DL x 40 @ body weight
Run 200 m (down and back x2)
DL x 30 @body weight
Run 300 m. (Down and back x3)
DL x 20 @body weight
Yesterday’s workout was a beast. You’re probably sore. Here’s my rule of thumb after 10 years of CrossFit when it comes to being sore: Sore muscles – train anyway. Sore joints? Train around them or take a rest day.
27/Jan/2014 Tuesday WOD
Strength: Hang power clean 2-2-2-2-2
*start at 75% build to 2 rep max
Metcon: 25 min amrap
S.A. KB swing x 20 each (53/35)
KB push press x 10 each arm
Jump rope singles x 20 (each leg, No alternating)
10 left leg push ups
10 right leg push ups
3x max effort strict ring dips (no kip, use band to scale)
Turkish get up 2×3 each arm heavy
The CrossFit Open is one month away! This is my favorite time of year. It doesn’t matter how good you are or aren’t you get to feel the energy of the gym go through the roof as we all compete against ourselves and the best in the world. The Open is the first step of the CrossFit Games qualifier but it’s so much more than that. This year over a quarter million athletes will be participating in both a scaled and Rx division. For the first Open workout we’re going to rent bleachers, throw a big party, and kick things off right. Awards will be given for best costume, best cheer, and whatever else we can think up that’s fun! Ask your coach and friends about the Open and get ready to sign up.
26/Jan/2015 Monday WOD
Oh squat 3×5 (5 second pause in the bottom!) 55-65% of 1 Rep max. Very bottom of squat!
Metcon: For time 21-18-15-12-9-6-3
Box jump (24/20)
Find 5 rep Max TnG snatch (any style)
Then @85% of that weight 4×3
CrossFit Unloaded Monday WOD
Find your max Front squat + thruster in 10 Minutes then:
AMRAP 20 Minutes
5 Thrusters (45/33)
1 Round of Cindy
10 DU’s or 20 Single Unders
Rest 1 Minute
Hey guys, we’re off to Jamaica for a much needed vacation. The WODs will be posted to our Facebook wall this week. Happy Martin Luther King, Jr Day. I appreciate how far we’ve come in the US but think Bob Marley said it best: “There will be no more racism when the color of a man’s skin is of no more significance than the color of his eyes.”
19/Jan/2015 Monday WOD
Skill: Tabata double under
Strength: Strict press 4×2 (85%1rm)
Conditioning: 6 rounds for total reps
:30 air squat
:30 push up (hr)
:30 sit up
Crossfit Unloaded Monday WOD
Front Squat + Push Press 5×5
80 Kettlebell Swings
20 Pullups/Ring Rows
Good luck to Adrian & Tiffany at Wodapallooza this weekend. They’re both competing on 3 person/same-gender teams with some of the best athletes in Utah. Bring home double gold!
16/Jan/2015 Friday WOD
Monday is our first annual “Bring a Friend Day”. We’re going to program a beginner friendly workout, maybe something like Triple Fran with triple the weight, and then we’d love it if you’d bring a friend. Here’s a quick Q & A:
How do you know what kind of friend to bring? In general we prefer hardworking people who rarely whine. You can bring whiners if you want, their WOD is 500 burpees for time outside.
What if I all my friends already CrossFit? Then you won’t be eating free ‘Q next week.
What if my friends are scared to try CrossFit? This is common. You could tell them about how every starts off with a month of personal training followed by CrossFit Unloaded or share your journey with them. Most people were a little intimidated on their first day.
What if all my friends are lame? Then it’s time to make some new friends. I suggest avoiding Craigslist and just making friends with some of the awesome people you train with every day at WCF.
Do they have to come at the same time I do? Nope, it’s encouraged but not required.
What do I get for bringing a friend? A $10 gift card to our favorite place to eat in Davis County, Holy Smokes BBQ.
What if they sign up? You get a $25 gift card just in time for our new long-sleeve t-shirt hoodies.
14/Jan/2014 Wednesday WOD
I walked in the other day and noticed something interesting on the whiteboard. Scott “I love burpees” Quinney had done all of his 5 rep back squat sets at 190#. That’s starting to get strong and he still has a lot of upside to go. It’s fun to see people progress through hard work. First you’re the new guy wondering if you’ll survive another CrossFit workout, then you ‘re writing PR next to your name every day for a year, then you’re a veteran helping a new athlete survive their first workout. With the Open right around the corner y0u’ll have a chance to see how you stack up against similar athletes all over the world – from people your age to Rich Froning. Keep having fun, setting new PR’s, lifting with great technique, and getting better. #BetterThanYesterday
13/Jan/2015 Tueday WOD
Next Monday is your chance to show your friends what this CrossFit thing is all about. You’ve experienced firsthand how CrossFit changes lives and the excellence we have at WCF. We want your friends (the hard-working, fun to hang out with ones) so we’re partnering up with our good friends at Holy Smokes BBQ. Next Monday every athlete who brings a friend to try CrossFit will get a $10 gift card for Holy Smokes BBQ. There’s no catch. We’ll program a workout that’s accessible for beginners and show them a good time. Spread the word, bring a friend day is Monday the 19th!
12/Jan/2014 Monday WOD
Thank you for all the referrals, it’s been great to see some new faces this week.
9/Jan/2015 Friday WOD
Deficit Dead Lift 20-20-20-20-20 *no hook grip, no mixed grip*
**done off of 2inch deficit. Weight should be around 30-40% of an athletes 1 rep max.**
Tabatta C2B Pull Up
Rest 2 min.
Tabatta HR Push up
Rest 2 min.
Tabatta 10 yard shuttle run. **10 yards, out 10 yards back**
Row 8 min. at challenging pace. (8 on scale from 1-10, or your 3 k pace.)
rest as needed then:
Sprint 2×150 m.
Sprint 3x 200 m.
Rest as needed between sets.
This weekend spend 15-20 min. on muscle up skill work both rings and bar.
Friday CrossFit Unloaded WOD
Strength: Strict Press 5-5-5, Push Press 5-5-5, Split Jerk 3-3-3
WOD: AMRAP 15 Minutes
21 Weighted Lunge Steps (20/14# MB)
21 Ring Rows/Pushups (21 combined, any combo is fine)