Have you ever been discouraged by a taking a look at the whiteboard? What’s the whiteboard for? What do you think?
“Sure, it’s good to have some people whose scores you check to make sure you’re on the right track and you’re giving your best effort, but turning it into an über-competitive platform for being critical of yourself or for bragging about your superiority over others goes against the spirit of CrossFit.”
“Prove yourself when you really do lose count of your reps and you start over to preserve the integrity of your workout. Prove it by no repping yourself when you know you didn’t get low enough or get your chin over the bar, even if no one else is watching you and calling you out.”
Just a few quotes from this article, “5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience”. Take a look at it, it’s a good read!
If you don’t know Jessica, then you are missing out! I am one lucky coach to have her in my 9am class. She always works hard, has the wittiest comments, and can belch like no other. Jessica, we love having you at WCF, thank you for contributing to make Wasatch a wonderful community! Here is a little bio about her and what has lead her to this point in her life…
I was born and raised in the Hudson Valley; 90 minutes outside of New York City. After graduating with a Bachelor Degree in English, with a double minor in History and Political Science, I moved to Utah, to go skiing for one season – and, I haven’t moved back yet! After wrapping up a career as Regional Director in the HR, Staffing & Recruiting industry, I met and married …. the man, the myth, the legend …. Vaughn Vernon! I am primarily a stay at home mom to our two young children – Jon, 8 and Mia, 5 – but, I do spend time doing support work for Vaughn’s business, Affiliate Guard.
Vaughn began Crossfitting, with Damon, back in the Kaysville days – around 2009. Although I did pilates and yoga several times a week, I didn’t put a lot of effort into taking care of my health and I certainly had no interest in coming home from the gym looking anything like he did when he got home from his workout … purple faced, sweaty, veins popping everywhere (if you’ve done a WOD with Big V, you’ve seen this face!) At my 40th birthday party, Damon said something that really lit a fuse under my toosh; so I decided to see if he was right or not!
I started Crossfit, at Wasatch, in February 2012. My very first workout was an Open WOD – 7 minutes of burpees! I was railing thin, weak, had horrible eating / nutrition habits and really struggled getting comfortable with the movements. I can clearly remember being really annoyed with Vaughn and Jen Troxel for pushing me to try a 73# deadlift! After two years, I feel like I have learned and progressed so much …. thanks to my awesome coaches and thanks to myself, for making sure I do no less than 3 WODs per week. I’m excited and optimistic to achieve the goals I have for this year and move on to set new ones!
In my spare time, I like to do anything with my family. We love to camp, ride 4 wheelers, dirt bikes, etc. I also love to do yoga, cook, volunteer at my kids’ schools and we recently bought a new home that will keep us busy updating and redecorating.
And …. if you’re wondering …. yes, Damon was right!
Today we’ll be posting the week 1 tally to our Facebook page for the Spring Cleaning challenge. How’s it going for you? Have you been hungry? Are you breaking through and seeing performance increases? How are your energy levels? Regardless of which plan you’re doing remember to communicate with your coach and make sure to tweak it as needed. I remember a great conversation I had with an athlete about midway through our last nutrition challenge. She told me “Eating this much meat makes my stomach hurt, what should I do?” We went through a quick checklist: Good sources? Yes. Taking Probitiotics? Yes. Any known gut issues? No. The solution: Eat less meat. It was really that simple but she wanted someone to confirm what her body was clearly telling her. One of the best parts about eating clean (other than leaning out, higher energy levels, increased performance everywere) is that we get back in touch with our instincts about eating. If you go without sugar long enough you’ll start to realize how sugar-laden everything is and your cravings will change. The same goes for most things that are bad for you. This week train dirty, eat clean, have fun!
GET YOUR SCORES, LAST WEEK 40 PEOPLE SUBMITTED. GET THEM IN! SEE BOTTOM OF BLOG POST
28/April/2014 Monday WOD
10 Minutes to establish heaviest 2 Rep Overhead Squat then:
5 rounds for time of:
400 meter run
95/63# Overhead squat, 15 reps
Here’s another coach that I didn’t know until this spunky blond came into the gym last summer and asked if she could shadow me. We had some good times working the 9am and 10 am class together. What you see is what you get. Lindsay is fun, out going, kind and makes the best Crossfit faces ever. She works her butt off in the gym, which is inspiring! Once again another wonder WCF coach! Read on to learn more about Lindsay Jorgensen…
I am 23 years old, born and raised mostly in Utah in the Ogden area. I went to Bonneville High School, and attended college at Weber State University, where I was a student-athlete playing on the soccer team. (No, that doesn’t mean I love running…). I have a Bachelor of Integrates Studies degree in Family Studies, Technical Sales, and Exercise Science. I played on the Utah ODP team for 3 years, as well as in the semi-pro women’s league for 3-4 years, and I still try to play soccer as much as I can.
