Congratulations are in order for a lot of WCF athletes this weekend.  First of all, congrats to everyone who finished the Spartan Beast!  It was long, hot, steep, and fun!  It was even more fun than I thought it would be and I’m excited to go with an even bigger WCF crew next year.  The obstacles were challenging in a fun kind of way:  Stinky mud pits, rope climbs, walls to scale, and sandbags, rocks, and other carries.  Special thanks to John P and Brandy for helping our crew prepare for the challenge of a trail half marathon with obstacles.

Next up was our crew who competed at in Logan at Crossfit Iota’s “Leave No Survivors” competition.  For many it was their first Crossfit comp ever.  Ally finished atop the podium for the women’s division.  Nelson was 25th and Dean 32nd for our men’s individual competitors and Bruce competed in the Masters divisions against “masters” 20 years his junior.  On the team side we had Danny & Camille in 7th and JMost was with an Iota athlete.  His team placed 12th.

We are doing repairs to the floor at WCF this week.  Please bear with us.

30/June/2013 Monday WOD 

2 Rounds for time

20 Ground to Overhead 95/65

30 Wallball

40 Situps

50 Kettlbell Swings (1.5/1)

Run 800m


I’ve been doing CrossFit for nearly a decade and I’m still working to rack the bar this well

Using your Discontent by Lisbeth Darsh

It’s a sad truth of the world that the discontented achieve more. Frustration breeds progress. Pissedoffedness powers the world.

“Pshaw!” you say, “Love powers the world.” Well, both answers would be graded as correct. You have to have love, but you got to have unhappiness too. Some part of you (however contented and fulfilled you might be) is probably hungry, yearning, almost mournful for the lack of perfection that you see. Some part of you wants more. Some part of you must be so dismayed by the status quo that you simply cannot live with it anymore. Some part of you wants to fight for excellence, fight like not only your life depends on it, but like all our lives depend on it. Fight like the gods themselves will return and destroy the world if you fail.

But — and this is key — when you will fail (and you will, get used to the idea), don’t you dare give up. Pick up your guidon and march again. Always again. Find your happiness, but keep your restless soul; it’s more important than you realize.

Some people think that life is the good times. But life is the bad times too. And the in-between times.

If you’re only happy, you’re probably not doing all you can. Find your discontent, and use it.

28/June/2013 Friday WOD

AMRAP 5 Minutes

20 feet walking on hands or 30 second handstand hold

20 Air Squats

Rest :30

Complete the 5 minute AMRAP then Rest 2 Minutes

AMRAP 5 Minutes

10 Toes to Bars

10 Lunge Jumps

Rest :30

Complete the 5 minute AMRAP then Rest 2 Minutes

AMRAP 2 Minutes

95/65lb thrusters


Today is a fun day.  It’s always a great feeling to establish a new 1 rep max and the deadlift gets more weight off the ground than any other lift.  As always when establishing a max the most important things is to not hurt yourself.  This means having great form on the way up:  Lock in that midline, lean your weight back, and push the ground away hard with your heels.  The heaviest weight you can lift with a great back isn’t always the heaviest weight you can yank off the ground.  Remember to have great mechanics and if the weight is heavy we have rubber weights and floors for a reason:  drop from the top if needed.

27/June/2013 Thursday WOD

In 20 minutes establish a 1 rep max deadlift then:

5 rounds for time

2 Deadlifts @ 80%

6 Bar-facing burpees


CrossFit is still relatively in it’s infancy compared to sports like triathlons or marathons.  7 years ago it was a counterculture fitness movement that was storming out of people’s garages into the world.  Everyone still trained in board shorts and the 21-15-9 were just 3 random numbers to most folks.  Fast forward to now:  We have more athletes at WCF than even did CrossFit in the state of Utah in 2007.  Most of our coaches have been with us since were in a dirty little warehouse in Kaysville and are still going strong.  We still have at least 10 people from our original 50 that made the move from Kaysville to Layton.  Over 125,000 people did the Open this year and next year it’s expected to top 200,000.  The CrossFit Games sold out in less than 10 minutes this year and there are over 6,000 CrossFit affiliates worldwide.  What does this mean to you?  Have fun, enjoy the ride, and know that you’re part of a fitness movement that is changing the world!

