Chipper Thursday

Drink your water folks, the first day of summer has now come and gone! Be sure to stay hydrated and not just with your coffee or tea at work. Make sure you are drinking the good old fashion clear water. It doesn’t have to bubbles or flavor or energy boosters. Water is actually quite the energy booster itself….most people just don’t drink enough to know that most mid day lulls are due to dehydration!

Drink up though…..because tomorrow we go a little long.


50 burpees
50 step ups (24/20)
15 wall climbs
50 pull ups
50 KB Swings (53/35) **American**
KB Carry 800 m. (1 KB, can carry however you want!)
For time.

Pull Heavy

The ladies showing us how to pull weight from the floor properly!
If you guys want the biggest ROI for a lift to get strong and gain lean body mass, you should Dead lift more often! It has the most potential for moving heavy weight, and we know that the heavier the stimulus the more the physical response from your body. Aside from the air squat, the dead lift is probably the most functional movement we practice in CrossFit. We are training proper patterns to not only pick objects up but also put them down.
There are some people who love to drop dead lifts from the top, while this is OK in many instances, there are some instances where it is best to cycle reps and or put the bar back on the ground through your own effort. If you are one of these athletes who drops their reps ALL the time, today you should try not to. Set the bar down reset and start the next rep, the way up is only part of the equation. If you can imagine always standing a squat up from the bottom and spilling the bar off your shoulders then waiting for someone to put it on your back in the bottom of the squat again, that is what you are doing with the dead lift. There can be value in lifting that way, but you are  limiting the true physiological responses that can take place from executing the proper eccentric loading of the lift! Tomorrow, pull heavy, lower your bar!
Dead Lift (must be dead stop, no touch and go) 3-3-3-3 (should start sets around 80%1rm and build if possible)
15 power snatch
15 oh squats
Rest 1:00
4 rounds for time!

Split Jerk

A little educational piece on the strength movement of the day! Watch and take some notes, come ready to drive some serious weight over head!
Split Jerk 5-4-3-2-1
18 minute amrap
15 push ups
10 T2B
45 double unders
Rest :30

Template training.

We love CrossFit, we love variance. It is why most people sign up, they like the idea of not doing the same thing all the time. For the next 6 weeks we will dive into a bit of a template. For you folks coming off of brute body, it will be different than that and still more variation than what you experienced over the past 12 weeks but hopefully a similar path to great results. There is something unique about consistency for most people whom haven’t been training all their lives, the linear approach gives AMAZING RESULTS. This works for like 95% of all humans, the other 5% need more variance because they have adapted to training so well. For now we will have a pattern that looks like the following, I’m fully trusting you athletes will now not just choose to come when you know something is coming up you will enjoy. And for those of you whom miss certain days of the week consistently, you will now know or have an idea of what you will miss and can maybe get in some lifting or something like it on your on during the days you can show up. Here is an outline of the template.

**If you don’t like to know what is coming, now is your chance to stop reading now. There won’t be details, but enough for you to know what to expect.**


Squat variation + Metcon (lower body dominant, high cycle rate, high intensity)
Pressing variation + Metcon (interval based, upper body focused, breathing, interval style)
Pulling Variation + Metcon (possible interval again, higher intensity, lower volume (due to it being day 3 of a week). 
High volume, longer, chipper style metcon, grunt work, low on eccentric loading. 
Coaches choice…..please try to follow general template of: 
Olympic lift of some sort (any variation of clean, jerk, sntach you can think of…..) + your choice of Metcon. 
Monday’s real workout:
Back Squat 7-7-7-7
MB Squat clean x 40
MB Push Press x 40
3 rounds for time.

BBQ!! 7:00 PM Come out, hang out….EAT!

