What is this Burly Project all about?  Here’s my post from the 2011 Burly Project inception:  Some people are committed to causes like eliminating hunger or poverty.  Others are passionate about animal welfare, the homeless, or fighting cancer and the like.  All worthy causes.  I’ve decided this summer to take on a cause of my own:  Eradicating weakness in grown men.  From a pure testosterone standpoint we’re at about 50% of what our grandpa was.  Blame environmental pollutants, political correctness, playing with dolls, whatever.  On top of that add in the fact that most of us sit for 8-10 hours a day and our day to day lives don’t demand much in the way of strength and it’s easy to see it.  Modern man is weak.  Men should be strong, period.  I could try to explain it but on a visceral level we all respect strength over weakness.  Especially in men.  So what am I going to do about it?  We’ll be releasing details this weekend about a new lifting program which will consist of all things manly but especially be geared towards gaining muscle and silverback strength.  Stay tuned.  And ladies?  No disrespect intended, the women of WCF are extremely strong.  If any of you want to gain 20lbs of muscle especially in the thighs, chest, and arms let me know and I’ll whip something up for you.

So that explains the Burly Project.  This year in order to do the Burly Project program you’ll have to do today’s WOD.  Some people say it’s the hardest CrossFit WOD they’ve ever done.  There’s only 1 rule:  If you’re doing the Burly project you have to finish.  You can scale the weight if you absolutely have to do but the reps have to be done.  Once you’ve done it and you have a time on the whiteboard the Burly Programming is ready to go in spreadsheet form which you’ll all get.  Then you weigh yourself and follow the nutrition plan.  Get Burly!

1/May/2013 Wednesday WOD “Kalsu”

On the minute:

Complete 5 burpees and perform max rep 135lbs thrusters for men, 95lbs thrusters for women, on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

A Name On The Wall

In Memory of Bob Kalsu

For the last 3 years we’ve done an annual “Burly Project.”  Women are welcome but the Burly project is an ode to all things manly.  Get bigger, get stronger, gain muscle, grow a ‘stache, all the good stuff.  If you really want to know what it’s about read the 2012 Burly Project.
This year we’re adding a little twist to the Burly:  An entry fee that’s paid in blood, sweat, and quite probably tears.  If you survive the workout, you’re eligible.  If you quit, you’re not burly material.  The Burly WOD will be a CrossFit Football Hero WOD named “Kalsu.”  Google it and then show up Wednesday with beast mode on.

30/April/2013 Tuesday WOD

Strict Chinups 5 x 5 then:

10-9-8-7-6-5-4-3-2-1 Deadlift

1-2-3-4-5-6-7-8-9-10 Pullups

Gold:  225/155#, CTB Pullups  Silver:  205/123, Pullups  Bronze:  185/93, Pullups

We can be a bunch of jackasses. No, seriously, we can.

We get all caught up in our CrossFit world like it’s the ONLY thing that ever matters, ever mattered, ever can matter. We love CrossFit so much that we think everyone must, and perhaps there is something deficient with someone we know because they don’t love/understand/value/treasure CrossFit.

Well, that’s kind of stupid. CrossFit might be the best thing since the invention of the wheel, but that doesn’t mean everyone has to do it — or even sit there and listen while we talk about how CrossFit is actually better than the wheel. If you find yourself in this situation — droning on while your non-CrossFitting friend (is that an oxymoron?) sits there, eyes glazed, bored out of their mind, sick of hearing about your deadlift PR — do this one simple step. Take it quickly and without hesitancy, like a really great power clean. Get your feet right, get your grip right, breathe in, and … SHUT UP.

I know, I know. Crazy advice, right? It’s hard. Definitely an advanced skill. Some of you might have to scale it — talk a little less, maybe whisper, or perhaps just walk away outright. But it’s a skill we all need to master, just like rest days or wearing a non-CrossFit shirt once every 3 years. Because there are people in our lives who are worth keeping even if they don’t CrossFit (bear with me here) and — get this — they actually have shit THEY care about too. (I know — wild, right? I didn’t believe it either when I first heard that. Blew.My.Fucking.Mind.)