I have been married for almost 2 years to Tyson Jorgensen, and we have the best time together. You might often see Tyson and I competing against each other in WODs at the gym. With us, it’s always a competition for bragging rights. It’s pretty intense. And awesome.
Hobbies… You mean other than CrossFit, youtubing CrossFit videos, and reading CrossFit articles? Haha I like to be outside. Sometimes, I like to actually DO the crafts I find on Pinterest when I’m feeling crafty. I really love to personal train young kids for soccer!!
And I like baking. Because I love sugar. Not a good thing for a CrossFitter.
My athletic goals… I want to qualify for the CrossFit games. Team or individual. I know it’s gonna take a lot of years of hard work and dedication, but I’m willing to do it.
My other goal is to start playing again for the semi-pro women’s soccer league.
Last goal, I would also like to have shoulders and lats like Tiffany.
Why would someone want to train with me? Because I am in love with CrossFit. I have a passion for this sport and i have a passion for fitness. I love helping people make improvements in their lives, I am willing to help people with any aspect of fitness.
25 / April / 2014 Friday
* must include any variation of a pull up
and 100 push ups
“Karen” is no joke! 150 wall balls can tear up those quads. There was some belly aching today about being too sore to jump the box. The one thing they did right, was coming into the gym to work that lactic acid out. Here is another way to help loosen up those legs. If you haven’t noticed by now, I am a big fan of K-Star. He has a mobility for almost any issue you may have. Anytime you are having tightness here or there and your normal stretches aren’t helping, check out K-Star.
24 / April / 2014 Thursday
Build to AHAP Push press in 10 mins
21, 15, 9
Rest 5 minutes
50, 40, 30, 20, 10
Singles (one leg at a time, 50 left 50 right and so on)
Shin splints…who has them? It seems I have had a lot of athletes lately suffering from these annoying pains! Now that it has been nice we have been out and running a bit more. It’s a shock to your body especially those shins. Lets talk about how to get them better and prevent it in the future.
1. Rest your body. It needs time to heal. That does not mean avoid the gym, that means sub rowing or biking for running. Double unders and jumping down from the box can really irritate them as well, so rest from those movements that hurt!
2. Ice your shin to ease pain and swelling. I am a true believer in using ice to heal. The best thing I did for my shins was ice massage. Buy little Dixie cups, fill them with water and freeze. Once solid, use them to massage your shin and areas around the shin. Do this until the ice is gone. Be consistent and you will be grateful!
3. Anti-inflammatory painkillers, like Ibuprofen, Advil, or Aspirin, will help with pain and swelling. Although some people do not like taking pain killers, there are plenty of homeopathic painkillers and anti-inflammatories as well.
4. Range-of-motion exercises, tap those toes and keep tapping to strengthen the surrounding muscles.
5. Compression sleeve to support and warm your leg.
6. Keep your calf rolled out and loose.
These are just a few things to get you started on the road to recovery from shin splints and avoiding them in the future. Enjoy the running today…at least those that aren’t suffering from shin splints 🙂
23 / April / 2014 Wednesday
4 rounds for time:
10 Power cleans (155/105)
20 Box jumps* (20/24)
*step ups can count as RX this WOD
Sport: Oly + WOD or before WOD EMOM for 10 min, 3 power cleans, build
to heaviest set of touch and go, starting at 65% of 1RM
There are some questions floating out there about the nutrition challenge. I would love to clear them up for you!
1. Does everyone get an hour cheat window once a week? Yes, everyone does, but it is up to you. You should decided if you want to indulge or not and risk the extra time on the potty or just not feeling well.
2. How many points do you get for eating strict to your meal plan? You get 3 points a day eating strict to your meal plan. That is NOT 1 point per meal, it’s all or nothing. Stay strong ALL day and get all 3 points, if not sorry, no points for you…totally said that like the Jerry Seinfeld episode “NO SOUP FOR YOU!”
3. How are team standing calculated? Since all teams have different amount of people on them, the team points will be percentage based, so size will not matter.
4. Any other questions? I would say post to comments, but for some reason comments aren’t posting when you do, so hit up the Facebook WCF Spring Nutrition Challenge group and ask away. You will get an answer!!
