This is how Rich relaxes

So far nearly 30 of the 50 people who started the Whole30 completed the week 1 challenge and were strict.  Remember that the weekly challenges aren’t mandatory, just recommended.  The winner of the $50 Rogue or LuluLemon gift certificate for week is Shannon K!  Congrats and keep up the hard work.

This month we’re going to be recognizing our long time supporters and athletes.  Some of our members (like Jeremy G) have been with us for 6 years!  We have just a few left from the Kaysville dirty warehouse days and appreciate the legacy of knowledge and experience they bring to our community.

1/Oct/2013 Tuesday WOD

Skill:  Pose Drills

WOD:  Death by 10m Sprints

Do 1 10m run the first minute

Run 20m the 2nd minute

Run 30m the 3rd minute

and so on until failure

Then:  Run 1 mile for time


Quads of Steel!

We’re on to our first Whole30 Drawing if you did last week’s challenge of training 5 times (4 at WCF) and did the Whole30.  We’ll be drawing for your choice of a $50 Rogue or LuluLemon gift card.  I’ll draw Monday night and post on the blog and Facebook on Tuesday.  The submission form is below the WOD.


30/Sept/2013 Monday WOD

Back Squat 5×5

Skill:  Muscle-Up and HSPU practice between back squat sets

WOD:  “Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Click here to go to Whole30 Week1 Submission Form

815am – Beginners Olympic Weightlifting

915am – Olympic Weightlifting

10am – Free CrossFit WOD (Also a free WOD at WCF – North)


Pistol progressions – On the road to Rx’ed!

How’s your Whole30 going?  Are you suffering from sugar withdrawal?  Feeling like a million bucks?  Down a couple pounds already?  Or starving like a ravenous wolf?  It’s important to differentiate between the discomfort of food cravings and the feared “DoingItWrong” syndrome.  There are really only two ways to do the Whole30 wrong besides not following the rules:  Not eating enough calories, especially good fats and starch.  If you feel like you haven’t been full all week then this is you.  Add in more olive oil, avocados, eggs with yolks, coconut oil, and nuts and seeds.  The 2nd way to go it wrong is to get so focused on your protein intake that you forget that the bottom of the Paleo food pyramid is veggies!  By now, if this is your first Whole30, you should be thinking to yourself:  I’ve never eaten this many vegetables in my life!  Check out our Facebook page (friend Wasatch CrossFit, then join the Whole30 group) for daily tips, foodpics, and recipes and make sure you connect with someone else doing this challenge.

27/Sept/2013 Friday WOD

3 Rounds for Load and Time

Push Jerk x 10

Max Handstand hold on wall

Rest as needed

2 Rounds for Load and Time

Strict Press x 10

Max Chin-over-bar hold (top of pullup)

1 Round for Load and Time

Strict press x 10

Farmers Carry 2 Kettlebells 200m (.1.5/1)


Your score is your 3 loads (PJ, PP, SP) and your best time on each challenge.


Zach will be competing at Fitness Elevated this year!

Fitness Elevated is Utah’s largest test of fitness.  This year it will be Nov 22 (Friday) and 23rd. The Open division sold out within a week of registration but there are few elite slots and Masters still open.  We’re going to be opening up 10 more slots at the end of this week in the Open division.  If you’re interested in competing text me, once we open those slots it will be first come first serve.

We’ve got a Facebook group for your Whole30 questions, recipes etc.  Here’s the link:

26/Sept/2013 Thursday WOD “Barbara”

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each round.

Gold:  5 Rounds  Silver:  4 rounds  Bronze:  3 rounds

Have you ever dreamed about taking that trip of a lifetime?  Pat Sherwood from CFHQ is riding his motorcycle from Big Sky, Montana down through South America.  You can follow it on Twitter, Instagram, or Facebook under #321GoSouth.  The first time I met Pat was when he had a CrossFit affiliate in Va Beach in his garage.  He was one of 4 affiliates in the state at that time.  Pat was my first experience of a real affiliate and a real trainer could do.  Now he’s a key part of the CrossFit Games team but is on sabbatical to pursue a dream.  Life is short.  Work hard, play hard, live your dreams.  #321GoSouth.

Tonight Ximen is coaching a free yoga class at 7:30pm at WCF. Come check it out!