So, friends, practice this skill today. Maybe tomorrow too. It’s important, like double-unders. You could save a friendship, or your own life. Just stop talking. For a little while, at least …

Next: How to Put Down Your Phone for an Hour. – by Lisbeth Darsh

WEEK 2 OF THE NUTRITION CHALLENGE STARTS TODAY:  FISH OIL!  Here’s what our friend’s at Whole9 have to say about the fish oil thing.  TAKE 2-4g per day.  Read the article, go get some fish oil if you haven’t already.  I like Costco’s “enteric coated” just fine.  If you’re going top-shelf I recommend Progenex or StrongerFasterHealthier’s brand.

29/April/2013

Every Minute on the Minute for 24 Minutes

Minute 1 – 3 Front Squats & 1 Jerk

Minute 2 – 12 Kettlebell Push Press 1.5/1 (Alternate left/right on minutes 2/5/8/etc.)

Minute 3 – Run 200m

———————————————————

Gold:  185/133  Silver:  145/103  Bronze:  115/73

The Explosive Seminar from Ryan Moody on Vimeo.

Today our only regular class will be our 10am and it will be OUTDOORS!

Ryan Moody is doing his Xplosive Seminar. There are still a few slots left, show up at 9am if you’re committed to getting better in all things explosive.

27/April/2013 Saturday

9am – 2pm:  Ryan Moody Explosive Seminar

10am – Free CrossFit WOD (Outdoors)

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Celebrity.  It’s a different thing in the CrossFit world and I hope it stays that way.  The two women in this picture in their own ways are the A-listers of CrossFit.  Julie Foucher, in the red shirt, was the 2012 CrossFit Games runner-up.  Caity Henniger, in the gray shirt, co-owns Rogue and was the 2nd CrossFit Games champion ever.  Both of them were laid back, humble, and much nicer than your average championship caliber athlete.  I’m grateful to be part of the amazing community that is CrossFit but most of all appreciate that CrossFit is still in touch with it’s humble roots.  From a single 2,000 square foot gym in Santa Cruz to 6,000+ CrossFits all over the world!

RYAN MOODY’S EXPLOSIVE SEMINAR IS SATURDAY!  DON’T MISS THIS CHANCE TO SIGN UP AND LEARN FROM THE BEST IN THE WORLD!  $50 FOR ADULTS, $25 FOR TEENS.

26/Apr/2013 Friday WOD

Strength:  Back Squat 5, 5, 5,  then:

5 Rounds or 20 Mins of:
15 HR Push Ups
15 KB Swings 1.5/1
15 Wall Balls 20/14
15 Box Jumps (20″)

Work on joint mobility in between your squat sets with an emphasis on prepping your shoulders, lower back, and achilles.

Here’s the link to part 1 and part 2:  http://www.mobilitywod.com/2012/12/knee-pain-got-full-knee-powerrange-of-motionpotential-terminal-knee-extension.html

What is active recovery?  Active recovery is low intensity activity designed to flush your sore muscles with blood thereby accelerating the healing process for sore muscles.  If you’ve never done it before you’ll surprised to see how much it accelerates recovery compared to doing nothing.  If you’re doing the challenge and today is day #4 in a row resist the urge to come in and go hard.  Instead take it easy.  Go for 30 straight minutes and then do one or two of the sessions from MobilityWOD.com like the one above.

25/April/2013 Thursday WOD

In 15 Minutes establish a max effort deadlift then:

2 Deadlifts at 80% & 5 Jumping Lunges per minute x 15 Minutes

Optional Gymnastics:  Accumulate 3 Minutes of total handstand time/2 minutes of L-Sit time/1 min of ring support time

Optional Active Recovery in Lieu of WOD:  30 minutes of any modality (run, row, ski-erg, Airdyne) followed by 2 Mobility WODs

You should take a few minutes out of your day to watch the video.  Scale this one if and as needed.  And for our military athletes, spouses, and families – thank you!

