Wasatch CrossFit » Damon Stewart http://wasatchcrossfit.com Forging Elite Fitness - Layton, Utah Fri, 28 Aug 2015 01:00:33 +0000 en-US hourly 1 Tue Aug 25, 2015 http://wasatchcrossfit.com/tue-aug-25-2015/ http://wasatchcrossfit.com/tue-aug-25-2015/#comments Tue, 25 Aug 2015 13:11:54 +0000 http://wasatchcrossfit.com/?p=39099

Strength:

Superset ABC

A: Negative Chin Up 3×5 (lower your body as slow as possible, strict pull up)

B: DB Step Up 3×20 (10 each leg, 20′ for ALL. Keep foot on box for 10 straight reps then switch)

C: Weighted Sit up 3×15 (DB behind head, anchor feet with friend or weights)

Condition:

Lunge x 20 steps

Run 200 m.

Burpee Pull up x 10 ( Must hang at full extension before pulling up)

3 rounds for time.

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Back To School http://wasatchcrossfit.com/back-to-school-2/ http://wasatchcrossfit.com/back-to-school-2/#comments Sun, 23 Aug 2015 22:53:44 +0000 http://wasatchcrossfit.com/?p=39093 back to school meme

Regular schedule is back starting today Aug 24th!
After our early morning classes Banu usually arrive at the gym at 8:40am. We will do our best to have a staff member here for those of you who do extra programming on your own from 8:40am – 7:30pm M-F, 8-11am Sat unless a coach is there before or after those hours.  In an effort to comply with our insurance policy (liability & safety) please adjust your schedule to come between those hours as a WCF staff member (any coach on the schedule + JB, Michaela, John, & Mike) must be in the bldg while you are here. As of Sept 1st the bldg will be inaccessible outside those hours.
We have dropped the 11:45am class and added CFUL(crossfit unloaded) fri @ 6pm and BBC (barbell club) sat 8am
Saturdays! WCF members are welcome to be in the bldg for class and do ancillary work as long as a WCF staff member is in the bldg. We would love to see our non member weekend warriors progress even more with a full membership at WCF. Effective Sept 1 non members may attend 2 classes (class only) then must be referred to Banu for membership.
-Now is the time to encourage membership with our back to school promohttp://wasatchcrossfit.com/wasatch-crossfit-promotions/ (Basically its: sign a contract and dont pay until sept 15th)
-What do you get as a member for signing up a referral? Your next gym Tshirt is Free
 
Drop in policy: With limited free saturdays our official drop in policy will be posted as follows:
From out of town? Buy a shirt or $20 gets you 3 classes then $15/class
Local? 2 free classes the $15/class…but we hope you’ll just join our awesome CF community
Daycare/KIDS: 
-A safety reminder: Your kids are NOT covered under the insurance policy on the equipment or gym floor/turf. Please keep them in the daycare room or older kids on the couches must stay put!  Kids love the equipment so if you are well away from class you may QUICKLY assist them with a pull up, box jump, etc ONLY if you stay right by their side.

Monday WOD:

Strength

Superset A and B

A:Dead Lift 4×5 (As heavy as possible goal is to have first set @70% or higher and go up or stay.)

B: Ring Dip 3×4 (lower each rep as slow as possible, no kip. Band if necessary.) 1x max reps (no tempo, strict)

Condition:

Sumo Dead Lift High Pull x 30

Push Press x 30

3 rounds for time.

75/55

Unloaded

Teach Dead Lift + Sumo Dead Lift High Pull

Strength:

3×5 Dead Lift

3x max Push up

Condition:

Same as Class workout!

 

 

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Thursday http://wasatchcrossfit.com/thursday-6/ http://wasatchcrossfit.com/thursday-6/#comments Thu, 20 Aug 2015 03:17:55 +0000 http://wasatchcrossfit.com/?p=39088 20/Aug/2015 Thursday WOD

50 power snatch for time 135/95lb

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Tuesday WOD http://wasatchcrossfit.com/tuesday-wod-6/ http://wasatchcrossfit.com/tuesday-wod-6/#comments Tue, 18 Aug 2015 04:44:28 +0000 http://wasatchcrossfit.com/?p=39086 Shoulder to over x 100 reps for timeEMOTM 6 dead lifts with bar

135/95

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Monday WOD http://wasatchcrossfit.com/monday-wod-8/ http://wasatchcrossfit.com/monday-wod-8/#comments Mon, 17 Aug 2015 02:47:20 +0000 http://wasatchcrossfit.com/?p=39084 IMG_1174

17/Aug/2015 Monday WOD

Strength:  Front Squat 3-3-3-3-3 (82.5%) & Strict Pullups 5x Max reps then

WOD: No Time for Rest

3 Min Max Burpees

2 Min Max Box Jump 24/20

1 Min Max push ups *hand release

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Test http://wasatchcrossfit.com/test/ http://wasatchcrossfit.com/test/#comments Sat, 15 Aug 2015 22:59:22 +0000 http://wasatchcrossfit.com/?p=39081 Test test 

  

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Coach’s Choice http://wasatchcrossfit.com/coachs-choice/ http://wasatchcrossfit.com/coachs-choice/#comments Fri, 14 Aug 2015 04:37:34 +0000 http://wasatchcrossfit.com/?p=39078   
Can’t feel your legs?  Thank your coach tomorrow!

14/Aug/2015 Friday WOD

coaches choice

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Wednesday  http://wasatchcrossfit.com/wednesday-3/ http://wasatchcrossfit.com/wednesday-3/#comments Thu, 13 Aug 2015 04:58:47 +0000 http://wasatchcrossfit.com/?p=39075 Strength Day

Power clean 3-2-1

Squat clean 3-2-1

Clean pull 4×3 @100% of Max clean

Weighted bridge 3×1:00 (weight across back)

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Tuesday http://wasatchcrossfit.com/tuesday-3/ http://wasatchcrossfit.com/tuesday-3/#comments Tue, 11 Aug 2015 07:04:46 +0000 http://wasatchcrossfit.com/?p=39072 Push jerk @80% or better!2-2-2-2-2

Then For Time:

Pull ups 25-20-15-10-5

Abmat sit ups 50-40-30-20-10

Into:

Wall climb 5-4-3-2-1

KB swing (Russian) 20-18-16-15-12 (53/35)

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Monday WOD http://wasatchcrossfit.com/monday-wod-7/ http://wasatchcrossfit.com/monday-wod-7/#comments Mon, 10 Aug 2015 05:06:04 +0000 http://wasatchcrossfit.com/?p=39067 10/Aug/2015 Monday WOD

Monday:

Emotm x12: 2 power snatch (build weight, start at 50%)

*dont have to be touch and go*

Then:

18-15-12

Power snatch (115/85)

Squat box jump(24/20)

For time.

**squat box jump: air squat then box jump, can be one movement smoothly, must stand tall on box**

Cash out:

*2x Max reps push up 2:00 rest*

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