25/Sept/2013 Wednesday WOD

10 Minutes to establish a max height box jump.  In between jumps, Deadlift 3, 3, 3, 3, 3.  Then:

3 Rounds For Time

10 Bodyweight Deadlifts

10 Box Jumps (24/20)

10 Deficit Pushups


Gold:  30 inch or 24 inch box, 4 inch deficit.  Silver:  24/20/2″  Bronze:  20/12/HR Pushups

SummerPicSummer showing how Front Squats get done!

Day 2 of the Whole30.  If you did some basic food prep then you’re feeling good.  If not, you’re already starving and need some recipes and a plan asap!  One great resource Michaela recommended (@hungryfitness on IG) is  Great recipes and all of them are Whole30 compliant.  Keep up the hard work!

24/Sept/2013 Tuesday WOD – Courtesy of WCF RACE

Skill:  10 Minutes to accumulate 30 pistols


10 Pistols (5R/5L)

20 Wallball Situps

30 Double-Unders

Rx:  20/14  Silver:  14/10  Bronze:  Ab-mat situps, no medball


From the Whole30 Site:  The fine folks of CrossFit Springfield (my home gym, and a Whole30 Nutrition Partner) recently wrapped up their first Whole30® program. As a part of their kick-off meeting I was asked to provide a little perspective on what participants could expect during their 30 days.  As I sat and tried to come up with a paragraph that would cover all the key elements, I noticed some trends in the emails, comments and personal accounts I was getting. That led me to create what the CF Springfield Whole30er’s came to know as The Timeline Read the rest here….

Here’s the link if you want to print out your own Whole30 calendars to put up at home.  These will be on the wall at WCF and WCFN, if you’re doing the Whole30 get your name on one of these.  Wasatch CrossFit Whole30 ChallengePDF

23/Sept/2013 Monday WOD

Skill Work:  HSPU’s – 5, 4, 3, 2, 1 in warmup.  Do 2x if you’re great at HSPU’s

Strength:  10 Minutes to establish 3RM Strict Press

WOD:  5 Rounds for time

10 Pullups

20 KBS (1.5/1)*

Run 200m


*If you drop Kettlebell on swings before completing 20 there is a 10 burpee penalty (assessed immediately)

Tammy F rocking the Dirty Dash!



815am – Olympic WL for beginners

915am – Olympic WL

10am – Free CrossFit WOD


Body metrix testing today at WCF North from 3-6pm and then tomorrow (Saturday) from 9-Noon here at WCFHQ.  Come get your body comp tested and measurements taken before we kick off the Whole30!

20/Sept/2013 Friday WOD

70 Wallball 20/14

60 Box Jumps 20″

50 Toes to Bar

40 Burpees

30 Push Press (75/55)

20 HSPU’s

10 Bar Muscle-Ups


Schedule:  Olympic Weightlifting Today 1045am, Noon, 2:15, 3:15, 4:15, and 5:15.  CrossFit Endurance at 9am.  CrossFit Sport at 4:30pm plus all regularly scheduled WOD class times.

There are 4 days left to register for the Whole30 challenge.  What is it exactly?  The Whole30 is 30 days of perfect eating.  No cheats, no compromises.  Here’s what the program designers have to say:  Whole9’s original program designed to change your life in 30 days. Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food. Since 2009, thousands of people have used our program as a jump-start to changing the way they eat for the rest of their lives.  We’ll combine the Whole30 with some weekly challenges and the support and accountability of a team to help you change your life.

What:  30 days of perfect eating starting Monday, Sept 23rd.

How:  Everyone who registers will get a 30 day chart, similar to a “Countdown to Christmas” calendar posted at their location.  Every good day get’s an X.  Once you have 30 X’s amazing things will have happened to your performance, physique, and knowledge of how to eat right.

When:  Starts Monday, Sept 23rd.  Body composition testing will be at WCF-North from 3-6pm on Friday and WCFHQ from 9-12 on Saturday.  If you need a different time we can do it Monday by appointment.  Body composition will be tested before and after the challenge.

How Much:  $20.  Includes weekly drawing and 2 body comp tests plus lots of support materials and coaching.  For only $20 more you can also use Carol’s shoulder to cry on when your body realizes it can’t run on sugar and diet soda any more.

Where to register:  Use the form that’s under the WOD.