10am today – Intro to Paleo Medicine Class

24/April/2013 Wednesday WOD

Schmalls

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post time to comments.

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U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Liu

My kind of burly: The ability for someone weighing 170lbs to put well over 400lbs over their head.

Monday was amazing!  We had well over 100 athletes train today.  The challenge workout was tough and I’m excited to see massive improvement in 6 weeks.  Tuesday’s benchmark workout is different:  Strength benchmarks.  Getting strong matters.  Strong athletes generally perform better than weak ones and strength is one of the most useful physical attributes you can have in your day to day life.   Some people skip strength days.  That’s to their detriment not just in the gym but in life.  Few things are as satisfying as being strong.  Be smart when you’re maxing today but embrace the awesomeness of setting new personal records, both now and in 6 weeks.

We’re introducing a guest blogger today, Danial Hooper.  Some of you were privy to Danial’s Open writeups.  After laughing my butt off for 5 weeks I decided to invite Dan to blog about his experience of the nutrition challenge.  Here’s his introductory post:

I love to cook. I love to workout. I love to feel healthy. I love getting compliments.

These are some things I love.

I love sugar. I love milk. I love bread. I love ranch dressing. I love naps. I love laziness.

These are also things I love. They just happen to create one thing I hate.

I hate feeling disgusting.

You know that feeling; you are heavy, dense-bellied, awkwardly sweaty and like you are minutes away from falling asleep standing up.

I want to figure out a way to be consistently healthy, without feeling restricted or on the edge of binge eating seven boxes of Oreos. Sadly, I have the self-discipline of a 4 year old. So despite the rule not to place my hand on the stove – I act surprised every time it burns. I look at the half-eaten roll of cookie dough like it did something wrong. I just can’t do it on my own. I am not a self-motivator in my healthiness. I need an adversary other than my sweet tooth and laziness. I need a competition.

Enter Wasatch CrossFit’s Nutrition Challenge.
Pay $25 and join in a competition to see who can improve the most in 6 weeks of paleo eating and consistent CrossFitting. It’s like fantasy football! This is right up my alley. 42 days of clean eating and accountability is just what the doctor ordered. I will come out of this looking like a Jacked Up Caveman rather than a Muffin Topped Hobo. Yes please!

So for the next few weeks, I will post about my success and struggle to win the whole thing. Yes, I plan on winning the whole thing. I want the victory. I want the success. I want the weight loss. I want less body fat. I want to wake up easy in the morning. I want to see muscles. I want to improve my fitness. It’s beach season, people!

Oh, and I want that $1000 Travel Voucher too.

BURLY PROJECT PROGRAMMING DONE, CHECK COMMENTS FOR MORE DETAILS

23/April/2013 Tuesday WOD

1 Rep Max Back Squat

1 Rep Max Bench Press

Max effort strict Chin-ups

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Thank you to everyone who came out and supported our fundraiser on Saturday.  We’re going to hold it open until the end of the week if anybody would like to donate.  We also have L and XL shirts left for $20 apiece.  A special thank you goes out to Travis T.  Travis was the impetus for this happening.  From Friday at noon he got the graphics done, had shirts printed, and then showed up early Saturday to help set it all up.  Thank you! All proceeds from the fundraiser will be directed to this site:

http://richardfamilyfund.org/

Today marks day 1 of our nutrition challenge.  I had several people contact me over the weekend who still wanted in.  If you register before 3pm today, eat Paleo as soon as you register, and do the benchmark workouts then you’re ok to be in.  Be sure to track your results on the workout today, you’re going to crush it when we redo this one at the end of May!  Tomorrow we’ll be doing strength benchmarks as well.

22/April/2013 Monday WOD

Go as high up the ladder in 15 minutes

3-6-9-12-15-18-21-etc

3 Box Jumps-Overs – 3 PushUps – 3 Deadlifts

Run 200m

6 Box Jumps-Overs – 6 PushUps – 6 Deadlifts

Run 200m

9 – 9 – 9

Run 200m

Etc.

