Jack Fellion – The focal point of our fundraiser tomorrow

10am – 2pm today we’ll be doing a Grassroots comp/fundraiser for a great cause!  Show up and start 2014 off right!  All you need to do is come between 10am and 2pm with our without a partner and bring a $10 bill. That’s its.  Come have fun, see you soon and happy New Year!


10am – 2pm Grassroots comp


Tomorrow is our annual New Year’s Day fun comp!  You can register online or just show up with $10 and do it solo or with a friend.  It’s all about a great vibe, fun with friends, and raising some money for a great cause.  Here are the details on the workouts:

$10 per person, can compete as a team of any gender mix or individually. The WCF New Year’s comp is about getting together with friends, having some fun, getting in a few hard workouts and maybe even a new PR, and raising money for a good cause.

When: New Year’s Day 10am – 2pm (ish)
Where: Wasatch CrossFit
Who: Any one who wants to come compete, have fun, and soak up the old school CrossFit vibe
How Much: $10 per person

What is it: 2 workouts that can be done as a team or individually. The judging standards will probably be lax and that’s ok, it’s about having some fun with friends and the CrossFit family. We’re also introducing something new this year – the PR platform. Starting at noon we’ll have two platforms going, one for the deadlift and one for the clean and jerk. For $1/attempt (all of which is going to a great cause) you can take as many attempts as you want at PR’ing.

What we will have: A great crowd, possibly some post wod beers, good music, and a great vibe.

What we won’t have: online scoring, big egos, nifty t-shirts, and a CrossFit Games style atmosphere. Good times with good friends is what we’re going for.

WOD #1: “Christine” 3 Rounds for time
500m Row
12 Deadlifts @ BW
21 Box Jumps

Partner version: Deadlifts done at the weight of the lighter partner. Work can be divided any way you want, rep scheme is 3 rounds of 750m row, 24 deadlifts, 42 box jumps.

WOD @ 2: “Nasty Girls” 3 Rounds for time
10 Hang Power Cleans 135/93
7 Muscle-Ups
50 Air Squats

Partner Version: Ok to hold partners feet on muscle ups and assist. Work can be divided up any way you want. Rep scheme: 3 rounds for time 20/10/75.

31/Dec/2013 Tuesday WOD – 6am and 9am only

1 rep max your choice of Overhead squat, front squat, or box squat then:

6 cleans & max burpeees in :30 every 1:30 x 6 rounds

Rest 3 Minutes

6 front squats & max Double unders in :30 every 1:30 x 6 rounds


Interval explanation:  On a 1:30 clock complete 6 reps of the prescribed movement and then as many cleans or front squats as possible in 30 seconds.  Your rest is the remaining time in the interval.  Your score is your total number of burpees and your total number of double unders.


Our Grassroots New Year’s Day comp is just 2 days away.  Sign up with a friend and come kick off the new year in style.  It will run from 10am to 2pm on Wednesday and will be the only thing we’re open for on New Year’s Day.  Here’s our Holiday schedule this week:

Monday – 6am, 9am, 5:30pm

Tues – 6am, 9am, Open Gym 3:30 – 5:30pm

Wednesday – Closed for New Year’s Day Comp

Thurs & Fri:  6am, 9am, 5:30pm

Saturday – Regular Schedule

SIGN UP FOR OUR NEW YEAR’S DAY COMP, IT’S JUST $10!  Guaranteed you’ll have fun and the money is going to a great cause this year.  Read all about it here.  When you click the registration link you’ll see the workouts:  http://wasatchcrossfit.com/new-years-day-grassroots-comp-and-fundraiser/

30/Dec/2013 Monday WOD  “TK

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

Post rounds completed to comments.


Enlarge image

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Our annual grass roots New Year’s day comp is here. What is it?  An inexpensive way to come hit it up with your friends.  This year we’re raising money for a great cause (see yesterday’s blog post) and it’s only $10.  You can do it individually, with a partner, and any gender mix teams.  For me this is the essence of CrossFit – having some fun with great friends and ringing in the new year right!  It will be on Jan 1 from 10am – 2pm, spread the word!

