SaturdayWod11

We started in Kaysville in what we called “the dirty warehouse.”  What you can’t see in this pic is our awesome purple and yellow color scheme.

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WCFHQ.  Year’s of great memories here.

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 North.  The new WCFHQ.  11,000 square feet of CrossFit awesome.

The transition to North is starting.  What does that mean for you?  2 things:  1st, you’ll be getting assigned your personal coach.  1 coach will be your main point of contact for all of your questions regarding training, eating, body composition, getting stronger, faster, or better.  We’ll suggest one for you and you’re also welcome to choose who you’d most like to work with.  Second, we’re adding classes and a new type of class.  We’ll have two levels of programming:  CrossFit Unloaded – Complex movements will be practiced as a skill but won’t show up in the workouts.  Second is “Classic CrossFit.”  Tight couplets, fast paced AMRAPs, be ready for anything and everything.  How do you know which class you should be in?  We’ll work with you and guess who you can ask?  Your personal coach.

1/Aug/2014 Friday WOD – Coach’s Choice

Practice Snatch Balance

12ish Minute WOD involving Power Snatches.

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If there’s one thing that would be a hallmark of WCF athletes it’s mental toughness.  Amy U won the Bairgutsman (the race up to the radar towers.)  Adrian is one of the most disciplined people I’ve ever met.  Amy D has shown a depth of character and poise in times of duress that I can only hope for.  Andrew C has won multiple awards for his work ethic.  Zach B scarred his leg for life on a rope climb so he wouldn’t let his team down.  This year at the Games there was a “WCF moment” for Tiffany that was inspiring in a terrible and dangerous way.  She demo’d the event we did yesterday with Dean Connett, who ran collegiate track, and he told her “If you’re ever comfortable during a race you’re not pushing hard enough.”  She took that to heart at the CrossFit Games and ran harder than she’d ever run before.  The result?  Nearly passing out at the finish line and taking a fall. (Watch it here).  But then something awesome happened.  She got back up.  She finished.  She competed in another event that day and delivered a gutsy performance the next day.  And realized that her limits weren’t where they thought she was.  While most people were concerned about her health (I knew she was ok) I was excited and proud that she had been able to push to a threshold that she’d never pushed to before.  That’s what this crazy CrossFit thing is all about.  Not the Games, not the glory, but the quiet moments when we know our self imposed limits are a lie and we are capable of far more than we ever thought possible.

31/July/2013 Thursday WOD  “Midline crawl”

3 Rounds for Time

35 abmat sit ups
Hs walk x 15 yards  (falling is ok, must restart where you come down)
OH stationary lunge x 12 steps (6L/6R)  155#/115#
**scale HS walk with 45 yards of bear crawl each round**

The CrossFit Games wrapped up this weekend and several of us attended.  Tiffany competed and finished up 11th worldwide including a 1st place finish in the Muscle-Up biathlon.  Adrian attended and represented his sponsor Progenex.  I worked the CrossFit Games as a volunteer from Saturday through Thursday on what was called the “Special Assignments Team” and got to be a big part of setting up the beach workout then coached Tiffany on Friday, Saturday, and Sunday. Last of all, several of us attended as fans of what feels like a huge CrossFit festival.

While the Games are about finding the fittest what I took away from it is that CrossFit is about changing lives.  There were kids there who have never known anything but parents living healthy lifestyles, people freed from addiction and obesity, and literally ten’s of thousands who are healthier and more fit.  While the fitness of side of CrossFit is important the palpable sense of community is what it’s really all about.  Studies show that we live longer when we’re an active part of a community and tend to be happier and healthier.  So CrossFit hard, make friends, and have fun this week doing the 2014 CrossFit Games workouts.

30/July/2014 Wednesday WOD

Row 1000m

100 Double Unders 0r 300 Singles

Run the Loop

29/July/2013 Tuesday WOD – From the 2014 CrossFit Games

10 Minutes to Establish max Overhead Squat then

Muscle-Up Biathlon

18 Muscle-Ups

Run 400m

15 Muscle-ups

Run 400m

12 Muscle-Ups

Run 400m

Every time you break up a set of muscle-ups run 200m

Silver:  C2B Pullups 30-24-21  Bronze:  Pullups 30-24-21

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The CrossFit Games ended with an 11th place finish by our very own Tiffany Hendrickson!  Tomorrow I’ll write a long blog post about the Games but after working 12 hour days volunteering Saturday through Thursday then coaching long days for the last 3 I am tired!  I just want to say this: The biggest shift in Tiffany’s performance this year was her giving herself permission to believe she could win.  Instead of competing not to fail she decided to go for it.  That’s what we can all do – go for it.  Go after your dreams, sometimes succeed, sometimes fall short, but more than anything take joy in striving to live your best life.