19/Sept/2013 Thursday WOD

Skill:  Snatch with pause below the knee

WOD:  Snatch 1, 1, 1, 1, 1, 1 (build to 1 rep max)


Our Whole30 kickoff meeting will be tonight at 7:30pm at WCFHQ.  Attendance isn’t mandatory but we will be announcing all of the details of the challenge as well as answering as many of your questions as possible.  Please bring a lawn chair.  We’ll keep it under an hour including Q&A.

18/Sept/2013 Wednesday WOD

Skill:  Pose Running Drills

WOD:  4 x 800m Run.  Rest 1:1.  Score is fastest and slowest 800m.

Optional:  Back Squat 10 reps @ 60% of 1 rep max + 10 burpees, rest :30, 3 RFT



WHOLE30 SUCCESS STORY – When I began the challenge I think I was 148 pounds and by the end of the challenge I was 145. I didn’t lose much weight, however, my changes stemmed from losing body fat (I think I lost 2-4%). SO ladies, DON’T get caught up on the number on the scale!!!! During the first 30 days of the challenge my diet was based off the Whole30 then the second 30 days I did strict paleo. No alcohol, no cheats, no supplements, just nutritious food! My go to snack was blackberries, a hard boiled egg and an avocado.
I was doing crossfit about 4-5 times a week and I just pushed myself until I had nothing left. After the challenge I have maintained a mostly paleo lifestyle but have cheat snacks or meals here and there.


Wednesday evening we’ll be doing a presentation on the Whole30 Challenge we’re doing at 7:30pm.  Attendance isn’t mandatory but if you’re doing the challenge but it is recommended.  You can sign up all week long, the challenge starts on Monday the 23rd.  Bring a lawn chair and a notebook and get ready to learn.    Why do we want you to do the Whole30 so fervently?  Because it can change your life.  Here’s the “A’s from the Whole30 site’s A-Z testimonials.  Find the rest here.


Acid Reflux

“I have been dealing with acid reflux since 2008. Since doing the Whole 30 I have had no reflux at all and can eat all the foods that would give me reflux before with no problems at all – even green peppers, tomato, raw carrots and raw broccoli.” Amy Honeycutt, Dobson, NC

“I started the Whole30 at 218lbs, 37 inch waist, and no energy.  I also started the with over 8 years of acid reflux medication under my belt.  I was up to 40-60mg of Prilosec/Omeprazole to rid myself of heartburn symptoms.  I could not (prior to the Whole30) skip one dose of my medication without experiencing severe heartburn.   Also prior to the program, I was also experiencing recurrent joint pain, specifically in my hands and hips.  After just 30 days, I now weigh 199lbs, my waist is at 34 inches, I have not taken a single dose of my medication for the entire program, and I have absolutely no hand or hip pain.  And the interesting part – I did not exercise.  I lost 19lbs, 3 inches off my waist and didn’t exercise a bit. –Jeremy M, Eagle River, AK

“Right after I graduated from high school in 2010, my ENT diagnosed me with acid reflux. It came in an unusual form: instead of intense heartburn, it was causing me to have chronic walking pneumonia. (I realize this needs explaining. In my ENT’s words, the acid in my throat was keeping the pH balance at a ‘happy’ level for infection. Therefore, no matter how many times I took antibiotics, the sickness kept coming back because of the pH balance in my throat.) I took daily high dosages of prilosec/nexium from 2010-2012 and stayed walking-pneumonia-free (when I had been getting it over and over again from 2008-2010). The few times I tried to stop medication, I immediately contracted walking pneumonia again. However, after reading Whole30 testimonials, I broke my medication the same time I began my first Whole30 in August of 2012. I haven’t taken a pill and haven’t been sick since.” –Rosemary J., Birmingham, AL


Read Judy’s story here:

See Sabrina’s photo documentary here:

“After taking  medicine for years to combat adult acne – which was bad enough that my wife went to the Mayo Clinic seeking relief – both of us are off all our medication, and our skin has never looked better.” Brian C., Burnsville, MN

“Finished my first Whole30 yesterday, and I feel great. I lost 7 pounds, and my skin looks fantastic. I’ve had acne since the 5th grade, and my face hasn’t been this clear since then. I just cannot express how incredibly happy I am for doing this. Many people that I’ve talked to about this keep calling it a diet, but the Whole30 is so totally not a diet. I know this sounds lame, even after so many other people have expressed similar sentiments, but it is life changing. These 30 days have been life altering and awesome.”  -Hilary L., Platteville, WI

Allergies (Food)