26/June/2013 Wednesday WOD

Every minute on the minute for 24 Minutes

Minute 1:  10 Push Press

Minute 2:  10 Front Squats

Minute 3:  10 Pullups

Gold:  135/93  Silver:  95/63  Bronze:  75/45


Workouts like yesterday remind me of what I consider the first and most important principle of coaching:  First, do no harm.  That may sound familiar, it’s the Hippocratic oath and something that CrossFit trainers should also take note of.  Now how does that pertain to yesterday’s workout?  When programming the day after a day like yesterday it’s important to consider simple things like shoulders.  Shoulders are easy to tweak and hard to heal.  When I see bad programming it usually involves programming shoulders 6 days a week.  It’s easy to do in CrossFit.  Thrusters Monday, some pullups on Tuesday, maybe a few HSPU’s on Wednesday, then some burpees, maybe we’ll overhead squat next.  Before you know it people are walking around rubbing their shoulders and talking about how great CrossFit is while they gobble ibuprofen like candy.  What’s the point of this rant?  Enjoy your running today and be wary of doing shoulders 6 days a week.

22/June/2013 Tuesday WOD

4 Rounds for Time

Run 800m

Front Rack Hold:  :60, :45, :30, :15

Rx:  225/135

Front rack hold is the top of the front squat.  Just unrack the bar bar and stand there. Simple, right?  So run 800m then hold the barbell in the rack for 1 minute.  Run 800m then hold the bar in the rack for :45.  Continue with the :30 and :15 round.


We’re moving closer to our “Grand Re-Opening” of Wasatch CrossFit North into 11,000 square feet of CrossFit greatness.  Please join us on the 4th of July from 11-1pm for some fun.

Some people love big chippers i.e. WODs with a ton of different movements.  Today’s workout is one from that has affectionately been called “The Kitchen Sink.”  Have fun and be prepared to scale movements you’re unfamiliar with.  We’ll be subbing kettlebell swings or 40 air squats for any movement that’s you’re unable to perform with great mechanics.

24/June/2013 Monday WOD

20 Wall ball shots, 20/14 pound ball
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
135/95 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35/20 pound dumbbells
20 Pull-ups
95/65 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5/1 poods
95/65 pound Push press, 20 reps
20 Dips
95/65 pound Sumo deadlift high pull, 20 reps
20 Burpees
135/95 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135/95 pound Deadlift, 20 reps
20 Knees to elbows
135/95 pound Front squat, 20 reps


What is success?   The progressive realization of a worthy goal.  Every day at WCF I get to hear people talke about setting PR’s and exceeding their limits but the best moments are when someone gets that muscle-up, pullup, or _____ that they’ve been working on for a year, two years, maybe even more.  Setting goals for yourself and then plugging away day after day is the difference between training and merely working out.

Today I’m headed down to Cedar City to pursue a goal I set when I first started training with Coach Chiu over 3 years ago.  The goal itself isn’t as important as what I’ve gained along on the way:  Discipline, hard work, having fun with friends in the Oly area, and how to be a better coach.   Will I accomplish it?  Who knows.  Sometimes great things happen in competitions, sometimes you drop the barbell on your head and go home with stitches.  (I did this 2 meets ago.)  What I do know is I’ll feel good about having gave it 100% in training and knowing that whatever I do will be my personal best.  I’ll feel even better if I come home with the 77kg statewide snatch record too.  Set a goal this year, passionately pursue it, and have fun along the way.  That’s what makes this crazy CrossFit thing satisfying.

21/June/2013 Friday WOD “Train like Tiff”



Box Jumps (20)

Rest 1 Minute


Kettlebell Swings (1.5/1)

Rest 1 Minute

Lunge Jumps

Knees to elbows

Rest 1 minute

50 Wallballs (Unbroken)



What muscle does the deadlift use?  Look at the diagram above and try to find a few that it doesn’t.

20/June/2013 Thursday Workout

AMRAP 12 Minutes

5 Deadlifts

Run 200m

rest :30

 Gold:  315/225  Silver:  250/173  Bronze:  Scale as needed


Most athletes at WCF have great form on their back squat and pretty good form on the front squat.  When the barbell goes overhead things change fast.  The overhead squat isn’t just a test of strength:  It requires balance, flexibility, excellent midline stabilization, AND strength.  Back in the good old days of CrossFit every day started with “The CrossFit warmup” which included 3 rounds of 15 overhead squats with PVC or an empty bar.  Today we’ll be doing heavy overhead squats before the WOD and lightweight OHS during the WOD.  If you’ve got serious form issues a great way to get better would be to add that 3×15 to your warmup or cooldown and address your strength and mobility issues.  How do you know if you’ve got a good OHS?  Bodyweight x 15 reps is the gold standard.

19/June/2013 Wednesday WOD

In 7 minutes build to heavy OHS single then:

3 Rounds for time

30 Overhead squats x 45/33

20 Box Jumps

10 HSPU’s


Optional challenge:  Attempt 15 OHS @ bodyweight


Thanks to Steve Rossi for this great photo of Jackie B at Regionals this year!