Register here and get details on the WODs.  Click on the link and scroll down to the registration info, it’s towards the bottom of the page:  https://wcfnorth.frontdeskhq.com/shop

28/Dec/2013 Saturday Schedule

8am – Informal lifting with Damon and Reggae

815am – Beginner Weightlifting with Coach Chiu

915am – Olympic Weightlifting

10am – Free CrossFit WOD


Register here and get details on the WODs:  https://wcfnorth.frontdeskhq.com/packs/create_or_new?plan_product_id=46744

Every year on New Year’s or New Year’s eve we do a basic, inexpensive, grassroots competition at WCF.  It’s a great chance to hang out with friends, have some fun, maybe even wrap up the year with a PR.  What it’s not:  The CrossFit Games, all about winning, or crushing the competition.  This is about the early days of CrossFit when everyone just got together, worked out hard, then hung out and lied about their Fran times.

This year we’re adding something new:  A great cause.  Many of you know Angie F, she’s been with us for over 4 years.  What you may not know is that she has a son with severe autism.  In a perfect world there would be a ton of resources for parents like Angie but that’s not the case.  In addition to the emotional ups and downs there are also costs many of which aren’t covered by insurance.  So this year half of the small $10 registration fees will go to Angie and all of the money raised day of the event.  I love the United Way and I’m excited to help my church provide clean water in Africa but sometimes it’s also nice to do something a little closer to home.  And it will be FUN!  So sign up tomorrow or over the weekend, get a team mate, and come have some fun with us from 10am-2pm on New Year’s Day.

Here’s what Angie has to say about Jack:

Damon has asked that I tell you about my son, Jack and autism in general. Jack was born
a typical baby and he hit all of his milestones within his first year. You could say to him,
“3, 2, 1 Go!” and he would run across the room and jump in your arms. He would play
and by the time he turned one, he could say mom, dad, and ball. Then when he
was about 15-18 months old, his personality gradually went away. He wouldn’t respond
to my voice, he wouldn’t make eye contact anymore, he refused to be touched and
hugged, he wouldn’t interact, and he couldn’t speak. His words were gone and all that
was left was jumbled noises. His 1st birthday pictures were of this sparkling blue eyed
baby boy, and by the time he was 18 months old, his eyes were vacant. My boy was gone.
I would get little glimpses of him though, like a time Jack wrote out Mozart on the side of
the tub with foam letters, even though he never spoke an intelligible word until he was
almost 5. I knew he was in there but didn’t know how to reach him and I’m still trying to
pull him out to this day. Jack was diagnosed with autism when he was about 2 years old.
We tried any and all early intervention therapies I could find, including changing his diet.
Nothing was bringing him back. Jack is 12 now and is making progress everyday, although it is unlikely he will have a job
or live on his own. He is extremely intelligent (with what interests him) and he is so
funny! Jack can almost talk in full sentences now but it is still very difficult for him. He
also has a violent streak because his lines are blurred with what is right and wrong, and
because of this, he is on first name basis with many Layton and Kaysville Police Officers.
Autism is an epidemic. The CDC states that in 2012, Utah has the highest rate of
children being diagnosed with autism in the Nation at 1 in 47, and 3 out of
4 are boys.  Nobody has found a cause, which makes it nearly impossible to find a cure. Individuals
with autism struggle in 3 areas: Social challenges, communication difficulties, and
repetitive behaviors. There is saying in the autism community,“If you’ve met one person
with autism, then you’ve met one person with autism.”  This is 100% true. Every one
of their challenges is completely different and because these individuals look like normal
kids, we expect that they should act like normal kids. Horrible and judgmental things
have been said to me, my son, and every parent I know who has a child with autism when
they act up in public.  The next best thing to finding a cause or cure for autism is making everyone aware of
autism. How it effects the people who are diagnosed with the disorder and how it effects their families and communities

27/Dec/2013 Friday Coach’s Choice – Classes today 6am, 9am, 5:30pm

3 Rounds for Max Points

5 Minutes Work

1 Minute Rest

5 Minutes Work

1 Minute Rest

5 Minutes Work


Merry Christmas to you and your families!

Remember, we have 3 classes today:  6am, 9am, and 5:30pm.

