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