Michelle, Violet, Rich and Olivia

Michelle, Violet, Rich and Olivia

What is your favorite thing about Crossfit?  I think it would be safe to say, most everyone’s number one answer would be the community.  Yes, I love our community.  It’s my home away from home, my family that’s not blood, it’s full of friends I turn to and hang out with.  Its amazing all this has come from a place I merely went to to stay healthy and look better in a swim suit.  In a time of need our community comes together, we help each other, we work together, we lean on each other, we cry together and we sweat together.  Please join your community today at 10am at Wasatch Crossfit North (825 E Highway 193) for a memorial WOD in honor of Violet, who is loved and missed dearly by one of our own, Rich Villalobos.


1/March/2014 Schedule:


Beginner Olympic Lifting 7:30am

Olympic lifting at 9am

Memorial WOD at 10am (childcare provided)

$5 donation would be appreciated


I will have to admit this looks like a pretty fun one. Or maybe it’s just that I’m excited it’s not snatches and burpees, like last year.
I really liked Garret Fisher shirt, it said “Just the Beginning” That’s right, this is just the beginning. For all of you that have registered HECK YEAH, for those that are still on the fence get your butt in gear and sign up. Really, there is no reason not to and there will be no regrets! Lets throw down and have some fun today with 14.1!

28/Feb/2014 Friday WOD

14.1 Open WOD

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps



For many of our athletes, this is your first time experiencing this exciting event, and now is a great time to clear up any questions you may have.

What is the Crossfit Open?

The Crossfit Open is the start of the road to the 2014 Crossfit Games. The Open consists of 5 workouts over 5 weeks. All athletes interested in participating have the option to perform each workout at a registered affiliate (Wasatch Crossfit) or to submit a videotape of their performance to the Games website.

Is it too late to register for the 2014 Open?

NO!!!  The first workout, 14.1, will be announced tonight at 6:00 pm MST and you will have until 6:00 pm MST on Monday, March 3rd, to register and submit your scores.

How do I register for the 2014 Crossfit Open?

1. Navigate yourself over to http://games.crossfit.com/

2. At the top right side of the website, you’ll see a photo that says “THE OPEN” in white and “REGISTER HERE” in blue. Go ahead and click there.

3. If you signed up for the 2012 or 2013 Crossfit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information.  If this is your first time, go ahead and create a login.

4. Once you login, they will ask you some location information and ask for payment; the cost for the Open is $20.

5. You are now done and ready to challenge yourself in the 2014 Crossfit Open 🙂

Are we allowed to scale these workouts?

I know that many of you are hesitant about signing up because you are worried that you are not strong enough or fast enough to perform these workouts. Have no fear!  You can attempt it RX, go for a PR or do it scaled – the option is yours.

When am I doing the workout?

This is the thing –  you’ll be doing the workouts whether you register or not! We are planning on incorporating each weekly Open workout into our normal Friday group classes.  That way, you can perform these workouts with your normal group of buddies and just have a blast with it.  If you are registered, but can not do it Friday, just coordinate with a coach for another time.

What about judges? Do I need to take the judges course?

Any athlete who hopes to compete at Regionals will need a registered judge who has passed Crossfit’s Judges Course.  If you do not plan to compete at regionals it is not mandatory to take the course, but would be a great help in judging others.

And now for a little inspiration…

27/Feb/2014 Thursday WOD


Sumo DL 2,2,2,2,2


21 15 9
Sumo Deadlift High Pull with KB (2p/1.5p)
Ring Dips


SPORT: EMOM for 10 mins
10 burpees then 5 box jumps
Complete before or after WOD



pose POSE Running…work on it today!

While the weather is nice we will be enjoying running today.

Take this first run of the year to set a time for what you

will strive to beat through out the year.

26/Feb/2014 Wednesday WOD:

Run loop for time

Rest 3 mins.

Max double unders in 3 mins.

