Snatch

Weightlifting.  The snatch and clean & jerk are a huge part of CrossFit and with good reason.  They combine strength, power, balance, coordination, explosiveness, and quite often creative new word combinations when you just can’t lock out that rep.  At WCF we’re blessed to have Coach Chiu working with our members 3 days/week on the lifting.  He specializes in drills for newbies and helping beginners get proficient in the lifts.  He also coaches all of the members of the 2x CrossFit Affiliate Cup champions 3 days a week in SLC.  Take advantage of this resource.  If you’re a little intimidated you can come to our Saturday beginners class at 815am.  Today he’s coaching at 215, 315, 415, and 515 pm.  Come learn, get better, get stronger, get sexier.

The Retro Games are this weekend!  On Friday you should come up to the Ogden Athletic club around 7pm and watch the sandbag hill sprint event.  It is by far the most exciting CrossFit event I’ve ever seen.  Bring a lawn chair and come check it out.  On Saturday we’ll be going from 8am to 5pm at Wasatch CrossFit North.  Saturday is also the Grand Opening for our North location so if you’ve got some friends who are thinking about signing up send them by for the last day of our new facility signup deal.

1/Aug/2013 Thursday WOD

Coe

Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Pushups (Ring pushups for men, pushups for women)

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

PaulC

31/July/2013 Wednesday WOD

“The Engine”

Run 1200m

1 Clean* at 95% of 1RM

Run 800m

2 Cleans at 90% of 1 RM

Run 400m

3 Cleans at 90% of 1RM

Run 200m

4 Cleans at 90% of 1Rm

Post load and time to whiteboard. *If you don’t see the word “Power” in front of the clean it means full squat baby!  If I was going to Rx a load for this workout I’d like to see 250/175.  Get strong!

LoveThisShirt

The 5th annual Retro Games are coming up this weekend and team slots are filling up fast.  If you’re thinking about doing it register today to guarantee your slot.  If you need partner text me and I can probably track someone down for you.  The earlier you register the better your chance of getting the heat time you want Friday.

Retro Game Registration Link

30/July/2013 Tuesday WOD

100 Wallball (20/14)

75 Situps

50 Push-ups

25 Pullups

50 Box Jumps (20″)

75 Kettlebell Swings (1.5/1)

100 Double Unders

TiffPool

We had 3 athletes at the CrossFit Games this weekend:  Bruce Clark who placed 7th worldwide in the 60+ category, Adrian Conway who was on the repeat Hack’s Pack Ute Affiliate champion team, and Tiffany Hendrickson who placed 31st overall as an individual competitor.

Tiffany had a tough competition.  I was proud of her indomitable will.  The biggest thing we learned is there’s a reason that 9 of  the top 10 female athletes were repeat Games Qualifiers and the 10th was an Olympic gold medalist.  The CrossFit Games isn’t a heavier/harder Regionals, it’s a whole different level.  Everyone is good and the programming is designed to test every facet of your fitness – not just the ability to move a barbell.  Experience matters and I’m proud of Tiffany’s finish and know that next year she’ll be a Games veteran and ready to make a run at the top 10 herself.

Adrian and the Ute crew wrapped up a 2nd victory and the first every team repeat.  Adrian was a monster this weekend, I don’t think I ever saw him fatigued or redlined during an event, he just kept rolling.  We’re proud of you and lucky to have you as a coach, great job!

29/July/2013 Monday WOD

Max Effort Snatch in 10 Minutes followed by CrossFit Game Sprint triplet:

21 Situps with med ball (20/14)*

15 Snatch (165/100)

9 Burpee Pullups**

*Situps can be done on floor, medball must touch floor behind you then in between your feet.

**We don’t have a wall so the closest sub to burpees over the wall is burpee pullups.

GabeC

Game face on for Gabe!

Yesterday was a great day for Bruce at the CrossFit Games.  First he tied his PR in the clean and jerk event and then it was time for him to really shine.  His strategy going into the final was to take the lead from the get-go, fly through the rope climbs, and then try his best to keep that lead through the heavy axel bar front squats and the dumbbell snatch.  That’s exactly what he did!  He came off the rope climb well out in front of the field and then smoothly did 12, 10, and 8 front squats.  That was good enough to beat everyone but the eventual champion, Scott Olsen.  From there Bruce expanded his lead on the rest of the field and by the last sprint there was no one else in the camera frame but Bruce en route to a 2nd place finish in the event and 7th overall.  Bruce had a great Games and if he’d scored the same points on the first day that he did on days 2 and 3 he would have definitely finished on the podium.  He showed the composure of an experienced athlete despite it being only his 2nd CrossFit competition ever.  Great job and we’re proud of you Bruce!

