Here’s the schedule for this weekend and Monday:

Friday – Open Gym 3-6pm both Layton locations

Saturday – WCF is closed for Level 1 Certification.  All Saturday classes will be at WCF North!

815am Olympic Weightlifting for Beginners

915am Olympic Weightlifting Intermediate

10am – Free CrossFit WOD

Monday Schedule

6:30am – WCF Only (not North)

9am – WCF Only (not North)

30/Aug/2013 Friday WOD

Skill:  Overhead Squat Barbell x 5 x 5 reps.  Not for time, work for perfect position.

WOD:  4 Rounds for Time

10 Overhead Squats (95/63)

30 Double Unders

10 Evil Wheels

Optional Cash Out:  30 Ring Dips, partition as needed


Here’s what Coach Amy has to say about Adrienne:

A few months ago I had a new athlete enter my bootcamp class. She was a Golds Gym member and thought she would continue her membership there. Jump a few months later, she no longer goes to Gold’s and she killed the dreaded farmer carry WOD getting the best time of the day of 18:15. Great job Adrienne you rock as a true crossfitter!! — with Wasatch Crossfit.
Here’s what I have to say:  Some people come into our community and make an impact because they’re caring, welcoming, and quite often generous with their time and positivity.  We’re excited that and Adrienne decided to make WCF her home.  Welcome to the fam!
This week has been hard.  Today is designed as an active recovery day.  If you were thinking about taking the day off come in and do a light training session followed by some mobility work instead.  I promise you’ll feel better on Friday.
Reminder:  4:30pm class today is CrossFit Sport/Team practice.  Any and all wanting to compete in CrossFit or just train with the best are welcome!
29/Aug/2013 Thursday WOD
Complete 3 Rounds at each station.  All movements should be controlled.  Smooth is fast.
3x:  10 Deadlift 135/95
Rest 1:00
3x:  10 or 20 (athlete’s choice) Pushups
Rest 1:00
3x:  15 Box Jumps
Rest 1:00
Then spend at least 5-10 minutes on stretching and joint mobility.


Rich is sporting the perfect shirt for today’s WOD

A long time ago a trainer in Santa Cruz named Greg Glassman became notorious for his short intense workouts.  People would come in, look at the whiteboard, see a 21-15-9 couplet, ask “Is that all?”  30 minutes later they’d stagger out to the parking lot, lay on the hood of their car, and then muster up the energy to drive home.  Classic couplets were why CrossFit’s original mascot was Pukey the clown and the first CrossFit shirts said “Mess You Up.”   Today’s WOD is the equivalent of a globo-gym goers bench press.  Anywhere you go in the world you’ll meet CrossFitters and eventually they’ll ask you:  “What’s your Fran time?”  After today, you’ll know.

The Almost Free Back to School Boot Camp page is done, look for an email in your inbox on Wednesday.  If you have friends interested in CrossFit this is a great way to expose them to the awesomeness that is constantly varied functional movement at high intensity!

28/Aug/2013 Wednesday WOD

In 8 Minutes quickly build to a heavy back squat double (2 reps).

Between each set work on mobilizing your shoulders and wrist.  Then:



Thrusters (95/63)



Pamela trains at both locations – North and WCFHQ

In addition to our great community there are some other reasons to train at WCF.  First of all, you get to train at 3 great locations:  Hwy 193 (WCFNorth.com), WCFHQ, and WCF Race in Centerville (CrossFitRace.co).  You don’t have to do anything extra, just show up for a class and train hard.  You also get free acess to MobilityWOD.com and PaleoPlan.com.  You also get 3 boxes worth of community and challenges:  We’re going to be doing 2 fun challenges in mid-September:  First of all, we’ll be unifying the WOD across all 3 locations Monday thru Thursday for 4 weeks and then you’ll be able to see your results on a Facebook page.  Next up, we’ll have a Whole30 challenge starting September 16th.  If you haven’t done one it’s one of the best ways to reset your habits and experience incredible results in a short amount of time.  Last but not least, we’re going to be announcing a “Back to School Almost-Free Boot Camp” which is a way your friends can experience 3 weeks of CrossFit at a great price.  Look for it in tomorrow’s blog post and on Facebook.

Announcement:  Paleo Medicine class tonight at 6:30pm.  If you’re interested in natural alternatives, don’t like pharmaceuticals, and want to get ready to be healthy for this cold/flu season come spend an hour learning about the power of essential oils.