Cash out: 30 toes to bar


REMINDER: No yoga tonight


SPORT:  Oly + WOD + easy 5k row


This says it all…

I remember when I first started coaching I was very intimidated.  I had been crossfitting at WCF for just over a year and had been coached by some amazing coaches.  I thought, how in the world am I going to fill those shoes.  It wasn’t until someone very wise told me that I wasn’t filling anyone’s shoes, I was making my own.  I would be my own kind of coach and have my own “Amy” style of coaching.  Over 2 years later now that has shown to be true.  Here I am again intimidated by the standard that has been set by Damon, the personal stories from far more years of experience than I have and the mass amount of knowledge he somehow finds to store in that head of his.  So here’s to a new blogger and a new experience for us all.  Don’t fret too much, Damon will have a weekly appearance every Monday. Cheers!

25/Feb/2014 Tuesday WOD

single arm KB OH lunge
3×10 each arm (light weight)


7 min AMRAP
Reverse Burpees (video below)

Rest 3 mins

3 min AMRAP
Hand release push ups
SPORT: 50 strict C2B pull ups/ 4×5 each leg, single RDL with barbell
AM/PM: 10x500m row or 10x400m run (1:00 rest)…Keep pace manageable in order to negative split final 5


StephRCongratulations to everyone who lifted at Hoisting with Heart this past weekend up in Heber!  Many state records were set and it seemed like over half the meet was wearing “Team CrossFit Utah” shirts.  Kudos to Coach Chiu for helping grow the sport so much in Utah and for doing a great job coaching our lifters.

On Saturday, March 1st, we’ll be doing a memorial WOD in honor of Violet Villalobos.  Rich’s daughter recently passed away at just 5 months old.  $5 donations would be appreciated and there’s a direct Wells Fargo memorial account set up by the Villalobos family (acct # 7366152119) if you wish do give directly. 

24/Feb/2014 Monday WOD

Strength: Overhead Squat 10,10,10


4 rounds for time.

10 power cleans

10 Front Squats

10 Shoulder to OH

Gold: 155/125 Silver: 135/95 Bronze: scale as needed.

Sport: 5×5 muscle up (ring) work on skill, turnover and sitting through window. Rest as needed.  Then do 100 banded Good mornings, not for time.
AM/PM: 5×50 cal bike (girls 5×35) (1:00 rest)


Saturday:  There won’t be weightlifting this Saturday because of the meet in Heber.  Good luck to Zully, Mike, Shane, Carson, Michaela, John P, Steve, and Steph R.  I’ll also be lifting as will both of Coach Chiu’s sons.  I guarantee state records will fall!

21/Feb/2014 Friday WOD “Coach’s Choice”

Must include Power snatch Rowing (short, long, per round or 1 effort)


Rowing has technique?  Yes and we all need work:  http://www.concept2.com/indoor-rowers/training/technique-videos/common-errors

20/Feb/2014 Thursday WOD WOD: “Adrian Gone Bad”

KB swing (1.5/1)

Split lunge jumps

burpee (hurdles 12’)

Strict pull

Ball slam 30/20*


Notes from the coach:  3 rounds of 1 minute at each station plus 1 minute rest.  Will be 17 min. workout total. *score is total reps!  Squat for ball slam. Should be a day barring injury that everyone RX’s!


Sport: 3 max set of ring dip + 25 ghd sit up between each.

Notes from the Coach:  Scale accordingly, athletes are encouraged to know that if any of these reps have to be done as singles for the dead lift, they have gone too heavy. Regional level athletes would not do even 315 as singles. Unbroken is entirely too light, think small sets for your best load.  Recommended:  Blue mats under pullup bars today just in case grip is a factor.

19/Feb/2014  “Hold on tight”

DL x 50 (135/95)

Pull up x 50

DL x 30(225/135)

C2B pull up x 30

DL x 15 (315/225)

Bar muscle up x 15


Post WOD: Ring support or Push up support accumulate 3-5 min.

Sport: Weighted pistols 3×5 each leg

Today’s programming marks a return to how we’ve done things in the past at WCF:  Everyone will be doing the same workout and then people who want more volume or competition prep can do the extra work.  One of the biggest reasons to do this is for the community aspect – we all need great coaching and it’s fun to train hard with your peers.  The way the training will be labeled is that the extra work will be called “Sport” and it’s purely optional.  Should you do it?  Ask your coach.  For most people the WOD and the additional strength and skill work are plenty and more isn’t always better.