Tiffany will be competing in 3 events today.  You’ll be able to catch it on the livestream and I’ll do my best to keep you updated via social media.

26/June/2013 Friday WOD

In 7 Minutes build to a max effort hang power snatch then:

AMRAP 20 Minutes

10 Hang Power Snatch (95/63)

10 Box Jumps (20″)

10 Pushups

10 Toes to Bars

10 Wall Ball (20/14)

MindyB1

Day 2 went much better for Bruce at the CrossFit Games.  On the first day his strategy of going as hard as he could out of the gates didn’t turn out to be optimal.  On Day 2 he was smart and his fitness and strengths shined through.  Both events today were considered to be “big guy” events but Bruce came out strong.  On the the push press/sled/burpee/sled/SDLHP/sled workout Bruce broke the work up into small sets and continually gathered momentum en route to a 4th place finish.  Next up were deadlifts and box jumps.  Bruce appeared to finish 4th but was clocked in at 7th which moved him up 5 places for the day up to 8th place.  Only the top 10 Masters move on to the final day and Bruce is one of them!  Thursday is a max clean and jerk followed by a rope climb chipper and I expect Bruce to continue to move up.  He’s having fun and is already plotting his return to the Games in 2014.

For Tiffany today was a day that being 5’1 wasn’t fun.  Alongside former Games champion Kristin Clever and the other diminutive athletes she PR’ed her 2K and pulled a strong half-marathon but that just wasn’t enough against the field.  We knew today wasn’t going to be great and thankfully the Games is 15 events across 4 days.  1 day and 3 events are down and a lot can happen.  Friday’s events have been announced and they look strong for Tiffany.

25/July/2013 Thursday WOD

100 Deadlifts

100 Hang Power Cleans

100 Front Squats

100 SDLHP’s

Men’s Rx:  45#  Women’s Rx:  33#

An empty bar can smoke you even worse than a heavy load.  Have fun!  You can’t partition, you must finish all reps of one movement before moving on to the next.

Schedule Today:  AM CLASSES ONLY

Today was a good day for Bruce but not a great day.  In the first workout he was right with the lead dogs for 4 out of 5 rounds.  He said he felt good and thought he was moving at 80%.  On round 5 his run started to flag and he struggled through the overhead squats, finally finishing in 11th place.  For event 2 Bruce started off with a strategy of doing 10-5-5 on the 20 HSPU’s.  He said he felt great at 10 so he forged ahead all the way to # 14.  With one no rep he was at 13 with just 7 to go and only a minute or so down.  We’ve all been to the place Bruce went next.  It took nearly 6 minutes to get his next 7 HSPU’s.  His judge was no-repping him for hand placement and he made somewhere around 20 attempts to finally wrap up the HSPU’s and move on to the sled.  Coming in Bruce’s goal was to make the final 12 so he could compete all 3 days.  Right now he’s in 14th and is on the edge of qualifying, he needs to have a good Wednesday.

Tiffany will be doing 2 events today.  The first consists of 10 rounds of a 50m swim immediately followed by 3 muscle-ups.  The second is a half-marathon row.  That’s right….13.1 miles!  The first 2K of the row is scored as it’s own event and then it’s on to the grind.

Happy Pioneer Day to you guys and good luck to the WCF athletes.

Schedule Today:  AM CLASSES ONLY

24/July/2013 Wednesday WOD

50 Push Press (95/63)

Run 400m

40 Burpees

Run 400m

30 SDLHP (1.5/1pood KB)

I’ll get a picture up later.  For now the news is that on day 1 of the CrossFit Games the athletes will be rowing 13.2 miles!  That’s over 20,000 meters.  Give that a try today if you’d like.  Today Bruce will be competing at 10:05 am and then again shortly after 3pm.  You should be able to catch in on the live feed plus I’ll post frequent updates.

