Work hard, be disciplined with your eating.  Rinse, cycle repeat.  Any questions?

Today I ordered a microphone from Amazon Prime which is pretty much the number one technological advancement of my lifetime.  Like all good things it will arrive at my door step just two days after ordering.  Free shipping too!  But I digress.  I ordered the microphone so I can shoot some short videos of your success stories.  While it’s always a big deal when someone gets their first muscle-up or wins a CrossFit comp it’s also inspiring to hear about YOUR successes.  This week I’ve heard from someone who is no longer a Type 2 diabetic, someone who’s lost over 20lbs while PR’ing everything at age 44, someone who’s feeling great about their post-pregnancy body, and so many other success stories.  You may not realize how inspiring things like this are to people who aren’t sure if they can do this whole CrossFit thing but know that the cardio and carbs aren’t working for them.  The last video we did of Bob A got hits from all over the country and inspired someone thousands of miles away to do their first WOD in their 60’s.  Next week I’ll be tracking you down to shoot short 2-4 minute video clips.  Don’t be shy and if you know of someone I should interview let me know.

1/Feb/2012 Friday WOD “The Filthy Fifty”

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/SuperMans/GoodMornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders


Bar Muscle-ups?  Will we see them in the Open this year? 

Registration is up for the 2013 CrossFit Open.  We’ll be registering 2 teams this year just like we did last year.  You’re welcome to select whichever team you want.  Our goal is to qualify both teams for Regionals which is an uphill battle with the number of great teams in our area.  Our Blue team is designated for people who can confidently RX Regionals level loading – think 225/135lb hang power cleans x 15 from last year or 100/70lb single arm snatches.  Our White team is our rec team but with the depth of talent we have both should be very competitive. One thing that we found out the hard way last year:  If you’re even one minute late logging your score then you will not be able to score points for any team in the Open so be sure to get your scores in early this year.

On Feb 9th (Fri) we’ll be doing a team tryout over at Wasatch CrossFit North on Hwy 193.  We’ll do one WOD on Friday and then two on Saturday.  This event should be a lot of fun but isn’t mandatory to compete, it’s just a way to let you see where you stand and get an idea of how your training is coming along.

31/Jan/2012 Thursday WOD

21, 15, 9

Hang Cleans (full squat) (95/63)

Hand Release Pushups

Optional Finisher:  Row as many meters as possible in 2:00


Name this Crossfitter!

There are several personal training gyms in Layton and several of our CrossFitters came to us from them.  At WCF about 5% of our athletes start out with personal training.  Their reasons for personal training include specific goals, orthopedic issues, personal preference, or simply wanting to work one on one with a trainer.  Here’s what you don’t get at WCF:  A trainer following you from machine to machine with a clipboard helping you count to 10.  Instead you get meal planning, programming specific to YOUR goals, and some serious motivation.  If you’re already a member and interested in PT get in touch with Banu or Michaela.  If you enjoy group classes but would like a few 1 on 1’s to brush up on your skills you can get a 10-pack of sessions with Adrian that can be used any time for just $25/session.  Last but not least, we’re always deeply appreciative of referrals.  If you have friends who are thinking of hiring a trainer tell them about the real deal and send them our way.

Extra credit today:  Post your favorite workout Pandora station to comments.

30/Jan/2012 Wednesday WOD

Deadlift 3, 3, 3 AHAPthen:

3 Deadlifts & 3 Muscle-ups every 2:00 for 10 minutes followed by:

Tabata Med-ball situps (your choice on weight, throw ball against brick wall each rep)

Tabata Kettlebell Swings (your choice on weight, KB goes overhead every rep)

Score today:  Deadlift load, Lowest situp round, Lowest KB round


What is your favorite thing about Coach Amy C?

We’re back from a restful week in the warm sunny Caribbean.  Thank you to everyone who kept things running smoothly while we were gone.  February is coming up and it’s an exciting month.  The  CrossFit Open is just around the corner.  For those of you who haven’t been through a comp season it’s fun, exciting, exhausting, and intense!  This year there will be well over 100,000 athletes of all ages and abilities from around the world doing the same workout each week both as a Regional qualifier and to see where they stand.  Our programming this month will be aimed towards putting the finishing touches on your readiness so that you perform your best.  You may also want to seek out your coaches advice on doing a little extra in the areas you know you’re weak.  It’s a guarantee that we’ll see pullups, O-lifts, burpees, box jumps, and some version of thrusters in the Open this year.

