Amy U was the only one who told me yesterday’s blog post was missing!  I apologize, I loaded it up and then somehow didn’t publish it.  In 9 years I think I’m still in low single digits for missed blog posts but still…we’re always fighting to be excellent!

Saturday night is the big party, Prombie!  Check out the poster with details below the WOD and bring a date and plan on having a blast!

31/Oct/2014 Friday WOD

Weighted pul up
**score total weight moved, include body weight!!**
Then:  “The zombie March!!”  Partner workout!

6 rounds of:
Kb swing / sled pull!
*while one person pulls sled around building, other athlete accumulates as many AMERICAN KB swings as possible!
**score is total KB per athlete!
M: 70/ 70lb on sled
W: 53/ 45lb on sled



Courtesy of BeyondThe Whiteboard: A few months ago we released an article about how long it takes to improve in CrossFit. Using “Fitness Level“, our robust measure of an athlete’s physical capacity, we looked at improvement rates across all levels and abilities. We found that on average it takes about 5-6 months to improve your overall Fitness Level by 10 Levels (e.g. going from a level 60 to a level 70).

In this article we will be exploring whether working out additional days per week is worth the extra effort. For years, many prospective crossfitters have wondered if working out five times a week was worth the time commitment. Is three days a week enough to see good improvement? What about two days?

Read the rest here:

29/OCT/2014 WOD

Front squat
**score is total
Volume moved! Similar to last Wednesday!
Rest as needed between sets.
*between each set must complete 20 Russian twists.*



Congrats to the WCF crew who rocked it at the LuluLemon free comp this past weekend!  I haven’t seen standings posted anywhere but I know we had at least one team on the podium and a fun time was had by all.  If you’ve never competed in a local comp I highly recommend it, it’s a fun way to add some focus and discipline to your training.  Fitness Elevated is coming up in November ( and WCF members get a discount on their registration fee.  Get signed up and get serious about your training!



28/OCT/2014 Monday WOD

Build to heaviest snatch possible in 15 minutes. (Any variation)
Every OTHER minute on the minute for 20 min. (10 rounds of work)
20x double unders/ or 40 singles + Run 60 meters
With remaining time as many power snatches as possible. 115/85



Happy Birthday to Adrian!  Friday was his birthday but we’re celebrating it today with some clean & jerks and bar muscle-ups.  There are many things to admire about Adrian:  His commitment to his faith and his marriage.  His work ethic.  The level of self-discipline he brings to everything he does.  Many of you know that Adrian is also a member of the CrossFit Seminar Staff and travels the country (and soon the world) putting athletes through the CrossFit Level I trainer process.  He also competed on the 2x World champion Affiliate Cup team and played college football at Weber State.  Throughout what has already been a successful athletic career he’s maintained his humility and is just a great person to be around.  Happy Birthday, we’re lucky to have you at at WCF and we can’t wait to watch you podium at the 2015 CrossFit Games!

We also want to wish a very Happy Birthday today to Michaela North!  Her story about this pregnancy is an inspiration and her determination and drive is something we can all learn from.  If you haven’t checked out her blog head on over.



15 Minutes to Establish heaviest Clean & Jerk possible then 6 Rounds for Time:

Clean and jerk x5
Bar muscle up x 5
Approx. 12 min cut off.
Goal is 10 min stimulus. Adrian’s Time: 6:38

Gold: 185/115
Silver: 135/95 C2B pull up x 8
Bronze: 115/75 x 10 pull up

CrossFit Unloaded

Strength:  Back squat 3×5 & Plank holds front/side max time use weight if over 1min
WOD:  10 minute amrap
5 pull ups
10 kb thrusters
1 heavy sled pull



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:

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)