Nice Monika!

Sumo Deadlift high pull (SDHP), what the heck is that?  Yeah, it’s this funky move we don’t do that often.  You take your legs out wider than a normal deadlift and bring your hands in closer.  You then deadlift, pulling it up under your chin.  Just like this…

Yes, the weight is light, BUT it is still important to keep your back strong and avoid rounding! I feel like I’m starting to sounding like a broken record, but good form avoids injury!!

1/April/2014 Tuesday WOD:

“Fight Gone Task”

3 rounds:

20 Cal row
20 wall balls (20/14)
20 push press (75/55)
20 SDHP (75/55)
20 box jumps (ol’ school style, no control on top is ok today)

Rest 2 mins

*score is slowest round


Sport: Run 5K at 23:00 min pace
Front squat 5 rounds: 5 light, 5 medium, 5 heavy
Rest as needed, no more than 1:30
Practice HS walk or strict HSPU during rest

You don’t get this at Gold’s…people cheering you on during your workout.
I love this picture!  Good job Nelson

Today is your last day to submit your scores for the last open WOD, 14.5. At the end of 14.4 we have several athletes high on the leader board. Adrian and Tiffany are both in the top 50 for the World and 3rd in our South West Region. Michaela is sitting pretty at 34th and Jackie in the top 100. We have several others that have done really well in one of the toughest regions to compete in. I believe these athletes give us all something to be excited about and someone to cheer on. Regionals will be here in Utah again, May 30 – June 1, plan on setting that weekend aside to either come volunteer or watch and enjoy the energy of your crossfit community.

31/March/2014 Monday WOD:

20 min AMRAP

5 pull ups
10 push ups
15 air squats
5 power cleans *(225/135)
* not from coach: athletes should be able to touch and go
for a double on the cleans if not the weight is too heavy


Sport: prior to WOD build to heavy power clean then…split jerk
5×3 @ 75% (5 sec pause in split for each rep)

This is the last open WOD of 2014, and a first of it’s kind at that. Either you really enjoyed the open and did better than you thought, or it brought out your weaknesses and you know where you need to work a little more on this year for next years open. Either way, I hope it was a good experience and you did learn from it. Crossfit is not a sport that you come into and master, it is a challenge every day. You may be strong, but need to improve your motor. You may be a cardio machine but lack in strength. You may rock at Olympic lifting, but your gymnastics skills hold you back. I love this about crossfit, it is something I will never master in my lifetime. I have a never ending list of things I can improve on. Hence, crossfit never gets boring! So enjoy this last WOD, do your best, be happy with it, and continue to work hard in the gym.

28/March/2014 Friday WOD

Workout 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters



Coaches corner: Andrew Cherry

I will never forget the day Andrew came into my boot camp class.  I knew he would be “graduating” early after seeing his natural athletic abilities.  He was soft spoken, but told me in his Texan accent that he would love to be a crossfit coach.  Not much longer after that he went to Vegas  – you don’t only get married there – and got his level 1 certification.  It’s his self motivation and determination that stands Andrew apart from so many others! Here’s more about your evening WCF coach:

I am an active duty service member.  I obtained my Crossfit level 1 certification in April of 2013 and never looked back.  I didn’t do things the traditional route as a kid by playing conventional sports.  Instead I found motorcycles at a young age and raced Motocross, Hare-scrambles, Enduro’s and pretty much anything else you could do on two wheels.  After many broken bones and nearing my high school graduation, I enlisted in the service and pursued many other fitness ventures.  I competed in many half marathons, a couple of full marathons,  Xterra Off road Triathlon series, Go-ruck challenge and many other events.  Fitness has always been a big part of my life.  No matter what type.  I just love to see how far the body can be pushed.

I know I may not be the most qualified coach, but I feel that every coach brings something different to the table. My best qualities as a coach would be patience, laughter and a lot of high fives! It is important to me for everybody to feel welcome and have that sense of accomplishment no matter what the workout is. I am humbled to have the opportunity to train and hang out with the highly motivated and truly dedicated people at Wasatch Crossfit!

