Tomorrow this space will be filled with over 4,000 people!

Regionals is finally here.  For the WCF crew this is the culmination of months and years of hard work.  The event is at the Olmpic Oval in Kearns.  If you come out to watch be aware that there’s both free and paid parking and spectator tickets are $15/day or $40 for the weekend.  Kids 12 and under are free.  Our team is competing and they’ll be in the 2nd heat of both events.  On Friday it’s Priscilla & Danny E doing “Jackie” and the whole team will then do the overhead squat/Muscle-up workout.

31/May/2013 Friday WOD

AMRAP 15 Minutes

Run 400m

21 Box Jumps

15 Kettlebell Swings

9 Hand-release pushups


Good luck to our team and to Tiffany H tomorrow.  Tiffany placed 5th last year after dislocating two ribs 1 rep into the 3rd event at Regionals.  I recommended that she withdraw but she gutted it out despite nearly going into shock from the pain after each event.  This year she’s going in feeling good and clearly a favorite to finish on the podium.  Tiffany’s background is in gymnastics and she competed all the way up to the varsity level for Boise State.  This competition seems to favor her strengths and if her recent scores like 50 HSPU’s in under 2 minutes are any indicator she’s ready to go.

30/May/2013 Wednesday WOD

30 Toes to bar

30 Front Squats

20 Toes to bar

20 Front Squats

10 Toes to bar

10 Front Squats

Gold:  185/133  Silver:  155/103  Bronze:  135/73


Joey has stuck with the nutrition challenge all the way, how about you?

Only 3 days left for our nutrition challenge.  It will officially end Thursday at midnight.  I’ve heard of amazing results from the people who have stuck with it and am looking forward to drawing for the $1,000 travel voucher Grand Prize.

The SouthWest Regional is coming to Utah this weekend.  The event will be on Friday, Saturday, and Sunday.  If you’re interested in attending tickets are for sale at the gate for $15/day.  We have a team competing as well as Tiffany as an individual athlete.  Currently there are about 2,500 fans per day attending, come check out the biggest CrossFit competition to ever happen in Utah.

Thank you to everyone who donated to the Vidnihar Memorial Fund today.  As of 4pm there was nearly $600 in the donation envelope.

29/May/2013 Wednesday WOD

 1 Power Clean + 5 Thrusters.  3 Sets AHAP then:

12 Rounds for Time

8 Thrusters

8 Pullups

Rest :30

Gold:  95/63  Silver:  75/45  Bronze:  Scale as needed with dumbbells

Bad things happen to good people.  We can’t explain it away but we can do our best to help.  Today we’re going to be doing a WOD in remembrance of Yvette’s V’s young children who were slain last week.  At 8:30am we’re inviting you to come in and talk, cry, share, and spend some time in a supportive environment amongst friends.  At 9am we’ll be doing a fundraiser WOD for the Vidinhar family.  This WOD will be the workout of the day and you’re welcome to come do it any time.  Donations can be made in person tomorrow or I will post information to comments for an account the family set up at America First CU for donations.

28/May/2013 Tuesday WOD

With a partner, perform the following, partition as needed and complete in any order:

50 Ring Dips

100 Burpees

150 Double Unders

*Work can only be performed while partner is holding a barbell locked out overhead.  Recommended weight is 135/93 but do what you can.

Murph1Last year’s Memorial Day “Murph”

One of the Wasatch CrossFit traditions is to do the CrossFit Hero workout “Murph” on Memorial day every year.  If you haven’t read “Lone Survivor” by Travis Luttrell I highly recommend it.  At a minimum please take a moment to read Lt Michael P. Murphy’s wikipedia post.  In what has also become a WCF tradition we will have our oldest surviving veteran, Bob A,  read the posthumous Medal of Honor citation awarded to Lt Murphy.

On Tuesday at 8:30 am we’ll be gathering prior to the WOD to talk, share, cry, and grieve as a community.  Then at 9am we’ll be doing a fundraiser WOD for Vinidahar family.  Yvette has given me some direction and we’ll be incorporating both of her deceased son’s favorite movements into Tuesday’s WOD.

27/May/2013 Monday WOD

5:30am & 6:30am at WCF North (See for details)

10am – “Murph”


Ashlee P has a message for you!

On Memorial Day we’ll be doing “Murph” at 10am.  You can do it individually or with a partner.