23/July/2013 Tuesday WOD

Push Press 5, 5, 5, 3, 1, 1, 1 then:

30 HSPU’s

400m Sandbag Run

30 Pullups

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Bruce is tricked out in all his Game gear and ready to go

Bruce arrived Sunday in Carson California to check-in for the 2013 Reebok CrossFit Games.  Over 140,000 athletes started the CrossFit Open and now it’s down to the best in the world vying for the crown.  Bruce placed 5th in the world as a Masters 60+ athlete and based on the events released so far we’ve got high hopes for him to finish on the podium.  The Masters competition starts Tuesday.  We’re going to track their workouts as closely as possible with our programming this week to give WCF a taste of the action.  Be sure to check both our Facebook page and the Games site for frequent updates and GOOD LUCK BRUCE!

22/July/2013 Monday WOD

5 Rounds for Time

40om Run

15 Overhead Squats

Rx:  95/65

Masters 60+ Weights:  75/45

Lindsay

Please welcome our newest intern, Lindsay!  She was a collegiate soccer player at Weber State, grew up in Davis County, and is driven to become a great CrossFit coach and athlete. 

Saturday is our Games athletes fundraiser!  We’re the only box in Utah sending two individual competitors to the Games, come support our crew!

The CrossFit Games start next week in Carson, California.  During the CrossFit Open nearly 150,000 people competed for just 48 Regional slots.  From there each region sends just 3 men and 3 women.  Tiffany Hendrickson will be going as the Southwest Regional champion and will be making her first Games appearance.  For the Masters the Open was their Games qualifier.  Bruce Clark will be competing in the 60+ category after qualifying by placing 5th in the world in the Open.  Both have an excellent chance of a top 10 finish or even a place on the podium.  We’re proud to be the only box in Utah to send two individual athletes to the Games in 2013 and want to support our crew!  On Saturday Tiffany will be doing a muscle-up/gymnastics clinic from 8-10am for $30/pp.  From 10-11 am we’ll be doing a silent auction of some items donated by sponsors and I’ll be putting up some cool WCF Swag and gift cards.  All money raised will go to help pay our athletes travel, hotel, entry fees, and associated costs for the Games.  You can pay in advance to secure your slot (we’re limiting it to 30 people) or if we have any slots left pay on Saturday.  If you’re paying in advance in you can leave a check at the front desk or if you leave cash be sure to put it in an envelope with your name on it.  We’ll also be raffling off a 6 months free membership.  A ticket will cost $20 and the drawing will be Saturday at 11am.

19/July/2013 Friday WOD

100 Double-Unders

800m Run

60 Kettlebell Swings (1.5/1)

40 Lunge Steps (1L/1R = 2)

20 HSPU’s

40 Lunge Steps

60 Kettlebell Swings

800m Run

100 Double Unders

StrongOverhead1

John P’s fundraiser for the Arizona hotshot crew is today (Thurs).  Please support it any way you can!  We have a strong firefighter community at WCF many of whom do wildlands firefighting.  It could have been our guys and your support is deeply appreciated.  Here’s the link to full details:  http://wasatchcrossfit.com/supportthehotshots/

The Muscle-up clinic for Saturday is filling up fast.  Please text me to reserve your slot.  If you can’t make it we are doing a silent auction with some cool stuff from 10-11am.  Here are the details:  http://wasatchcrossfit.com/send-our-athletes-to-the-games/

18/July/2013 Thursday WOD

2 Deadlifts/minute x 5 Minutes @ 80% of 1RM then:

21-15-9

Deadlifts (225/153)

Box Jumps (20″)

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Optional:  3 x 10 Muscle-up pull-throughs alternated with hollow rocks