“I have more allergies to more things than anyone I have ever met. In addition to pretty much every pollen out there, corn, soy, and wheat, I have oral allergies to pretty much all raw fruits, vegetables, and nuts. When I eat them, my mouth/head/throat gets itchy. If I continued to eat them, hello anaphylactic shock!  (During the Whole30), my selection of safe raw fruits and veggies expanded exponentially. I went from pretty much lettuce being the only safe thing, to being able eat apples, oranges, all manner of berries, carrots, peppers, hazelnuts, spinach, cabbage, and so on. After not being able to have them for years and years, I am downright rabid with excitement.” Kim C., Helena, MT

Allergies (Seasonal)

“My wife and I have had terrible seasonal allergies for several years.  Now, our allergies have all disappeared.  We are off all allergy meds – which we used to take like candy.  As for our 4 year old daughter, we are two weeks into her Whole30, and I am amazed to report that her allergy symptoms are virtually gone.  No sneezing. No runny nose.  After taking both a pill and nose spray for much of her 4 years of life, her allergy symptoms are better now than they have ever been.” Brian C., Burnsville, MN

“(Since my Whole30), my environmental allergies have improved. Previously I was taking a Benadryl every morning after my workout and before work, and another at night – just so I could function. I can’t tell you the last time I’ve had a Benadryl! Talk about changing someone’s life – I can be outside and enjoy it. It’s truly awesome!” -eeevans3, via the Whole30 forum

Just left the allergy doctor. Was released off of 3 of 5 of my asthma/allergy meds. Thanks to Whole9 Life for decreasing my medical bill. Symptoms have greatly improved since following your plan.” -Nicole S., Avon IN


“I just finished the Whole30!  My purpose for doing it started with the discovery that I have severe anemia.  My HGB levels were 8.3 gm/dl (normal range is 12-16).  In just 30 days on your program, I am up to 11.8!  I can only imagine what the next few months will bring.  Virginia C., Orange County, CA


“I’ve always had a problem with anxiety. You know: the chest-tightening, stomach-clenching, always-worrying kind of anxiety. I thought it was a spiritual and emotional problem. But it turns out that a big part of it was actually physiological. Thanks to the Whole30 I sleep better. I freak out about things less. And I’m just happier. Sure, I still combat anxiety. But the panic button in my chest has gone mostly dormant.” Brooke L, Long Island NY (Read Brooke’s full post on her Whole30 here.)


“I’ve had rheumatoid arthritis since childhood. As a waitress, I used to get to the end of the day and my feet, knees, and hips would hurt so much. My joints were always swollen and stiff, and I’ve tried numerous medications that failed to provide relief. After my Whole30, I was completely pain-free for the first time since diagnosis. My joint stiffness and swelling were gone, I was able to go off my medication and I no longer hurt after a long day on my feet. And I’ve been able to maintain my pain-free status, as long as I stay compliant with the Whole9 way of eating.” Amber H., Kelowna, BC

“I have suffered with osteoarthritis of my knees and hips for several years due to being an overweight runner, CrossFitter and plyo jumper.  During the last 6 months I have moved to only working out with kettlebells and practicing Bikram yoga to reduce impact on joints. I started my Whole30 on April 25th. I have seen a 75% improvement in pain and inflammation in my knee in just the last month.  I have not had to take any anti-inflammatories during this time.  I think I may be able to cure myself with this way of eating!” Shellene M., Mobile, Alabama

“I am 58 and the grandmother of 8. I have arthritis in both knees, no cartilage in my left knee, and was told I needed a replacement.  I also have been diagnosed with lupus. I was at a point where I thought I would have to go to a walker soon, the pain was so bad. I had to force myself to get out of bed each day. I did a Whole 30 about four months ago, and on the 20th day…KAPOW!  I got out of bed and did not need a cane to walk with, and I had ENERGY!!!  It was amazing. Since the Whole30, I have not used any pain medication and have not been using my cane.  I have even started hiking again!” –Linda D., Fullerton, CA

“I did my first Whole30 last fall mainly to try to relieve some pretty severe joint pain.  It took 3 weeks for the pain to go away but it did!  I was so relieved to find a nutritional solution rather than head to the rheumatologist.  After going ‘off-track’ through the holidays my pain started to return.  I knew I needed to get back on track as I am preparing to play in a tennis league this spring and I need to be able to hold my racquet.  This time, after starting over, my pain was gone in just one week.  It has been great to identify what my main triggers for pain (bread, sugar) are, and to learn that I can survive—and thrive—by fueling my body with whole foods that actually cost less overall and make me feel great!” Cris A, Loveland, CO


