Leah, Jeremy, Banu, Miray and Safi

If you don’t know Banu, then you probably do not work out at WCF. She is the heart of the gym, and wears several hats. She takes care of customer service, billing and other gym manager responsibilities. She also is the CrossFit Kids coach and coaches group classes when needed. If you have any questions pertaining to your membership or billing she is the go to girl. She gets it done! Honestly, I don’t know how the gym would run without her. We are very grateful for her hard work and dedication for helping the gym run smoothly! Here’s a little blurb about Banu…

Banu attained her Lvl 1 CF and CrossFit Kids certification in April of 2010. She has been a lifetime swimmer including collegiate and Masters Utah Summer Games competition. Until CrossFit, swimming was her only sport/exercise and as a full time mom of 3, that wasn’t always practical – not to mention the plateau that came from a monotonous sport. She absolutely loves the variety, intensity, and convenience of CrossFit and the amazing community of Wasatch CrossFit specifically.

30 / May / 2014 Friday


Coaches choice:

*must include split snatches
and box jumps

REMINDER: No class Saturday, due to Regionals


Brooke, one of our newest athletes, welcome to WCF!

I could not agree more with this article!!!

When To Use Mixed Grip Or Double Overhand
Written by Hank Lopez

”Which grip should I use?” is a question I’ve been asked often during our deadlift sessions. To answer this question, I have put together some reasons to train both mixed grip and double overhand.

The Mixed-Grip
With this setup, one hand is placed overhand (pronated) while the other is underhand (supinated). This setup keeps the barbell from rolling out of the lifters hands and is often used at maximal weights, such as going for a PR.

The Pros for the Mixed-Grip

  • First, there comes a point where our grip cannot support the weight on the bar. Utilizing this grip style will ensure that you can keep moving the bar with less fatigue on the forearms, resulting in more reps and/or heavier weight on the bar!
  • Second, this grip is beneficial during most CrossFit workouts where high reps and fatigue are common. Less attention can be focused on the grip and more  thought can be put into the technique of the exercise.

The Cons for the Mixed-Grip

  • First, there are many resources that state that mixed-grip deadlifts do not increase grip strength. This may be true, however, we don’t always perform deadlifts for improving grip strength. Our grip gets taxed in many other ways – i.e. power cleans, pull-ups, rowing, snatches, etc. So this con may only partially apply to what we do in CrossFit.
  • Second, the mixed-grip does not transfer over to the Olympic lifts. These lifts are done double overhand. This could mean the weight on the bar during the clean may feel much heavier than you think it is, resulting in missed attempts.
  • Finally, those of us who suffer from chronic back pain or injury to our backside may want to avoid this grip. The hand setup will place your hips, back, and even the biceps out of correct positioning. Sticking to the double overhand grip is recommended to help protect the back.

Screen Shot 2014-05-06 at 1.50.08 PM

The Mixed-Grip

The Double Overhand
This grip is common in everything we do in the gym – and probably even outside the gym. Both hands are set up pronated over the bar; lifters may or may not hook grip in this setup.

The Pros for the Double Overhand

  • First, grip strength will be the limiter while using this grip, which is great. I like this for a number of reasons. Failing reps resulting from grip fatigue rather than mechanical breakdown tends to be much safer.
  • Second, the more you test this grip, the better off your grip strength becomes.  Grip strength will only benefit from this setup, especially when the reps schemes are manageable.
  • Finally, with this setup, your hips, back, and biceps are in a good place. This should offer you some protection if you’re suffering from back discomfort.

The Cons for the Double Overhand

  • Our hands can only hold so much before the bar slips out. Furthermore, this grip offers no security to hanging onto sub-maximal loads.
  • Unlike the mixed grip, your transition to other movements in a workout, such as rowing, pull-ups, toes-to-bar, etc. will be more difficult due to extra fatigue placed on the forearms.

Screen Shot 2014-05-06 at 1.50.26 PM

The Double Overhand Grip

As you can see, there are benefits to using both type of grips. In CrossFit, we are constantly varied and always changing the stimulus. To answer the question of what grip should be used is simple……USE BOTH! The next time deadlifts come up in the programing, I encourage you all to warm up with double overhand. Once the weights get heavier, and you feel the need to switch grips, do so. Doing this will guarantee that grip work was tested. Train hard!

