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!

1 / May / 2014 Thursday

Build to heaviest squat snatch in 10 mins

5 rounds

5 snatches* (165/115)
50 double unders

*can be power or squat, scale accordingly


Sport: WOD + For the next 5 weeks on Thursday’s, build to heaviest 4, back squat,
push press and weighted chin ups


Jessica, Vaughn
Jon and Mia


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!

30 / April / 2014 Wednesday

10 min muscle up practice…

8 rounds

250 m row for time*
rest 2 mins

*Score is average time of all eight rounds


30 Turkish get ups (not for time)


Sport: WOD + Oly


We are going heavy today on our Kettlebell swings. Here are a few great videos getting nit picky, check them out and see what you can do to improve your swing.


29 / April / 2014 Tuesday


12 min AMPRAP

12 Russian KB swings (1.5/2)
8 pull ups
4 reverse burpess

Cash out: 60 Hollow Rocks


Sport: WOD + For the next 5 weeks, on Tuesdays, build to heaviest double back squat,
push press and weighted chin up (can kip)

Good luck in Korea, we’ll miss you!

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!


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


Scoring:  Eating to your plan – 3/day, max of 21.  Training:  2 points/session, max of 10.  Recovery:  1 point per session, max of 4.  Need a refresher on the challenge rules?  Follow this link.



Yep that’s a bubble…trying to find her happy place

26 / April / 2014 Saturday

8am beginner Olympic lifting

9am Olympic lifting

10am FREE group WOD

Tyson and Lindsay

Tyson and Lindsay


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

Coaches Choice:

* must include any variation of a pull up
and 100 push ups

Bob, you are amazing!

“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


“Barbell Fran”
21, 15, 9

Thrusters (95/65)
Bent row

Rest 5 minutes

“Single Annie”
50, 40, 30, 20, 10

Singles (one leg at a time, 50 left 50 right and so on)
Sit ups

SCORE: total time


Sport: build to heaviest front squat as possible in 10 mins
prior to 5×2 weighted chin up


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:

Run 200m
10 Power cleans (155/105)
Run 200m
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
so on…
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


Sport: Death by burpees + WOD + build to heaviest deadlift set of
5 in 12 mins.


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.

WOD:  Karen

“150 Wall Ball for time!” 20/14

Post Workout: HSPU practice- Accumulate 2:00 Hold OR HSPU x 20

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.


Scoring:  Eating to your plan – 3/day, max of 21.  Training:  2 points/session, max of 10.  Recovery:  1 point per session, max of 4.  Need a refresher on the challenge rules?  Follow this link.