The weekend of Feb 9-10th we’ll be hosting a CrossFit Level I certification.  We’ve got several of our people attending to get their trainer certification and our facility will be closed on Saturday.  The good news is that we can head over to WCF North and still get a great workout in.  We’ll be doing a fun mini-event on that Friday/Saturday consisting of  2 previous Open WODs and 1 Regionals WOD.  This will give people a chance to figure out if they want to compete for our Blue or White team during the Open.  It’s purely voluntary but will be a great chance to benchmark yourself.  More details coming very soon.

29/Jan/2013 Tuesday WOD

20 Minutes on the Minute

Odd minutes:  As many burpees in 45 seconds as possible

Even minutes:  5 Barbell Split Cleans*

Gold:  155/103  Silver:  135/83  Bronze:  Scale as needed

*Don’t overthink the split clean.  It’s just like a power clean except after your hips reach full extension you powerfully split your feet just like you would a jerk.

Here’s a brief history of the CrossFit Games.  We’re blessed to have been around this thing from the beginning and witnessed the dawn of the worlds’s fastest growing fitness movement and a new sport.  The CrossFit Open is coming up and registration is a few days away.  If you’re planning on competing for a team slot hold off on registering – we’ll be doing our own event Feb 8th & 9th to give people an idea of where they stand and which team they should try for.  It will consist of an Open event from 2011, 2012, and one Regionals WOD from last year and will take place at Wasatch CrossFit North.

25/Jan/2012 Friday WOD

Warmup:  Coach’s choice

Strength:  Front Squat 10, 10, 10

Weighted box step-ups:  5L, 5R x 3

WOD – As many rounds as possible in 10 minutes

30 Double Unders

30 Situps

Row 10 Calories (feet not strapped in)

CFHQ’s take on nutrition

24/Jan/2012 Thursday WOD

Warmup:  Coach’s choice

Strength:  Rest

WOD:  5 Rounds for Time

30 Kettlebell Swings

15 Toes to Bars

Rest 1:00

Your score is your slowest round (does not include your rest)

You’ll reach a certain point with your deadlift in which more deadlifting isn’t the answer.  The answer is to fix your weak link.  Here’s a great article which breaks down why your deadlift is failing and what you need to do.

23/Jan/2012 Wednesday WOD

Warmup:  Tabata Kettlebell Swings with lightweight KB

Strength:  Deadlift 3, 3, 3, 3, 3

WOD:  5 Rounds

3 Touch And Ground to Overhead (Power Cln > Push Press or Jerk)

10 “Power” Wall Ball (No Squats) 20/14

There is no Rx’ed load today.  Go as heavy as you can safely go but don’t attempt to lift a weight you can’t safely lower.

Mobility:  You’ve got to have it!

22/Jan/2012 Tuesday WOD

Warmup:  50 Rubber Band Good Mornings, 50 Med-ball situps with partner

Strength:  Bench Press 10, 10, 10

WOD:  As Many Reps as possible in 7 Minutes

3 Front Squats, 3 HR Pushups

6 Front Squats, 6 HR Pushups

9 Front Squats, 9 HR Pushups

Move as high up the ladder as possible

Gold:  135/93  Silver:  115/73  Bronze:  Scale as needed

MWOD 1:  Internal Rotation

This week is a prep week for our new strength cycle.  You’re encouraged to train at least 4 days.  Be smart and listen to your body.  Push through muscle pain, work around any joint pain.  We’re out on our first vacation in a long time and blog posts will be brief.  See you next week!

21/Jan/2012 Monday WOD

Warmup:  3 Rounds 10 pushups, 10 OHS, 5/5 Lunges with PVC Overhead

Strength:  5 x 3 Backsquat @ 80% of 3 RM.  Do 5 Chinups after every set.

WOD:  AMRAP 12 Minutes

20 Air Squats

15 Box Jumps over box (20″)

10 Burpee Muscle-Ups