BruClark

The CrossFit Games start next week in Carson, California.  During the CrossFit Open nearly 150,000 people competed for just 48 Regional slots.  From there each region sends just 3 men and 3 women.  Tiffany Hendrickson will be going as the Southwest Regional champion and will be making her first Games appearance.  For the Masters the Open was their Games qualifier.  Bruce Clark will be competing in the 60+ category after qualifying by placing 5th in the world in the Open.  Both have an excellent chance of a top 10 finish or even a place on the podium.  We’re proud to be the only box in Utah to send two individual athletes to the Games in 2013 and want to support our crew!  On Saturday Tiffany will be doing a muscle-up/gymnastics clinic from 8-10am for $30/pp.  From 10-11 am we’ll be doing a silent auction of some items donated by sponsors and I’ll be putting up some cool WCF Swag and gift cards.  All money raised will go to help pay our athletes travel, hotel, entry fees, and associated costs for the Games.  You can pay in advance to secure your slot (we’re limiting it to 30 people) or if we have any slots left pay on Saturday.  If you’re paying in advance in you can leave a check at the front desk or if you leave cash be sure to put it in an envelope with your name on it.  We’ll also be raffling off a 6 months free membership.  A ticket will cost $20 and the drawing will be Saturday at 11am.

17/July/2013 Wednesday WOD

10 Minutes to establish a max Power Clean & Jerk

then:

3 Rounds for Time

10 Clean & Jerks (95/63)

20 Toes to Bars

TiffanyH

ChrisH

Chris H making a good decision:  Work on perfect technique before adding a heavy load

The CrossFit Rx is first mechanics, then consistently being able to express those mechanics, and then finally adding intensity.  In layman’s terms:  The most important thing is to move well.  That means moving your joints through full range of motion with safe form.  Sometimes that happens with a few quick corrections, other times it can take months or even years to get the mobility we lost somewhere between age 10 and our 30’s.  Next is consistency.  That means in a 21, 15, 9 workout your 9 looks just as good as your first reps.  Last of all is intensity.  In weightlifting intensity refers to heavier loading.  In CrossFit intensity refers to your power output.  Either way if you want to progress in your training and stay injury free then make sure you’re consistently moving well before you dramatically increase the load or pace.

Want the scoop from the guy who started CrossFit?  Read Foundations by Greg Glassman, the founder of CrossFit.

16/July/2013 Tuesday WOD

Back Squat 5, 5, 5, AHAP then:

4 Rounds for time

Run 400m

50 Air Squats

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Hotshots

UTAH FIREMEN HOST WORKOUT TO RAISE MONEY FOR ARIZONA’S FALLEN
FIREFIGHTERS

Two Utah firefighters, also CrossFit coaches, are challenging the state’s athletes and
non-athletes to take part in a special CrossFit workout to raise money
for the families of Arizona’s 19 fallen firefighters. The “19 Heroes
Remembered” fundraiser will take place July 18 in Salt Lake City and
will include a specially designed workout and a raffle.

The 19 members of the Granite Mountain Hotshots (many of whom were CrossFitters)
were killed on June 3oth when they were overcome by a swift, erratic blaze near Prescott,
Arizona.

Layton City Fire Department Firefighter and Paramedic John Pettijohn
has battled blazes throughout the West during the past 15 years.
Pettijohn is also a CrossFit trainer and he helped organize the
fundraiser because many firefighters keep in shape through CrossFit
training, a high intensity strength and conditioning program used in
more than 6,100 gyms in the U.S.

‘We want to honor the bravery and dedication of the firefighters and
help the families of the young men that made the ultimate sacrifice,”
said Pettijohn.

Participants do not have to be CrossFit athletes or even athletes.
Everyone is encouraged to take part in the workout or just come to
donate and be involved with the raffle. All Utah gym owners are also
encouraged to participate at the event in Salt Lake City or at their
own gyms.

What: “19 Heroes Remembered” Fundraising Workout and Raffle
When: 6:00 p.m., Thursday, July 18, 2013
Where: East High Soccer Stadium, 840 S. 1300 E., Salt Lake City, Utah
Donate: In person at the event or https://hotshots19.crossfit.com/

15/July/2013 – Train For the Games (Same WOD today as Tiffany and Bruce’s AM Session)

30 Shoulder to Overhead for Time (155/105)

Rest 5 Minutes

3 Rounds for Time

Max Wallball 1 Minute 20/14

Burpees equal to Wallballs

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For Burpee wallball WOD – If I do 30, 27, and 25 wallball then my workout would be 30 wallball/30 burpees, 27 wallball/27 burpees, 25 wallball 25 burpees.