How cute is this right?! This what you look like in the CrossFit class. AKA Adult PE. ; )



Hey Wasatcher’s come one come all to the gym wide cookout tomorrow! There will be food, fit people and friends too. It will be a good time, hangout and bond with the community you are a part of. There is a reason we do this stuff and it far extends passed the exercise, to be honest the exercise is not the most valuable part of why you are a member with us, it is the relationships. Come on out and learn something new about some of our human people we have, what they do for a living, meet their kids, ask what they do for fun….maybe you both like to RAGE on the weekends? Maybe you could do that together? Maybe you like to network and see what independent business owners are in our gym to make connections with, its all good….whatever your intentions are, come on out. The only rule we have is be social, have fun. (AND OK, BRING A SIDE DISH PLEASE OR DESSERT)



And you already know tomorrow is coaches choice…..say prayer tonight before you go to bed and maybe you’ll have mercy on your side. Likely not. (Evil grin).




Coaches Choice

Brute Body Class

Guys tomorrow we will have the brute body class at 5:30 PM. It will be me taking the group through an in person experience of the program. We will be having Nelson film a Facebook live that will go out on the brute strength page. It will be fun to get a group of the PM folks together and throw down again. And some of you present may be pulled aside to get interviewed about your experience and what you thought and what you got out of the program! Hope to see some of ya’ll there!
Reminder: Friday we are having a BBQ, bring a side and hangout! Summer is a fun time to just hangout with some like minded folks and do more than exercise. Sign up at the front desk tomorrow if you plan on coming and bringing something for the BBQ.
Snatch Balance 4-4-4-4
Hang Squat Snatch (75/55)
Box Jump
For time.

Good morning.

Notice not a severe “arch” in the athletes back. He keeps a neutral spine, this means he braces as he bends, he doesn’t “arch”. Focus on squeezing your abs as much as you are squeezing your back through the movement. And we will be doing it with feet just outside of hip width to have a stronger carry over into squatting vs. his narrow set up!
What is a good morning? Well, to me it is a wake up when I want, cup of coffee, a solid breakfast (eggs, veggies, oatmeal….I’m easily pleased) maybe some “coloring” (inside joke, shout out to Ashley Conway), play with Alijah (he’s extra cute in the morning and talkative…..its the cutest), answering emails, and some solid training! ( like to be productive it actually makes me happy). BUT I’m not talking about that kind of good morning.
Today we are discussing the Good morning exercise. It is a barbell movement done a load across your back, the execution is similar to a Romanian (or straight leg dead lift). The focus is to keep a flat back, and focus on sending your hips back to the wall behind you. Those of us that have solid flexibility will be able to get your torso to a parallel position with the ground. Those of us with limited flexibility may not get that far and that is ok! The goal is to protect your spine and still GO HEAVY! Use this training day as a learning opportunity if you have never done this movement, we will re visit it for sure. Build weight as you go….and then tomorrow….morning…….you’ll know why these are all “Good mornings” ; ).
Good morning 10-8-6-4
1:00 row (Cals)
1:00 Push Up
1:00 Sit up
1:00 REST
3 rounds max reps

How dem legs though?

Wow, Monday got out of hand very quickly didn’t it? It was like oh, cute a new med ball movement, then all of a sudden it was like “this is from Satan!”. Why were those so bad, so bad that you enjoyed the rest you got from the burpees? You know that the workout is something special when you look forward to doing the burpee’s. Long story short, I just found my new medicine ball “love”. And now, those of you that have experienced those jumps will enjoy traditional wall balls a lot more!
You’ll notice this week that we have a new theme. We are doing an “and then” theme. This simply means that each day you will have more than one task. This is a pretty traditional way to train, you get to lift some heavy weight and then get into a pretty short sweet conditioning workout. The down side often to this method is that people slack on one portion like the strength work, and then go hard on the conditioning or vice versa. Your personal challenge is to go as hard as possible on both, trying to get as strong as you can and go as heavy as possible on each working set and  then equally go as fast as you can on the conditioning piece. This is where your fitness will make the biggest jump.
Strict Press
Between each set
3 weighted; or strict; or negative pull ups
KB snatch x 10 each arm
Run 200 m.
4 rounds for time.
53/35 (treat snatch like swing between legs)


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
5 dead lifts (275/ 195)
13 push ups
9 box jumps (24/20)
30 minute


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
30 KB Swings (70/53)
30 burpees
30 GHD Sit ups OR Abmat sit ups (note which kind you did in your “notes”)
5 rounds for time.