This is what we are talking about when we say, “pull to your hips!”

Hey it’s been awhile since I have gotten to blog, so I just wanted give a shout out to all the awesome WCF athletes. I want to introduce to you one of our new athletes. In the picture above is Emily. She is 13 and came to us from Vegas, with her awesome mom, Mandy. If you can’t tell from the picture, she is pretty amazing. She has been a gymnast, but now wants to concentrate on being a Crossfitter. Ask yourself, “what would it have been like to find CrossFit at 13?” Possibilities would have been endless, right? Welcome Emily, we are very excited to watch you mature, progress and kick some butt in this CrossFit world!

Friday, October 23

L-sit practice



30 Dumbbell snatch (50/35)
200m run
25 T2B
200m run
20 cal row
200m run
15 burpee pull ups**
**full elbow extension before pull up starts**
200m run
10 triple unders (not RX: 30 DU/100 Singles)



On Monday we said goodbye to Coach Cherry.  Andrew is deploying and when he gets back we may have him for a few months but then he’s headed back to the great nation of Texas.  Getting to know Andrew a few things stick out – his work ethic, his patriotism, his intelligence, and his quiet pride in a job well done.  When you think about a military hero the first image that springs to mind for me is someone charging a machine gun emplacement in a blaze of glory.  And I’m sure that happens.  But there’s the kind of hero Andrew is.  He always shows up.  Works his ass off.  Takes pride in being part of our military and does the best job he can every day.  Airmen like Andrew are the backbone of the Air Force and are a huge part of what makes our country great.  I’m grateful for the time we’ve had with Coach Cherry and pray for his safe return from this deployment.  Thank you for both your service to our country and for your coaching and training at WCF!

23/Oct/2014 Thursday WOD

1x strict press
2x push press
3x push jerk or split jerk
Find heaviest set!
*failure will happen on strict press for most*
Then use your last successful weight as the load for the WOD:
16 min Every Minute on the Minute
Odd: 5 push press
Even: 15 sumo dead lifts

22/Oct/2014 Wednesday WOD “Butt and belly”

**all working sets!! Score is total pounds  lifted. Ex: 100×8= 800, 120×7=840…so far 1640….do this for TOTAL score.
Rest as needed but must complete 20 abmat sit ups between sets.
***if a set is failed, only do math for successful reps completed.
CrossFit Unloaded
 Strength:  Deadlift 3×5 & Strict pull ups 3x max (weighted if over 10 reps)
 WOD:  Cash in=200 m sled drag all out
Double kb thrusters
Double kb swings
Buyout=200 m double kb Farmer carry



Our October Athlete of the Month is DJ Hundley.  DJ’s work ethic stands tall.  He’s dedicated, serious about his training, and disciplined in his approach to CrossFit.  His dedication has paid big dividends as he’s steadily moved up the gym leaderboard.  Initially DJ was reluctant to become athlete our athlete of the month because he’s didn’t want to occupy the limelight which in my opinion makes him perfect for the limelight!  At WCF we coach a wide range of athletes and it’s exciting to watch people come in who are tired of the same old workout come in, work hard, and perform at high level like DJ has.  Congrats and thank you for humbly being our October athlete of the month.

20/Oct/2014 Monday WOD  “300 reps for time”

3 rounds for time
20 power cleans 95/63#
20 front squats
20 push press
20 bent row
20 burpee over bar
CrossFit Unloaded
Strength:  Programmed by Zach B
WOD:  AMRAP 15 Minutes
10 Dumbbell Hang Power Cleans
10 Dumbbell Front Squats
10 Dumbbell Push Press
Rest :30
10 Ring Rows
10 Weighted Box Step-ups
10 Pushups (hands on DB’s)
Rest :30



Mark your calendars!  On Saturday November 1st (Halloween is Friday the 31st) Wasatch CrossFit will be hosting the Zombie Prom.  The party will go from 7pm until 11pm or beyond and there will be costume prizes, games, and voting for Prombie King & Queen.  This year’s Halloween party will be an adult party so get a sitter and come join in the fun.

Hoody pre-orders are here.  Click here:  http://wasatchcrossfit.com/hoody-pre-order/

17/Oct/2014 Friday WOD

Cals rower
Kb front rack lunge (70/53) x 2 (30/24/18)

CrossFit Unloaded

Strength:  Strict press 3×5 & Handstand hold 3x max
WOD:  21-15-9
Kb front rack lunges
Push ups with feet elevated on 24″ box
(Complete 1 heavy sled drag after each round)



16/Oct/2014 Thursday WOD

Build to heaviest snatch grip deadlift in 10 min then:

Snatch ladder
10x 95/65
10x 135/95
10x 155/105
10x 185/125
10x 205/ 135

The loads above are Rx’ed.  There’s a 15 minute time cutoff on this workout, start at 50% of your snatch and scale accordingly.



Thank you to Jessica T and all the women in our child care program for providing a safe environment for our little ones while we train!  We’re going to be doing some upgrades to the child care area and may close it for one day this week or next week.  We’ll keep you posted with updates here, on Facebook, and we’ll post it in the gym.

15/Oct/2014 Wednesday WOD

Max effort strict pullups then 4 Rounds for Time:

Run 400
Fwd roll x 5
Reverse burpee x 10
Sprinter x 30 (15 each side)
CrossFit Unloaded

Strength:  Deadlift 3×5 & Strict pull ups 3x max
WOD – 12 minute amrap
Run 200 m
15 hollow rocks
20 Russian kbs
1 heavy sled pull




Congrats to John P and his teammates for rocking the Masters division of the CrossFit Team Series.  We’re still waiting for the final scores to tally but as of right now they’ve finished 1st in our Region!  Maybe it’s my tender age of 37 but I find our older athletes to be inspiring in the extreme!  They are an example of how I want to live my life for decades to come:  strong, courageous, and fit!

14/Oct/2014 Tuesday WOD

20 min AMRAP
100 Double unders
50 Deadlift
30 Shoulder to overhead

Gold:  115/75  Silver:  95/53  Bronze:  N/A



13/Oct/2014 Monday CrossFit WOD

Front squat 3-3-3-3-3
*record heaviest set

10 Minutes as Many Rounds as possible
10 Burpee Box Jumps (24/20)
10 Cleans (no power cleans) 155/105

CrossFit Unloaded

Strength:  Back squat 3×5
Plank holds front and side (use weight if you can get over 1 minute)
10 min amrap
10 burpee box jumps/steps
10 kb front rack squats (2 kbs)
1 heavy sled push