18/Feb/2013 Tuesday WOD 

Strength – “The other total”

1 rep max clean in 7 Minutes

1 rep max Bench Press in 7 Minutes

1 rep max OH Squat in 7 Minutes


In 6 Minutes complete:

60 Burpees over hurdles  followed by as many double unders as possible in the remaining time.


Sport:  21-15-9 HSPU/T2B for time
Sport AM/PM: Row : 30/:30 x 20 negative split.

The CrossFit Open is less than 3 weeks away.  The Open is the first level of qualifier for the CrossFit Games and consists of 1 workout a week for 5 weeks which will be posted to Games.CrossFit.com along with the movement standards.  The workouts will be performed at WCF and if you plan on qualifying for Regionals they need to be judged by someone who has taken the Online Judges Course.  Head over to Games.CrossFit.com and get registered, this year there will be over 200,000 CrossFitters from around the globe participating.

17/Feb/2014 Monday WOD

Run 400m

60 Wallball 20/14

30 Box Jumps* 20″

Run 400m

30 Wallball

60 Box Jumps*

Run 400m


With higher rep box jumps it is highly recommended that you jump up and then step down rather than rebounding.  It’s your call but understand there is a risk/reward and the risk is a torn achilles, the reward is a slightly faster WOD time.


This part of the snatch is easy for most people.  It’s the getting under the bar in a nice overhead squat that takes some serious mobility.  Here’s what mobility guru Kelly Starrett has to say about the importance of mobility:

“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?’” he explains.

Mobility is important and poor mobility is often a great predictor of potential for injury.  Take some time before and after the WOD and spend it on mobility.  Ask your trainer for specific stretches and drills.  In 20 years you’ll be glad that you took a little time now to get your body ready for good movement.

14/Feb/2014 Friday WOD

Coach’s Choice


One of the things I’m most proud of at WCF is our legacy of excellence.  We’ve been doing this CrossFit thing longer than 98% of the Affiliates in the world and I’ve been at it as an athlete since 2004.  After 7 years as head coach at WCF it’s time to pass the torch to our best and brightest.  Effective immediately Adrian Conway is the head trainer at WCF and Amy Dannehl is the Assistant Head Trainer.  What does this mean for you?  Adrian will be programming the workouts, working on athlete progressions, and doing trainer development with our staff.  He brings experience as an adjunct professor at Weber State, a collegiate athlete, a CrossFit Games team 2x world champion, and getting to spend every weekend certifying CrossFit trainers and working with the best teachers CrossFit has to offer.  Amy D will be assisting him in these core tasks plus helping with all the details that go into making training great.  Amy has an Exercise Science degree, was also a collegiate athlete, and as the mother of 3 children has an understanding of what a huge part of our clientele experiences in their training and lives.  Amy’s character is stellar and her passion and excellence shine through every day in her coaching.  The bottom line for me is that these two can take what we’ve been doing and help us do it better, with more passion, and continue to create a culture that is welcoming to all, excellent in every damn thing possible, and that you all continue to have a world class training experience.  What does this mean for me?  Not a lot changes.  I’ll still be rocking out a few WODs a week, spending a ton of time trying to improve my snatch and clean and jerk, and I’ll be at WCF doing what I love the most as much as possible – training with my friends and family.

13/Feb/2014 Thursday WOD

Complete as many push press as possible in 15 Minutes

Each time the bar stops moving for more than :10 run 400m

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

“We’re on a misssion from God”  – The Blue Brothers.  And our 9am class

Sorry for the late blog post, tonight was our quarterly staff meeting.  Tomorrow we’ll be posting about some big and cool changes that are coming to WCFHQ:  A newly promoted head trainer and assistant head trainer, a new blogger, new program design, and as always a commitment to make things better at the best CrossFit in Davis County and in our humble opinion, the universe.  The changes are a reflection of the 2 biggest lessons I’ve learned as a leader:  First, hire for character, every other skill can be taught but this one (at least for adults.)  And second – find motivated people and try not to demotivate them.  At WCF we’re fortunate to have great people with amazing character who are motivated to have a positive impact on your lives every day and we are grateful for them and you.