26/Dec/2013 Thursday WOD

Build to max effort knee pause snatch then AMRAP 10 Minutes

10 Power Snatch

30 Double Unders

Rest :30


Two classes only today, 6am and 9am.  I’ll also be in around 7:30am for a lifting/reggae session.  Maybe even play some Christmas music!  If you want to do any last minute shopping any t-shirt we have in stock is $5, cash only.

24/Dec/2013 12 Days of Partner Fight Gone Bad Christmas

As a team of 2 or individually if you think a 385 point FGB would be fun without the 1 minute rest do the following:

1 wallball, then 1 WB + 2 SDHP, then 1+2+3, etc until you complete the final 12 reps.


1 Wallball

2 Sumo Deadlift High Pulls

3 Box Jumps

4 Push Press

5 Calories Rowed or 10 burpees

6 Wallball

7 Sumo Deadlift High Pulls

8 Box Jumps

9 Push Press

10 Calories Rowed or 10 Burpees

11 Wallball

12 Sumo Deadlift High Pulls


Reps can be divided any any you want but only one partner can work at a time

Monday Dec 23rd, Thursday Dec 26th, Friday Dec 27th Classes at 6am, 9am, 5:30pm.

We will have Olympic Weightlifting on Monday at 4:15 and 5:15pm.

Tuesday (Christmas Eve) 6am and 9am

Closed Christmas Day

23/Dec/2013 Monday WOD

Build to heavy clean and jerk and high box jump then:

3 Rounds for Time

10 Clean & Jerks (135/93)

20 Box Jumps

21/Dec/2013 Saturday

7:30ish AM – Weightlifting Open gym & reggae

8:15am – Beginners Weightlifting with David Chiu

9:15am – Olympic Weightlifting

10am – Free CrossFit WOD

 Spencer is now ripped.  Hard work pays off.  

In Greg Glassman’s seminal work, Foundations, he described the perfect Crossfit session as a strength movement followed by intervals and finishing up with a blistering short intense met-con.  To me that is the essence of great program design and today our coach’s get a chance to show off their programming skills with a riff on the classic.

20/Dec/2013 Friday WOD – Coach’s Choice

Strength Movement


Short Blistering Met-con

Another great picture from Barbells for Boobs

19/Dec/2013 Thursday WOD

50 Ring Dips/Ring Rows

50 Pullups/Pushups

50 Knees to Elbows/Wallball Situps

50 Burpees/2x Double Unders

Perform 50 total reps of each combo.  For example could do 30 ring dips & 20 ring rows to get 50, or could be 40/10, or even all of one movement.  Must complete the 50 reps of each couplet to move on to the next.


This is how excited Kirk is about going Sugar Free in January.

We do a lot of 4 and 6 week challenges at WCF but for January we’re going to keep it simple with a 14 day Sugar Detox.  Day 1 will be January 6th and the challenge is simple:  Go 14 days without any sugar or artificial sweeteners.  We’ll be doing a simple buy in (hint…it involves burpees) and I’d like every single member at WCF to participate.

18/Dec/2013 Wednesday WOD

Deadlift 5, 5, 5 AHAP then:

Every Minute on the minute for 6 Minutes

5 Deadlifts

15 Box Jumps 24/20

Rest 2 Minutes

50 Burpees for Time

List load 1, load 2, and burpee time on whiteboard.


Our Holiday schedule is as follows

Monday Dec 23rd, Thursday Dec 26th, Friday Dec 27th Classes at 6am, 9am, 5:30pm.

We will have Olympic Weightlifting on Monday at 4:15 and 5:15pm.

Tuesday (Christmas Eve) 6am and 9am

Closed Christmas Day

17/Dec/2013 Tuesday WOD

4 Rounds for Time

50 Air Squats

Run 400m*

Optional row 500m/400m or 1:45 of burpees if you don’t want to run outside due to cold & inversion


Thank you to everyone who came out and supported our Barbells for Boobs fundraiser and thank you to John P for a great job organizing the event!