29 / May / 2014 Thursday


In 10 mins,
Build to 3 rep max Dead Lift


For time:
50 KB swings (2p/ 1.5p)
50 Burpees (onto a plate)

*KB swings are American!

NOTE:  No class Saturday, We will be at Regionals, get down there for some fun!


Why should I back squat?
As CrossFit coaches we field questions from current and potential athletes all the time. Sometimes the questions are out of pure curiosity, sometimes there are asked because the athlete questions the programming and/or reasoning behind an exercise, and sometimes they are asked due to a lack of knowledge. Literally, there are hundreds of questions. Over the years, I have gotten the same questions over and over again. One from the men, “I would really like to get bigger and RX WOD’s. How can I do that?” From the women, it’s more like, “I would really like my butt and legs to be tone, no more cheese on them”. The two questions may seem to be asking different questions, but have the exact same answer: Back Squat. I found a nice article by Lori Reilly, that I think would be helpful. This is what she has to say…

Now, before we get into all the good stuff about a back squat, let’s debunk a few myths first.

1. Back squats widen the hips (ladies…). MYTH. There is no scientific evidence that supports this theory. Take a peek at Olympic Lifters. They typically spend upwards of 25% of their training on the squat. Unless they’re lifting in the heavy class, I don’t see any too wide.
2. Squats are bad for the knees. SUPER MYTH. Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries. This of course is if they are done properly: LISTEN TO YOUR COACH!
3. The high bar is better than the low bar. The low bar is better than the high bar. You should only box squat. You should never box squat. You should never do more than 5 reps. You should always do more than 5 reps. Blah blah blah. There’s no 1 way to do back squats. They’re all beneficial!
4. Squats are bad for my back. MYTH. In fact as long as the squat is performed correctly, it will help strengthen the mid-section and posterior chain as effectively as any other movement.
5. Back Squats will give me man thighs. Men – sweet. Ladies – probably not what you are looking for? Here’s the catch. Men, if you want man thighs, we can build them. Ladies too. However, the more likely result is a tight ass and firm, strong legs. In order to build those man thighs we would need to get you under the squat bar multiple (4+days) days/week and build a program designed specifically for that. Men, lets get started. Ladies, see, you have nothing to worry about!

Now we can focus on the good stuff. Why are back squats so good?

1. According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.” ‘nough said.
2. Back squats will help you run faster. One can simply apply more force to the ground when running with a stronger squat – beneficial to both short distance runners as well as long distance runners.
3. More mobility and less pain. Doing squats correctly can help increase mobility and strengthen areas that typically deteriorate as we age, such as the knees.
Back squat can help develop power. Read: I will get better at WODs because I’m more powerful.
4. A strong back squat translates directly to your deadlift, clean, and snatch. Again, this boils over into your daily WODs. If doing a WOD prescribed is your goal, squatting can help.
While the Back Squat utilizes a wide array of muscles, it’s main players are the quads, hamstrings, glutes (butt), and the spinal erectors & abs. You can see the picture I’m painting here folks. We’ve just listed some of the biggest muscle groups in our body, all used by a single exercise.
5. Back squats cure cancer. Well, not really, but they’re almost that awesome!

Bottom line guys and gals: Let’s back squat.

28 / May / 2014 Wednesday


Back Squat

5-5-5-5-5 AHAP

*All 5 sets posted as scores

Max Singles in 6 mins

IMG_3389 IMG_3408 IMG_3369 IMG_3397

Hope everyone had a wonderful Memorial Day.  Murph was a great success with a lot of you athletes pushing through that “dark place” and finishing Murph successfully!  Nelson did it RX with a 20# vest on, Erin split it with her husband via Skype, while he is in Afghanistan and Jackie and Aaron enjoyed the WOD with both their kids. It is so much fun watching all you dedicated, driven, beat down, tired athletes, push yourselves to the limit, all in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Great job everyone!!

Regionals is coming up this weekend. It’s a great chance to come out and support our own gym athletes, Adrian, Tiffany and Michaela. Check out the link for the schedule of events. It will be a ton of fun, get you competitive juices flowing or at least put you in udder amazement with the talent right before your eyes.