28/July/2014 Monday WOD “2014 CrossFit Games Final”

Double Grace

60 Reps for Time

Ground to Overhead 135/93

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5:30pm testing out those L-sit holds!

If you haven’t had a chance to check out the amazing athletes from around the world, today is the day to watch. Tune in online or tonight on ESPN or ESPN2. I’m in awe every time I watch these dedicated athletes! Here for some motivation, check out these master finals…

25 / July / 2014 Friday WOD:

“coaches choice”

Warm up with and practice
“snatch balance” (15-20min)
Include power snatch in metcon

http://games.crossfit.com/video/masters-final

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Welcome Kion to WCF!

For all you newbies joining WCF,  there is a must read article giving you 10 tips on CrossFit. The 10 tips are below, read the article through this link…

http://crossfitanaerobicinc.com/why-crossfit/10-tips-for-crossfit-newbies/

1. You’re Competing Against Yourself, Not Others
2. Don’t Be Too Proud To Scale
3. What You Eat Is More Important Than What You Lift
4. Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
5. CrossFit Isn’t Everything
6. It Doesn’t Get Easier, It Just Sucks Less
7. You Won’t PR Every Day
8. Have Fun
9. You Are All Firebreathers
10. Respect Rest and Recovery

24 / July / 2014 Thursday WOD:

10 min bar muscle up skill/practice

Then….

30 weighted burpees
5 bar muscle up
20 burpees
7 bar muscle up
10 Burpees
9 bar muscle up
For time
*burpees done with 25/15lb plates for men and women. Plate to floor, chest to plate, plate ends over head arms locked out.

**Combined Crossfit Kids today 6+ can attend either 9am or 10am. $5 drop in fee**

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NICE!!

There will only be A.M. class Thursday July 24, so make sure you hit one of those classes. 5:30am, 6:30am, 9am and 10am.  There will be childcare 9am and 10am as well!

23 / July / 2014 Wednesday WOD:

L-sit practice

For time:

Row 300 m.
30 front squats (95/63)

Rest 5 min

Row 300 m.
40 back squats (135/93)

Rest 5 min.

Row 300 m.
50 air squats

*total time is score, every second counts.

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You’ve got it, the games are here and we all have access to watch them live. We also get to watch and cheer on Tiffany as she represent our local community, Wasatch CrossFit. Here’s an article posted on the Games page…

“When she tried CrossFit, it was like she found herself again.”

Four years ago, something awakened in Tiffany Hendrickson.
Growing up, she was always active, competing at the collegiate level in gymnastics. But after getting married and having three children, she began to lose herself.
“When we got married she kind of lost her identity,” said her husband David Hendrickson. “She tried kickboxing and tennis, but they weren’t doing it for her.”
After living overseas for four years, the Hendricksons returned to the U.S., settling in Utah. David saw a local CrossFit gym, Wasatch CrossFit, and suggested his wife try a class.
“When she tried CrossFit, it was like she found herself again,” he said. “I saw her wake up and become the girl I dated and fell in love with.”
“I was kind of doing CrossFit without knowing it,” Tiffany recounted. “After my first class, I was hooked. I’m very competitive and I liked chasing the fastest people. It was fun and satisfying.”

Since then, she’s been chasing the top athletes. In 2013, she earned a spot to her first CrossFit Games. After qualifying for her second Games at the 2014 South West Regional, she’s leaning on the lessons she learned to improve upon her 31st-place finish. Finish reading the article…http://games.crossfit.com/article/finding-purpose

Good luck Tiffany we all wish you the best!!

Watch the Games live…http://games.crossfit.com/

22 / July / 2014 Tuesday

WOD:

Max rep strict press (135/93)
Max rep pull up strict
Max rep strict press (115/83)
Max rep chin up
Max rep strict press (95/63)
Max rep Kipping pull up (no butterfly allowed)
Max rep strict press (75/43)
Max rep Kipping chin up

*score is total reps
**go from pressing right to pull ups, then rest 2:00, no more!

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Congrats to Zach B for some great lifts in his first national meet!  Both him and Michaela lifted this weekend.  Zach PR’ed his clean and jerk on his final attempt but was called for a press-out (straightening his elbows after the lift).  400lbs will be here before you know it.  Michaela had a great meet, she finally broke the 200lb mark on the clean & jerk with her twins still less than 1 years old.  Great job you two!

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21/Jul/2014 Monday WOD  “Hurry up!”