“I have been a lifelong acute asthmatic.  Hundreds of ER visits, hospitalizations and so forth. It was around week 2 (of my Whole30) when my miracle happened.  I went out for a warm up 400M run – something I dread every day, and something I have never been able to do.  But it was during this run where there was suddenly a feeling like I had legs (and lungs) of a gazelle.  I had never felt this in a 33 years.  So much so that I voluntarily went on another run…and another.  In the time that I began the Whole 30 (on October 4th) to the current date (December 15th), I have been un-medicated for the first time in my life.  I would normally have to take 4-5 control medications, and my inhaler multiple times a day.  It is something miraculous to feel life as you have never known it.” Andrea B., Minneapolis, MN


See Nicole’s story here:

17/Sept/2013 Tuesday WOD

Strict Press:  Build to 1Rm Max then:


3 Rounds for Time

Run 400m

21 Kettlebell Swings (1.5/1)

12 Pullups


Email Address:
How do you want to pay the $20 Registration Fee? Please bill my card on file

Cash (Please put in envelope with your name on it)

Check (same as above)

Do you solemnly swear to give it 100%, kick ass in every way, show discipline, reach out to your friends when you need a little help making it through, and to experience the best results you’ve ever had?
Do you plan on attending the Wednesday evening Q&A on the Whole30 at WCFHQ? If yes, please bring a lawn chair or something to sit on. Yes



Who is your primary coach at WCF or who encouraged you to do the Whole30? Priscilla


Amy U

Amy D (formerly Amy C)



John P



Mike M

Dave O



Andrew C


This is the essence of what we do.  Results.  You getting what you want out of fitness and having a great community to share it with.  So first of all thank you to all the people who text us, email us, post on Facebook, and let us know about your successes.  As a coach this is what gets us out of bed every day – having a huge positive impact on your lives.

Now on to the kick in the butt part.  The Whole30 challenge is coming.  It’s no joke.  30 days of putting aside your excuses about why you don’t have the willpower to get what you want out of your nutrition and just going for it.  I’ll be honest – I do the Whole30 because I know you guys are doing it with me.  It’s hard to give up my daily Breyer’s and a little cream in my coffee.  But it’s so worth it.  You will experience greater results in 30 days than you’ve experienced in the last 30 weeks.  It happens every time.  You have a team doing it with you, supportive coaches, and even some fun weekly challenges and prizes.  But the real reason to do it is because you deserved to get the results you’re working hard for.

The registration is posted below the WOD.  Do it with us!

16/Sept/2013 Monday WOD

Skill Work:  HSPU practice (Chest to wall)

Strength:  Build to 2RM Front Squat

WOD:  AMRAP 5 Minutes

2 Front Squats (225/153)

4 Lunge Jumps (Max Height)

Rest :15


Email Address:
How do you want to pay the $20 Registration Fee? Please bill my card on file

Cash (Please put in envelope with your name on it)

Check (same as above)

Do you solemnly swear to give it 100%, kick ass in every way, show discipline, reach out to your friends when you need a little help making it through, and to experience the best results you’ve ever had?
Do you plan on attending the Wednesday evening Q&A on the Whole30 at WCFHQ? If yes, please bring a lawn chair or something to sit on. Yes



Who is your primary coach at WCF or who encouraged you to do the Whole30? Priscilla


Amy U

Amy D (formerly Amy C)



John P



Mike M

Dave O



Andrew C


The lunch class will be coming back at our North location on Hwy 193 starting next week.  It will be on Monday, Wednesday, and Friday.  It will be an “accelerated” class:  45 minutes long so people can train and get back to work.  It will start at 11:45am, spread the word!

