Happy Birthday Ling!

In honor of Ling’s birthday we have created a new position at WCF:  Ling-i-dent.  It’s kind of like being President but requires a few more special qualities than the ability to throw trillions of dollars at imaginary problems.  First and foremost, to be Ling-i-dent you have to be caring.  Ling is one of those people who literally gets out of bed at 4am because she cares about her athletes and seeing them achieve their best.  Next you have to have strength of character and unassailable integrity.  If that’s not enough to get you elected then the cherry on top is a great attitude and the ability to make a mean spicy cucumber kimchi.  So Happy Birthday Ling and enjoy your new position!  New positions involve new traditions and I propose that any time someone yells out Happy Birthday to Ling she do 10 burpees whether it’s in public or the gym.  You know, for traditions sake?

Our schedule will change next week with the advent of the CrossFit Open.  Currently we have both Olympic Weightlifting and CrossFit Endurance on Thursdays.  This will change as we’ll be doing the Open WOD on either Thurs or Saturday.  I recommend structuring your training so that you’re doing Mon, Tues, Off-Wed, Thurs, Off-Fri, then Saturday if you’re planning on competing in the Open this year.

1/March/2013 Friday WOD “Happy Birthday Ling”

1 Muscle-up

10 Deadlifts

20 Pullups

30 Kettlebell Swings

40 Knees to Elbow

50 Lunges (25L/25R) with 45/25 plate Overhead

60 Double Unders

Today’s Schedule:

CrossFit Endurance:  9am

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

Wasatch CrossFit North (Highway 193) – 630am, 4:30pm, 5:30pm

Wasatch CrossFit HQ AM:  530, 630, 9, 10

Wasatch CrossFit HQ PM:  330, 430, 530, 630, 730

28/Feb/2013 Thursday WOD

For time:

100 reps of


Burpee onto a med-ball

Clean the med-ball

Perform a wall-ball



Encouragement.  That’s how we do it!

27/Feb/2013 Wednesday WOD

6 Rounds for Time

3 Power Snatch AHAP

Rest :30

Then 6 Rounds for Time

5 Box Jumps AHAP

Rest :30

Then Not for time:  100 pushups/100 situps partition as needed


Your score is your load for the snatch and your height for the box jumps.  Height is calculated by 20 or 24 inch box plus x number of 45 bumper plates.  Be safe on the box jumps and remember that the penalty for a missed jump is often 6 inches of skin.


Mobility is kind of like the roadside assistance you should have on your car.  You forget about it until you really need it but if you don’t have it it’s usually too late.  In CrossFit too late is when you realize that you’re starting to have knee, back, shoulder, or some other form of pain but can’t figure out why.  Let’s pick on your hamstrings for moment.  These large muscles don’t do much when we’re walking or standing.  However, they’re very important when it comes to running, sprinting, or most of the power movements we do like jumping, deadlifting, power cleans, etc.  It’s easy for to have weak or tight hamstrings if your life before CrossFit didn’t involve any of the above activities.  Then you come in, abuse them, and then wonder why your back is tight.  Why would tight hamstrings cause a tight lower back?  When we lack mobility in one area our body will “borrow” it from another area.  A different way to think about this is upstream/downstream.  When I’m tight somewhere I tend to borrow mobility from the muscles and/or joints above and below.  For the hamstring muscle this usually ends up being the lower back but you can also see tight glutes which then contribute to IT band pain.  So what’s a Crossfitter to do?  One simple thing I’ve done at the advice of my chiro is to lay with my butt against the wall and put both legs straight up on the wall for 5-10 minutes a day.  This has done wonders for me.  Your next step would be to head over to, do a little research, maybe tape a few lacrosse balls together, and get to work on your mobility.  Do it!

26/Feb/2013 Tuesday WOD 

As Many Rounds as possible in 12 Minutes

20 Front Squats (no rack)

20 Burpees

20 Double Unders

20 Back Squats (no rack)

20 Burpees

20 Double Unders