Wasatch CrossFit

Congrats and Good Luck

Damon Stewart — Thu, 17 May 2012 23:00:41 +0000

Great form from both of these athletes. Christian: Flat back, chest over bar, ready to explode. Raini: Active shoulders, head through the window, weight on heels.

We’re headed to California for Anne’s wedding. Good luck to Anne & Aaron as they embark on their new life together. The best marriage advice I ever received, which incidentally was about 1 year too late, was this: choose your battles wisely and don’t do anything once you don’t plan on doing forever. What’s the best piece of marriage advice you’ve received? Post to comments.

Michaela’s outdoor Bootcamp starts next week. It’s free to Wasatch Members and $249 for 6 weeks for non-members. Please tell your friends if they’ve been looking to get their feet wet in CrossFit this is a great way to do it. You’ll also get $50 off your June membership for anyone you refer over.

18/May/2012 Friday WOD “Happy Birthday KC & Christy”

2 Rounds for time (or 1 round per sister!)

50 thrusters (45/33)

40 Double Unders

30 Box Jumps

20 Pullups

10 Dumbbell Snatch each arm (use a heavy but doable weight)

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Burly: Take a rest day. If you’re feeling beat down make sure you’re getting enough to eat and cruise over to MobilityWOD.com and find one that fits you.

15May2012

Damon Stewart — Thu, 17 May 2012 04:25:21 +0000

Family Fun Night next week

Damon Stewart — Thu, 17 May 2012 03:21:27 +0000

I don’t even know what to say about this picture. Maybe you could suggest a caption?

Next week on Tuesday we’re doing a fun evening out at the Family Fun Center in Syracuse. Lance P, a fellow WCFer, has generously invited us to come from 4pm on for unlimited bowling, laser tag, mini-golf, and more for only $5/pp. If any of you know enough about bowling to organize some kind of competition or mini-tournament I’m confident that I can achieve triple digits if my A game is on. Our official start time will be 6pm, please mark it on your calendars and come have fun with us!

Olympic Weightlifting Today: 1045am, Noon, 3pm, 4pm, 5pm

CrossFit Endurance: Meet at “The Ridges.” Google 3273 North Shoreline Circle, Layton for the location. Fun run today, dogs are welcome.

17/May/2012 Thursday WOD

Power clean – Jerk – Squat Clean every minute on the minute for 10 minutes

Rest 3 minutes

10-9-8-7-6-5-4-3-2-1

Hand Release Pushups

Situps

Post your load and then WOD time for 10-1 to the whiteboard.

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Burly Cycle: Olympic Weightlifting with Coach Chiu at 1045am, Noon, 3pm, 4pm, 5pm. If you feel up to the WOD afterwards do it, if not do 5x200m sprints.

NorCal Regionals This Weekend

Damon Stewart — Wed, 16 May 2012 01:20:14 +0000

If you’re like me you were glued to your phone/iPad/computer watching Rich Froning and Dan Bailey destroy the world records on this year’s Regionals WODs. The craziest was Dan Bailey’s 1:39 “Diane.” He got done and didn’t even appear to be out of breath! This weekend is Norcal and there are about 10 men with the potential to place at the Games competing for 3 slots. Check it out at Games.Crossfit.com.

We’ve got a fun birthday WOD coming up tomorrow for KC & Christy, be sure to with them a happy birthday next time you see them!

16/May/2012 Wednesday WOD

6 Rounds for Time

Run 400m

7 Chinups (Strict pullups, palm facing in)

14 Calories Rowed

21 Kettlebell Swings

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Burly: Warmup with 2 rounds of WOD and then do upper body strength work posted on whiteboard by Oly platforms.

Carson

Damon Stewart — Tue, 15 May 2012 03:42:35 +0000

Good luck Carson! Carson (along with his brother Chris) has been a long time athlete and supporter of WCF and is now moving on to bigger and better things. Tomorrow Carson is headed off to Recruit Training Command which is the Navy’s version of boot camp. I’m sure he’ll excel there and then he’ll be go to SWCC which according to wikipedia is pretty badass: The U.S. Navy’s Special Warfare Combatant-craft Crewmen (SWCC, pronounced “swick”) are Special Operations Forces who operate and maintain an inventory of small craft used to support special operations missions, particularly those of the U.S. Navy SEALs. Individually, SEALs and SWCC go through separate specialized training programs that emphasize special operations in the maritime environment. SWCC are trained extensively in craft and weapons tactics, techniques, and procedures. Focusing on clandestine infiltration and exfiltration of SEALs and other special operations forces, SWCC provide dedicated, rapid mobility in shallow water areas where large ships cannot operate. SWCC must be physically fit, highly motivated, combat-focused, and responsive in high stress situations. Good luck and we’ll miss you!

