Double unders double unders. Today if you do not have double unders, doing 3 times the amount in singles should motivate you to get them. There are many of you that have double unders, but they aren’t the best and it bothers you to take longer than you would like. I tell my classes over and over again. You will only get better at them the more you do them in WOD’s Don’t wuss out and drop to singles just because you can only do a few at a time or because you don’t want to be the last one to finish. Keep trying, keep going and yeah, you will probably keep getting whipped, but getting consistent at them will come quicker!

1 / July / 2014 Tuesday


For time:
30 KB swing (53/35)
60 Double unders
20 KB swings
40 Double Unders
10 KB swings
20 Double Unders

*KB swing OH/Vertical
*Singles x3 for rep

Post WOD:
3 rounds
Plank/Bridge 1:00 into max reps push ups (until failure)
rest 2 mins

**July 4th 9am WOD only and no daycare**


Galen Rupp is the American 5K record holder and could run from WCFQ to WCFN in 13 Minutes!  However, he’d probably struggle to deadlift 300lbs when he arrived.

Our CrossFit is like a family.  We sweat together, play together, sometimes even cry together.  And in August we’ll be moving in together to our 11,000 square foot location on Hwy 193, WCFN.  We’re very excited about this opportunity to improve and I wanted to share this with you and answer a few questions.    Most of all all we want to invite you to move with us.  It’s 3.1 miles (5K) away which for some of you translates to 5 minutes more drive time, for some of you 5 minutes less.

Why are we making the move?  As some of you know the building is owned in a partnership and I’m one of the partners.  At some point there will be a big shopping center built across the street by Winco or maybe even Costco and the space we’re in will be leasable for much more than a CrossFit would be able to pay.  For the last year this has left me in limbo – our partnership hasn’t wanted to contribute repair money for the roof, floor, etc if it’s likely that the building will sell or lease for a high amount.  And this has left me falling short of my goal to have a world class training facility.  I’m aware of it and to be 100% honest my stomach hurts on rainy days knowing that the level of excellence we’ve wanted to provide you ever since Day 1 just isn’t there.   At this point the best thing for us to do is move to WCFN where we have a long term lease and invest our money there in making the facility world class.

So what will change for you other than location?  First of all, we are in the process of assigning a “personal coach” to every single athlete at WCF.  You’ll have a trainer assigned to you who will work with on achieving your goals not just during the WOD but with things like nutrition, strength or endurance goals, or just being your main point of contact for questions.  Second, people wonder what will happen to their coach during their regular times?  We’ve always focused on maintaining a great athlete to coach ratio and one of the ways we’ll be doing this is by running classes on the half hour during our peak times.   With 11,000 square feet to spread out in we can run 2 classes concurrently and they’ll still be the same 45-60 minute classes we have now.  We’ll also be adding a new type of class “CrossFit Unloaded” which you’ll be hearing more about soon.  So our great coaches will continue to be great coaches coaching the same class times they do now.  Will our prices change?  Yes, but not for you.  Our current athletes  will lock in their current pricing for 2015 instead of paying the $145/month we’ll be going to January 1,  2015.

More questions:  What about child care?  We’ll be expanding it.  Again:)  Similar layout but with more square footage and at WCFN it also has it’s own dedicated heating/cooling unit.  What about Oly class?  We’ll still have it and a dedicated area.  What about parking?  With the parking around the building being opened up we’ll actually have more spots than we do now and we have access to 2 overflow areas.  What about the run?  It’s 200 meters around the building, we either run that or north on Fairfield.  Who will the head coach be?  Adrian will still be the head coach and Zach B will be the head coach of our new athlete program.  The crew we have coaching now is absolutely the best in Utah and that’s not going to change.

When will we move?  On August 14th.   Bob A has rented out the Layton Surf and Swim from 7-10pm on that  Thursday so we’ll be doing our last workout ever at WCFHQ and then having a swim party!  Once we do that we’ll spend the weekend moving and re-open on Monday, August 18th.