27 / May / 2014 Tuesday


“4 Moves, 1 Bar”

6 Rounds for time:

5 Bent Row (115/83)
7 Push Press
9 Power Clean
11 Deadlift


I love the Facebook meme going around about today not being national BBQ day.  Today is a day to honor our men and women who have served and at WCF we traditionally do “Murph” on Memorial Day.  If you’ve seen the movie “Lone Survivor” or read the book then you know what this WOD is about.  If you haven’t then be sure to come at 9am and listen to our oldest surviving veteran read Lt. Murphy’s Medal of Honor citation prior to kicking off the workout.  This workout can be complete solo or with a partner.

CrossFit Kids is right around the corner and today your kids can come try it out for free!  We’ll also have child care for $1/kid during the workout.

25/May/2014 Monday WOD “Murph”

Run 1 mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 mile


JB is a coach that fills in when he can, but most of you evening athletes see JB working his butt off.  He always has a smile on his face and keeps people laughing.  Here’s more about JB…

George aka “JB” aka “Jmost” Boulware J – Coaches Bio

I was raised in Chester, Pa which is on the edge of Philadelphia, Pa. Growing up I was involved in numerous sports, yet by the time I made it to high school there was only two that grabbed at me. I played football, and ran indoor and outdoor track, specializing in the 110 high hurdles and 400 meter intermediate hurdles.

After high school I chose to join the Air Force and bypass college. My job deals with Cyber operations. Come August I will have been in the military for 20 years. My hobbies are riding my motorcycle, playing golf, bowling, and spending time with my family. I love  watching my son play for his school’s sports team and watching my 15 month old daughter run up and down the streets with my wife.

I started crossfit by chance; I was playing professional football in the German Football League, when one of my friends told me I should try this program during the off season. He told me it would get me ready for the up and coming season. After my first butt kicking doing Helen, I was hooked, it took me a fast 23:18 to finish…lol!

I love coaching and enjoy more than ever helping people reach their goals or surpassing them.

23 / May / 2014 Friday


Coaches Choice:

weighted chin up max (can kip)


Include a pull up toes to bar combo


According to Wikipedia this is what Aerobic exercise is:
Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.[1] Aerobic literally means “lrelating to, involving, or requiring free oxygen”,[2] and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.[1] The intensity should be between 60 and 85% of maximum heart rate. As much as that is true…blah blah blah this is what I think of when I think of Aarobic exercise…

You know you were thinking the same thing…okay maybe not…you may be thinking more along the lines of this…


Either way, enjoy today’s WOD!

22 / May / 2014 Thursday


For time:

Run loop
-Row 500 m
Run 400m
-Row 500m
35 Evil Wheels

10 minute stretch

Heck yeah! Great start position!

CrossFit Kids will be starting soon. I know my kids are really looking forward to it. Check out the details below…

Full Summer June 2 – Aug 21

$99 Registration includes:
-22 classes
-T-shirt (while supplies last)

Age 6 – 10:

-Mon/Wed 9 – 10am
-June 2, 4, 9, 11, 16, 18, 23, 25;
-July 7, 9, 14, 16, 21, 23, 28, 30;
-Aug 4, 6, 11, 13, 18, 20

Age 10 & up:

-Tue/Thur 9 – 10am
-June 3, 5, 10, 12, 17, 19, 24, 26;
-July 8, 10, 15, 17, 22, 24, 29, 31;
-Aug 5, 7, 12, 14, 19, 21

-Cash Drop In Rate: $5/class
-Under age 6 allowed with adult accompaniment

-Contact Banu to sign up:


All are invited to a Paleo Medicine class Thursday 6:30 at North
Come learn natural solutions for both athlete specific injuries and overall general health.
Learn how to address things like tendinitis, headaches, sleep issues, digestive problems,
acne, allergies and more.

RSVP via text to 228-424-6725

21 / May / 2014 Wednesday



Deadlift (185/115)

Bar on back lunges (each lung counts as 1)

Sit ups




WHOOT WHOOT…that’s right we are having a summer kickoff.  We want to celebrate the success of the challenge, the start of the summer and the amazing community we have surrounded ourselves with.  Bring your spouse, your kids, some yummy food, a volleyball, frisbee, croquet set, whatever floats your boat.  We would like to share recipes that we found during the challenge or that have been a staple for you.  Sign ups will be at the front desk, so take a minute to check it out.  We look forward to a wonderful time with amazing company.