16/Dec/2013 Monday WOD

Overhead Squat to heavy double then:

AMRAP 8 Minutes



Rest :20

Gold:  135/93  Silver:  95/63  Bronze:  Scale as needed


Today’s the day!  Barbells For Boobs at WCF – North today at 10am.  There isn’t a 10am class at WCF but there is 815am and 915am Oly.  The Barbells for Boobs shirts we ordered weren’t as nice as we’d hoped, if you pre-ordered we’re giving them out but will be ordering nicer ones on Monday.

15/Dec/2013 Saturday

815am – Beginners Oly

915am – Weightlifting

10am – No WOD at WCF, Barbells for Boobs at WCF North (825 E Hwy 193)


Tomorrow is Barbells for Boobs at Wasatch CrossFit North at 10am.  Weightlifting will be here at WCF at 815am for beginners, 915am for the regular class.

13/Dec/2013 Coach’s Choice Friday

12-18 Minutes of Fun.  Must include pushups.


Block work during Olympic Weightlifting Class (M, W, Sa)

Another great post from CrossFitLisbeth.com:  Get to the gym. It’s that simple. Get to the gym.

Abandon the distractions, put down your work, leave the kids, or climb out of your warm bed. Whatever you have to pause, do so. Just for an hour.

Get out of your head. There isn’t one thing in your head that won’t be made better by you spending an hour in the box, an hour in your body instead of your head. Put down your worries and pick up the barbell.

You think you don’t have time for yourself. You’re so busy, so laden with responsibilities, so burdened with obligations. You can’t possibly afford 60 minutes to sweat and swear and laugh. 60 minutes to feel worse (this is CrossFit, after all), so you can feel better. How could you possibly take that time?

But you are the only person with you for your entire life. You’re the only person in your head 24 hours a day. (Imaginary friends and characters do not count here.) You don’t only deserve one hour out of 24, the people in your life deserve it too. Yes, the source of  many of those responsibilities you have — those people you love — will actually benefit from a happier, healthier you. You know this somewhere deep inside, but you tend to forget it, or ignore it. Our society praises busy, and so busy becomes its own end.

Be smarter than that. Get to the gym. The road to better doesn’t run through your couch, or your appointment calendar. The road to better runs through you.


“Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.” — Johann Wolfgang von Goethe

12/Dec/2013 Thursday WOD “CrossFit Total”

Establish a 1 rep max

Back Squat

Strict Press



This Saturday we’ll be up at WCF North doing “Barbells for Boobs.”  Both the Saturday WOD and Oly will be at North on Saturday.  Any one is welcome to participate in B4B at any level.  Donate, don’t donate, get a shirt or not, come join us at 10am and have some serious fun.  Details can be found at WasatchCrossFit.com/B4B but to reiterate:  No classes at WCF this Saturday, they’re all at North, and we’re doing B4B at 10am and you’re invited to participate, donations are welcomed but not mandatory.

11/Dec/2013 Wednesday WOD

100 Air Squats

90 Double Unders

80 Abmat Situps

70 Walking Lunges

60 Mountain Climbers

50 Kb Swings Rx (53/35)

40 Wall Balls Rx (20/14)

30 Box Jumps Rx (24/20)

20 Pull Ups

10 HSPU’s

I’m just wrapping up the 30 hour car ride home from the American Open in Dallas with Coach Chiu.  I’ll be back to regular blogging tomorrow.  For now, enjoy another great WOD!

10/Dec/2013 Tuesday WOD

Every Minute on the Minute x 24 Minutes

Min 1:  As many kettlebell swings as possible in :30 (1.5/1)

Min 2:  As many burpees as possible in :45

Min 3:  As many Unbroken toes to bar as possible

Your score is the sum of your worst round of each movement.  So lowest round of swings plus burpees plus toes to bars.

Fran.  The best in the world do this WOD in less than 2 minutes.  The best at WCF do it in less than 2:30.  The rest of us are in the 4-8 minute range.  This workout is the globo-gym equivalent of the bench press.  Get any group of CrossFitters in the  world together and inevitably the question will come up:  What’s your Fran time?  After today you’ll have an answer.

9/Dec/2013 Monday WOD

Quickly build to a heavy Front Squat double then:



Thrusters (95/63)