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”