27/Aug/2013 Tuesday WOD

50 Front Squats (75/45)

Run 800m

50 Barbell Lunges (75/45)

Run 400m

50 Push Press (75/45)

Run 200m


Possibly the most famous slogan of our time is Nike’s “Just Do It.”  Two little words added to to this slogan can be lifechanging:  “Right Now.”  Here’s what you already know as a CrossFit athlete:  You need to train.  You need to eat right.  You need to pay attention to sleep.  These aren’t just things to make you faster at CrossFit WODs.  The original CrossFit maxim:  Train to not suck at life.  The best way I know of to suck at life is to procrastinate.  Tomorrow I’ll start training consistently.  Tomorrow I’ll start eating right.  Tomorrow I’ll get to bed in time to get adequate sleep.  Trade out the word tomorrow for right now.  Just do it (right now).

We are hosting a CrossFit Level I certification this weekend.  All Friday PM classes and Saturday classes will be at WCF North.  On Monday (Labor Day) we will have a 6:30am and 9am class only here at WCFHQ.  There will be child care at 9am.

26/Aug/2013 Monday WOD

WOD1:  Every minute on the minute for 8 minutes

10 Heavy KB Swings (2/1.5)

3 Muscle-Ups

Rest 2 Minutes

WOD2:  5 Rounds for time

20 lightweight KB Swings (1/.75)

6 Pullups

KB swings are russian (arms must break parallel to the ground).



The flu virus doesn’t look so bad up close does it? 

The kids are headed back to school which means germs, colds, and flu viruses will begin rapidly circulating.  One simple thing can cut your chances of getting sick this year:  wash your hands.

23/Aug/2013 Friday WOD

Farmers Carry 200m

21 Push Press


Farmers Carry 400m

15 Push Press


Farmers Carry 200m

9 Push Press


Farmers Carry 400m

Rx:  95/63 barbell, 1.5’s or 1 poods (2) for Farmers Carry


22/Aug/2013 Thursday WOD

Max Reps in 2:00, rest 1:00 between each movement

Front Squat 135/93

Bar facing Burpees

Box Jumps (24/20)


Front Squat (135/193)

Complete as many reps as possible of each movement in 2 minute intervals.  2 minutes of FS, rest 1 min, then burpees, rest 1 min, then box jumps, etc.  Post one score to the whiteboard:  Total reps achieved across all movements


The kids are headed back to school next week in Davis County which for many parents (like me) means FREEDOM!  For the most part we’ll be going back to our regular schedule.  We’ll have printed schedules out by the end of the week for you.  We’re also adding quite a few classes at North so be sure to check out WCFNorth.com for updates.  Last but not least, you’re always welcome in Centerville at Wasatch CrossFit Race, check out their site for a full schedule.

21/Aug/2013 Wednesday WOD

Strength:  Snatch Grip Deadlift 5, 5, 5 then:

21, 15, 9, 15, 21

Heavy KBS Swings (70#/53#)

Run 400m after each round of swings

Optional:  30 Ring Rows (not for time)

This is how back to school feels for me


John P and Mike M doing some rucking

Along with the weightlifting meet we had a group of runners do the new “Ragnar Trails” event at Snow Basin.  I’ve done several Ragnars and while they’re always fun doing 2 vans always feels like having 2 teams that don’t really get to hang out much.  The trails format seems much better:  Everybody camps in 1 location and then 1 person runs at a time while the rest of the team hangs out.  John P gets a huge thank you:  He put the team together and organized things but then got called out on a wildlands fire.   If any of the runners took some cool pictures of the event send them over to me so we can post them here.

Today’s WOD is the same but you have the choice of 3 different formats:  Doing it traditionally where you finish 100 reps of a movement before moving on.  Option 2 is 4 rounds of 25 reps of each movement.  The last choice is 10 rounds of 10/10/10/10.  Pick one and have fun.

20/Aug/2013 Tuesday WOD “Angie”

100 Pullups

100 Pushups

100 Situps

100 Air Squats

30 Minute time cutoff.

USAWintro USAWDecklan USAWZully USAWNieto USAWTiffany USAWShane USAWMike1

Thank you Matt Jensen for the incredible pictures!  We had a great meet this Saturday.  State records were broken by more than one WCF lifter, Tiffany qualified for the National championships, and a great time was had by all.  Special thanks to Zach for helping load all morning, Shane V for judging the afternoon session, and Mike and Zully for “speed-loading” the CrossFit session.

We left the platforms up today so you could experience the feeling of lifting on them.  Have fun setting some of your own PR’s.