27/March/2014 Thursday WOD:

Build to heaviest power clean in 10 mins


EMOM for 10 mins:

3 hang power cleans (@ 70% of weight established)
6 split lung jumps


SPORT: WOD + 30 Turkish Get ups


Kathy showing the perfect “chest through, feet back” for a kipping pullup

Is strict or kipping pull ups better?

That is a debate in the fitness world. The question leads to…how many reps will be done, is there injury involved, what’s the goal and so on.

Strict: Muscle isolation, recruiting specific muscles to get that chin above the bar.
Kipping: Full body movement, snap the hips to help lift your chin above the bar.

The question has been asked over and over again, isn’t kipping cheating?

First off, there aren’t any rules that say you must do a pullup either way. Sure, if you’re in the military, you may be required to do it one way, but for most of us, it’s just a matter of preference.

Although I ask you…

Is becoming more efficient in your movement a bad thing?

We all want strength that is APPLICABLE to real life situations…functional movements, right? In athletics and in real life, we don’t ever try to isolate certain muscles to do work. For example, while helping a friend move, are you thinking about how best to activate the proper muscles to move the desk or couch – you’re more concerned with conserving your energy and using your entire body to accomplish the task at hand as quick as possible. Functional movements = capacity to move large loads over long distances quickly.

That’s not to say that the strict pullup doesn’t have value as well, and in some cases it is the better choice. Those body builders will probably stick to strict pull ups or those that are injured (back or hip) would benefit staying with strict pullups.

When it comes down to it, I believe keeping things constantly varied is the way to go. Mix it up, build strength improve your coordination and you will be that well rounded athlete you have been working towards!

26/March/2014 Wednesday WOD:

Gymnastic sthrength:


Strict chin ups
strict HSPU

“The Pump”


Bench press (155/85)
kipping pull ups
NOTE: Speed is the key, do as fast as possible

Cool down 5-10 min of DU practice


SPORT: 1 hour row (15,000/13,500)


Get your squat on!

Tight hip flexors?  Check out the video below, hopefully it will help!

25/March 2014/ Tuesday WOD:

Back squat 10, 8, 6, 4, 2
Record weight for each set, go AHAP each set


Tabata air squats
Tabata sit ups

Alternate between the two movements every 20 sec interval, completing a total of 16 rounds. Score: lowest number of reps for each movement.


As of Sunday night Wasatch CrossFit Blue is 8th worldwide out of over 4,400 CrossFit affiliate participating in the Open.  This year we have both Adrian Conway and Tiffany Hendrickson in the top 50 worldwide and Michaela & Jackie are within striking distance of qualifying as individuals.  Our team scoring has been a team effort and every week we’ve had different athletes scoring point for WCF Blue.  I’m proud of two things:  That our CrossFit in humble Layton Utah has the seeds of greatness and that if someone walks in the door at WCF as a newbie, maybe overweight, having recently had a baby, or intimidated by CrossFit, they’ll be welcomed into our family.  I want our CrossFit to be great and the most important thing we do is positively impact people’s lives and health.

Our Spring Nutrition Challenge is coming!  This year we’ll be doing a 5 week challenge with great prizes and 3 different eating plans:  Get Lean, Get Strong, and Get Well.  The challenge will kick off April 10th with a potluck at WCF and a nutrition Q&A.

24/Mar/2014 Monday WOD

3 Minute Ascending Thruster ladder

3,3 Thrusters & Bar-Facing Burpees

6, 6 Thrusters & Bar-Facing Burpees

9, 9, 12, 12, 15, 15, etc.

Rest 3 Minutes

6 Minute AMRAP, same as above

Rest as needed

As many strict pullups as possible in 5 Minutes



I drank the “kool-aid” a little more than 3 years ago.  My husband decided he was going to do it for the summer and “really get in shape” .  After one month of his constantly talking about these WOD’s he would do, I decided I would try it for the rest of the summer with him.  Yeah, a week in and I knew I wouldn’t be going back to that good ol’ Gold’s Gym.  I had a coach teach me step by step the lifts and movements for each WOD.  That coach even warmed me up and cooled me down.  I couldn’t believe it, I didn’t have to walk in the gym and decided how long I would be on the treadmill and what body part I would work out that day.  It was all given to me, I didn’t even have to think about it.  Oh, how nice that was and still is!!  I would love to share my “kool-aid”, try it and you will see!

