Pass on the Gastric Bypass

Another awesome story found my CrossFit HQ. Like we always say, you’ll be seeing more and more of these as time goes on. Everyday people are seeing amazing results, and why is that? Because it works! If you eat well and do functional movements at a high intensity you see amazing results! And more and more people are starting to see that everyone and anyone can do. Like Greg Glassman said years ago, Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind.

It’s a bit long but it’s worth the listen, hopefully might inspire you a bit on this Thursday!

THURSDAY 8/16/18

5 rounds for time:
30 Double Unders
10 Handstand Pushups
10 Toes to Bar

Accessory
4-5 sets:
:30-:45 Weighted Plank 45/30
20 yd Sled Push

CrossFit Total!

It’s been about 4 months or so since our last CrossFit Total so this should be a good time to see where we are at!

Couple things to keep in mind, some days you have it and some days you don’t. Remember even if you don’t PR today, it doesn’t mean that you have gotten less fit. Believe it or not you don’t PR every time you touch a heavy barbell. The more time you spend at this, the less PR’s you tend to see. If you feel like you deserve a PR and didn’t get one, then ask a coach what they think you should do. Sometimes it means dedicating more time to that lift. It doesn’t always mean lifting heavy every time with that lift, sometimes you have to focus on moving well for that lift. Another thing to think of is that if you still hit a really hard rep, even if it wasn’t a PR you are still getting the stimulus of heavy lifting.

If a PR is there, then go for it! If it’s not, stay safe and do what you can do! And since this was just done at the games, might have some numbers to shoot for 😉

WEDNESDAY 8/15/18

“CrossFit Total”
15 min at each station
Back squat 1 RM
Strict press 1 RM
Deadlift 1 RM
*4/18/18 Retest

Late Post

Sorry about the late post! Had some sink problems so been a little occupied!

How did an interval version of Helen go? I heard from quite a few that they almost threw up. That’s good! Means you were pushing the pace! That’s what we call intensity, and intensity gets results!

Today, wouldn’t ya know it we have another workout with some rest built in! Lucky you guys! The goal should be the same as any workout with rest built in. Move fast and hold on for dear life! Try and go for big sets today. If you blow up, who cares! Like we just said intensity will get you those results. Don’t be afraid to go there! Enjoy!

TUESDAY 8/14/18

For max reps at each station
2:00 Burpee
Rest 1:00
2:00 Power Snatch 75/55
Rest 1:00
2:00 Calorie Row
Rest 1:00
2:00 Push Press 75/55
Rest 1:00
2:00 Box Jump 24/20
*Score is total reps

Gymnastic Strength
Accumulate:
2:00 Ring Support
*Every break complete 5 Ring Dip

Helen on the run

I actually heard from quite a few people last week that they loved the workout that had some built rest into it. Well ask and ye shall receive.

Today we have the benchmark “Helen”, but it’s with a twist. For you to get the most out of this workout, you have to hit this quick and hard so you get some rest! If it’s taking you 3-4 minutes to accomplish, we’re missing the boat on what we want here.

With that being said, listen to your coaches. If they feel like you need to scale the weight or the reps or the distance, do it! They want what’s best for you. I know that you might feel like you’re getting screwed over because you’re not getting all the reps or the RX weight. But the truth is that intensity is king. And if you are pushing the pace you will see the results. If you are just going through the motions, that’s the kind of results you’re going to get.

So listen, scale if you need to, and push the pace. And hopefully you can push the pace like the video below. If you don’t know who OPT is then I can assume you’re somewhat new to crossfit. But he was the man back in the day, and I must say this is still one of the most impressive (apart from the Nasty Girls video) videos I’ve seen from back in the day. This time would be unreal today, this is a legit Helen time now, and this dude was doing it years back, in 2007! Unreal. And not to mention he was doing “kipping” pullups and not butterfly. This is the kind of intensity we want to see today!

MONDAY 8/13/18

“Helen On the Run”
Every 5 minutes for 20 minutes (4 sets):
400m Run
21 Kettlebell Swings 53/35
12 Pullups
*Each round is a sprint, 4 seperate scores

Coaches Choice

REMINDER

  • Saturday, August 18th is Wasatch CrossFit Lake Day at Pineview. All are welcome to come. Bring Family, friends and whoever else you want to bring. It will be a great time! More info to come but mark it on your calendars!

If you hit this bad boy today, it’s a sprint! Pick a weight that you can move QUICKLY and get after it! Big sets might pay off, they also might make you blow up? The choice is yours, small sets might be the way to go, but it’s all about trying to hold on!

FRIDAY 8/10/18

Hang Power Snatch
3-3-3-2-2-2

“Randy”
For time:
75 Power Snatch 75/55

OR…
Coaches Choice!