19/Aug/2013 Monday WOD

12 Minutes to establish a max effort clean & jerk then:

3 Rounds for Time

3 Clean & Jerks (200#/150#)

30 Double Unders

Today is a busy day for WCF athletes.  We have several runners at the Ragnar Trail Relay at SnowBasin.  Good luck and have fun!  At WCFHQ we’re hosting a weightlifting meet.  All weightlifting classes are cancelled today as Coach Chiu will be busy coaching lifters to new PR’s in their snatch and clean & jerk.

Our 10am class will be held at our Hwy 193 location.  Come check out our spacious new facility!  Check out WCFNorth.com for address/location info.

17/Aug/2013 Saturday Schedule

815am Weightlifting – Cancelled

915am Weightlifting – Cancelled

10am – Free CrossFit WOD at Hwy 193 location (See WCFNorth.com for address info)


Wasatch CrossFit Race athlete Chalise S was the only female athlete to max the deadlift ladder at the Retro Games

We’re hosting an Olympic weightlifting (aka a weightlifting competition) comp this weekend at WCFHQ.  We’ll be open to the public but the Saturday 10am workout will be happening at our North location.  Check out WCFNorth.com for address/location details.  There won’t be any weightlifting classes Saturday, Coach Chiu will be coaching our lifters.

Competitors:  If you plan on competing on our A or B team for a Regional slot this year we’ll be having a meeting next Thursday at 6:30pm at WCFHQ.  Adrian and I will talk programming, preparation, training, and what to expect.  Please spread the word.

16/Aug/2013 Friday WOD “Filthy Fifty 3×10”

3 x 5 Strict Chinups (weight if possible by holding dumbbell between your ankles) then:


Box jump, 24/20 inch box
Jumping pull-ups
Kettlebell swings, 1.5/1 pood
Walking Lunge
Knees to elbows
Push press, 45/33 pounds
Wall-ball Situps
Wall ball shots, 20/14 pound ball
Double unders

Complete 3 rounds of 10 reps of each movement.

How to Be Better

Essays | July 2, 2013 by | 1 Comment

So, you’re sick of your life of silent mediocrity and you’re ready to make a change. You’re ready to sacrifice and work and get results. What now?

First, edit sentence #2. You’re ready to sacrifice and work and get results. Only 2/3 of that sentence gets to live.

You’re ready to sacrifice and work.

Forget about results, for now. Most people are overly focused on results. Don’t be most people. Get yourself overly focused on the right work — and the results will come. This mindset is so crucial — yet so simple — that most people overlook it. They get so caught up in the worlds of goals and progress and results that they forget to focus on the work first. And yet it is the work that is crucial: the work and how you do it.

When we were preparing for the 2010 CrossFit Games, some of us were a little concerned about ticket sales. We had just moved into a huge venue and we needed a crowd to cheer on the athletes that we knew would do amazing things. How could we get that crowd? How could we get more people to come? There was one person who was not worried: Greg Glassman. He told us to forget about selling tickets and instead focus on making the best possible Games yet. We did. And the next year we didn’t have to worry about ticket sales at all. The year after that, we sold out way in advance. The secret? Focus on the work, not the results.

Now, don’t mistake this attitude for the belief that results don’t matter. They do. But you have to get your priorities in order. Work, then results. Focus on the task at hand with laser-like intensity. Then, reap the results. Success doesn’t come in the other order. – CrossFit Lisbeth

15/Aug/2013 Thursday WOD

Deadlift 5, 5, 5 then:

AMRAP 20 Minutes

10 Deadlifts @ 225/135

10 2:1* Wallball 20/14

Run 400m

*2 for 1 wallball consist of:  1 wallball + 1 airsquat.  See demo video below.  Scale load if needed.


In CrossFit strength is one of 10 aspects of fitness but if I ranked all 10 it would be near the top.  How is it that some people are strong like a ManBearPig but can’t squat as well as the baby pictured above?  Mobility and flexibility are also critical aspects of moving well.  How flexible should you be on a scale of Cirque de Soleil performer to either me or Dean C at 5:30am?  The answer is you should be flexible enough to move well in both CrossFit and life and maintain correct posture.  That means no anterior pelvis tilt due to sitting at a desk all day or hamstrings tighter than piano wire leading to lower back issues.  Last words of advice:  Squat like a baby.  But a baby striving for a 200# minimum for female athletes and 300# minimum for males on your Front Squat.