June 7th from 5-9
Chapel Street Park
152 S 900 E, Layton, UT 84041

20/ May / 2014 Tuesday


“The Other Total”
10 mins on each lift to establish

MAX bench press
MAX clean

Then 5 rounds of 30 sec on 30 off
calorie row


European Regionals, image courtesy of CrossFit, inc

CrossFit takes skills????  This weekend at the European Regional two athletes who placed well at the 2013 CrossFit Games, including defending champion Sam Briggs, failed to qualify due to one poor finish in just one of the seven events.  For Katrina Davidsdottir, pictured above, it was the rope climbs.  For Briggs it was the handstand walk.  One critical skill missing and a shot at the Games gone.  While we have a few potential Games athletes at Wasatch this tough lesson also pertains to us.  It’s a great feeling to be able to move a barbell fast but in our training to not suck at life we also needs things like balance, agility, and accuracy.  To be truly CrossFit means to be ready for any physical challenge – both the unknown and the unknowable.  This is the heart of what we do.  What’s our takeaway from this?  Be sure to spend some time this Summer trying to stand up on paddleboard, walk on your hands in the grass with your kids, or go to the batting cages and hit some balls just for the fun of it.  Regularly learn and play new sports and have fun being ready for whatever life will throw at you.  After the workout don’t just work on the things you like, work on the skills you lack the most.

Our Spring Cleaning Challenge is done!  All that’s left is an epic cheat meal, a celebration, and for you to submit your final scores so we can tally things up.  I’m forgetting something…Fight Gone Bad!  See what 5 weeks of consistent training and eating has done for your performance.  This is your last chance to submit scores and then on Wednesday we’ll publish the final standings.  Thank you to everyone who participated and we can’t wait to showcase your amazing results.

19/May/2013 Monday WOD “Fight Gone Bad”

3 Rounds on a continually running clock

1 Minute Wallball 20/14

1 Minute SDLHP 75/55

1 Minute Box Jumps 20″

1 Minute Push Press 75/55

1 Minute Row (cal)

1 Minute Rest


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.





I had the chance to coach Nelson in my bootcamp class. After the first class, I knew he was a natural and would be “graduating” early. That he did and later started shadowing me.  After I had Nelson teach a part of my class, Damon asked me what I thought.  I told Damon, I thought he was great and knew his stuff, but he was so quiet.  I think we all see that soft side of Nelson, but I think the athletes would agree with me that he has grown into a wonderful coach!  Lets get to know Nelson a little better…

Growing up in Queens, New York and then moving to Utah was a huge change, but it didn’t take long for me to call this place home. I attended Juan Diego Catholic High School where I played soccer and football. After spending a semester in California where I played some collegiate soccer, I transferred to the University of Utah and continued to participate in intramural sports, as well as men’s soccer leagues. Having played competitive soccer my whole life, I was looking to fill that competitive void and to continue to push myself. This is where and when I stumbled upon the community that is Wasatch Crossfit. Aside from being completely overwhelmed and impressed by the energy of the crossfit world, the level of strength and versatility I witnessed in the athletes caught my interest and drew me in.

Outside of the gym, though it may seem like I rarely leave the place, I am a full time Mechanical Engineering student and an assistant in the Ergonomics and Safety lab, where I study human motion. The things I have learned from crossfit have transcended beyond the gym for me. I have not only learned about physical limits, but also about mental ones and this has changed the way I approach any task or challenge. When I find myself with some spare time, I often spend it outdoors looking for new fun things to try or just enjoying a hike with my dog.

The idea of teaching others and welcoming them into our community excites me mainly because crossfit allows for anyone and everyone to become a part of this lifestyle. Each and every crossfit workout can be tailored to an individual’s needs or goals, while still keeping it fun and exciting. Wasatch Crossfit has played a very integral part of my development both in and out of the gym. I hope to share and represent the environment and family we have created at Wasatch with every member of our community.

As for goals….. I hope to progress and become the best crossfitter that I can be and qualify for the games (team or individual). But really I kind of just want to be able to be in the same heat as our very own Adrian Conway and just maybe give him a run for his money in a WOD (ambitious, I know).

