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 Congrats to Tim for winning the Master’s division of FE this year!

We had a great weekend for WCF athletes at Fitness Elevated.  Tim Senior won the masters division, Lindsay J was 3rd in the Open division, and our guys performed well in an extremely stacked Men’s open field:  Dean just missed the podium, Tyson finished in the top 10, and Brendan M, Chris L, Zach N, Ben N, and JMost represented WCF with gutsy performances across some tough events.  Thanks to everyone who showed up to help judge or volunteered.  And I owe special thanks to Steve Rossi for showing up with his huge trailer and helping me load all of our gear on both ends, this was the first year ever that I didn’t work past midnight loading and unloading equipment.

Holiday Week Schedule:  Mon – normal, Tues – normal, Wed – 6am, 9am, 5:30pm  Thurs – 7am, Fri – 6am, 9am, Sat – normal schedule

24/Nov/2014 Monday WOD – 5:30, 6:30, 9, 10, 1145am, 3:30(OG), 4:30, 5:30, 6:30pm

Front Squat (Tempo)
4×5 @50% 1RM (4 seconds down, 2 second hold, fast up)
Between each set do 20 push ups for men/ 15 for women during a 2:00 rest
Then:
2:00 Double unders max effort
2:00 Burpee’s
2:00 Lunge Jumps
2:00 Abmat Sit ups
2:00 KB Swing (53/35 *Games Standard)
2:00 Sprinters
1 round for max reps.
CrossFit Unloaded – 5am, 6am, 930am, 4pm, 5pm, 6pm
Back Squat 5, 5, 5 with max effort chin-ups after each set then:
3 Rounds for time
30 Kettlebell Swings
20 Jump squats
10 Double Kettlebell Floor press
Rest 1:00
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NutritionPres

Thanks Brandy for the cool pic of today’s nutrition talk

Today is day 1 our nutrition challenge!  It’s not too late to signup so scroll down the blog post, get with your coach, and make this your best Holiday season ever.

Hoodies will be here today.  We’ll get them sorted out and labeled and make sure that everyone gets theirs today or tomorrow.  The printer let me know they were done at 4pm on Thursday and we’ll pick them up in the morning, you should plan on stopping by during Open gym and grabbing yours.

Last but not least, where are our rowers, kettlebells, barbells, bumpers, and boxes?  At Fitness Elevated, Utah’s longest running individual competition.  You’re welcome to come check out all the WCF competitors this weekend and watch them gut their way through 5 grueling events.  And don’t worry, our stuff will be back by Monday.

21/Nov/2014 Friday WOD – 5:30, 6:30, 9, 10, 1145am, and 3-6pm Open Gym

Death by 10 meter sprint.
**1st minute run 10m
2nd run 20m
3rd run 30m
4 run 40m

Then:  Weighted sit up 4×12 Superset with banded good mornings 4×25

CrossFit Unloaded Friday WOD – 5am, 6am, 930am

“Baby Barbara”

3 Rounds for Time

Gold:  20 Pull-ups; 30 Push-ups; 40 Sit-ups; 50 Squats. Rest 3 Minutes after each round.

Silver:  10 banded Pullups, 15 Pushups, 30 Situps, 40 Squats. Rest 3 Minutes after each round.

Bronze:  5 Ring-Rows, 10 Pushups, 20 Situps, 30 Squats.  Rest 3 Minutes after each round.

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We’ve had a lot of success stories at WCF of people’s lives being changed for the better.  No one exemplifies this quite as much as Bob.  Bob started CrossFit when he retired!  Instead of excuses about his age, or his weight (he may have a had a belly that prevented him from getting all the way down in pushups) Bob just started CrossFit and made it happen.  He gradually tweaked his nutrition and paid attention to what his body was telling him and adjusted his volume accordingly.  He’s now healthier than ever and has the bloodwork results to prove it:  At this last checkup his doctor told him his bloodwork was perfect!

Getting better is no accident and you owe it to yourself to make it happen in your life.  Come check out our nutrition presentations today at either 11am or 6:30pm, sign up for our nutrition challenge (scroll down past this blog post for the sign up) and let us help you achieve amazing health.

Want to compete at Fitness Elevated?  It’s this weekend and we’re down to a few slots.  WCF athletes get a registration discount, hit me up if you’re interested.