14/Aug/2013 Wednesday WOD

AMRAP 10 Minutes

5 Push Jerks (Male Rx:  80% BW, Women 70% BW)

3 Bar Muscle-Ups

1 Deficit HSPU (men 2×45# plates, women 2×25# plates)

Rest 3 Min

Run 800m For Time


This Saturday we’ll be hosting an a Weightlifting meet at Wasatch CrossFit.  Our normal Saturday class will be at WCF North on Hwy 193.  You’re welcome to join us there for a great workout but my recommendation is that you come compete!  I believe that athletes of all levels benefit by competing.  Weightlifting comps are great, low-stress ways to ease in to competing as an athlete.  You’ll have 3 attempts at a max effort snatch and then 3 attempts at a max effort clean and jerk.  The am lifting session (which is sold out) requires a USAW card and will have 3 judges on the platform.  During the afternoon we’re running a “CrossFit Oly Meet” geared towards new lifters.  The vibe will be laid back and it will be about learning, having fun, and setting new PR’s.  You can register at Active.com, I’ll post the link below.

The 2013 Utah Weightlifting Open at Wasatch CrossFit

13/Aug/2013 Tuesday WOD

50-40-30-20-10 Air Squats

Run 200m between each round of Air Squats

10-20-30-40-50 Double Unders

Do 20 Pushups between each round of double-unders

We don’t teach people how to work out – we’re in the business of changing lives!  Thank you to every one of you who has called, texted, or emailed us to let us know how great your last doctor’s visit was, how you feel better about yourself than you ever have, how great your last PR made you feel, and how much you love our community!  Wasatch CrossFit is about you getting the best out of life and we’re grateful for every single day that we get to coach, inspire, and serve our community!

I should be getting back from the High Uintah’s today assuming nobody got eaten by a bear.  If you you’ve called, texted, or emailed me I’ll get caught back up by close of business today. – Damon

12/Aug/2013 Monday WOD – Courtesy of Shoreline CrossFit

7 Min AMRAP of:
Toes to Bar
Push Press 95/65
7 Min AMRAP of:
OH Plated Lunges 45/25
Plated Burpee Hops*

*Do a burpee, jump on plate.  No clap required.

Rest 3 mins in between AMRAPs.

Your scores are your total number of rounds + partials for each workout.

– See more at: http://www.shorelinecrossfit.com/wod/#sthash.hkvRpa3D.dpuf


10/Aug/2013 Saturday Schedule

815 am – Beginners Olympic Weightlifting

915am – Olympic Weightlifting

10am – Free CrossFit WOD

August 4th, 2012.  The four year anniversary of the accident, (or Explosiversary – copyright Trish)
and the two year anniversary of the day I started Crossfit.  The two are similar in that they both showed me that pain is temporary, and if you can survive and even embrace the pain you’ll come away a stronger and better person. Thanks to everyone who help me make it through the pain. — Danny E

I lifted this from Danny’s Facebook page.  If you know Danny you know he’s always quick to smile, help out, or give you an encouraging word.  Despite that fact that only 50% of his sweat glands work he busts his butt to be the best he can and was a critical competitor on our 2013 Regionals Team.  I’m grateful for Danny’s selflessness and am inspired by his indomitable spirit.  Thank you for being a huge part of our community.
9/Aug/2013 Friday WOD
1 Clean & Jerk
3 Burpees
Rest :30
2 Clean & Jerks
6 Burpees
Rest :30
3 Clean & Jerks
9 Burpees
Rest :30
4 Clean & Jerks
12 Burpees
Rest :30
5 Clean & Jerks
15 Burpees
Gold:  225/153  Silver:  185/133  Bronze:  Scale as needed


Amy has invited you to celebrate her recent nuptials this Friday.  Here’s her invite:  Come one come all it’s not the shower or the ball. Its our family and friends party! Give us advice, tell us a story with lots of spice! Come share in the excitement of our marriage. In lieu of gifts bring a side dish to share or some money but don’t give it to Jer. Heehee Can’t wait to see you all there!

The location will be posted to comments, come join Amy & Jeremy in celebrating their new life together!

8/July/2013 Thursday WOD “250 Reps of Joy”

50 Pullups

50 Kettlebell Swings 1.5/1

50 Lunge Steps

50 Wallball Situps (20/14)

50 Wallball 20/14


Congrats to Jason G aka Captain America for rocking out the Retro Games men’s individual division

We’d like to do an end of Summer BBQ/Volleyball night either the 18th or the 25th this month.  I’ll post this to our Facebook page, let us know which date works better for you.  The last time we played volleyball I was surprised to find out that I was a scrub!  We have some seriously good volleyball players at WCF.  Come hang out with us and have some fun!

7/Aug/2013 Wednesday WOD

“Pick 2”

Run 1.2 miles for Time

Max Effort Back Squat

“Annie” 50-40-30-20-10 Double Unders & Situps

Choose 2 out of 3 of the above