16 / May / 2014 Friday


Coaches choice:

Include pistols and some shoulder to overhead!!!!


Chest to bar pull ups…those dang things. If you were like many of us, that one movement gave you nightmares during the open. Here is a nice clip from Barbell Shrugged that gives you a good progression on working up to getting your chest to the bar. When I say “chest” that means hitting the bar below your clavicle. And when I say “hit” that means actually touching your body, not your floating shirt, to the bar. Check out these progressions, try them and see what works for you.


15 / May / 2014 Wednesday


10-9-8-7-6-5-4-3-2-1 for time!

Power clean (145/105)
Chest to bar pull up

*between each round athlete must perform 10 lateral bar hops, over and back is 1!

Amazing women!!

Tips for Every CrossFitter

These ones are from Jon Matzner, a coach at Potomac CrossFit – his 11 tips for CrossFit athletes from his Barbells and Bacon blog:

If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.
1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.

2. I can get someone 70% of the way there in the Olympic lifts in about 3 hours. At that point, the limiting factor for men is usually shoulder and hip mobility. For women, it’s front squat and overhead squat strength out of the bottom.

3. If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.

4. The shorter the workout, the longer the warmup should be. You need to warm up for 35 minutes for Fran. You need to warm up for 5 minutes for Murph.

5. Unweighed unmeasured Paleo eating works best if you’ve done “The Zone” first. Your Zone experience will give you a ballpark idea of how much you should be eating. If you don’t come from a “Zone” background, you’ll likely do things like sit down and eat 85 Macadamia nuts and wonder why you aren’t losing any weight.

6. As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.

7. You don’t need to learn to butterfly kip. Seriously, stop it. You are going to hurt yourself and you’d be much better off working toward a bodyweight press.
8. Dumbbells are the most under appreciated piece of equipment in the gym.

9. Prior runners do not need supplementary running to improve their run times. People without a running background do. I think this mostly has to do with learning to pace correctly.

10. You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.

11. You can get away with a lot of inefficiencies if you’ve got a strong grip. Do more farmers’ carries.

14 / May / 2014  Wednesday


“We do like affletics”

– 5-10-5 (20 yard shuttle) for time!
(4 attempts for each athlete, rest as needed)

– max effort broad jump (3 attempts)

– As a class,
2 min max air squats.

*score fastest sprint, furthest jump, and number of air squats.


Congrats to Joey and BriAnne on their birth of their new little girl, Clare!

The 2014 CrossFit Southeast Regional competition is just 3 weeks away.  Get involved!  There are plenty of volunteer opportunities from helping with setup on Wed/Thurs to being a part of the competition over the weekend.  This year the competition will be at the SouthTowne Expo center on May 30, 31, and June 1st.  This year we have a ton of volunteers but we’d love to see more of the WCF crew get involved and come have fun helping out.  To volunteer go to this website: and get signed up.  Then text me (801-643-1504) and let me know what you want to do and I’ll make sure you get on the right team.

Challenge Update:  I’ll be working on scores today, we’re almost at the end of this journey!  Enjoy the glide as you wrap up and experience the incredible results of consistency in both training and nutrition!  Get your scores in!

12/May/2014 Benchmark Monday

TBA when you arrive at the gym!


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.





Ashlan is a coach that we don’t see very often, but is always willing to fill in when she can. Here is a little more about Ashlan…

Ashlan spends several hours a week teaching classes and working with athletes in the box and online. Ashlan loves helping athletes find the type of training that helps them reach their fitness goals. There is nothing more rewarding then seeing athletes fall in love with fitness.

Ashlan is a mom of three incredible kids, a daughter and two boys. They keep her motivated to continue towards her fitness passion. Being a mom is always first, over the last three years when time has permitted she has participated in several distances of triathlons, and marathons.

9 / May / 2014 Friday


Coaches choice!!
No barbell, no rig

If this is how you feel after some WOD’s you’re doing it right, but…are you taking a rest day!

