This is ridiculously exciting:  World Champion and Olympic Silver Medalist Dimitri Klokov will be coming to Wasatch CrossFit North on Saturday, December 28th for an Olympic Weightlifting Clinic.  This is not a certification, it’s just a once in a lifetime opportunity to learn from and lift with the best in the world.  If you’re interested in registering here’s the link, if not just know that this is exciting!!!!

Registration Link

How are you liking Coach’s choice Friday?  Let’s hear it from our athletes if you want it to stick around past October.  Post on our Facebook wall and let’s hear your voice.

1/Nov/2013 Friday – Coach’s Choice

Any WOD in the 10-20 minute time domain, no barbells.



Thank you to everyone who came to the party!  Tomorrow I want to thank the folks who organized it but it’s late and I want to make sure I remember everyone.  Sorry for the late blog post but a great time was had by all!

31/Oct/2013 Thursday WOD

15 Rounds for Time

3 Deadlifts 225/150

3 Bar-Facing Burpees

The 2013 Worlds just concluded in Poland and there were several world records set.  Tatianan Kashirina is a super heavy weight (she weighs 231lb) and in this slow motion sequence she clean and jerked 423lbs!  Amazing.

And if you’re one of those people who worry that touching a barbell will make you bulky (unlike me who wishes it would but still hasn’t after 5 years of lifting 4x/week) here’s Canada’s Marilyn Dozois-Prevost lifting just under 170lbs competing as a 53kg lifter.  That’s 116.6 lbs!


30/Oct/2013 Wednesday WOD

Part 1:  10 Minutes to establish a max effort power clean & push jerk

Part 2:  Run 800m, 400m, and 200m for time.  Rest as needed.

Optional Finisher:  30 HSPU’s not for time


Movements like Turkish getups are important to add into your warmups and cool-downs.

Halloween Party Wednesday night!  Come and bring your kids.  Prizes for best costumes.

29/Oct/2013 Tuesday WOD

Front Squat 5, 5, 5 then:

4 Rounds for time

40 Air Squats

30 Lunges

20 Box Jumps

Rest 1:00


It’s that time of year! The beginning of the party season for the gym with a Family Halloween Party this month! We have been busy planning this event and are really excited to join all three gyms together for an excuse to party!

Date: Wednesday October 30th
Time: 6:30-8:30
Location: WCF Main

***Please bring food to share! Can be paleo, non-paleo, Halloween themed, whatever you want! We’d like to keep it organized by gyms though to make things easy!

Main gym: bring main dishes
North gym: bring appetizers/sides
Race gym: bring desserts/drinks


Young kids:
There will be a little kids area with coloring and other activities for small children.

Older kids:
There will be a few fun activities such as bobbing for apples, donut eating competitions, “whack-a-mo”, etc.

Get ready to compete and win a prize! We’ll be doing a partner “mummy” competition, partner wheelbarrow racing and a balloon stomping competition for whoever wants to join in. (With prizes for the winners of course).

Costumes are strongly encouraged, it’s a Halloween party after all! There will be 1st, 2nd and 3rd place prizes for best adult costume and best kid costume. So get creative! You might end up winning some free protein powder, gift cards, etc!

We can’t wait to party and hope everyone can make it! Check the whiteboard at your location for food sign ups so we have an idea of who is bringing what.

28/Oct/2013 Monday WOD – CROSSFIT OPEN WORKOUT 12.2

In 10 Minutes establish a heavy snatch then:


Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible


Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Liu Xiaojun has set a new world record at 99kg (198lbs) above bodyweight.  This lift of 176kg (387lbs) was accomplished at a bodyweight of 77kg (170lbs).  Amazing.

Body comp testing at WCF North today from 3-6pm.  Saturday will be at WCFHQ from 10-12.

25/Oct/2013 Friday WOD “October Coaches Choice”



Ximen is now teaching a yoga class on Wednesday nights at 745pm.  Come check it out, we could all use a little mobility work and stretching.  She’s also doing a yoga cool-down for our Saturday classes.

24/Oct/2013 Thursday WOD – Courtesy of a Coach Adrian recommendation, CrossFit Belmont

Fitness Test:  2 minutes max effort/2 minutes rest

Push Ups

Sit Ups

Pull Ups


Perform 2 minutes of each movement.  Rest as needed, but complete as many reps as possible.  Take exactly 2 minutes rest, then move to the next movement.  This is a bench mark to see where you are in your fitness journey, so let your heart be your guide!!!!!!!!!!

Buy Out: 30 Kettle Bell Swings (Heavy as you can!)  Remember that we have the 96lb and 106lb big boys!


Yesterday was the last day of the Whole30!   I’ll be doing measurements Friday from 3-6pm at North and Saturday from 10am – Noon at WCFHQ.  What are you going to do?  Pig out, keep it rolling, or incorporate much of what you did into new lifestyle choices.

23/Oct/2013 Wednesday WOD

EMOM for 20 Minutes

Odd Minutes – 5 Turkish Getups (your choice of KB)

Even Minutes – 10 Deficit deadlifts (135/93, active recovery rather than load)

Festivus Games 1

Festivus Games 4Festivus Games 5Festivus Games 6Festivus Games 9Festivus Games 11

Wally and Andrew competed in the Festivus Games this past weekend.  Here’s how the Festivus Games describes their comp:  The first Festivus competition was held on April 30th. The concept was simple yet long overdue. A fitness competition designed for novice and intermediate athletes only. No fire-breather types allowed.Since these people make up 95% of athletes it made sense to have a competition designed for only them.The idea is that there would be no scaling. No athlete whether 6 months in or brand new would need to scale any of the events. This competition was to be about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone could deadlift..just how much?

In a field of 42 Wally was 17th and Andrew was 22nd.  Great work and both PR’ed their thrusters and had a great time.  Now, do you want to see something that will really blow your mind?  This is Andrew C and his wife (now also buff!) 2 years ago.  I wish we could claim credit for this but really it was their self-discipline and desire to make a positive change in their lives.  Great job!


22/Oct/2013 Tuesday WOD

Strength:  Max strict chinups or pullups  with wide grip, neutral, and narrow then:


3 rounds for time

30 Squat cleans (65/95)

30 Pull-ups

800 meter Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


Gold:  As Rx’ed  Silver:  20/20/800  Bronze:  15/15/800

OlyTeamCFUtah1OlyBruce1OlyJackie1OlyTiff1OlyMike1OlyZully1OlyDannyOlyDamonIt’s a good meet when your team breaks so many records and awards that you can’t begin to remember them all.  This weekend was a blast.  WCF lifters won 10 of 15 awards with best % on the snatch, clean and jerk, and total going to Bruce Clark, best female Sinclair going to Tiffany and many more.  Thanks to Steve for taking the great pics above and generously donating a Saturday afternoon.  Thank you to Coach Chiu for supporting our lifters as amidst the managed chaos of a 2 platform meet.

We also had a few athletes competing in the Festivus Games this weekend and I’m anxiously awaiting full details and pics.

WHOLE30:  ENTER IN THE WEEKS 3 AND 4 DRAWINGS FOR A $50 GIFT CARD TO ROGUE OR LULULEMON:  http://wasatchcrossfit.com/whole30-drawing/

21/Oct/2013 Monday WOD “JT”



Ring Dips