——————————————–

Rx:  24/20 on Box.  Can jump on top but can’t step over.  135/93 on Deadlifts.

photo-22

I know it’s short notice but with the help of Travis T (avid CrossFitter and the owner of Burger Stop) we’re putting together a fundraiser for the Boston Marathon bombing victims tomorrow.  We’re asking for a donation of $10, 100% of proceeds will be donated.  Just show up at 10am ready to work out!  We’ll be doing my favorite CrossFit WOD of all time, Fight Gone Bad.

Fight Gone Bad was the first workout we ever did at WCF, if you want to see some truly horrible programming check out our blog from the first week we were open!

http://crossfitwfn.typepad.com/crossfit_wfn/2007/07/index.html

20/April/2013 Saturday

815am – Intro to Oly

9am – CrossFit Sport

9am – Olympic Weightlifting with Coach Chiu

10am – Noon “Fight Gone Bad Fundraiser”

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Lauren PlumeyWorkout 13.4. – Photo courtesy of CrossFit.com

Lauren Plumey, 2x Games competitor yet she’s not “bulky.”   Get your nutrition right, get your training in, amazing things happen.  Our Nutrition challenge starts at 8pm tonight (Friday).  At 5pm we’ll be doing a quick class at Wasatch to answer any questions you have regarding the challenge and will be also be doing body composition testing from 3-6pm as well as 8-10am Saturday morning.

RichFistPump

Rich Froning Jr, 2x CrossFit Games champion.  The difference between Lauren and Rich?  Testosterone.  Men and women respond differently to the same stimulus due to hormonal differences.Guys, use this nutrition challenge coupled with the Burly to gain strength, muscle, and get to the level of leaness that will drive optimum performance.

GET SIGNED UP FOR OUR NUTRITION CHALLENGE NOW!  

How do I register?  Click here:  Individuals $25         Couples $39      Select “Nutrition” and then you’ll see the challenge options.  Or leave a check with Banu on the front desk, please be sure to right “Nutrition Challenge” on it.

19/April/2013 Friday WOD
4 Rounds
Row 500m
Bench Press 15 reps 135/83
Rest 2:00
Your score is your fastest round + your slowest round

WHEN YOU CLICK THE LINK BELOW YOU’LL BE TAKEN TO A PAGE WITH A DROPDOWN MENU THAT SAYS:  “WHAT KIND OF SERIES AND MEMBERSHIP WOULD YOU LIKE?”  CHOOSE NUTRITION AND YOU’LL SEE BOTH NUTRITION CHALLENGE OPTIONS.

If you want to skip to the bottom of this post and see the WOD then get to scrolling down!

MoabCampingTrip

When:  6 Weeks long starting this Friday April 19th and ending Friday May 31st.  Signups start tomorrow and are open all week.

Who:  All Wasatch CrossFit Members are eligible.  You must adhere to the rules to win the Grand Prize.  We will draw on Wednesday June 5th and you must be present to win.

What:  There will be 3 eating plans.  You will strictly adhere to one of them for 6 weeks.  During the 6 weeks there will be weekly challenges.  You will get a treat window after week 3.  In order to be eligible for the Grand Prize drawing you must complete each weekly challenge and be present on June 5th as well as strictly adhering to your eating plan.

How do I register?  Click here:  Individuals $25         Couples $39      Or leave a check with Banu on the front desk, please be sure to right “Nutrition Challenge” on it.

WIIFM:  Decreased bodyfat.  Increased strength.  Look better naked.  Go faster in WODs.  Increased energy.  Jump a tall building in a single bound.  Plus all participants get a $35 Paleo ebook, and ultra-sound body composition testing (Fri & Sat only of this week) and again at the end of the challenge.  Plus you’ll get the support of our amazing community and amazing momentum going into the the Summer when most people want to look better naked.

The Grand Prize:  All participants who stay the course are eligible for the Grand Prize of a $1000 Travel Voucher.  We’ll draw for it June 5th.

What’s it cost?  $25 for individuals, $39 for couples.

What are the Weekly Challenges?  I’m glad you asked.  They’re going to be fun, especially week 5!