22/March/2014 Saturday

8am beginner Olympic lifting

9 am Olympic lifting

10 free WOD

21/March/2014 Friday’s WOD

Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Esteban, Diego, Amy, Gabriela, Kylie and Mason

Esteban, Diego, Amy, Gabriela, Kylie and Mason

She's a machine!

She’s a machine!

Coaches corner:  Amy will most often be found with a smile on her face.  She is someone that you like to be around, with her positive attitude and helping hand.  Here is a little about another wonderful WCF coach…

Amy has always been very active. She grew up dancing and tumbling. She cheered in jr. high and high school. Her favorite part of cheer was the tumbling. At one football game she challenged herself to do back handsprings across the entire field and made it. After high school she attended Utah State University where she was swept up by a handsome Argentine and the rest is history… 🙂
Amy has a passion for running. She has run several races including: Boston Marathon, many Bairgutsmans, several ½ marathons, 10ks and 5ks. In 2011 she saw the CrossFit games on ESPN. She had never heard of CrossFit but knew immediately that she wanted to do it. Well providence has it that she saw a coupon the following month that read, “Try CrossFit for free” and the rest is history…she now has the best job in the world. She received her crossfit level one in January 2012 and her specialty endurance class in March 2012.
Amy is the proud mother of four awesome kids. Gabi 14, Mason 11, Diego 9 and Kylie 6. She loves watching them in all their activities including soccer, track, gymnastics, tennis and basketball. We are a very active family. It’s very common to find the whole Uboldi clan out back playing a game of basketball, soccer, volleyball or badminton. One of her favorite hobbies is playing tennis with her husband Esteban. They play whenever they get a chance and there is always a back rub bet on the line. Other hobbies include gardening, journal writing, painting and dates with the hubby.

20/March/2014 Thursday WOD:

Build to heaviest power snatch in 15mins


10 rounds for time:

10 deficit dead lift = 135/95 (feet on plates, 2″ high)
10 hand release push ups


**Marshall, our Progenex representative, will be in WCF Friday morning for all 4 am classes.  More Muscle is $69, recover is $59, free T-shirt with purchase


I loved what Zach Brodis had to say about squats:

“Squatting is a part of every healthy baby’s instincts. You’ve seen all those pictures of baby’s squatting with perfect form. How did they learn how to squat so perfectly? Could Adrian Conway have an alter ego called Squat-a-Claus? Maybe he drops down chimneys and secretly teaches infants proper technique? Maybe, but since Adrian Conway’s giant power belly can’t fit down chimneys I’m leaning towards the whole instinct thing.

So babies have this voice in their head called instinct that tells them how to squat with great form. That means at some point we had a voice in our head that knew exactly how to squat!

Samurai warriors spend years of their life in meditation trying to get back in touch with their instinctual voice. The voice of instinct is actually what happens when you clear your mind and trust your body to do exactly the right thing.

Some retain their amazing squatting abilities on into their adult lives. Many others completely forget what it felt like to squat. For many, re-learning the way that their body was built to squat is an important step on their road to better fitness and health.

Firming up the shoulders, taking a big breath, tightening up, keeping the knees over the feet and pushing the hips in towards the ankles are cues that work for everyone (for a high bar back squat). Everything else varies from person to person. Everyone should experiment with squat stance width, and pointing toes out to varying degrees.

If you listen to the cues of your coaches, clear your mind, and feel your way through some squats on instinct you will find the position that Squat-a-Claus Conway would’ve taught you when you were a baby. (If he was real).”