Want to volunteer at Fitness Elevated?  We could use you and you could use some I Am BeastMode swag!  Here’s the link:  http://www.fitnesselevated.us/volunteersjudges/

20/Nov/2014 Thursday WOD

Strength:
Snatch grip deadlift – hook grip mandatory!
5×3 @110% of snatch max

Skill:  muscle up technique

WOD:  Amanda
9-7-5
Muscle up/ squat snatch

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Name:
Email Address:
Who’s team will you be on for this challenge? (Your primary coach)
How would you like to pay? Bill my account

Cash or Check at the front counter

Do you have any questions about the challenge we can help you with?

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ChallengeHoliday

Our annual Fall nutrition challenge is starting up!  This year we’re lucky to have a cool app to help us out.  The simple steps are laid out above.  You’ll download the app, join your coach’s team, and then read through the simple point system.  Great food foods are 0 points, moderate foods are 1 point, and bad foods are 2 points.  Your goal is to accumulate as few points as possible across the month.  On December 22nd we’ll announce the winning team and all team members will get a cool WCF t-shirt that only they will have.  Here’s a few FAQ’s:

When does it start?  Nov 21st

What about Thanksgiving?  It’s a free day for everyone, eat what you want!

What am I paying for?  Your trainer’s time (they’ll answer all of your nutrition questions and believe me you’ll have a ton), bodyfat testing before and after the challenge, and prizes!

What kind of results can I expect?  We’ve had people lose 5% bodyfat in just 30 days.  Not saying it’s typical but it’s definitely possible.  You’ll also perform your best, feel great, and you may even see some crazy things like skin conditions clearing up, achy joints going away, better sleep, and more.

Where can I get meal ideas?  Your gym membership includes a long-in to PaleoPlan.com.  You can get free meal plans, recipes, even weekly grocery shopping lists.

Are you doing this?  Yes I am.  Walk the talk!  I love how I feel at the end of these challenges, especially the endless energy.

I have lots of questions, how do I get them answered?  Show up Thursday at either 11am or 6:30pm. Adrian and I will be presenting on great nutrition and answering all of your questions.

I have a ton of excuses and I’d rather be fat and lazy during the Holidays.  Perfect.  Enjoy your sloth, weakness, and never wanting to be seen in a bathing suit in public.  And punch yourself in the face.  That is all.

How do I sign up?  There will be a list at the front counter and you’ll also be emailed a link on Wednesday to sign up online.

19/Nov/2014 Wednesday WOD – 5:30, 6:30, 9, 10, 1145am, 3:30 (OG), 4:30, 5:30, 6:30pm

Touch and go power cleans
6-5-4-3-4-5-6
Rest as needed between sets.
**reps must be unbroken, if bar drops count reps successful and move on. Accumulate as much total volume as possible.  Score is total load moved.

Wednesday CrossFit Unloaded – 5, 6, 930am, 4, 5, 6pm

Hang Power Clean & Push Press 5×3 then:

AMRAP 12 Minutes

10 Dumbbell Hang Power Cleans

20 Medball lunges (10L/10R)

10 Knees to Elbows

Rest :45

Post WOD:  50 Rubber-banded Good Mornings + 50 x 5# Dumbbell press

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Chris S will be doing the Holiday nutrition challenge!

Repost from yesterday:

We always have two choices:  Be common or be uncommon.  It’s common for Americans to gain weight during the Holidays and even more common for them to keep it.  You know what would be uncommon?  To come out of Thanksgiving and Christmas leaner than you were in October.  To listen to your friends make New Years resolutions they’ll never keep and know that you spent the last 6 weeks establishing habits that will make you look better, feel better, and perform your best.  We’re choosing to be extraordinary.  Everyone else can get fatter, we’re going to get better.

From Chris Kresser:  I recently came across a fascinating study that Stephan Guyenet mentioned in an article in his series on the neurobiology of eating. In this study, the researchers found that half of annual weight gain in the U.S. occurs during the holiday period.  That is a sobering statistic in itself, but what makes it even more significant is the fact that most of this weight is retained indefinitely.  Read the rest of this article here…http://chriskresser.com/3-tips-for-preventing-holiday-weight-gain-and-why-its-so-important

Details:  Nutrition presentation Thursday at 11am and 6:30pm.

Requirements:  Download “Paleo Challenge” App.