22 / April / 2014 Tuesday
Death by Pull Ups
1 on min 1
2 on min 2
3 on min 3
Gold: starts at 5 pull ups
Silver: starts at 3 pull ups
*no matter where you start you still
add one pull up each min. until failure
Once you have reached failure, beginning on the next minute
row 1000m for time
*Two scores today, the number reached on pull ups and row time
This past Saturday was the Utah Olympic Weightlifting Team Championships. Our team, Team CF Utah, won it’s second consecutive championship and it was fun! We had to declare a team roster of 8 out of the 15+ lifters representing us and every one of our lifters won 1st place, some in stacked weight classes. Steph R is pictured above showing off her great form and Zach B is putting his national qualifying clean and jerk over his head! Carson and Tiffany both broke state records along with Zully and John P. More than anything lifting in a meet is fun! You’re highly encouraged to come give it a try. The first step? Come to weightlifting class at 4:30pm today.
This week wraps up week 1 of our Spring Cleaning challenge. How’d you do? Below today’s workout will be link to enter your point total but more important than that is how you’re feeling and performing. If this is your first time off of the typical American diet typically days 7-10 can be a bit rough. Get over the hump and get ready to feel better than you’ve ever felt before! The great thing about this year’s challenge is that you get a 1 hour treat window every week and that it’s not all or nothing – if you have a rough day you can wake up the next day, recommit, and make it happen.
21/April/2014 Monday WOD
Strength: Back Squat 4-3-2-2 (Building to heavy 2) *Between each set do 8-12 toes to bar.
“150 Wall Ball for time!” 20/14
Post Workout: HSPU practice- Accumulate 2:00 Hold OR HSPU x 20
SPORT: Oly+ WOD
or…… Build to 80% OH squat max in a few sets, then Snatch 7×3 @70%….no misses. Any miss results in 20 burpees between sets.
I didn’t really get to know Camille until about a year after she started Crossfitting at WCF. I had the privilege of getting to know her better when she shadowed me while doing her internship for coaching. I found she is a happy, fun loving person. She always had so much energy and enthusiasm, which I loved. She has turned into a wonderful coach. Here’s a little more about your early AM coach.
I grew up in Kaysville and graduated from Davis High before going to Weber State on a track scholarship. I competed in sprints and hurdles and finished my career with 9 all conference medals. I received my BS in Health and Physical Education with a minor in Coaching Sport. Then I went on to get my Maters degree in Exercise and Sport Science from the University of Utah. I am very passionate about lifelong physical activity and in helping people of all ability level achieve their fitness goals. Currently my goal is to have a healthy baby girl, due June 1st!! Then clean and jerk 205# and snatch 160# by the end of the year. If you didn’t know, I am the Health teacher at Central Davis Jr High and am the head girls track coach. I love being busy, spending time with my husband Justin, being active outside, camping, cooking, working on DIY projects and playing all kinds of games.
3 – 4 min AMRAPS
with at least 2 min rest
If I don’t ever want to be an Olympic lifter, does learning these lifts benefit me in “real life” ?
The answer is simple, you may not know it, but yes it does! The other day I was taking a load of dirt from one end of the yard to the other. It was pretty dang heavy. I wasn’t tall enough, or strong enough to curl the wheelbarrow up , so what did I do? Without thinking about it, I did a nice hang clean, it went right up with ease, no strain to my back, arms or shoulders. It’s those moments that I realize I use Olympic lifts far more than I thought. What about those times you take a kid from the ground and throw them in the air, working the snatch should make that easier. We dead lift all the time, most often with poor form in the “real world” , hopefully getting practice in the gym will remind us how to lift kids, toys, and boxes properly from the floor. What about clean and jerk? When in the world would you ever use that. Another example. In my single mom days, I had a picnic table I needed up on my deck. Well, being the prideful person I was (back then:)), I was not going to ask for help. So I got under the table , stood up with it supported on my head and then jerked it up. I proceeded to walk up the 6 steps and put it where I wanted it. ATTENTION: do not try at home. Don’t be prideful and ask for help, but in my case it was successful, yet a little scary. My point is, the lifts we do in everyday WOD’s are helpful. Pay attention, to what you do daily and how you lift, you’ll be surprised how much they carry over into your life!
In 12-15 mins, Build to heaviest box back squat with 1 sec. pause on box
In 10 mins, Build to heaviest strict press
Tabata Russian twist with plate (45/25
(sit upright with feet off the ground)
Looks pretty chill…
The view couldn’t be better…
She’s all smiles…
Yes, all these athletes looks like they are having a blast, but aren’t there days you wake up too sore, too tired and the WOD looks too easy or too hard. I know we all have those kind of days and it’s ok. if your body is telling you to take a rest day then take a rest day, but if your mind is telling you to “wuss out” here are a few suggestion to help you push through it.