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13/July/2013 Saturday Schedule
815am – Beginners Weightlifting

900am – Olympic Weightlifting

10am – Free CrossFit WOD

GoBigNate

Today we’re doing my favorite CrossFit WOD of all time, Fight Gone Bad.  It was the first workout we did back in our little warehouse space in Kaysville way back in 2007 before there were any other CrossFit facilities in Utah.  There are two ways to approach FGB:  Fly & Die or Pace.  Fly and Die is when you go big your first round, try to survive your second round, and then your 3rd round becomes a near death experience which luckily you won’t remember for more than the 20 minutes it takes to scrape yourself up off the floor.  Amazingly enough I have PR’ed with this strategy but I’ve consistently done a lot better with pacing.  My preference now is to have a number for each round that I’m going for.  Usually it’s 30 wallballs, 20 SDLHP’s, 40 Box Jumps, 35 PP, and 13 Cal.  Whatever your strategy is have fun and go hard.

12/July/2013 Friday WOD  “Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AndrewCFlag

If you want to know how strong you are and get stronger you’ve got to attend days like today.  As always go big but maintain excellent form.

Dave Castro Announces CrossFit Invitational Event at the Big Sky Gathering, August 16-18 – video [ipod] [mov] [HD mov]


Poor Diet Sinks U.S. in Health Rankings” by Andrea Cecil, CrossFit Journal article [pdf]

Memorial Workout Event for Granite Mountain Hotshots announced, August 31st, 2013.

11/July/2013 Thursday WOD

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Progenexlineup

We’re doing a large Progenex order Thursday morning, please write any requests in on the whiteboard.

10/July/2013 Wednesday WOD

Every Minute on the Minute x 10 Minutes

Odd:  Hang Power Snatch + OHS

Even:  2 Hang Snatch

then:  “Isabel”

30 Snatch* for time

Rx:  135/93.  Power snatching or snatch is fine.

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Optional Strength:  Back Squat 4, 4, 4, 4 @ 85%.  20 Pushups after each set.

Dean

Dean gets after it

If you’re like me you spend some time planning your days, weeks, and months.  Set some big picture goals then figure out the daily tasks that roll up to that big picture.  Every day I work from a to-do list.  Which is why when I heard the idea of having a “not to-do” list it made so much sense to me.  Here are some of the things I put on my not to-do list:  Skip stretching after training.  Drink 2 cups of coffee followed by 3 shots of espresso every morning.  Leave squats till after I lift.  Plus some spiritual and life not to do’s.  Who we are is built on our habits and what we omit is just as important as what we do.  Tomorrow when you’re doing your daily task list put a couple not to-do’s in that you know sabotage the progress you’re making or hold you back from your true potential.  It’s like Nike in reverse:  Don’t Do It!

Retro Games Registration is up!  This year you can compete as an individual or on a team of 2.  Here’s the link with full details!

9/July/2013 Tuesday WOD

Run 400m

40 Box Jumps (20″)

Run 400m

40 Kettlebell Swings 1.5/1 (movement standard is break parallel to ground)

Run 400m

40 Double Unders

Run 400m

40 Walball Situps (20#/14#)*

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*Do a situp holding medball against your chest then bounce it off the wall.

BobAa

Bob shows us what the triple extension should look like

You’re new to CrossFit.  Your Fran time keeps dropping.  PR’s keep coming.  Strength numbers go up.  Pretty much every time you leave WCF you’ve got a new personal record in the books.  Part of this is because none of us were CrossFit when we started and part of it because that’s how newbies adapt – in leaps and bounds.  Then somewhere in year 2 the PR’s aren’t coming as frequently.  You make 5lb jumps instead of 25lb jumps.  What’s next?  You can get better in one of 3 areas:  Get stronger.  Get a better engine.  Move better.  For most people #3 is where the magic is.  Good movement leads to higher intensity because it’s more efficient.  If you expend less energy you’ll go longer and be able to go faster.  You won’t hurt yourself.  And you’ll keep the PR’s coming.  During today’s training session focus on the best possible movement you can.  As coach Glassman, the founder of CrossFit, is prone to say:  The magic is in the movement.

8/July/2013 Monday WOD “Light Load Long Distance Quickly”

Every Minute on the minute for 7 minutes

5 Deadlifts*5 Hang Power Cleans*5 Front Squats*5 Push Press then:

2 Rounds for Time

12, 9, 6, 3

Thrusters

Pullups

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Rx:  75/45