6WeeksCF

6 Weeks of CrossFit and has Rx’ed every workout of the Open!  Go Steph!

On Saturday I did something stupid.  Two things actually.  The first was letting go of the damn bar on my round of 12 toes to bar.  There was really no reason.  I wasn’t that tired.  My grip hadn’t failed me and I was far from muscle failure.  I just gave in to that little voice of weakness that we all have to hear from during a tough WOD.  And I regretted it all day long.  My mantra to our athletes has been to have WOD amnesia.  Just finish the workout and let it go.  Usually I can do this but Saturday I just couldn’t.  So I headed back to WCF Saturday evening, warmed up, and did 13.4 again.  I was tired the whole time but I had one goal: Get to the round of 12 in the same amount of time it took me to in the morning but then hang on to the bar.  Every time I got tired on the clean and jerks my cue was “pick the damned bar up.  pick the damned bar up.  pick the damned bar up.”  Instead of the Zen in-the-zone feeling that’s usually with me during comps I was just too proud to fail again.  The 2nd time around I got to my round of 12 T2B’s and just started counting backwards from 12 in my head.  And I stayed glued to that bar.  2 minutes later it was over.  Sure my score was higher but that wasn’t what it was about.  It was about going home knowing that I had done my personal best.  Most of the time when I see people at WCF finish an Open WOD they immediately begin shaking their head side to side, thinking or knowing they could have done one more rep.  I’m no exception but for just one moment I was.  It felt good.  May the Force be with you during 13.5, we all deserve to feel proud of how our hard work pays off!

1/April/2013 Monday WOD

500 Burpees for Time with a 50# weight vest*

All burpees must be completed by jumping up and over 48″ box.

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*You know it’s April 1, right?  Try this instead?

Every Minute on the Minute for 20 Minutes

Odd Minutes – 3 Push Press & 6 Lunge Steps with BB in Front Rack

Even Minutes – 5 Chest to Bar Pullups

Gold:  165/113  Silver:  135/93  Bronze:  95/63

PaulC

I’m confused: What college team in Utah does Paul support?

Today was one of those days that reminds me why we do this crazy CrossFit thing.  First I watched Bob attempt to clean and jerk the Rx’ed load 20 times before he finally got his 3rd rep.  Then he raced to the bar and got the 2nd, 3rd, and 4th Toes to bar of his entire life in the remaining 20 seconds.  Next up was Steph B who’s been CrossFitting exactly 6 weeks.  She flat out told me right before the WOD started “I can’t do this.”  Then she proceeded to PR by 30lbs and clean and jerk the women’s Rx’ed load!  Marion:  She had never done a toes to bar before and while we were warming up didn’t get one.  When the 7 minutes had ended she’d made it through her round of 3, 6, and 9!  Watching Jackie and Danny go head to head and both scoring in the 90’s.  And last of all watching Zach kill it with a score of 101 all the while doing toes to bar weighing 250lbs.

CrossFit is a microcosm of real life.  Dealing with doubt, uncertainty, and overcoming obstacles.  In a day and age when it’s respectable and expected to avoid discomfort at all costs I love waking up every day and watching our athletes come in not knowing if they can do something, trying it anyway, and walking out with a sense of pride and accomplishment that’s the real deal.  Keep it up and thank you!

29/March/2013 Friday WOD

With a continuously running clock complete as many reps as possible:

1 Minute at each station

Lunge Steps with 1 kettlebell overhead (44/35)

Box Jump-Overs (Ok to land on top of box) 24/20

Kettlbell Swings (44/35)

Box Step-Ups holding 1 kettlebell racked on shoulder (44/35)

Rest 1 Minute

Repeat 1 time

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Your score is the total number of reps done.  Don’t post your reps in each exercise, you’ll have one score overall.

I know it’s late but I wanted to get my post up about 13.4.  I did the dry run tonight and had a couple thoughts:

1.  Pace the toes to bars!  If you get to failure you’re in trouble.  I did all mine in sets of 3 after the round of 6.  However, I stayed right under the pullup bar and did not walk away.  I also put bumper plates next to my feet so I didn’t waste any time jumping up and setting my grip.

2.  Clean and Jerk a little faster than you think you should.  Get back on the bar fast or stay on the bar, they’re not that bad.

3.  If you do get to failure on the toes to bars then you can reverse your grip (palm facing you) and you’ll be able to rep out a few more.

Have fun, I can’t wait to do this one with you!  Unlike last week I don’t see this one making you sore.

28/March/2013 Thursday WOD – 13.4 

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

DamonMU1

This is my “CrossFit doesn’t have to be fun to be fun” face.