First, find someone that holds you accountable. Yeah, you know that annoying friend or coach that just won’t let you skip out on a WOD because you are being a wuss! Help each other out. Text, call or be their alarm. Whatever needs be, find that trusted gym “companion” and make sure you both show up!
Second, find someone of the board that is consistently a little faster and stronger than you. It should be your goal each day to demolish your “secret board admires” time. If you don’t one day, come in the next knowing you will fight tooth and nail to inch closer to their scores. Once you do pass them, find another and another as you climb the board!
Third, sign up for a competition. Either a local Crossfit comp, a marathon, a Ragnar, Dirty Dash, the list could go on. How else can you better prepare yourself physically for a future competition…go to the gym. Better yet, sign up with a buddy. Again, you can help push each other in preparing for whatever event or competition you signed up for.
Last but not least, set goals. Have a month long goal, a 6 month long goal and a year long goal. As big as cutting a minute off your mile time to increasing a lift by 2.5#. No goal is too little or too big. Give yourself something to work towards, and when you accomplish those goals, CELEBRATE!!! I like rewards, they motivate me. Not saying they do for everyone, but find what does and enjoy it!
Those are a few suggestions on how to kick the “WUSSY” you aside and enjoy being the strong, powerful, sexy machine you are!
16/April/2014 Wednesday WOD:
15 barbell good mornings
400 m run
15 weighted sit ups(DB behind head)
75 double unders
2 rounds for time:
25 push ups
2:00 accumulated plank (once form breaks, time stops, rest and start where you left off with time)
* 3 scores, slowest round of PART ONE, slowest round of PART TWO, total time of PART THREE
After yesterday’s WOD, you may really find this useful, so try it out. Loosen up that lower part of your body, get ride of those aches and pains. Take care of it before it becomes a problem. A good cool down is as important as a good warm up! MOBILITY…
You made it through your first day. That’s exciting!! How did you feel? Proud of yourself for deciding to commit to it and then actually doing it. How many of you was this the first time going a day without sugar, chocolate, cream in your coffee or whatever your vice has been in the past? I remember a month into starting Crossfit, WCF had a nutrition challenge. I told Damon there was no way I could go a month without my peanut M&M’s, it was my “crack”. Sad to say, I did not do that challenge and continued eating my M&M’s religiously. Fast forward 6 months, now with more Crossfit experience and watching people change in front of me that first challenge. I decided I would take on the dreaded “no peanut M&M’s or even chocolate” diet. To my surprise I could go 6 weeks without one ounce of my “crack”. I will admit I wasn’t the happiest person to be around, but to make it through the challenge was a huge success for me. I realized I have control over what I eat, chocolate or food does not control me! Jump ahead 3 years and 4 challenges later, I have learned so much, but still have so much more to learn. I started the Zone Diet plan, what eating plans are you guys doing and why? Post to comments.
5×5 bench press
max rep strict chin ups between each set
Today is day 1 of our 2014 Spring Cleaning Nutrition Challenge. Monday at Noon is the cutoff for joining in on the fun. With 3 eating plans to choose from there is something to support everyone’s goals. Below is a summary of the challenge guidelines including helpful links on the eating plans. The purpose of this challenge is to get you to the body composition you need for optimum performance. For most of us this means leaning out, for a few of us this means gaining muscle. You can choose from 3 different eating plans to get you to your goals.
1. Eating Plans
The Zone – Nothing is forbidden, some foods optimal., some aren’t. Involves weighing and measuring. The zone is about getting the proper quantity of food to lean out and/or be your best.
Paleo Plan – Using the Paleo guidelines set out by PaleoPlan.com you’ll omit sugar and processed foods from your diet. There is not recommended portions with Paleo but most people lose body fat and if they eat sufficient starches perform well. Our login is wasatchcrossfit and our password will be posted to the whiteboard in the hall way our you can text me at 801-643-1504 for it.
Spring Cleaning Challenge – Calories are counted and you will have a recommended amount of carbs, fat, and protein. Similar to Zone but without weighing and measuring. You will need to track what you eat using a free app such as LoseIt or one of the million ones out there.
For Gainers – Pick a meal plan and add the protein powder of your choice to milk or unsweetened almond milk. Each plan includes a 1 hour treat window each week. Eat what you want in that window but within reason.