25/May/2013 Saturday Schedule

7am – Open Gym WOD

8am – Spartan Race Training

815am – Beginner Olympic Weightlifting

9am – Olympic Weightlifting

10am – Free CrossFit WOD


Many of you have heard how tragedy has struck Yvette’s family.  If you haven’t it’s front and center on  Terrible things happen to good people and our hearts and prayers are with her and her family.  Countless people texted and called me today asking how we could help.  On Tuesday we’ll be holding a fundraiser WOD at 9am.  From 8:30am to 9am we’ll be setting aside time to come share, grieve, and support each other.  At this point we don’t know the best way to support their family but I texted her and let her know our community would serve her in any way we could.  Her message to Banu today was simple:  “Hug your children tonight.”

24/May/2013 Friday WOD

Gymnastics Strength:  3 x 10 Ring Rows

Oly:  5×3 Snatch with pause below the knee.  No heavier than 70%, receive each set in a progressively deeper squat

WOD:  “The Animal:

150 Kettlebell Swings for time 1.5/1


Melissa is one of about 7 members left from our original crew in Kaysville.  If you’re an OG and can name everyone still at WCF from Kaysville you get a free shirt…3-2-1-GO!

Lots of big news lately.  In the midst of planning Regionals we’re also expanding in two directions.  South of us is an amazing CrossFit, CrossFit Race.  They’re our kind of box:  Great programming, coaching, and a culture where they both care about their athletes and care about their athletes moving well.  So they decided to join the Wasatch CrossFit family.  They’ll become Wasatch CrossFit Race and members from both boxes will be able to go back and forth just like they do now between WCF and North.  Second:  we have a great opportunity to expand WCF North into 11,000 square feet.  It’s not a done deal yet but if I’m able to obtain the necessary funding we’ll be growing again.  At WCF we took the building over section by section (hence the uneven floor.)  If you look at the ceiling you can see the remains of the 2 walls that were removed across our 3 expansions.  If I’d really known the direction our community would go I would have taken the whole building from the get-go.  This is the opportunity we have at North and we’re excited about serving you with world class coaching  and an amazing facility.  Check out the posters around the gym, we’re going to celebrate our growing family with 2 events in June:  A 5K with the Race family and a volleyball tournament/BBQ at WCF in the grass.

23/May/2013 Thursday WOD “Coach’s Choice”

Your class coach gets to pick the WOD today.  Enjoy!



This week we’re saying goodbye to two athletes who embody everything we strive for at WCF.  Jackie P has been transferred to AZ and Matt will be headed to the Washington DC area.  Both of these athlets are hard working, have great attitudes, they’re fun to coach, and they’re drama-free.  Thank you Matt and Jackie, you’re the kind of athletes and people who make it fun to be a coach.  Good luck to you!

Our annual tradition of Memorial Day Murph will go down this Monday at 10am.

22/May/2013 Wednesday WOD

7 Minutes to max Power Clean + 2 Front Squats then:

For Time:

800m Run followed by 2 rounds of

5 Muscle-Ups

10 Hang Power Cleans (135/93)

75 Air Squats


On Wednesday we’ll have printed copies of the new Summer schedule for you guys.  A few things are changing:  In the afternoons we’ll be joining the 3:30 and 4:30pm classes into one class at 4pm.  Thursdays we’ll be adding some specialty classes and the focus will be on Endurance & Oly with WODs happening at 5:30, 6:30, and 10am as well as 5:30pm.  We’re also rolling out our wildly popular Kids Summer camp and our new High School athlete training programs.  The blog will be updated but be sure to get a copy for your refrigerator as well.

21/May/2013 Tuesday WOD

Warmup:  Deadlift 5 reps followed immediately by your choice of 5 or 10 HSPU’s then rest 1:30.  Complete 3 rounds, increase load each round.


21, 15, 9 Burpee Deadlifts*

Run 200m after each set.  With a sandbag.  Guys get the big ones, women have the small ones.

*Do a burpee, then jump up and do a deadlift.  No clap required on the burpee.

Gold:  225/153  Silver:  185/123  Bronze:  135/93


The final women’s heat on the wallball WOD at the 2013 Dirty South Regionals

Summer is right around the corner.  Take your fitness and get outside and play!  There are several races coming up:  The Spartan Race, the Dirty Dash, a ton of 5k’s and 10k’s, the Ragnar Relay and Trail series, and many more.  Triathlon season is here and that’s just the tip of the iceberg for Utah.  Rock climbing, boating, swimming, canyoneering, backpacking, there’s  a ton of ways to enjoy your fitness.  As much as I love WCF it’s fulfilling to get outside the 4 walls of our CrossFit and get outside.  CrossFit Endurance has several races coming up which they are targeting.  CrossFit Iota’s “Leave No Survivors” Summer Comp is coming.  The 2013 Retro Games dates will be announced soon.  And last but not least, a crew of WCF lifters will be headed to the Utah Summer Games to set even more more records in June.  Even if you’re scared, even if you’ve never competed before, pick an event this Summer, get outside your comfort zone, register,  and just do it!