12/Feb/2014 Wednesday WOD

Complete 4 Rounds for Time

20 Kettlebell Swings 1.5/1

20 Lunge Steps (10R+10L)

20 Box Jumps (20″)

All things being equal the best athletes in the gym are strong. And bulky? Bulky is harder than you think. If getting bulky was easy every High School boy at Gold’s gym would look like the hulk. They don’t. Strength is the adaptation that takes the longest and the one that sticks around the longest. You may be tempted to skip days like today and yesterday in favor of the 20 minute long lung burners. Don’t. Get strong, get stamina, get CrossFit.

11/Feb/2014 Tuesday WOD

Back Squat 5, 5, 5, 5, 5
Front Squat 3, 3, 3, 3
Overhead Squat 1, 1, 1

Then For Time:
Run 400m
50 Air Squats
Run 400m

What is it about thrusters that are so hard?  One of CrossFit’s definitions of functional movement is that is must move a large load a long distance quickly.  If you remember your High School physics class work is defined as load x distance.  In a thruster we are moving a load perhaps the longest the distance of any CrossFit movement.  Over and over.  In my experience there is one thing that helps thrusters be less painful:  A big front squat.  The more you squat the easier a 95lb thruster is.  So today while you’re cursing the un-fun nature of thrusters think about how to get your front squat stronger and next time Thruster Monday comes up you’ll almost welcome the damn things.

10/Feb/2014 Monday WOD

Every Minute on the Minute for 10 Minutes do 1 thruster, attempting to reach a max.  Add weight each minute.  Then:

12, 9, 6, 3

Heavy Thrusters (135/93)


Yesterday was demolition day in the child care area, today was framing.  Poke your head in and check it out.  In the main area it looks like we have a solid plan to move the rig once we finish up some repairs which will open up quite a bit more WOD area.  Thanks for your patience as we accomplish some upgrades to keep our facility a world class CrossFit box.

6/Feb/2014 Thursday WOD – Courtesy of CrossFit.com

For time:
50 Ring dips
115/83 pound Squat clean, 50 reps
50 Ring dips

Gold:  As Rx’ed  Silver:  50 Hand release pushups then 95/63  Bronze:  Pushups & scale load as needed

Great looking front squat!

You’ll notice a bit of a mess in the child care area but it shouldn’t be there for long.  We are expanding the child care area and adding a specific area for infants.  Once we’re done there we’re going to be redoing the main workout area including floor repairs, paint, possibly moving the rig, and a few other upgrades.  Last but not least, it appears that the $1500+ we spent repairing the roof didn’t help a ton and we’ll be re-coating the whole thing with some amazing polymer come Spring.

5/Feb/2014 Wednesday WOD “Death by Dumbbell”

Part 1:  Row 750m for time

Part 2:

Minute 1 – 1 rep

Minute 2 – 2 reps

Minute 3 – 3 reps

Continue until you can’t make the interval, rest 1 minute, then come back down the ladder

Dumbbell Burpee + Dumbbell Press

Choose a load that seems light in the beginning, it won’t after a few minutes.

Part 3:  100 reps of any abs

4/Feb/2013 Tuesday WOD

Strength:  1 Chinup + 1 Strict K2E:  3 x 5 or 3 x 3 (scale based on ability) then:

AMRAP 6 Minutes – Gold 95/63  Silver:  75/45

10 Deadlifts

10 Box Jumps

10 Hang Power Cleans

10 Box Jumps

Rest 3 Minutes

AMRAP 6 Minutes

5 Deadlifts

5 Box Jumps

5 Power Cleans

5 Box Jumps

For AMRAP 2:  Gold 205/153  Silver:  175/123  Bronze:  Scale as needed – Heavy with great form

All box jumps done at 20″