Phyllis

Phyllis is one of those people I’ll miss most from WCF.  It sounds corny but she’s the kind of person who makes you want to be a better person not because of what she says but because of what she does.  All I ever hear from her is positivity, asking how she can help with our latest shenanigan, or about her adorable puppy Teddy.  In nearly 5 years at WCF I’ve heard exactly one complaint from her and it was a serious issue which needed my attention.  Other than that she’s kept up a cheerful outlook through everything including a shoulder surgery after a car accident that wasn’t her fault.  She just came in, buckled down, handled her rehab, and went back to quietly setting PR’s.  In over 10 years of CrossFit I’ve come to realize that your Fran time isn’t nearly as important as how you treat other people and I’m grateful to Phyllis for her example of service, integrity, kindness, and strength.

30/June/2015 Tuesday WOD

Strength:  7-6-5-4-3-2-1 Strict HSPU & Chinups

WOD: For Time, courtesy of Zach

90 Double Unders
9 Thrusters
9 Bar MU’s
60 Double Unders
6 Thrusters
6 Bar MU’s
30 Double Unders
3 Thrusters
3 Bar MU’s

50 KB swings (Russian) 1.5/1.2540 Box jumps

30 Deadlifts 135/93

20 hang power cleans 135/93

30 Deadlifts 135/93

40 Plate Burpees

50 KB Sit-ups 1.5/1.25

  
Today I’m grateful for Travis & Monika.  They have been a huge part of our community for so many ways for many years. Initially Travis let us lease some parking spaces from him to handle the overflow at our old location and then slowly he and his family came on board with Crossfit. Since then Travis has volunteered to help with our competitions, they’ve competed themselves as a couple, they’ve helped out with fundraisers, and he’s even taken the time to help me with our SEO and advertising.  They’re the kind of people who give more than they expect and we’re lucky to call them friends.  Just one word of warning – don’t be be fooled by Monika’s size, I promise she will out drink you!

26/June/2016 Friday WOD

Build to heavy high hip hang clean (full squat) in 10 min then

3 Rounds for Time

30 Medball cleans + wallball (1 movement)

20 Russian KBS (70/53#)

10 Ring Rows

 

 
Next up for people I appreciate – Jackie B!  Jackie is in the top right hand corner of this human pyramid which is fitting because she’s always encouraging and helping others instead of seeking out the limelight.  Jackie started with us back in our original mom’s boot camp and quickly became a fixture at WCF, competing on multiple regionals teams as well as coaching our CrossFit endurance program.  Jackie is a tremendous athlete but she’s always deflected attention, choosing instead to work out next to friends so that she can cheer for them and encourage them along the way instead of leaving them in the dust like she easily could.  She’s always ready with a smile, a kind word, and some enthusiasm plus she can rock a mean pair of Pom-poms.  Thank you for being who you are which is awesomeness in this humble but amazing package.  
25/June/2015 WOD

Skills:  Today is a skill practice day.  Gymnastics skills like pistols, HSPU progressions, hollow rocks, and more are on the menu today.

WOD:  2k row for time 

  

Day 2 of things I appreciate.  You know how when you walk into class there’s that one person who always says hi with a smile on their face and makes you feel welcome?  Paul is that guy at 630pm.  Every time I see Paul my day is better. Having Paul in class is having class be like the old sitcom Cheers. He embodies the culture of welcoming that we want at Wasatch.  His wife Sarah always has a smile and a hug and that’s why I call them the Mayors of WCF – they’re always shaking hands & kissing babies but instead of doing it to get votes it’s just who they are.  Thank you for personifying the best part of CrossFit; the community.

24/June2015 Wednesday WOD 

Bench press “The Big Wave”

2 reps @ 90% of 1 RM, rest :30, max reps at 60%. 3 Rounds, rest as needed between. 

Then:  200m of walking lunges for time

CrossFit Unloaded – Scaled WOD

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For the next 30 days I’ll be blogging each day about people I appreciate.  As we move into our 10th year of CrossFit affiliation I’m grateful for the athletes who have been here since the dirty warehouse days in Kaysville.  Pictured are John P with CW in the background, both who were among the first 20 athletes to ever come train at Wasatch CrossFit.  We’ve got a few OG’s left but what’s even more cool is how many are still doing CrossFit in other states or have even went on to found their own affiliate.