20/May/2013 Monday WOD

Strength:  Push Press 5, 5, 5 then:



Box Jumps (20)



Pushups *


*I shouldn’t even have to say this but…it’s not a pushup if your chest doesn’t touch the floor.


Pregnant and still going strong!

What should you do while pregnant?  While the answer will vary and often will depend on the advice of your doctor there is a great resource for you with trimester by trimester recommendations:  They post their own workout of the day designed specifically for soon to be Moms and have a forum with helpful Q & A’s.  If you’re pregnant or thinking about getting pregnant soon and want some answers on your fitness from Mom’s who have been there take a moment to check it out.

Treat hour # 2 is here for our nutrition challenge.  Last week was kind of weak for me, it was just a sushi extravaganza.  This week it’s Ben & Jerry’s time!  So far as people have checked in on the challenge bodyfat is melting away and met-con times are dropping too.  Keep up the great work and stay the course!

Carol has put together a final workout for Ling tomorrow at WCFNorth, 5:30 & 6:30am.  All are invited.  Our normal schedule is still in effect at WCF and Adrian will be coaching the early classes.

17/May/2013 Friday WOD

Strength:  Bench Press & Ring Row 10, 10, 10 (Move immediately from BP to RR then rest as needed)


Regionals Individual Team WOD # 2

21, 15, 9

Deadlift (275/185)

Box Jump (30/24)

Scale as needed


Optional:  50 ring dips not for time


This weekend kicks off the 2013 Regionals Competitions with events going off in Europe, SoCal, and Florida.  CFHQ is sending me down to the “Dirty South” Regionals to observe what’s going on and come back better prepared to run a tight Regional qualifier here in Utah.  If you’re interested in getting tickets to our Regionals which will be held May 31-June 2 you can purchase them at  CrossFit Games tickets sold out in minutes this year so you’ll have to know a qualifying athlete to purchase those.  The good news both events will have a ton of live streaming and assuming our team and Tiffany make the final heat you’ll be able to watch the action live on Sunday if you can’t make the drive out to the Olympic Oval in Kearns.

16/May/2013 Thursday WOD

Gymnastics strength:  5 x 6 CTB Pullups then 5 x 3 MU’s or 3×10 MU pull-throughs.


100 Kettlebell Swings (1.5/1)

80 Wallball (20/14)

60 Kettlebell push press (1.5/1)

40 Lunges with Kettlebell (1.5/1)



Congratulations to Coach Amy C on her engagement! 

Two posts today:  The first  is Pg-13 Rated and is a video that will leave you laughing loud.  The second is an essay from CrossFitLisbeth that has a few curse words but is some great food for thought.  Pick one or both!

Funny Video:  Oh my Dayum!

CrossFitLisbeth:  The Real Problem

15/May/2013 WOD “Front Squats plus the Final Event of 2013 Regionals”

In 7 Minutes build to a 3 rep max front squat followed by 20 partner glute-ham raises


4 Rounds for Time

2 Rope Climbs

Sprint to Barbell

4 Cleans (full squat) 225/135



Teresa D warming up with immaculate form at 135lbs on the way to her PR bench press at 185lbs!

There are many ways to look at fitness such as working only chest and biceps and staring at yourself in the mirror for hours on end.  However, we break it down into 10 components which all contribute to your work capacity.  This list was created by Jim Cawley who invented the Dynamax med balls we use.  I guarantee that you’re lacking in at least one of these area’s and we’re going to expose your weakness so you can work on it and get better.  For me #1:  Doing a ton of strength training means I need to go long more often.  We won’t even talk about my flexibility or lack thereof!  What’s your weak area?

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

 4. Flexibility – the ability to maximize the range of motion at a given joint.

 5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

 6. Speed – The ability to minimize the time cycle of a repeated movement.

 7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

 8. Agility – The ability to minimize transition time from one movement pattern to another.

 9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.


Court McGee, former WCF athlete and current UFC competitor demo’ing flexibility from back in our Kaysville days

14/May/2013 Tuesday WOD

Gymnastics:  10 Rounds of alternating 10 second L-holds with 15 second handstands (on wall) then:

AMRAP 16 Minutes

40 Double-Unders

Run 400m

20 Burpees