19/March/2014 Wednesday WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Back squats (225/135)
sit ups (double the reps of squats)

Sport: 5×5 muscle ups 1:00 min rest
+ 45min of easy cardio

Reminder: Yoga 7:45pm

Carrie, taking on 14.3

After 14.3 I am sure some of you, if not all of you, are a bit sore from all those heavy dead lifts.  Hopefully it’s not in the back but in the hamstrings and gluts.  Being sore in those areas is a good a indication that you had a nice strong back!  Now that you rocked 14.3, you are feeling it, lets take care of that by working on some mobility.  (video below)  I think there are so many times that we get in the gym, do a nice warm up, a killer WOD finishing right on time to run out the door.  Well dang, a very critical step was skipped…cool down, stretching and rolling out.  I already hear it now, “my coach doesn’t stretch us out” or “there isn’t enough time left at the end of class”.  Yes, it would be nice to have a coach that finishes on time and steps you through a cool down!  As a coach, I shoot for that with every class I teach, BUT when that doesn’t happen it’s up to you to get it done.  There are several benefits, increased mobility, increased blood flow, which leads to better recovery, decreases injury and on and on. Don’t let an injury happen to get you to see the importance of cooling down,stretching and rolling out.

18/March/2014 Tuesday WOD:

3 round for time:

15 hang cleans (165/115)
20 T2B
run 400m


Sport: Row 5×500 1:00 rest
Build to heavy sumo dead lift double


3 weeks of the CrossFit Open are down and there are only 2 left.  I had the pleasure of doing 14.3 at CrossFit Blade in Phoenix AZ this weekend.  We were down there for Priscilla’s birthday (Happy Birthday!) and I figured the thicker air might compensate for my lack of conditioning.  All in all it went well and for me it showed that strength is a good thing.  For those of you who did it I scored 130 and dropped every rep from the top after 185lbs.  This worked well with a big deadlift where strength wasn’t a factor with 275lbs and below.  CrossFit tends to punish the specialist but all in all stronger athletes will often triumph over weaker.  How does this translate to real lift?  Strength is one of the most useful adaptations.  Strength makes snowboarding easier, hill running easier, lifting groceries and your neighbor’s couch easier, and is also one of the training effects that sticks around the longest.  It’s ok to love the 30 minute long met-cons but by all means keep up with the strength work.

17/March/2014 Monday WOD


For time (17:00 time cap)

30 thrusters (95/65)
20 burpees
25 thrusters (115/85)
20 burpees
20 thrusters (135/105)
20 burpees
15 thrusters (155/115)
20 burpees
10 thrusters (185/125)
* burpees are over the bar and can be lateral


Sport: Front squat 4×2 AHAP
Build to heavy push jerk & split jerk complex

That’s a nice safe back.  Good Job Angela!

Just a friendly reminder from one of your crossfit coaches.  If you are doing 14.3, please remember the safety of your back.  I thought,”ouch” more than once today as I watched several athletes push their limits on their dead lift. I also cut several people off due to the “ouch” thought.  Do not get me wrong, pushing yourself is one thing I love about crossfit and needs to be done in order to see improvement in your physical fitness, BUT those improvement will come with much less risk if movements are done properly with good form! Strong back, think strong back!

15/March/2014 Saturday schedule:

8am beginner Olympic lifting

9am Olympic lifting

10 Free group class

After watching these two amazing athletes perform 14.3, there were 2 huge things that stood out to me. First, make sure you know the weight you will be putting on. The time it takes you to add your weight could make or break you! Second, be aware of your form. Both athletes backs started to round, which made me cringe! Really focus on the chest being open with strong backs! Good luck and have fun!

14/March/2014 Friday WOD

Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch


Regionals 2013…yeah pretty dang awesome!

Aaron, Jackie, Owen and Evan

Aaron, Jackie, Owen and Evan

Coaches Corner: Jackie is the type of person that everyone loves. I honestly don’t think you could find one person that could say one bad thing about her. Here is a little about your endurance coach Jackie Byington:

Jackie is a native of Utah, however, spent many of her early childhood years in several other countries with her Air Force family. She graduated from Roy High School and attended Weber State University until accepting a full-time position as CEO of the Byington household. Jackie currently resides in Syracuse with her two sons; Owen and Evan, and her extremely boisterous (as many of you have witnessed) husband, Aaron. Jackie has always been a natural athlete. She was a cheerleader throughout high school and cheered for Weber State. Jackie began CrossFit at WCF in 2009 and quickly fell in love with not only the sport but the great community. She is certified as a trainer for both CrossFit Level 1 and CrossFit Endurance. Her favorite CrossFit WOD(s) would include anything with running and box jumps……and her least favorite being anything involving a KB or a rower.