Week 1 –  Train every day but Sunday.  Don’t worry, we’ll program some active recovery work in.

Week 2 – Fish Oil:  We’ll blog about fish oil and use.  2-4g per day is recommended.  Here’s what our friend’s at Whole9 have to say about the fish oil thing.

Week 3 – Drink a gallon of water per day.  This surprised me last year, it was the challenge that had the biggest overall impact on how I felt each day.  Most surprising was the mental acuity and sharpness I experienced.

Week 4 – Lift like a boss!  Do all of the optional strength work that’s programmed.

Week 5 – The challenge by week 5 is to stay the course!  It’s always hardest when you’re 80% done.

————————————————————————–

Part 1 – Clean Eating

There are 3 options and one of them should fit your goals.  If you’re familiar with the Zone Diet and that’s your preference you can do it in lieu of the carb control option.  With that said it’s on to the good stuff.  You’ll be getting an ebook with a Paleo Quick Start sucess guide, meal plans, and pretty much everything you need so we won’t be covering every detail here.  We’ll also have a Facebook page where you can post questions.

Option 1:  Paleo.  We’re going to keep it simple and say Paleo is what PaleoPlan.com says it is.  If you can find it on there, you’re good to go.  If you can’t, don’t ask me if organic free-range twinkies are really Paleo, I can promise you they’re not!  Paleo is simple:  Lean meats, lots of veggies, some fruits, little starch, and nuts, seeds, and other healthy fat sources.  Every WCFer gets a PaleoPlan subscription so please spend some time checking out their meal plans, quick-start guide, FAQ’s, and all of the other resources you’ll get.  Paleo is a great option if you want to perform well, lean out, and experience optimal health and wellness.

Option 2:  Carb control.  Some people don’t do well with guidelines.  They need rules, precision, and specifics.  For these people we have carb-control.  This option is for people who either need precision or aren’t completely ready to give up their morning oatmeal.  To be fair to the group above, the carb control group is also leaving out any sugar for the 5 weeks.  Here are the simple guidelines:  150lbs or less:  30-50g of carbs/day not including 20-40 pre or post workout carbs.  1g or protein per lb of bodyweight or if your BF is above 15% for men, 24% for women then it’s per each lb of LEAN bodyweight.  Fats are limited to Paleo options and should be eaten sparingly but with a small portion at each meal.  This group will not be far off of Paleo and would be smart to also spend some time exploring PaleoPlan.com

Option 3:  The Linebacker.  This is for people like me.  You want to gain muscle AND experience optimal health and performance.  It’s quite simple.  You get option 1 plus Dairy products that do not have sugar or artificial anything.  For me this means Paleo plus Progenex shakes which this challenge I’ll be having in almond milk instead of with dairy.  If you’re a guy and your BF isn’t in single digits or a woman below 18% this option isn’t for you regardless of how much you like milk.

Part 2 – The Rules

Rule 1:  There are 168 hours in a week.  You’ll be strict for 167 them.  Every Friday evening from 7-8pm you’ll get to eat what you want.  This is different than past challenges.  Here’s the straight deal:  There are no deviations from this time window.  You can’t move it around.  Any other time is cheating and you’re out.  It’s that simple.  Oh yeah, one more thing:  Your first treat window happens in week 3 of the challenge and then weekly for 4, 5, and 6.

Part 2:  The Workouts:

Rule 2:  You’ll train 5 times per week each week.  4 of them are at WCF and 1 of them can be a jog, hike, swim, run, anything active.  Any class counts as training:  CrossFit, CrossFit Endurance, or Olympic Weightlifting.  However, you need to do 3 WODs per week minimum regardless of your class mix.

Rule 2a:  You need to do the Benchmark workout on Monday, April 22nd.  Then you’ll need to do the strength benchmarks on Tuesday.  If you don’t do it Monday you can make it up but both have to be completed by the end of week 1.  You also have the option of having your body composition which we highly recommend.