Look familiar

REMINDER

  • Saturday, August 18th is Wasatch CrossFit Lake Day at Pineview. All are welcome to come. Bring Family, friends and whoever else you want to bring. It will be a great time! More info to come but mark it on your calendars!

If any of you paid attention to Regionals this year then i’m sure the movement you see in today’s workout looks familiar. It’s pretty brutal that’s for sure. They may be some small skill involved with it, but most of it is just grunt work. How much are you willing to suffer? And if you haven’t noticed by now, Dave Castro loves dumbbells, and since he programs every stage there is, I’d say it’s okay to have dumbbells in twice in one week don’t you think??

THURSDAY 8/9/18

For time:
1000m Row
30 HSPU
20 DB Box Step Over 24/20 (50/35 each hand)
*15 Min Cap

Gymnastic Strength
3-5 sets:
3-5 Muscle Ups
:30 L-sit

Obese to Beast

REMINDER

  • Saturday, August 18th is Wasatch CrossFit Lake Day at Pineview. All are welcome to come. Bring Family, friends and whoever else you want to bring. It will be a great time! More info to come but mark it on your calendars!

I know I’ve posted the podcast that CrossFit HQ did with this guy. But even if you do know the story the video is worth the watch! It’s pretty much the world we live in that people want everything right here and now. Most people aren’t willing to put in the work and sacrifice to get the end goal they want. But this is a perfect example. He put in the hard work, cut out the bad diet, sacrificed things he was use to having (fast food, soda, etc) and look at the amazing results he got.

The same can be said for anyone who wants to achieve something. You have to do the same exact thing. Put in the work and make the sacrifices. You just have to ask yourself if the sacrifices are worth what you want to achieve. And will this end goal make you happy, or is it just a quick pleasure??

WEDNESAY 8/8/18

20 AMRAP:
5 Thruster 95/65
7 Hang Power Clean
10 SDHP

Another year, same winners

REMINDER

  • Saturday, August 18th is Wasatch CrossFit Lake Day at Pineview. All are welcome to come. Bring Family, friends and whoever else you want to bring. It will be a great time! More info to come but mark it on your calendars!

Well what a shock the winners are the exact same as last year. This year wasn’t nearly as intense, with the last workout coming down to a seconds. But we did see a tie so I guess that made it a bit interesting? Either way just like that the season is over! Always fun to see the new elements brought out for these games athletes and to see how truly amazing they are. Which event was your favorite? Maybe the highlight video will help you with any action you missed!

TUESDAY 8/7/18

3 rounds for time:
100m run
20 DB push press (10/side)
100m run
2 Rope Climb
*50/35 DB
**14 Min Cap

Accessory
3-4 sets:
10 Barbell Bent Over Row
20yd Single Arm Front Rack Carry/Side
10 Bottoms Up KB Press/Side
20yd Single Arm Farmer Carry/Side

THE GAMES ARE OVER :(

REMINDER

  • Saturday, August 18th is Wasatch CrossFit Lake Day at Pineview. All are welcome to come. Bring Family, friends and whoever else you want to bring. It will be a great time! More info to come but mark it on your calendars!

Well just like that the 2018 CrossFit Games have come to a close. Are you happy with the results? Not so happy? How did your favorite athlete or “crush” do? Are you motivated to work hard this coming Monday?

Seeing people do amazing things makes you want to be amazing so hopefully this coming Monday you are fired up for some training! Something you’ll be doing today is stuff that those games athletes do all the time. It’s stuff that doesn’t look that fun or sexy. Basically grunt work. Just have to grind away. Most people don’t like to do this because it’s not fun, which can be true at times. But it produces great results! And guess what, sometimes life isn’t that fun so it’s okay to do some not so fun things because that’s just like life! Take the good with the bad!

MONDAY 8/6/18

4 AMRAP:
100 Dubs
27 Burpee
27 C2b
*Rest 4:00*
4 AMRAP:
75 Dubs
21 Burpee
21 T2b
*Rest 4:00*
4 AMRAP:
50 Dubs
15 Burpee
15 Pulups
**Score is total reps

This year the best year?

Have you guys been watching the CrossFit Games? Are you loving it or nah? Better than previous years or are the old days better? Hopefully you’ve been able to watch a couple things and seen some pretty awesome performances. No, you’re not obsessed if you want to watch it. It just means you like to see people do amazing things, things that some might say are unheard of or impossible. I’d say that’s worth taking a watch!

Do you think this guy below has a chance to win? Do you hope he does or do you love Fraser? Either way kind of fun to watch and see the process. And who knows might help you push hard for a coaches choice today? Either way enjoy that the weekend is here! Spend time with the ones you care about and use your fitness outside! Enjoy the weekend!

FRIDAY 8/3/18

21-15-9
Hang Squat Clean 135/95
HSPU
*15 min cap

Accessory
5 sets:
20-25 Banded Good Morning
20-30 Banded Tricep Extensions

OR…
Coaches Choice!