Invictus (a CrossFit box in San Diego) gives us insight on rest days, read on…

How often should someone take a rest day?
Written by Nuno Costa

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing we have to keep in mind is that we can’t sustain that high intensity every single day; otherwise our body ends up breaking down. So this begs the question of how often should someone take a rest day? follows a 3 on 1 off program, which means 3 days of doing the workouts and taking the following day to rest. Most athletes will need that day of rest in order to allow the muscle tissue to regrow and the body to recover from the training.

If someone is brand new to CrossFit, I don’t suggest they start with a 3 on 1 off program since most people will not be able to handle that much intensity/work initially. Suggested ramp up time can be Monday, Wednesday and Fridays or Tuesdays, Thursdays and Saturdays, so 3 days a week till the body gets used to this. After that, then you can ramp up to 2 on 1 off such as Monday and Tuesday on, rest on Wednesday and Thursday and Friday on and on the weekends getting outside to play and doing something fun with all this fitness you are gaining.

At Invictus, we offer programming 6 days a week, Monday-Saturday. We realize not everyone’s schedule is the same and some will come in on certain days, and some on others. I have also heard some folks like to come in Monday-Friday and take the weekend off (5 on and 2 off). This may work for some, but what needs to be monitored is how that athlete is responding to the training. On the 4th and 5th day in a row, are they still feeling strong and are they still able to hit the conditioning portions of the workouts hard and keep the intensity that we are looking for in order to gain results?

What tends to happen is you start enjoying coming to the gym so much because you are seeing results and you are making friends and getting connected to the community and you don’t want to take days off – but this can also lead to some nagging injuries if the individual is not listening to their body. I have seen it happen time and time again and I, myself, have made this mistake more than once. So what does someone do on his or her rest day? Here is what we suggest to our athletes that follow the competition blog:

Aerobic Restoration
, Mobility and Maintenance
, Inflammation Maintenance, Nutrition Preparation, Mental Restoration
. For more details on each of these check out our competition blog here –

Personally I like to take complete rest days, or I may do some light stretching or a restorative yoga class. The key here is that we want to balance the yin with the yang; we don’t want to do something that’s going to be high intensity. If we are going to do something on a rest day, it needs to be restorative. My favorite thing to do on a rest day is get a massage or some sort of body work, ART, or acupuncture. If you are coming in on a regular basis of 3-4 days a week, I highly suggest scheduling some sort of restorative body work at least once a month – you are worth it and your body will thank you.

Regardless if you are a competitive CrossFit athlete or just someone looking to get fitter – remember more is not always better, but better is better. Learn to listen to your body, learn to be ok with missing a day here or there in order to take care of yourself. You are only going to get stronger and faster if you allow your muscles a chance to recover.

I couldn’t agree more with this article!

On a side note…Do you know Wasatch has a Instagram, well yes we do. Be sure to follow us at Wasatchcrossfit to check out the coolest pics.

8 / May / 2014 Thursday


6 rounds for time
5 Clean and jerk  (115/75)
5 Toes to bar

Rest 5 min

6 rounds for time.
3 Snatch (115/75)
3 Bar facing burpee


Sport: Build to heaviest set of 4. Back squat,
push press, weighted chin up


Here’s some help for those that have a hard time getting that external rotation for so many movements we do in CrossFit.
It will be most often felt on overhead squats and front squats. 10 minutes a day can make a big difference!



7 / May / 2014 Wednesday


4 rounds

Pull up 1 min AMRAP
Rest 20 sec
OH squat :40 AMRAP (185/115)
Rest 2 min.


Sport: Oly! + 5 x 300 sprint (2:00 rest each) avg. speed is score.
*warm shoulders up well!!!


Here is an exert from the article below, “How to Do the Perfect Deadlift”

The Most Common Mistakes and How to Fix Them

The Mistake: Keeping the bar too far away from the body.
The Fix: Keeping the barbell closer to the body while deadlifting may enhance performance and minimize injury risk [8]. To ensure the bar is at a safe and comfortable position, roll it up as close to the shins and quads as possible without touching the body.

The Mistake: Rounding the back.
The Fix: Assuming a hunchback is a recipe for deadlift disaster. While rounding the back may seem like a helpful strategy for lifting heavier weights, it’s much safer to keep the spine neutral (which includes the head and neck). Note: Make sure not to hyper-flex the back at the end of the move (by letting your lower back dip), which can put undue force on the spine.