Today we’re welcoming a new coach onto our staff, Camille.  Camille is a former collegiate athlete and competed in track and field for Weber State.  She’s also a junior high teacher who holds a masters degree in education.  She has a great attitude, tremendous work ethic, and we’re excited to add another coach to our roster who has competed at high levels and who loves connecting with people and helping you be your best.  We’re excited that so many of our coaches were collegiate athletes:  Michaela, Camille, JB, Amy C, Jackie B, and Adrian.  Many of them have degrees in Sports Exercise science, education , or fitness related fields.  Why do we think this matters?  Because they’ve had years of coaching from both good and bad trainers and can bring a wealth of experience to your training so that WCF is the best it can be for you.  After being coached from junior high through college they’ve got a pretty good idea of what goes into a great training session and how to bring out the best in their athletes.  If you ask around you’ll notice that most of our coaches bring significant life experience to their job outside of CrossFit:  marathons, triathlons, military experience, firefighters, SWAT, powerlifting, Olympic weightlifting, and some have coached CrossFit longer than 90% of the boxes in Utah have been in business.  This translates to passionate people who are also highly competent doing what they love every day:  training you!

18/June/2013 Tuesday WOD “AMRAP Helen”

As many rounds of “Helen” as possible in 15 minutes

Run 400m

21 Kettlebell swings (1.5/1)

12 Pullups




Happy Father’s day to all the dads at WCF.  I know Father’s day was yesterday but the Father’s role in the family is hugely important and I wanted to honor the Dads at WCF.  While I appreciate all things manly being a Father isn’t about machisimo.  It’s about being an example for our children:  how to love, how to work, moral strength, strength of character, and physical strength too.  Most boys learn how to treat women from watching how their Dad treats their Mom and daughters set an expectation of how they’re going to be treated based on how Dad treats them.  I learned work ethic, honesty, unconditional love, and courage from my Dad and I’m grateful every day for the example he is in my life.  Happy Father’s day, this WOD’s for you guys!

17/June/2013 Monday WOD

Warmup:  Build to heavy barbell complex of 1 deadlift*1 hang power clean*1 TNG power clean then:

3 Power Cleans

6 Pushups

6 Power Cleans

12 Pushups

9 Power Cleans

18 Pushups

12 Power Cleans

24 Pushups


Rx:  185/133  Silver:  150/103  Bronze:  115/73

Optional:  100 reps, any core movement



Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train all major lifts:  Deadlift, clean, squat, presses, C&J and snatch.  Similarly master the basics of gymnastics:  Pull ups, dips, rope climb, push-ups, sit-ups,presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, ect, hard and fast.  Five to Six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.

Greg Glassman

Kudo’s to Angela for having the courage to step out and try something different.  She’ll be competing in her first StrongWoman comp in a month!

Saturday is volleyball day.  Coach Chiu’s son is getting married so no Oly on Saturday and we’ll offer open gym from 7-11am if you want to get a gym workout in but what we’d really like to do is play some volleyball with you!

14/Friday/2013 Friday WOD

Deadlift 5, 5, 5 then:


Med-ball Cleans (20/14)




Someone tells these two that CrossFit is too hard to be fun!

9am until we’re done on Saturday, it’s time to throw down some volleyball!  We’ll offer open gym and Chiu will be there running Oly at 8:15am and 9:15am as well as the 7am open gym.  However, the main event will be some fun and volleyball.  Bring a side dish or some drinks and come get after it.  Volleyball!


Build to heavy clean and jerk in 10 minutes then:

21, 15, 9

Clean & Jerks (95/63)

Box Jumps (20)

Optional:  7 CTB Pullups/minute x 7 Minutes


Rick & Wendee getting done at 5:30am!

Saturday is volleyball day at Wasatch!  We’ll be playing in the grass next to the gym.   Bring a lawn chair, your favorite Paleo or not so Paleo food and snacks, and get ready to throw down and have some fun!  We’ll have 2 nets up:  One for people like me who would rather die than lose, and for people who just want to have some fun playing a relaxing game with friends.  It starts at 9am and goes until we’re done!

12/June/2013 Wednesday WOD  “Nancy”

5 Rounds for Time

15 Overhead Squats (95/63)

Run 400m


Along with great movement Summer has tremendous discipline!  Ask her about the results she experienced during our Spring nutrition challenge. 

