Today’s a test day for CrossFit Sport, 7:30am.  Get after it.

27/Oct/2012 Saturday WOD

9am – WasatchCrossFit Comp or Oly with Coach Chiu

10am – Comp will still be going, you’re welcome to join us for the comp WOD if you’d like.

11am – “1 Week Anywhere Drawing”

The challenge is over and tomorrow’s the day to come in and have some fun.  First of all, a couple of logistics:  You must show up and participate to get your shirt and to be eligible to win the “1 Week Anywhere” prize.  Our mini-event starts at 9am and the first athlete will start the Ladder at 9:15.  You’re welcome to arrive early to warmup.  Once everyone has been through the Thruster Ladder we’ll announce a Benchmark WOD.  Athletes will compete in a heat and judge a heat.  We should be able to wrap up by 11 and will have the drawing at 11 sharp!

Your names are still up on the whiteboard.  If you’ve been strict and did the weekly challenges you are eligible to win the week’s vacation.  When you come in you’ll write your name down on a piece of paper for the drawing.  You also need write “1, 2, 3, 4, or 5” next to your name on the Whiteboard as well as your t-shirt size.  This is the heat you’ll be in for WOD # 2 and the size shirt you’ll get.

That’s it.  Have fun, spread the word, and if you haven’t linked up with Michaela yet get your measurements done.  I’ve already had several people tell me about the amazing progress they made including double digits weight loss and several people losing 3-5% bodyfat.  It’s amazing what just a few strict weeks will do.

If I were eligible to be in this drawing a week here would feel mighty good right now:  WorldMark St George

Feel the need to get good and pissed off or at least have a nice laugh?  Read this:

Why Women Can’t Do Pull-Ups” by Tara Parker-Pope, The New York Times Magazine.

26/Oct/2012 Friday WOD

21, 15, 9

Kettlebell Swings (1.5/1)

10 Knees to Elbows per round

Rest 3 Minutes

21, 15, 9

Push Press 95/63

10 Knees to Elbows per round


You’ll have one score for the WOD today, it includes your rest.  Your workout will be 21, 10, 15, 10, 9, 10.  Rest 3 min, repeat.

Eye of the Tiger

Saturday at 9am will be a game-changer for some people.  You think you know what your best is and then you get into a comp situation and realize you were never close to your limits.  This Saturday will be a fun, safe, low-risk environment to do your best.  All of the benefits of a comp with none of the puking or “going to the bathroom 20 times” beforehand.  Come do it with us!

25/Oct/2012 Thursday WOD

5 Burpee Pullups a minute for 5 minutes then:

15 Minutes to establish a max deadlift

Not for time:  20 Weighted box step-ups (Kettlebell in each hand, you choose the load) – 20 inch box all

If you couldn’t tell from our 3 days a week of Oly coaching or me toiling away in obscurity on the platforms, WCF loves Olympic Weightlifting.  There’s something so pure and tangible about a sport where you either get the barbell over your head or you don’t.  I know that I’ll never be on the level of one of the greatest ever, Pyrros Dimas, but I can still enjoy going in every day and doing my best to be better than yesterday.  If you take a moment to watch the video above you’ll notice how incredibly fast Dimas pulls under the bar into his full squat.  Strength matters but speed kills.  Speed is something that comes with practicing great technique over and over until it becomes instinctive.  We’re going to be starting a new percentage based Olympic weightlifting program soon and I highly encourage you to give it 8 weeks of your time.  You’ll get better at every aspect of your training and you’ll get the satisfaction of holding more weight over your head than you ever have before.

Saturday:  9am practice comp.  Do it!  Heat signups will go up tomorrow, you owe it to yourself to come find out what your best is!

24/Oct/2012 Wednesday WOD

21, 15, 9

Calories Rowed



Not for time:

3 x 10 Muscle-up “pull throughs” in a rubber band harness

Intimidating.  I know.

Jackie is a great example of what we’re all about at WCF.  She originally started training as part of Carol’s 9am boot camp which launched our  mid-morning classes almost 4 years ago.  While her athletic background DID include cheerleading she didn’t come into to WCF as a firebreathing competitor who was there to crush the WOD every day.  Instead this Mother of two just kept showing up and kept getting better.  Day in and day out her consistency lead to strength gains, handstand pushups, better lifts, and finally a muscle-up.  Jackie has now been on our CrossFit Games team the last 3 years and has a motor that just doesn’t stop.

You should decide to compete in something too.  This Saturday is a great baby step to get a taste of what doing your best is all about.  There are also some great events coming up.  FitnessElevated will have a beginner and intermediate division this year.  The Spartan Race (the 12.1 mile beast!) is on LivingSocial right now for $55 and you have until June to get ready.  Whatever it is take the plunge and learn what the difference between working out and training is.

Saturday Challenge Mini-Comp:  9am, come early to warm up.  There will be two events:  Max effort thruster ladder coupled with max consecutive double-unders followed by a WOD that will be announced Saturday morning.  Ladder events are my favorite and you will PR!  Heat signups will be posted on Wednesday.  We’ll also need all competitors to stick around and judge one heat of the WOD.

Olympic Weightlifting:  2pm-6pm on the hour

CrossFit Endurance:  9am

23/Oct/2012 Tuesday WOD


Power Clean – Hang Power Clean 135/93

Box Jump 24/20

Weighted Situps*

*Feet unanchored, holding 1.5/1 pood kettlebell to chest.


What would you do if you found out that a long time member of our tight-knit community had been deceiving us all along as to his true identity?  If you’re like me you would feel anger, sadness, and wonder why we couldn’t be trusted with the truth.  Carefully compare the pictures below and draw your own conclusions.  Hollywood can say whatever they want…we know the real man behind the mask.

Right hand down, left foot up, ready to deploy webbing.  This is NOT a casual pose. 

Now your eyes are getting opened and your mind BLOWN!

22/Oct/2012 Monday WOD

3x Max effort pushups with 1:30 between.  Then:

4 Rounds for time

400m Run

15 Burpees


Two scores today:  Total # of pushups and total time for WOD