The Mistake: Pulling with the back.
The Fix: Rather than pull with the back and arms during a deadlift, push through the heels and force the hips forward until the bar is at knee level. As you raise the bar, work to thrust the hips until fully standing. This is a hip-dominant exercise; pulling the weight throughout the movement can strain the back, so emphasise thrusting the hips rather than yanking backward with the legs and shoulders.

The Mistake: Rolling the shoulders.
The Fix: Rolling shoulders at the top of the lift can be pretty damaging — while shoulders are a super mobile joint, they aren’t very stable — especially with heavy weights. Since our leg muscles can typically bear more weight than the upper body, drawing the shoulder blades together can put too much stress on the shoulders and upper back. Next time you take to the bar, make sure to thrust those hips at the top of the movement and work toward a neutral spine rather than a curved one. And when you’re in the lockout, try not to pull your shoulders back or puff out your chest.

The Mistake: Starting the move with the hips too low.
The Fix: If the hips are too low during a conventional deadlift, the bar will probably smack into the shins and knees. Though most squats should be performed deep, the conventional deadlift does not require sitting super far back into the hips. The knees should bend just enough that the hands comfortably grip the bar without the back hunching.

Check out the rest of the article, to find how to make your deadlift “perfect”

6 / May / 2014 Tuesday



*All sets should be working sets, if fail a set, it still counts as a set,
adjust weight accordingly, these should be heavy, working up close to 90% of 1 RM


SPORT: Build to heaviest double, back squat, push press and weighted chin up


Some people say the numbers don’t lie.  I don’t know if that’s true but I do know I’m excited about the numbers that are coming in from you on our Spring Cleaning Challenge.  First, here’s the one that excites me the the most:  Across 2 weeks our members are over 90% strict with the challenge guidelines and it went from 91% to 93% in weeks 1 and 2.  This means you’re eating better, working harder, and getting in the recovery work too!  Right now 60% of the people who started the challenge are reporting in with their scores.  Now for a couple more cool things:  Adrian is the only coach to clock 35 points both weeks.  Maybe the other coaches aren’t scoring themselves but points to him for leading by example.  Second:  The numbers say that the earlier you work out the more disciplined you are with this challenge.  Both Marci and Priscilla’s athlete’s scored 100% in week 2 and Camille’s crew was hot on their tails.  Some other cool stats:  Both Zach and the Amy’s had more athletes score in week 2 than week 1 and their scores got better!  Really there are two important things we’re looking for in this challenge:  Get as many athletes across the finish line as possible and be as close to perfect as we can with our eating, training, and recovery for the whole challenge.  Once this week’s scores in we’ll post each coach’s standing in what I think is the most important stat of all: The percent of their team that crosses the line!  Get your scores in and keep up the good work!

5/May/2013 Monday WOD “Kelly”

5 rounds for time:
400m run
30 box jumps(24/20)
30 wall ball (20/14)

*step ups are not rx. Encourage stepping down if need be, high volume lower leg work.
Sport: Olympic Weightlifting then 20×5 Ring Dips


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.


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Photography copyright – Matt Jensen

You have to be pretty dedicated to be an early am coach…Marci is one of those coaches!  I am sure her early am athletes would agree.  Let’s learn a little more about her…

It was during the summer of 2011 when Marci first stepped into a Crossfit box and quickly became hooked with the variety and challenge that Crossfit offers. Four months later she entered her first Crossfit competition. In spite of it being a bit of a disaster, Marci loved the thrill of competing and has entered numerous competitions since then. She received her Level 1 Crossfit Certification in 2013 and discovered how much she enjoyed training others. What Marci loves about Crossfit is the support and encouragement that athletes provide to each other. As a trainer, she enjoys promoting this sense of community. Whether you are brand new to Crossfit or an experienced athlete, Marci is ready to help you achieve your goals and have fun along the way.

Marci grew up in rural Utah and had the opportunity to play high school basketball, volleyball, run track, and even dance on the drill team. She received a Bachelor of Science in Community Health Education from Brigham Young University and has worked as a Health Program Specialist at the Utah Department of Health for the past 13 years. Marci used to have hobbies but now has four children instead and wouldn’t have it any other way.

2 / May / 2014 Friday

Coaches choice:

Must include OH walking lunges