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.


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)


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!


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


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
Run 800 meters

Post time to comments.


Enlarge image

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]


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.


23/April/2013 Tuesday WOD

1 Rep Max Back Squat

1 Rep Max Bench Press

Max effort strict Chin-ups


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:


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 Box Jumps-Overs – 3 PushUps – 3 Deadlifts

Run 200m

6 Box Jumps-Overs – 6 PushUps – 6 Deadlifts

Run 200m

9 – 9 – 9

Run 200m



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


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!


20/April/2013 Saturday

815am – Intro to Oly

9am – CrossFit Sport

9am – Olympic Weightlifting with Coach Chiu

10am – Noon “Fight Gone Bad Fundraiser”