With that in mind I’ll also be doing the programming until the CrossFit Games. Adrian does an amazing job but after 7 years of programming followed by a 3 year break I’d like to do the workouts for Wasatch CrossFit one last time.  As many of you know we are purchasing an RV and taking most of the next year to travel with our kids.  Right now the plan is to depart in September and of course we’re going to have an epic party before we leave.  We’ll miss our CrossFit family & community but we also plan on coming back, there’s no where else we’d rather call home.

ANNOUNCEMENT: This Thursday at 5:30pm we’ll be bringing back Hip-Hop yoga!  Class will be fast paced and fun to great music, come join us!

23/June/2015 Tuesday WOD

Skill:  Max hurdle jump on turf.  Hurdle will be PVC laid across 2 boxes or squat bars and a miss will just result in knocking PVC off.

WOD:  AMRAP 20 Minutes

9 Bodyweight Deadlifts
15 Box Jump Overs* (24/20)
9 Bodyweight Deadlifts
Rest 1:00

*Athlete must touch top of box on each jump over

Monday Strength

6×2 Front Squat EMOM, add weight every round.  

WOD: 3 Rounds for Time

Run 800m

10 Muscle-Ups

Gold: 10 MU’s. Silver: 15 C2B. Bronze: 20 pull-ups or 20 scaled pull-ups 

Notes: athletes should choose a level of scaling that allows them to partition into not more than 2 pulling sets per round

CrossFit Unloaded – Scaled WOD

  

Build to heavy power clean!

Then: 2 Rounds for Time

Power clean x 40 (135/95) (95/65)
Run 800m

Then 40 t2b

The athletes start the workout at 135/95 then on round two drop the bar weight to 95/65.

The toe to bar is a part of the time, but is only done at the conclusion of round 2. 

CrossFit Unloaded

Scaled CF WOD

  

Thursday 5:30pm yoga is here!!!  The benefits of yoga include stress relief, increased flexibility, and some even say it improves your sex life.  Come do it, it’s free for members.

18/June/2015 Thurs WOD – Tabata This!

KB swing (53/35)

5 yard shuttle run

Abmat sit up

Double under

Full tabata 8 rounds 20 on/ 10 off with 2 min rest between intervals

**have athletes really push for ALL OUT EFFORTS – Adrian C

Bench press Dead lift
10-10/8-8/6-6/4-4/2-2
**superset both movements rest 2 min between sets. Goal is each set as heavy as possible**

CrossFit Unloaded WOD – scaled Mr Joshua

“Mr. Joshua”

Five rounds for time of:
Run 400 meters

30 sit-ups

15 Deadlift

Gold:  5 rounds Silver:  4 rounds Bronze: 3 Rounds

Front squat 4×5 *all working sets*(2 count pause in bottom of each rep)

Conditioning: 3 Rounds For Time
3 min amrap 

10 burpees (not bar facing)

10 snatches (95/65)

Rest 1:00

CrossFit Unloaded

Strength: Hang power clean practice x 10

Gymnastics:  accumulate 1 minute ring support (top of ring dip)

WOD: 21-15-9

Hang Power Cleans

Push-ups 

Run 200m after each couplet

Pick it up and carry200 m single arm farmer carry

200 m opposite arm

50 KB swing (games standard)

200 m single arm OH carry

200m opposite arm 

50 KB swing (games standard)

53/35lb.

For time!

CrossFit Unloaded

Split Jerk practice then:

5 Rounds for time 

10 push press

7 burpees 

Gold:  135/93 Silver 115/73 Bronze 85/43

Row 60 cal for time
Run 5/10/15/20 shuttle run for time
Row 40 calls for time
Run 5/10/15 for time
Row 20 cals 
Run 5/10 for time

Rest as needed between each. 6 scores!

Wednesday CrossFit Unloaded

Deadlift practice x 10 min then:

24 minutes of :30 work / :30 rest

Trainers choice x 6 movements