31/Jan/2015 Saturday Schedule
7:30am – Advanced Oly
8am – CrossFit Unloaded
9am – Yoga
9:15am – Beginner & Intermediate Oly
10am – Free CrossFit WOD
Congrats to Zach and Jessica, they’re expecting a baby boy!
30/Jan/2015 Friday WOD
Back squat 2-2-2-2 (85% of 1rm is goal for all sets)
Metcon: For Time
3 Rounds of 10 Hspu & T2b
immediately followed by
50 Jack knife
Row 2 k + 60 push ups
Row 1 k + 40 push ups
Row 500 + 20 push ups
Then C2B Pullup practice – work on kip, speed, and rhythm
Friday CrossFit Unloaded
Can expecting mothers do CrossFit? The answer is a resounding yes with some basic precautions. We rely on the trimester by trimester recommendations that are found at CrossFitMom.com
1st Trimester – In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12-16 week mark, so you can still do sit ups, but stay off the GHD. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. You can continue to use your normal weights this trimester, just don’t go up in weight or do max effort lifts or try for PR’s. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing
2nd Trimester – In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can’t any more, then do them against a wall, on an elevated surface or on parallettes. Do toes to bar until you can’t, then switch to knees to elbows. Kipping pull ups may start to become uncomfortable. If so, you can use bands or switch to rings rows as an alternative. If box jumps become uncomfortable, lower the box height or switch to step ups. It’s now time to cut out rope climbs and (excluding gymnasts) inverted exercises.
3rd Trimester – In the 3rd trimester, your growing belly will be in your way for a lot of exercises. Decrease your lifting weights as necessary, dependent on form and comfort, and still no squatting past 90 degrees. Run, row and jump if you still can. Keep doing the exercises that are comfortable, and use the substitute exercises for those that are not. Remember to keep your intensity in check using the talk test and stay hydrated.
For full guidelines and more check out CrossFitMom.com.
29/Jan/2015 Thursday WOD
Strength: Push press
5/4/3/2/1 *start at 65% build to heaviest
Between each set max effort strict pull ups. *record total pull ups and heaviest push press
Metcon: 4 rounds for time
Walking KB goblet lunge (72/53) x 20 steps
20 abmat sit ups
20 supermans (over abmat)
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