What will our name be?  Wasatch CrossFit

CrossFit is more than a business.  It’s where we’ve made our closest friends, our best memories, and put our blood, sweat, and tears into building the best community in Utah.  We are profoundly grateful that you train with us, excited to be the best affiliate in Utah, and ready to take on this next stage of life.  Thank you.

I’m always available for your questions.  Call me any time at 801-643-1504 if there’s anything I didn’t answer in today’s blog post.

30/June/2014 Monday WOD

Build to heaviest push press in 10 minutes then:

In 20 Minutes complete as many rounds as possible

Wall climb x 3 (chest to floor, chest to wall)

Knees to Elbow x 6

Pullup x 9

Pistol x 12

Brendon, Paul, Chris, Scott, Bob and Andrew…looking good guys!

I had to post this picture, it says a thousand words…that’s the saying, right? It shows box friendship at it’s best. Having fun after a hard workout with some of the people you love the most. Thanks guys for sharing! Things like this happen when you workout together and cheer your buddy on because he doesn’t feel like he can do another rep. Or when you run Ragnar together and bond due to lack of sleep and your true colors come out. Or it may be during the Spartan race and you just can’t barrel roll under the barbed wire anymore, so your whole team waits for you to jump over the fire and finish together (yep speaking from personal experience) Whatever the experience, enjoy it, make memories, live it up and try your best!

Good luck to those doing Ragnar or the Beast Spartan race this weekend.  Have fun and put your training to use!!

27 / June / 2014 FRIDAY


Coaches choice

“Include the snatch”
“Light or heavy, Bar, DB, or KB”

Hey CrossFitters do play nice :)

Today is a longer WOD and the beginning is very mental. 50 reps of anything can seem very overwhelming, but one thing I always tell my class is to take it one set at a time. If your goal is to go 10 reps at a time, do 10 reps at a time. If it’s 5, go 5. Set the rep scheme you want and STICK with it! That will get you through the 50 reps before you know. Get out of your head and get er done!!!

Just in case you are wondering about that bear crawl…

26 / June / 2014 THURSDAY



Burpee, chest to ball into a medball clean
into a wall ball

Rest 5 min.

3 rounds for time:

Row 200 m.
15 toes to bar

Rest 5 min.

Bear crawl 100 yards
(inside set up cones 20 yards a part, go 5 lengths)

Derick getting strong!

I really appreciated Damon’s post Monday. Why do we CrossFit? Being an athletes my whole life, competition has been engrained in me. When I started CrossFitting I loved the competitive side. It had been over 10 years since I played college ball, so to be back in a setting I could thrive on being competitive got me excited! The first year and a half I worked hard. I reached new PR’s quickly, did several local comps and loved every minute of it. Fast forward a few years…now I’m coaching, not putting in as much hard work, had a few injuries, my mind set is starting to change. I am finding my pride and competitiveness is getting in the way and causing some havoc on my body I do not like. I use to keep up with this person, I use to be this fast, I use to lift much more than this…I can still do this. Well, with not putting in the time I use to, I can not expect to be where I use to be. Many of you might find this to be pretty depressing and believe you me I have too, BUT it has also made me think about the true reason I do CrossFit. The true reason I CrossFit, is to play tag with my grand kids at 60 years old, to be able to dance at my grand kids weddings when I am 80 and to be able to wipe my own butt when I’m 90. I don’t want to be the grandparent that says, “sorry kids, I can’t play my back hurts or my knee hurts.” Like Damon said, it feels good to PR a lift or Benchmark WOD, but really, what is the true reason you CrossFit?

25 / June / 2014 WEDNESDAY


In 10 mins:
Build to heavy power clean



DL (285/195)
Box jump over (24/20)
*can land on box,
Do not have to open hip on top
*lateral jumps ok!


5 rounds:
12 abmat sit up
:30 Bridge holds

This is a pretty heavy shoulder day. Make sure to prep before and take care of them after. This K-Star video may help you in taking care of those shoulders during your pull ups. He gives you something to really work on, keeping that rib cage pulled down and tucked under, taking the pressure off your shoulders.

