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



 Good Luck Team Progenex DarkHorse!

Good luck to Adrian and his teammates this weekend.  They’re currently sitting in 5th place worldwide in the CrossFit Team Series and Progenex flew them down to Las Vegas to finish up the final 4 events.  You can see they’re standings at https://teamseries.crossfit.com/.

10/Oct/2014 Friday WOD – Programmed by Amy D

12 Minutes to establish a 3 rep OHS then:

400m Run then:

3 Rounds
40 wall balls (20/14)
30 runner sit ups
20 box jumps (24/20)
10 reverse burpees

Then run 400m

CrossFit Unloaded

AMRAP 7 Minutes

10 OHS + 20 Air Squats + rest :30

Rest 3 Minutes

AMRAP 5 Minutes

5 Ring Rows + 10 DB Pushpress + rest :30

Rest 3 Minutes

Max Situps in 2 minutes


Here’s a little parody of CrossFit which fits well with today’s workout.  One of the foundational concepts of CrossFit is that intensity maximizes the rate of return of exercise.  So do this mean you should go as hard as you can every single time you train?  No.  In fact anaerobic adaptations are fairly equally distributed from 80%  to 100% exertion which brings us to days like today.  By Thursday you may be a little fatigued and sore from the week that’s passed.  One option is to take a rest day.  Another would be to come in and do today’s programming.  You can move at the pace that feels right and even if you went all out 10 250m rows won’t tax you for the next day.  So come in, have fun, and train at the right intensity for how you feel.

Hoody Update:  I got one design back and didn’t love it so I’ve sent it to the amazing Ashley Conway to put something way better together.  I’m also not the biggest fan of the color of the blanks so we’re going with that same style and then you can choose between that color or the one pictured below.  As soon as I get the design back I’ll put up a form for pre-orders.  


9/Oct/2014 Thursday WOD – 10 Round Row

Row 250 m.
Rest 2 min.
10 rounds



Travis (right) with Shane V after the Retro Games

Apparently the parents of several people I really like were fond of getting it on in December and January back in the day.  This month has been packed with birthdays of some awesome people.  Today I want to spotlight Travis T.  Travis owns Burger Stop, a successful advertising company, and is a leading sales rep for Hometown Values plus he’s a great Dad.  I’ve learned some great lessons from watching how he treats people, his followthrough and attention to detail, and the service-based leadership he shows in his life.  He’s always willing to help out and lend a hand.  Travis declared over 4 years ago that he was going to stop smoking and start CrossFit and he’s never looked back.  Happy Birthday Travis, we’re lucky to have you at WCF!

Hoodies:  We’re going to put a poll up on Facebook tomorrow with 3 possible designs then we’ll be taking pre-order through next Friday. 

8/Oct/2014 Wednesday CrossFit WOD

Build to heaviest 3 rep bench press possible.

10 min. Amrap
50 double unders
10 Chest to bar pull up

CrossFit Unloaded WOD

Strength:  10 minutes to accumulate max time L-hold  &Deadlift 3×5
Wod:  10 minute amrap

50 double under/100 singles

15 pull ups or ring rows

5 “Candlestick” pistols each leg

1 Heavy Sled pull



It’s good periodically to touch base with our roots.  What is CrossFit and what is Fitness?  Take a few minutes to read what CrossFit founder Greg Glassman has to say:

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit’s Fitness
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That’s what this issue of CrossFit Journal is about, our “fitness.”  

Free Download – Download the PDF article.

7/Oct/2014 Tuesday WOD

2 Rounds for Time

30 Toes to bar
30 Abmat Situps
30 Overhead Squats (95/63)