Burly Project Update: Have maxes from 33 of you so far. Several people have emailed me who don’t know what their one rep maxes are or haven’t been training long enough to establish a one rep max. If that fits you you’ll be doing a linear squat progression (email me and I’ll explain as well as give you loading) plus doing the lifts Coach Chiu puts you through. At the end of 3 weeks we’ll all be establishing new maxes and then basing the next 3 weeks of the new percentages. I’ll be accepting sign-ups for the Burly through this Friday. If you have emailed me your program is in the 3 ring binder in the Oly area.

Olympic Weightlifting Today: 2pm, 3pm, 4pm, 5pm

CrossFit Endurance at 9:15am. Meet at the upper parking lot of Fernwood Park. Trail run and skills. Dogs welcome. If If you don’t know where it’s at use Google Maps and search Fernwood Recreation Area.

15/March/2012 Tuesday WOD

Hang Power-Snatch:Hang Power Snatch +OHS:Hang Snatch

Perform 7 sets of the above, increasing the load each time until you reach a max. Then:

In 10 Minutes do as many rounds as possible

5 Hang Snatch (115/83 – received in full squat)

10 Toes to Bars

15 Box Jumps

Run 200m

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Burly Project: Coach Chiu will be at WCF from 2-6pm, lift with him if you can. Come in 15-20 minutes early to knock out your squats and then he’ll guide you through your snatch, clean jerks, and pulls. Time permitting do WOD but not the barbell compound that precedes it.

11May2012

Damon Stewart — Mon, 14 May 2012 03:45:27 +0000

10May2012

Damon Stewart — Mon, 14 May 2012 03:43:55 +0000

Day 1

Damon Stewart — Mon, 14 May 2012 02:12:52 +0000

Today is officially Day 1 of this year’s Burly Cycle: Project Silverback. Monday and Wednesday will be upper-body hypertrophy work and Tues/Thurs will be squatting and Olympic weightlifting. Please continue to email me your maxes so I can get your programming added to the 3 ring binder in the Oly area. So far we have over 25 athletes signed up with about that many more having committed to doing it but who haven’t emailed me yet.

Some of you don’t want to get Burly. I get it. So instead we’re doing some other fun stuff this summer. Michaela is going to be doing an outdoor boot camp and we’re also going to focus on a couple of races and have some fun running. We’re choosing a 5K, 10K, and a half-marathon to focus on and will be adding extra CrossFit endurance and running programming. Watch the blog this week for details.

Check your inbox today. We’ll be emailing out details about Michaela’s summer outdoor bootcamp, a new referral deal, and our Family fun night next Tuesday evening at Syracuse Family Fun Center.

14/May/2012 Monday WOD “Phyllis & Bob’s Birthday WODtracity”

1 Round for time

66 Wallball (20/14)

55 Deadlifts (135/93)

Stop and do 5 burpees every time the wallball hits the ground or when the bar quits moving on the deadlifts.

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Burly Cycle: Programming on whiteboard next to Olympic WL platforms. Do WOD as a warmup, stop at 12 minutes if it takes you that long.

Saturday

Damon Stewart — Sat, 12 May 2012 04:12:01 +0000

12/May/2012 Saturday WOD

9am – Olympic Weightlifting

10am- Free CrossFit WOD

Burly Cycle – Project Silverback

Damon Stewart — Fri, 11 May 2012 03:07:26 +0000

Full 2012 Burly Project – Click here for full details and to sign up.*

*Special thanks to Jon Peck for the great pictures and suggesting the name this year, Vaughn for volunteering to roast a pig, and Craig for helping with the hypertrophy programming.

Today’s workout was the first CrossFit video I saw that really caught fire for me. There was no weight Rx’ed so today I’m recommending 20lbs & 30lbs but you’re welcome to do it with whatever weight you want. Check out some of the times and comments from back in 2005 when this was posted and watch the video if you’d like. This month marks my 7 year anniversary of being a dedicated CrossFitter and nearly 8 years since my first WOD. Still love it!

http://www.crossfit.com/mt-archive2/000824.html

11/May/2012 Friday WOD “Frelen” (40 Minute time cutoff)

“Frelen” [video] Five rounds for time of:

Run 800 meters
15 Dumbbell thrusters
15 Pull-ups