Part 3 – The Weekly Challenges

You have to participate in each of the weekly challenges listed above

The Grand Prize

The Grand Prize is a $1000 Travel Voucher.  You can use it to go anywhere you want, do anything you want, and hopefully to have an amazing adventure and take lots of pictures.  We’ll also be drawing for some fun stuff once the Grand Prize is awarded.  The prizes are fun but the real reward is what will happen to you with 6 weeks of strict eating and consistent training.

FijiSunset

2013/April/18 Thursday WOD

Run 4 x 800 meters

Rest 1:1

Optional Strength:

Bench Press 10, 10, 10

Close-Grip Pushups to failure 3x

The Camera work leaves a little bit to be desired but check out Mobility WOD guru Kelly Starrett talk about how to improve your overhead squat.

Nutrition Challenge Sign-Up is live!  We’ll be doing a free nutrition class Friday at 5pm for anyone who wants to learn about how to eat, our bodies hormonal response to food, and why calories aren’t the final answer.

Click here to open up the nutrition challenge page and get ready to experience more than results.  Lean out, get strong, look good naked, and PR!

CLICKHERE

17/April/2013 Wednesday WOD

Overhead Squat 5 x 5 then:

3 Rounds for Time

10 Overhead Squats

10 Chin-ups

10 Barbell Lunges (5L/5R)

Gold:  135/93  Silver:  95/63  Bronze:  Scale as needed

FijiSunset

Welcome to our 3rd Spring nutrition challenge.  In the past 2 years we’ve given away 2 cruises to past winners Ansley and Nicole but this year we’re going to do something different.  Maybe you don’t like big boats where people wait on you hand and foot, I totally get that.  If you’re like me you prefer the rugged outdoors, camping under the stars, or maybe a hammock next to the beach and a drink with an umbrella in it.

Whatever your preference is our challenge is a great way to kick yourself in the butt and jump start you getting what you want out of this Summer.  It will revolve around 3 simple objectives:  Eat better, get stronger, perform better.  What we’ve found is that when you couple chasing performance with perfect eating amazing things happen.  We’ve also seen again and again that 80% strict leads to 50% results.

MoabCampingTrip

So click here to open up the nutrition challenge page and get ready to experience more than results.  Lean out, get strong, look good naked, and PR!

CLICKHERE

16/April/2013 Tuesday WOD

3, 3, 3, 3, 3 Clean extensions with 55% of Deadlift 1RM

then:

3 Rounds for Time

30 Kettlebell Swings (2/1.5)

30 Box Jumps (20 inch)

30 Situps (feet anchored ok)

Today is the first day we’ll be running a 9am class at our North location!  Good luck to Coach Carol and the North crew, I’m sure it will be just as amazing as our 9am crew is at WCF.

We’ll be announcing the nutrition challenge details on tomorrow’s blog post.  Once again we’ll be giving away some free travel plus more in cool prizes.  Most importantly this a chance for you to dial in your eating and get the best results possible out of your training right before summer starts.  We also have a gym wide strength cycle coming.  My guys are usually on board with this but often I hear from our female athletes that they’re worried about getting bulky.  This video from CFHQ features 4 women sharing their concerns with getting bulky and how their body image has changed as they’ve focused on performance rather than some perfect ideal.

Today’s WOD is based on the programming that Bruce followed to help him place 5th worldwide and is a workout he performed last week.  When you’re thinking about how hard it is bear in mind that Bruce is 60 years old.  Bruce warmed up for this beauty with a 23 minute run as well.

15/April/2013 Monday WOD “Train Like Bruce”

6 Rounds for Time

10 Ring Rows

6 Front Squats (155/113)

Rest 1:00

Optional:  10, 8, 6, 4, 2 Glute Ham Raises and Rubber-Band Situps

Gold:  205/125  Silver:  Bruce’s Rx:  Bronze:  Scale as needed

Saturday Schedule

815am – Beginngers Olympic Weightlifing

9am – Olympic Weightlifting and CrossFit Sport

10am – Free CrossFit WOD

1130am – FREE RUNNING CLINIC

IMPROVE YOUR TECHNIQUE

DECREASE INJURIES

GET FASTER

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From our friends at CrossFit 22:

It is with a heavy heart that we share this update with you on Alex.  Alex lost his battle with cancer yesterday 4/11/13 around 10am.  Our hearts and prayers go out to the Terry family. We are so blessed to have  a hero such as Alex touch our lives.