Our job as trainers has a few key aspects.  Get you moving well.  Get you eating above the 80% compliance mark.  And build a sense of community such that you’ll want to keep coming back even though our workouts are a lot harder than reading a magazine while you do cardio.  Nutrition challenges are a great chance to create the experience of what life would be like if you could be 100% strict on your training and eating.  Amazing things happen in 6 short weeks.  This challenge we had people lose over 10lbs, one lost over 5% bodyfat around his midsection, one lost over 5% bodyfat over their whole body!  The intangible results are even better.  Better health metrics.  Increased longevity and quality of life.

I was waiting for 2 people to get their results in but the wait is over.  In just under an hour I’ll be posting this year’s winner on the blog and on Facebook.  While a $1,000 travel voucher is great the real win is every person who stuck with and has one more year to play with their grandkids someday or one more great vacation where they hike, bike, wear a bathing suit with confidence, or just enjoy the self confidence with knowing that you’re in shape and that shape isn’t round.

Today’s training is courtesy of Adrian.  This is the training that has put Ute CrossFit’s team in a dominant position and is the foundation of our Sport program at Wasatch.  Go hard, have fun, and be ready for a little 21-15-9 action on Wednesday!

11/June/2013 Tuesday WOD “Coach A’s lovely gift to you”

Back Squat 6, 6, 6, 6  AHAP (2:00 rest between sets)

Every Minute on the Minute for 20 Minutes

Even Minutes:  Men Row 20 calories, Women do 13 Pushups

Odd Minutes:  Women Row 14 calories, Men do 17 Pushups

Rest 3 Minutes

30 Strict Toes to Bar (For time)


You’ll have 4 scores tomorrow:  Squat load, lowest calories rowed and lowest pushups achieved, and time for toes to bar.  If you make the interval every time your scores will be the Rx’ed numbers above for calories and pushups.


Lean and toned, Jessica V!

Congratulations to two of my favorite people, Vaughn and Jessica, who recently celebrated a wedding anniversary.  While it’s cool to produce firebreathing athletes it’s even better to see marriages and relationships get stronger as couples find something they both love, feel better about themselves, and get CrossFit!  Jessica and Vaughn have both transformed both mentally and physically at WCF and we’re proud to call them friends.

10/June/2013 Monday WOD

Every Minute on the Minute for 24 Minutes 20 seconds work, 40 seconds rest

Minute 1:  Kettlebell swings

Minute 2:  1 armed Kettlebell push press (ok to lower with 2 hands)

Minute 3:  run 200m*

If you can’t make 200m in 1:00 run as fast as you can and complete 20 seconds of rest as soon as you get back then jump back on the 1 minute intervals.


Today’s programming is brought to you courtesy of Coach Adrian.  Adrian is a standout athlete who was part of the Ute team who won the Games last year and broke the world records in EVERY event at this year’s Regionals.  We’re lucky to have him as a coach:  his character is the same caliber as his athletic talent.  One of the big benefits of having a coach who competes for Ute is that some of their world class CrossFit culture gets brought into our doors.  I’m not shy in saying that our goal is to win Regionals next year and Adrian will be a big part of developing and training our winning team.

Tomorrow head over to CrossFit Race at 9am for our 5K/get together.  My favorite part about CrossFit is the community/family feeling and Saturday is a chance to get to know the newest part of the WCF family.

7/June/2013 Friday WOD “The Adrian part 1”

Back Squat with 2 count pause at the bottom:  5, 5, 5 then

Row 500m

Burpee broad jump 20m

Row 500m

OH plate lunge x 40m

Row 500m

60m shuttle run

Cool-down:  3 x 20 Hollow Rocks


They say the will to prepare is more important than the will to succeed.  Tiffany’s dominant performance this weekend was the culmination of 4 years of dedicated training.  Some people fail once and quit.  Some people miss the mark twice and they’re done.  It’s that rare individual that can still have the courage to want it after falling short who can succeed on their 3rd or 4th try.  That was Tiffany this weekend.  After a heartbreaking 2012 Games season that ended with 2 dislocated ribs and a 5th place finish this year she dominated the field.  We’re proud of you and can’t wait to watch you tear it up at the CrossFit Games in the Home Depot Center in July!  Now we just have to teach Tiffany how to swim and she’ll be good to go.

6/June/2013 Thursday WOD

AMRAP 18 Minutes

10 Deadlifts @ BW

Farmer Carry 2 Kettlebells 200m (1.5/1)




Damon Stewart – the birthday man and the guy behind the super witty blog posts, ridiculously amazing programming, incredible gym culture and the extraordinary quality place that Wasatch Crossfit is.

