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