13/Sept/2013 Friday WOD  “Runge for Your Life”

Buy-in:  Romanian Deadlift 5, 5, 5

WOD:  AMRAP 12 MInutes

400m Run with sandbag

200m Lunge without sandbag

Buy-out:  30 Toes to Bars


Matt L goes off on “Grace”

Next Wednesday evening we’re be doing a 30 minute presentation on the Whole30 with time for Q & A afterwards.  We’ll also be talking about some different options and recommendations based on your workout volume and goals, I highly recommend making the time to get to WCFHQ at 7:30pm, Wednesday the 18th.  The cost of the challenge will be $20 and you’ll get a Whole30 guide plus body composition testing before and after the challenge.  Body comp testing will be offered Friday the 20th at WCF-North from 3-6pm and Saturday at WCFHQ from 9-11am for all participants in the challenge.  The Whole30 will officially start on Monday, Sept 23rd.  We’ll be posting and emailing out a link to register.  There will be weekly prizes and a grand prize drawing but most important is how much 30 days of strict eating can change your life.  Get ready!

12/Sept/2013 Thursday WOD

Skill Work:  Muscle-up practice then 3 x 5 strict chinups.

WOD:  Every minute on the minute for 24 minutes

Odd Minutes:  Max Kettlebell Swings in :30

Even Minutes:  Max Muscle-ups in :30

Gold:  1.5/1, Rx Muscle-ups  Silver:  44#/35#, Scaled Muscle-ups  Bronze:  35#/26#, 5 scaled pullups + 5 pushups

10 Minutes Double Under Practice


Deadlift 5, 4, 3, 2, 1


5 Rounds:

7 Deadlifts

21 Double Unders

7 Bar-Facing Burpees

Gold (RX):  250/165

Silver:  200/135

Bronze:  175/105


We saw a lot of PR’s Monday.  A 5lb improvement a month on your lifts translates to huge strength gains over 2 years.  The slow and steady approach to getting better works.  Keep showing up, keep training hard, work on your weaknesses, and get better every day.  2 years from now your neighbors will think you’re amazing and your friends will wonder how you got good so fast.  Be a 2 year overnight sensation!

The WHOLE30 is coming.  Get ready!  Details will be pushed out Wednesday.

10/Sept/2013 Tuesday WOD

Skill Work:  Chest to bar pullups & pistol progressions

8 Minutes AMRAP

2-4-6-8-10-12 etc.

Chest to Bar Pullups


Rest 2 Minutes

8 Minutes AMRAP

2-4-6-8-10-12 etc.

Hand Release pushups

Air Squats


Your scores are the total reps you achieve.  Post two scores, one for each AMRAP.


WCFHQ and WCF-Race placed 3rd and 4th at this weekend’s Operation IronWorx competition at Camp Williams. 

Today marks the first day of all the WCF locations unifying their programming for 4 weeks.  From Monday-Thursday we’ll all be doing the same WODs and you can see how you can see how you stack up in a few different places.  Welcome to the greater WCF family!

Our Facebook group, (cost’s a whopping .99/month)

or for free for Iphone and Ipad users using the app SugarWOD.

Our (almost free) Back to School Boot Camp starts this Wednesday in Layton and on Thursday in Centerville.  Thank you for everyone who has referred family and friends and please keep it coming!  This is a great way to get a sip of the CrossFit Kool-Aid in a fun environment, please spread the word.

Last but not least, our Fall Nutrition challenge, The Whole30, starts in 2 weeks.  We’ll be putting out a flyer with details but in the meantime please spend some time at reading and learning.

9/Sept/2013 Monday WOD

Spend 12 Minutes establishing a 1RM Clean Jerk  then:


30 Clean & Jerks for time (power cleans ok).

Rx:  135/93  Silver:  115/73  Bronze:  95/53


Renn has been steady at WCF for the last 2 months and when I asked him about it his answer summed up exactly how it should be:  “I’m just making it a lifestyle.”  Of course I’m partial to CrossFit but the truth is that exercise and movement should be part of everyone’s lifestyle.  Your doctor will agree.  While there’s merit to short intense bursts of effort to hit a goal it’s changes to our lifestyle that yield long lasting results.  This month Bob H celebrates his 3 years anniversary.  Bob A is moving past the 2 year mark.  Both have experienced incredible results – weight loss, muscle gain, strength and performance gains, and a much better lifestyle due to their fitness.  This is what it’s all about.  At least 3 days a week of CrossFit, preferably 4.  Then move!  Go hiking with your kids, snowboard, play outside, and feel good about the quality of life that fitness brings you.

6/Sept/2013 Friday WOD

Hang Power Cleans 3, 3, 3, 3, 3 then:

“Nasty Girls”

3 Rounds for Time

7 Muscle-Ups

10 Hang Power Cleans (135/93)

50 Air Squats