I hope all of our Wasatch athletes have gotten the opportunity to get to know Damon, because he is quite possibly one of the most amazing people I know and has an INCREDIBLY huge heart. Most of you probably know how cool he is but for those that haven’t gotten the opportunity yet, I’ve compiled a list of the “Top 20 things you should know about Damon” (thanks to everyone that pitched in!).
1.Damon was born in the living room of his home in the state of Oregon but considers Virginia his home state

2.He loves all fine things, including food, scotch and Crossfit gear

3.He has a genius level IQ (he’d never come out and tell you…but it’s obvious enough that you wouldn’t need him to)

4.He is a speed reader and can read a 2,000 page book in two days, he reads around 200 books a year

5.He rode his bike across the country and has hiked the length of Florida by himself


6.He is unconventional and never graduated college, yet has started, grown or retired from, or sold at least 6 successful businesses

7.He met his super gorgeous Cuban wifey on and was engaged to her before they met in person (can you blame him??)

8.He fought and won the only 3 MMA fights he ever did and shortly after started the Crossfit gym

9.He was the strength and conditioning coach for all 3 of his son Justin’s championship winning football teams in Junior High (coaching them using Crossfit fundamentals)

10.He cried HARD when each of his boys were born as well as every 2 years while watching the Olympics….aaand when any of his athletes compete.


11.All of the men in his family are named starting with the letter “D” and the last 18 people born into the Stewart family are males (sorry Priscilla, no baby girls for you!)

12.He loves to listen to reggae music while O-lifting and has been known on occasion to stuff his shorts with random objects  (something about protecting his pubic bone?)

13.He is incredibly sarcastic and will be the first person to treat you like his middle school best friend….while also being the first to cheer you up when you’re sad and make you smile

14.He eats more barbecued food than anyone in Davis County

15.He enjoys a bubble bath every night like a real man (with essential oils of course)


16.He owns and proudly wears his UGG boots to the gym daily during winter months even though we tell him not to

17.Sometimes he can be seen doing workouts in his swim shorts

18. As a parent he lets his kids “be” who they are and always talks to them as adults and values their individuality

19.His metabolism is so fast sometimes he “NEEDS” a burrito or protein shake in the middle of a workout

20.He opened the first box and BEST Crossfit gym in the state of Utah and also put on the best Crossfit Regionals Event to ever exist (I may be biased…but I think everyone would agree with this statement)


Basically, Damon is the man and if you see him today, wish him HAPPY BIRTHDAY, or even better, clean the front office for him.

***By Michaela


5/June/2013 Wednesday WOD

Build to 1 rep max snatch then:

1 snatch @ bw
36 push-ups
1 snatch @ bw
36 pull-ups
1 snatch @ bw
36 box jumps
1 snatch @ bw
36 air-squats
1 snatch @ bw
36 sit-ups
1 snatch @ bw
36 air squats

***10 min time cap to max snatch

SUMMER SCHEDULE NOTE: There was a typo on the printout for Crossfit Endurance. Class will be held at the following times for summer:

Monday: 5:30pm

Tuesday: 9:00am

Thursday: 9:00am and 5:30pm

 photo 130601-F-VY794-855_zps4262f28f.jpg

Priscilla gets ready to PR her 3RM Overhead Squat at Regionals

The 2013 CrossFit Southwest Regional competition is officially in the books.  The last time I ran an event for CrossFit HQ was in 2008 & 2009 and both events were held in CrossFits.  This time we rented out the entire Olympic Oval and had nearly 5,000 spectators show up to cheer on Speal, Chan, and your 2013 female champion, Tiffany Hendrickson!  It was bittersweet watching our team and Tiffany compete and not being able to coach them.  I missed hanging out in the athlete area and the butterflies you get just before 3-2-1-GO.  On the other hand it was a chance to serve the Utah CrossFit community and our sport.  With the help of 300+ volunteers the event went off seamlessly.  I’ll be posting about both our team and individual performances during this week but there are also some cool pictures and write-ups on the CrossFit Games site.

Our team finished in 14th place in a very competitive region and Tiffany won in dominant fashion:  She accumulated 19 total points, never finished lower than 4th place across 7 events, and 2nd place had 41 points!

Our Spring nutrition challenge wrapped up last Friday and there are three things left to do.  First, text me to set up a time to get your body composition restested.  I’ll post my number to comments.  Second, we need to tally everyone who’s stayed the course so we can accomplish item # 3 which is to draw for a $1,000 travel voucher!  Check your inbox on Tuesday afternoon.

4/June/2013 Tuesday WOD

Front Squat 5, 5, 5 then:

7 Rounds for total time

8 Front Squats @ 80% of your 5RM

Run 200m

rest :30

Rest as needed then:  3 x 10 Muscle-up pull throughs