The 4th workout of the CrossFit Open will be announced tonight and just like in previous weeks a few of us will get together to do a trial run of it.  The first year of the CrossFit Open I was a scoreboard junkie and pretty much a nervous wreck before the WODs.  I feared the exposure of my weaknesses and lived and died by my performance.  This year is different because I have 2 simple mantras.  The first one is simple:  As I warm up I remind myself that this is fun!  That’s right.  All of the suffering should happen in training so I can actually have some fun competing.  When I’m loose I’m positive, I get more reps, and generally perform better in a state that wrestlers call “relaxed intensity.”  There’s only 2 weeks left in the Open and I encourage you to have fun this week!  The other mantra is to trust my training.   At this point in terms of Open standing the hay’s pretty much in the barn.  There’s not a whole lot we can do other than skill practice so what’s really happening is a test of fitness.  I trust that I’ve prepared myself either to the best of my abilities or at least as much as I’m going to get to and so when I’m warming up I’m relaxed, confident, and ready to enjoy some mass quad destruction.  So for 13.4 you have two mandates:   Trust the hard work you’ve put in and have some fun doing what you love with your friends.  That’s what it’s all about!

27/March/2013 Wednesday WOD – Courtesy of CrossFit.com

Nasty Girls

3 rounds for time of:
50 Squats*
7 Muscle-ups
135/93 pound Hang power cleans, 10 reps

Post time to comments.

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*I’m telling you right now that if you’re doing today’s WOD and the Open WOD tomorrow you should cut the air squats in half.  Or be smoked.  Your choice.

3WolfMoon

According to the reviews at Amazon.com this shirt is better than steroids.  Jeremy is pictured above showing us what 50lbs x 10,000 bicep curls looks like.

This Wednesday we’ll be doing a PaleoMedicine class with DoTerra essential oils at 7:30m.  We’ll be teaching how to use natural alternatives for tendonitis, inflammation, and allergies as well as increasing immune function.  If you’re the kind of person who dislikes chemicals and synthetics then come check it out.  Please RSVP by texting 801.589.9545.  You can get more information at PaleoMedicine.com

27/March/2013 Tuesday WOD

For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

Rest 5 minutes

For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

13.3CF

We’re 3 weeks into the Open and are ready for something heavy!  What do you hope shows up this week?  With 2 weeks left you know pullups have to be in there, some kind of squats, and maybe even some heavy thrusters.  What are your predictions?

 

25/March/2013 Monday WOD

30 Pullups

30 OHS (115/83)

20 Pullups

20 OHS (113/83)

10 Pullups

10 OHS (113/83)

 

 

 

 

 

 

 

 

0413_WasatchCrossfitFinal

 

For the past several months we’ve run an ad in Hometown Values magazine.  One of our goals is to spread the message of CrossFit far and wide and this is a way to reach people who might not have heard of Crossfit.  One thing we see is that there’s so much hype and selling of hope in the fitness industry.  One example:  The best selling supplements in the world by a large margin are fat-burning pills.  Most of which are just caffeine and some random stuff which if they really worked would render most nutrition advice moot.  The pills are just hope in a gel capsule.  On the other hand we offer something different but there’s a price to pay:  Hard work.  Some would even say suffering.  Luckily for us it comes with a supportive community, great coaching, nutrition counseling, but underneath it all is the foundation of coming in and working your tail off.  Sometimes literally.  This month we decided to run a different kind of ad and have a little fun with what people typically see from the fitness industry.  Let us know what you think.

On Saturday we’ll be doing 13.3 at 8am and 11am.  

22/March/2013 Friday WOD

Deadlift 3, 3, 3, 3, 3 then:

11 Burpee Box Jump-Overs per 1:30 x 10 intervals

Rest as needed

10-9-8-7-6-5-4-3 Toes to Bar

330Deadlift

After a looooong buildup Dave Castro finally announced this week’s Open WOD and it’s a repeat of last year’s.  I did my usual dry run and by carefully pacing the wallball I felt that it really wasn’t too bad by the time I got to the rings.  Rep schemes are going to be different for everyone – I suck at big sets of squatting so I kept mine conservative:  35, 30, 25, 20, and then my plan was 2 more sets of 20 but that turned into 4 sets of 10.  It’s always a little different doing the double-unders when you’re hypoxic so my advice is to spend a lot of time establishing your rhythm before the WOD so that you’re good to go once the air leaves your lungs.  Speaking of air:  I find that the longer I can keep my breath slow and rhythmic on the wallball the better off I am.  Last but not least:  It was worth it to me to rest for a few extra seconds before I started in on the muscle-ups.  This allowed me to hit 5 my first set.  Regardless of your strategy have fun, work hard, and make sure your reps are legit!

Read more about the workout descriptionvideo submission standards, and movement standards on the Open Workouts page.

21/March/2013 Thursday WOD 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

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Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.