24 / June / 2014 TUESDAY


For time:

Ring dip
Push up
Coaches note: *scaling this is important over 15 min is not appropriate*

Rest 5 min

1 max pull up (Kipping)

Rest 3 min

1 max pull up strict

Group class schedule REMINDER:
Monday – Thursday
5:30am, 6:30am, 9am, 10am, 4:30pm, 5:30pm, 6:30pm
Mon, Wed and Fri
add 8am
5:30am, 6:30am, 8am, 9am, 10am Open gym 3-6pm


85 years old and going strong!  Image courtesy of CrossFit, inc.

Sunday evening I took my boys to Kaysville pond to go fishing.  My cell phone was off and we were surrounded by the sounds of nature and a strange birdcall that repeated at odd intervals:  “ImboredImboredImbored.”  Once my kids realized that I wasn’t going to entertain them they settled in to being boys – playing in the mud, looking for frogs, and exploring.  As I sat there and soaked up the sweetness of moments like these I thought about how I grateful I am for my health.  Ultimately physical health is the foundation that allows us to enjoy life.  It’s nice to have this health at 37 but it will be even nicer, God willing, to have this health at 67.  Or 87.  A Fran PR is great, a new deadlift or Snatch PR is wonderful, but being able to throw and catch a frisbee with my kids and someday with my grandkids?  Priceless.  That is why I CrossFit.

23/June/2014 Monday Workout

Warmup:  10 Minutes of Jumping Skill Work

Strength:  6×2 Front Squat at 85% or 1RM (~2-3min rest between sets)

WOD:  “Carolina Shuttles”

Shuttle run to 5/10/15/20/25 yards.

4 efforts for your best time.  1 min rest between efforts.


I don’t know if I have ever heard anyone say, they love thrusters.  Actually it’s quite the opposite.  I hear how much they suck, how hard they are and so on.  Well, today will change your opinion.  Thrusters are a full body workout, combining two movements, front squat and push press.  The front squat doesn’t only strengthen your, quads, hamstrings and gluts, but also your core and many more fine muscles.  The push press also strengthens your core along with your shoulders, triceps, lats and much more.  You want that fine beach body, well here you go.  Today you are on your way to just that… Ok so this may not have changed your opinion on thrusters, but do remember they are a full body “good for you” movement!

20 / June / 2014 Friday


Coaches Choice:

must include:
*thruster of some sort


Catching a snatch in the perfect overhead position can make all the difference in making a lift, hitting a PR or adverting injury. Take the chance before you start your workout today, to work the drills given to you by your coach. Be aware on how you receive the bar overhead…is it over your mid line, too far in front, too far behind? Are you arms locked out? Are your shoulders pulling forward? Are your armpits open? Be aware of your body and the bar, listen to your coach and these snatches will go well!

For of those with tweaked shoulders, check this mobility WOD out…

19 / June / 2014 Thursday


In 10 mins,
Build to heaviest OH Squat possible


EMOTM for 12 mins

1 snatch DL
1 Snatch Pull
1 Snatch

Build bar to heaviest successful snatch. When miss, come down 10lb. and try to stay consistent.
*Goal is get as heavy as possible.

Tabatta Sit ups to finish.

Great job Aaron on your WOD!

Are there times you just don’t think you can go anymore. You can’t do one more pull up or another push up or you just can’t pick that bar off the floor one more time. Then you take a few breaths and somehow manage to get back on it. Not only do you get one more done, but 10 more. At the end you feel so good and accomplished. It feels good, right? That is the hopes for every WOD, you feel good, you did it, you feel accomplished…then…there are those other times you are moving just a little slower, things feel heavier than usual, it’s just not your day. I hope those days are far and few! If those “not your days” are happening more often than not, you need to reevaluate what’s going on. Hows your eating? How much sleep are you getting? Are you taking rest days? Lucky for you, you are a part of an amazing CrossFit community with well trained and experienced coaches. If you are having any issues, talk to your coach. We are here for you! We would love to help in any way we can and if we don’t know how to help we will find out how.

18 / June / 2014 Wednesday


3 rounds for time:

50 medball cleans
Run 800m