Hey guys I just wrapped up a regionals planning meeting and it’s late but tomorrow morning I will post a long blog about all of the amazing things that happened during the 2015 Open including a 101st place finish worldwide out of about 5,000 affiliates!  . Look for it.

Tuesday WOD

Strict work:
Push up (pause chest barely off ground+max height)
*between each set 15 hollow rocks 

Snatch build to heaviest split snatch in 10 min.
Snatch grip dead lift 3x 5 as heavy as possible

50 star jumps 
40 mountain climbers (total)
30 hand release Push ups
20 grass hopper (burpee, no push up)
10 split lunge jump each leg
2 rounds for time!


The Open ends tonight at 6pm PST.  This year was by far the most fun ever, mostly thanks to our amazing team captains, intramural fun, and the 87 athletes who gave it their all.   On Tuesday’s blog post we’ll be announcing our spirit of the Open winner, team winners, and recognizing a few others.  For now we’re left with the question, what’s next?  Here’s what we are doing in April:

1.  Free goal setting & body fat testing for all WCF members – we’ll be posting open office hours this week.  You can set up free sessions to test your body composition and talk about your short and long term fitness goals.  Wellness consults and custom programs will also be available.

2.  3 Levels of supplementary programming – once people have recovered from the Open we’ll be posting 8 supplementary workouts to a whiteboard in the gym.  One for strength, one gymnastics, and one for your engine.  These will designed to be done before or after the WOD for people looking to improve their performance in these 3 key areas.

3.  Barbell club – We’ll offer two tracks:  2 movements which can be supplementary to the WOD or 4-5 movements which can be done as a standalone session.

4.  Most exciting – Utah Box Wars!  We’ll be hosting an team competition the last Fri/Sat of April.  Teams will be composed of 2 men/1 woman and they’ll be doing the Regionals Teams workouts.

As you can see, April is going to be a great month to improve your performance, health, and well being!

30/Mar/2015 Monday WOD

Strict Work:  HSPU 4 x 5 and Ring Pull-ups 4×3-8 reps

Strength:  10 Minutes to build to a heavy Front Squat

Met-Con:  7 Min AMRAP


Clean (full squat0


Gold:  155/105  Silver:  135/83  Bronze:  115/63

Bob A was kind enough to go first…he loved it!

This year’s Open has been the most fun ever.  We’ve had nearly 90 athletes making breakthroughs, cheering each other on, griping, but more than anything having fun!  I’m sad it’s over and sad for how I’m going to feel after 15.5.  On the plus side there were no burpees this year.  Bring a dish, a drink, or something to our potluck and join in.  We’ll be going from 9-11am and then will have sponsors, vendors, and lots of great food at 5pm.

27/Mar/2015 Friday WOD


Calories Rowed

Thrusters 95/65


This week the CrossFit Open is drawing to a close and we are going to celebrate it in style.  Last week was a bit anticlimactic as many of our team members and team captains were out of town but for week 5 it’s on!  Kathy Stout has set the bar high each week with her delicious post workout treats and that will set the theme for 14.5.  Bring whatever it is you want to eat and share at the end of a grueling 5 week long CrossFit competition.  Paleo or non-Paleo, it’s up to you as we celebrate the end of the Open with a potluck.  We’ll be going from 9-11 but then at our Friday Night Light’s 5pm event we’ll have sponsors Progenex, GetWorkt knee sleeves, DoTerra, Gnarly Protein, and more.  Come join the party!

Thursday Barbell Club:  10am and 4pm

Thursday Yoga:  5:30pm

26/Mar/2015 Thursday WOD

“Strict work”
Ring support – Accumulate 3 min.
Then EMOTM x 10 Min
2x power snatch
1x squat snatch
65% 1 rep Max
Then 7 Rounds for Time
Pull up x6
Kb snatch x 12 (6 each) 53/35
Mountain climber x 24 (knee to elbow)
25/Mar/2015 WOD
Build to heavy power clean + power jerk
30 clean and jerks for time.
Buy out with “strict work”
100 push ups (not for time)

CrossFit Unloaded WOD<


Today’s all about those PR’s!  After 10 years of CrossFit I’ve learned something about deadlift PR’s – when I get one I’m done.  If I’ve never pulled 485 before and I do it I don’t go for 495.  I take my new PR and my un-tweaked back and celebrate!  Be smart and have fun.

24/Mar/2015 Tuesday WOD

“Strict work”
Ring dip 3×5 2″
Pause in bottom
Ring row 3x 5 2″ hold at top
In 7 singles set a new PR!
Double under/
Abmat sit up

For most gymnastics coaches the idea that you would kip a movement before your proficient with the strict version is wrong.  In CrossFit we often do the opposite: learn the kipping version first and then work on the strict. However the absolute best way to prevent injury, increase your connective tissue strength, and really lock-in great movement is to practice your gymnastics strict. It’s also easier on your body and less likely to injure you. Today marks the start of a new training emphasis which will be focusing on strict gymnastic movements a couple days a week.  One last thing – it’s a lot less likely to tear your hands up!

23/Mar/2015 Monday WOD

Strict “work”
2x Max effort chin over bar hold (pronated grip)
2x Max effort strict pull up

Conditioning:  For Time
30 thrusters (75/55)
30 burpee box jumps
20 thrusters (96/65)
20 Burpee box jumps
10 thrusters (135/95)
10 burpee box jumps

Depending on how you feel about handstand push-ups 15.4 is either an ordeal or a gift.  Be sure to prep your shoulders and be careful of your neck if you’re kipping HSPU’s.  The scaled version looks spicy too with 10 rep sets of push press & power cleans.  Have fun, be safe, and go hard!


Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

For the scaled version and full workout details visit this link:  http://games.crossfit.com/workouts/the-open

Pistol skill work” (10-15 min of some progression or practice)

Conditioning:  4 rounds for time.
Run 200m.
Single arm Kb swing x 10 (right then left)
Candle stick pistol x 20 (total 10 each)


Open prep: yoga / endurance