4 per week at WCF one of which can be AR. If you leave town text your coach or Damon for on the road workouts.
1 workout can be a hike, a run, a bike ride, a swim, as long as you’re vigorously moving for 30+ minutes
Active Recovery – Each week there will be an active recovery workout posted to the whiteboard. You can come in and row, bike, jog, and stretch if your muscles and joints need a break.
4. Complete the Benchmark Workout “Fight Gone Bad”
If you scale the first time you do it, use the same scaling the 2nd time so you can compare apples to apples.
5. Track your points daily (Max of 35 points/week)
Eating to your plan – 3 points/day (21 weekly max)
Training – 2 points/session (10 weekly max)
Recovery – 1 point/session (4 weekly max). Recovery can be yoga, a Mobility WOD, a 20 minute nap, or an hour or more outdoors doing something you love.
Helpful Information: Please join our Facebook group for posts on recipes, helpful hints, and to support each other. It’s highly recommended that you take a “before” picture. You’re welcome to submit the before/after but these are for YOU! If you’ve ever had an eating disorder please talk to Damon (801-643-1504) privately before beginning this challenge. The points are to help you stay accountable. If you fall off the wagon one day you’re still in the challenge – just get back on it the next day and be committed to RESULTS! Check the blog on Monday for a form to submit your points. Last but not least – stay the course! Our athletes get better results in 5 weeks of 100% strict eating than in 5 months of so-called “80%.” You can do this and it will be worth it.
I think we all can admit we love the community of Crossfit. Now, here is a chance to support the community we live in. Weber State Rugby has invited the Crossfit community out in support of them making it to the playoffs. The more support the better! Two tough sports getting together for a nice throw down. Lets teach them a few things about Crossfit and I’m sure they will teach us a few things about Rugby! I have to admit, I think Rugby players are crazy tough. I am sure there is no room for whining, like I find myself and other doing during a WOD, not to mention any names “cough, cough, Angie and Aaron 🙂 It should be a good time. Hope to see you there!
If you don’t know about our Spring Nutrition Challenge by now, you must be living under a rock. So for those that are living under a rock, here is the scoop.
We are having a Spring Nutrition challenge. We want to change your body composition, help you feel better, give you more energy and over all become healthier! Here is how: choose from 3 eating plans AND *Always eat breakfast *eat every 2.5-3 hours *drink 3 liters of water (96oz) daily *get 8 hours of sleep, no less than 6 *limit carb intake after 4pm (unless after evening workout) *eat whole, real food. Tonight we will have a Q&A at WCFHQ at 7:30. Be there with any questions you may have and they will be answered, this will start you off on the right foot. Of course there will be points and prizes to help motivate you, but the real goal is to better your body composition in return becoming healthier. If you haven’t registered, have no fear, it’s not too late. Scroll down to our blog on April 6th, there you can make the commitment for a healthier you!
Build to a heavy back squat of 4
“Race to 300”
50 wall balls (20/14)
50 KB cleans – 25 each arm (53/35)
50 bent row (95/65)
50 box jumps
50 jack knifes
50 back squats (95/65)
Sport: AM/PM Bench Press 5/5/5×5…5 light,
5 medium, 5 heavy, 5 rounds. Rest as needed
work “L” pull ups and toes to bar between sets (practice)
Row 5K – 75% effort
What’s a benchmark WOD you ask? Benchmark WOD’s are a way to measure your improvements in the 10 aspects of fitness, which are:
1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
These are the aspects that encompass complete fitness and the Benchmark WOD’s are programed to measure the improvements throughout. Along with our PR board we have a Benchmark board. We will be keeping track of the top RX Benchmark scores in the gym. Everyone has strengths and weaknesses. It’s fun to see all the different names up on the board. It won’t be the same name for all WOD’s. Have fun with it and shoot for getting your name up on the board!
21 – 15 – 9
Sport: Oly + 400m run x 10
2:00 min rest, 1:15 goal pace
** YOGA **
last night of Yoga for 3 month.
Ximen will be headed to Arkansas for 3 months, so get in there at 7:45pm and enjoy her last class!
Have you noticed our nice new PR Board? It’s our goal to fill that baby up. We would love to see first time pull ups, lifting PR’s, PR running times, rowing PR’s, really share your big and small successes. It helps motivate others and keeps us striving to improve! Let’s cover that white board with success!!
Max effort in 1 minute of each movement:
Rest 1 min
Sport: before WOD:
2 rounds for time
10 muscle ups
10 bar muscle ups
Front squat 4×4 AHAP