 Alex will always be remembered as our hero. In his honor today we will be doing the “Angels for Alex” WOD this will always be his workout.

 

11/April/2013 Friday WOD

As Many Rounds as possible in 10 Minutes

“Alex”

3 Power Clean 155/115
6 Burpees
9 Air Squats

If you’re going to watch one 15 minute long CrossFit video this is the one to watch.  Killing the Fat man is about a journey to a healthy lifestyle and what can be accomplished in an environment where the people around you care about your success.  They’re all the way up to episode 13 now and the fat man is pretty thin these days!

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

11/April/2013 Thursday WOD

5 Rounds

10 Deadlifts & 5 Shuttle-Runs (Down & Back)

Rest :30

Gold:  275/203  Silver:  225/183  Bronze:  135/113

Optional Gymnastics:  3 Rounds 5 HSPU’s, 10 Strict Pullups, 5 Pistols per leg

Despite several years of practice my snatch is still a work in progress.  Chad Vaughn, pictured above, is an Olympian and lifts in the 170lb (77kg) weight class.  He also owns CrossFit Centex in Texas.  The beautiful thing about the Olympic lifts is that mastery can take years but basic proficiency can happen fairly quickly.  The best description I’ve heard is that it’s like a golf swing with a barbell.  Today when you’re working the 3 positions stay light enough that you can maintain the best possible form.  Once your snatch starts to look like Chad’s then it’s time to load it up past 70%.  If you’re still struggling with receiving the snatch in a full squat then I suggest two things:  buy an inexpensive pair of Oly shoes and add empty barbell or PVC overhead squats to your warmup every day.

3 Position Snatch with Ursula Garza & Jodi Vaughn

10/April/2013 Wednesday WOD

Practice 3 position snatch for 20 minutes then:

“Isabel”

30 Snatches for time (135/93)*

*Power snatch ok

Optional Strength:  Front Squat 3, 3, 3, 3, 3 followed by 20 glute-ham raises, partition as needed.

JimC

Ring Rows:  Because pulling in two planes of motion is better for shoulder health than just doing pullups 

The Open is great because it gives us a chance to assess where our programming is strong and what we need to do to create better athletes.  This year we performed best in the Oly workouts (no surprise there) but the muscle-up and chest to bar pullup workouts were weak for us overall.  I was proud of how we did and feel that if there was a measure for mental toughness we’d have ranked even higher.  Our programming block for the next 60 days will reflect an emphasis on gymnastics strength and skill work.  We also have a “Burly cycle” coming up which our longtime members know is a way to get stronger, more explosive, and improve your numbers across the board doing some stuff we don’t normally do.  Watch the blog this week for details on our Spring nutrition challenge and we’ll do a gym-wide Q&A session for the challenge next week.

Upcoming Events:  Ryan Moody’s Explosive Seminar!  We’re about halfway to filled up, reserve your slot ASAP!

CrossFit Endurance Seminar – See yesterday’s blog post

Regionals!  The CrossFit Games Southwest Regionals will be May 31st, June1, and June 2nd at the Olympic Oval Center in Kearns.  If you’re interested in volunteering please go to the CrossFit Games ASAP and sign up.  They’re initially accepting only 200 volunteers.  You’ll have fun, get some swag, and get a chance to witness the action firsthand!

9/April/2013 Tuesday WOD

3, 3, 3, 3, 3 Clean extensions with 50% of Deadlift 1RM

In 20 Minutes complete as many reps as possible:

Odd Minutes:  As many box jump-overs as possible in :30 (Rx’ed is OVER the box w/o touching)

Even Minutes:  As many Kettlebell Front squats as possible in :30 (2/1.5)

Optional Gymnastics:  3×10 Muscle-ups pull throughs from seated position followed by 30 ring dips.