Cleans @60-65%1 rm
Run 200 m.
Sit up (abmat)
Run 200m.
*30 min amrap
**with a partner 1 athlete runs, while they run, their partner does as many cleans as possible. When athlete running returns, they switch. On the next round they do the same but with sit ups. For 30 min continue this. Score is total reps for each athlete. The faster you run the less reps your partner gets.

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Good luck Michaela and Zach in Nationals this weekend!

The muscle clean removes the pull under the bar while keeping all other mechanics the same—the bar is pulled as it would be in the clean, but the athlete continues lifting it to the rack position without re-bending the knees. Like the muscle snatch, the movement can be helpful as a strength exercise to improve the lifter’s power in the third pull. It can also be helpful to correct crashing of the bar on the shoulders by allowing the athlete to practice racking in a more controlled manner and without the distractions of surrounding movements. -Catalyst Athletics

18 / July / 2014 Friday

WOD:

Coaches Choice:
Build to heavy muscle clean
2×5 min AMRAP with 5 min rest

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Welcome Danielle to WCF!

After yesterday’s deficit dead lifts I am sure most of you are feeling it in your hamstrings, butt and a little in the back.  How often do you finish a WOD then walk right out of the gym?  I am sure all of us have done that and probably more than once.  What happens to us then, you don’t stretch one day, then the next, maybe the next you throw in a roller here and there.  After this cycle of a lot of hard heavy work with little stretching, you start to notice a little pain here and a little pain there.  Your muscle are getting shorter and stronger but are not being stretched out to their full range of  motion.  They start to pull on your knees or your pelvis and start to cause all kinds of havoc.  Make it a priority to stretch and roll after each WOD!  So if you didn’t yesterday now is the time to work that mobility!  Get strong, get limber and keep a happy balanced body!

17 / July / 2014 Thursday

WOD:

9-12-15-21
Overhead squat (115/83)
Toes to Bar

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There really is something to jumping high, more than having natural spring in your leg, or being tall and so on. If you watch the last jump Ryan does on this video, you will see most of the work is done by lifting his legs up high and quickly under his chest. His whole body does rise, but not even half as much as his feet do. Also, in an interview Ryan talks about how he prepares mentally. He said, 1st tell your mind to shut up ,2nd see white in front of you, meaning your mind is a blank, 3rd see your task at hand and 4th perform your task. Sounds simple right? Alright lets put it to use tomorrow, good luck :)

16 / July / 2014 Wednesday

WOD:

Build to high box jump (10 min)

5-4-3-2-1

Deficit deadlift (stand on plates, each set is a working)

Rest 2 mins between each set record all 5 sets on whiteboard

Then…
Run the loop at 70%

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Many of you know Dave Chiu, but several of you do not. For those that don’t, let me introduce you to our Olympic Weight Lifting coach. He coaches at WCFHQ Wednesday’s at 4:15 and 5:15 and Saturday’s for beginners at 8 and regular class at 9. we are lucky to have him teaching our coaches and members how to correctly, efficiently and effectively perform very technical Olympic Lifts as the Clean and Jerk and the Snatch. Dave is an expert Olympic Lifting coach and can help any coach/athlete into better movers in these two key llifts. Both lifts are very dynamic, being proficient in the Clean and Jerk and the Snatch can improve overall athletic performance. Dave has coached several competitors who are national and state champions and record holders. If you have not tried out a class with Coach Chiu you should get your butt in there. You would be amazed with how help it can be to improve your PR’s and WOD times!

15 / July / 2014 Tuesday

WOD:
4 rounds for time:
200m row
:30 sec handstand hold
15 abmat situps

Rest 2 mins

3 rounds for time:
10 burpees (jump over bar)
1:00 min bridge

Rest 2 mins

For time:
100 push press (45/33)

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 CrossFit 101 has a simple principal driving it:  First mechanics, then consistency, then intensity.  Put simply:  Good technique, then good technique most of the time, then then good technique even when the load is heavy or you’re moving fast.  Today’s strength movement is an opportunity to establish great position at the bottom of your squat.  How are you going to do that?  By hanging out in “the hole” for 3 seconds.  The athlete who can squat a heavy load with perfect technique and pause with it is the same athlete who can do heavy thrusters with perfect form.  Today mobility matters, strength matters, technique matters, and all of these things combine at the bottom of your squat.   The athlete pictured below is pause squatting over 500lbs at a bodyweight of approximately 170lbs.  The goal is to move light weight perfectly, medium weight perfectly and and heavy weight perfectly.  Have fun today!

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14/July/2014 Monday WOD

Strength:  10 Minutes to establish heaviest 3 second pause front squat

WOD:  “Nicole”  – As many rounds & pullups as possible in 20 minutes

As many pullups as possible

Run 400m

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Complete as many pullups as possible.  Each time you drop off of the bar run 400m.