13/March/2014 Thursday WOD:

For time:

Run the loop

5 rounds of
10 evil wheels
20 supers mans

Run the loop


Sport: 50 turkish get ups +
5,4,3,2,1 strict HSPU/pull ups x 3


Being tall there aren’t many things in crossfit that I have an advantage at, except for one, rowing! It kills me to see people waist their stroke on the rower. Its the explosive drive through the heels, and the long hard pull that gets the meters. Once you have that down, if you can pick up your pace with the same explosive, long stroke you will be golden. Don’t make yourself “shorter” than you really are by going so fast your flywheel cant catch up. There is an order to rowing, as I teach those I have in bootcamp, legs then torso, then arms and the return is reversed, arms, torso, legs. Its an explosive movement, drive, pull, release, return. In this video you will see many common errors that we all make and how we should actually row. Today is a great time to work on the right technique!

12/March 2014 Wednesday WOD:

Strength: Build to heaviest dead lift triple (must be touch and go) in 12 mins


“Two Hates”

partner row or airdyne

Row:  500m-400m-300m-200m-100m
Airdyne:  50cal-40-30-20-10

(one partner rows or airdynes, while the other rests)
Score is total time for both partners to finish


Sport: Oly or build to a max snatch then 3×2 at 80%

Reminder:  Yoga tonight, 7:45pm


That’s right, ripping is NOT good!

This month we will be working on pull ups and kipping pull ups.  That means a lot of time on the bar.  Because of the time we will be spending on the bar we want to make sure we take care of our hand, to minimize tearing, ripping or blisters as much as possible.  When I first started crossfitting I felt my rips, even more so, my bloody rips were small “trophies”.  “Look how hard I pushed it”  as I would flash my hands with one or more rips on them.  Thank goodness the years have wised me up and now I know that was a crazy way of thinking.  Not only did those “trophies” keep me off the bar for the next few days, but they kept me from completing WOD’s, exposed my heads to possible infection and hurt like heck when I washed my hair!  This link has a pretty good article on ways to take care of those sweet hands of yours.  Read it and take what you will from it.  Everyone is different, find what works best for you and your hands!

11/March/2014 Tuesday WOD:

20 min AMRAP
30 wall ball (20/14)
20 burpee box jumps (24/20)
10 strict pull ups

Sport: row 30/30 20 mins challenging pace
5×2 weighted chin ups

Reminder:  Yoga, Wednesday night at 7:45pm


Jackie B is off to a great start in the 2014 Open!

Owner’s Corner:  After the first week of the CrossFit Open Wasatch CrossFit Blue sits in 40th place worldwide.  There are over 4,200 teams competing so our week 1 scores put us in the top 1% worldwide.  With Tiffany Hendrickson’s 14.2 score sitting at 2nd worldwide as of Sunday night we’re unlikely to go down much.  On top of having three Games level athletes training and/or scoring at WCF I’m proud of the fun, camaraderie, and culture of excellence that we have from our best athletes to the people like me who are doing the Open this year for their own satisfaction rather than any hopes of competing with Froning or Briggs.

On top of the fun of the Open this month’s programming via Adrian will be emphasizing pullups.  First, gaining the strength to be able to perform strict pullups and second getting proficient at glide kips for kipping pullups.  Be smart with your shoulders and hands and get ready to reel of 21 unbroken next time we do Fran.


Ascending Ladder AMRAP 8 Minutes

Thrusters & Toes to Bars

2, 2, 4, 4, 6, 6, 8, 8, etc. as high up the ladder as possible in 8 minutes.


Sport:  Build to heaviest split jerk possible from blocks then build to heaviest hang squat clean triple

Run 6 x 400m with 1:00 rest, negative split all intervals with emphasis on form.

Chris working 14.1

Did you know Saturdays at 10am is a free WOD for you and your family and friends?  Well, it is!  It’s a prefect time to introduce them to the wonderful community of Crossfit.  Bring one, bring all and get a good sweat on together!

8/March/2014 Saturday schedule:

9am Olympic Weight Lifting

10am free WOD group class