b81e0c1327922a7091060cd89ae1a9a4

Saturday Sept 13th Schedule:

8am CrossFit Unloaded
8am advanced Olympic lifting
9:15am beginner Olympic lifting
10am Free group WOD

1970-01-01

IMG_6967
Get that run on…

Do you know we have a CrossFit Endurance class. What is CrossFit Endurance? Coach Jackie explains it this way.

CrossFit Endurance (CFE) is a sport training program dedicated to improving performance, fitness and endurance sports potential. CFE at Wasatch CrossFit is a conditioning tool used to supplement the regularly scheduled CrossFit programming. CFE is for anyone wanting to boost their endurance and it is scalable based upon each person’s endurance ability. The goal of CFE at Wasatch CrossFit is to teach proper running/rowing form and technique coupled with intensity and volume to boost individual endurance and overall efficiency. Come join us Tuesdays and Thursdays at 9:00 a.m or follow us on facebook at: Wasatch Endurance https://www.facebook.com/groups/311738728930667/

*snatch practice*

Build to heavy snatch grip deadlift in 5 min.
Build to heaviest power snatch in 5 min
Build to heaviest hang snatch in 5 min.
Build to heaviest full squat snatch in 5 min.

** record all 4 scores**

Note from Adrian: Do workout with continuous clock, if lift is hit after 5 min window….no rep.
After each 5 min window athletes must strip to empty bar. They can make as many attempts as they’d like or can make in each window.

1970-01-01

IMG_6942
Our nice and FULL PR Board at our “old” head quarters…lets do it again!

When I sub for another coach, I get the chance to coach athletes that I do not know very well. One thing I love to do it circle up and learn each others names and what they like about CrossFit. The overwhelming answer I get is the community. I absolutely love to hear it! Yes, CrossFit and especially WCF has an amazing community that is hard to find anywhere else! Now that we are all together in our amazingly large gym, lets continue growing our community. Get to know the person next to you, build friendships, bond through sweat and hard work, and have fun!

20 / August / Wednesday

Class schedule:

CrossFit Unloaded: 6am, 9:30am, 4pm, 5pm, 6pm

CrossFit: 5:30, 6:30, 9am, 10am, 11:45am, 3:30 (Open Gym), 4:30, 5:30, 6:30pm

CF Unloaded:

Skill – hang clean

21 – 15 – 9
KB swing (53/35)
Box jump (24/20)

Rest 3 min

9 – 12 – 15
Box jump
KB swing

Total time is score**

CrossFit WOD:

21 – 15 – 9
Hang clean (155/105)
Box jump (24/20)

Rest 3 min

9 – 12 – 15
Box jump
Hang clean

Total time is score**

1970-01-01

IMG_5935
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

1970-01-01

IMG_5691
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**

1970-01-01

IMG_5651
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.

1970-01-01

2014CFGR_TiffanyHendrickson_rotator

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!

1970-01-01

IMG_5449
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

1970-01-01

IMG_5437
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

1970-01-01

IMG_3637

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%

1970-01-01