Cost:  $30 ($10 for app, $20 for challenge buy-in) and must complete challenge WOD.

Who should do this:  Anyone who wants to get better.  People who won’t settle for mediocrity.

18/Nov/2014 Tuesday WOD

Strength:  Bench press (db) 4×15 (3 count down, fast up)
Superset with  4x 5 negative pull up (athlete is to resist gravity on way down for 3 counts

Then: “Annie”
50-40-30-20-10
Double unders
Abmat sit ups
**every minute on the minute must do 5 burpees** (workout starts with 5 burpees)

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Thank you to everyone who supported this weekend’s amazing event and congrats to Tiffany and Adrian for stellar performances with the best of the best!

We always have two choices:  Be common or be uncommon.  It’s common for Americans to gain weight during the Holidays and even more common for them to keep it.  You know what would be uncommon?  To come out of Thanksgiving and Christmas leaner than you were in October.  To listen to your friends make New Years resolutions they’ll never keep and know that you spent the last 6 weeks establishing habits that will make you look better, feel better, and perform your best.  We’re choosing to be extraordinary.  Everyone else can get fatter, we’re going to get better.

From Chris Kresser:  I recently came across a fascinating study that Stephan Guyenet mentioned in an article in his series on the neurobiology of eating. In this study, the researchers found that half of annual weight gain in the U.S. occurs during the holiday period.  That is a sobering statistic in itself, but what makes it even more significant is the fact that most of this weight is retained indefinitely.  Read the rest of this article here…http://chriskresser.com/3-tips-for-preventing-holiday-weight-gain-and-why-its-so-important

Details:  Nutrition presentation Thursday at 11am and 6:30pm.

Requirements:  Download “Paleo Challenge” App.

Cost:  $30 ($10 for app, $20 for challenge buy-in) and must complete challenge WOD.

Who should do this:  Anyone who wants to get better.  People who won’t settle for mediocrity.

17/Nov/2014 Monday WOD – 5:30, 6:30, 9, 10, 1145am, 3:30(OG), 4:30, 5:30, 6:30pm

Strength:  Kb thruster  4×6
**1 kb each hand, 3″ descend w/kb’s in rack position, 2″ pause bottom of squat, fast thruster up each rep**
No RX for this each athlete go as heavy as technique allows. 2 min rest.

Condition:  “Evil Karen”
150 wall balls for time

Rx:  20/14 10′ for men 9′ for women

Each time the ball drops, or rests against the wall, athlete must do 30 double unders!!!

CrossFit Unloaded – 5, 6, 930am, 4, 5, 6pm

Strength:  Front Squat 3×10

WOD:  21-15-9

SDLHP

Push Press

Rest 1:00 after each couplet (21-21-rest, etc.)

Rest 2 Minutes

30 Burpee box jumps for time

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RF1

Today was a cool day to be at WCF.  We had the CrossFit Games Champ in the house, 2 athletes who have competed on world champion affiliate teams (Adrian Conway & James Hobart), and the Southwest Regional champ and 2x Games athlete Tiffany all in our Oly area.  As cool as it was to get to interact with Rich Froning (for the record, super nice and down to earth guy) for me the best part is that we get to be coached by Adrian Conway and be inspired by him and Tiffany every day.  We’re lucky to have top notch competitors and especially humble ones who are happy to share and help.  #blessed #walkthetalk

14/Nov/2014 Friday WOD – 5:30, 6:30, 9, 10, 1145, 3-6 pm Open Gym

Max distance hs walk in 3 minutes
Max effort ring support (top of dip)
Max effort bar hang (mixed grip allowed)
Max effort wall sit (hip crease below top of knee, hands can’t touch legs)

**two scores 1 for hs walk distance the other for combined time of other tests!**

Then:  Coach picks two movements of tabata

Friday CrossFit Unloaded – 5am, 6am, 930am, 3-6pm Open Gym

Strength:  3×8 alternate strict press then
3x Max strict hspu or max time hs hold

WOD:  9 Medball cleans/minute x 5 Minutes

6 DB Hang Cleans/minute x 5 Minutes

3 Barbell Hang Cleans/Minute x 5 Minutes

All movements are received in a full squat or if athlete power cleans they must perform a front squat

Cashout:  30 Medball Situps & 30 Empty barbell good mornings

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 Military members and Hill AFB employees:  We’d like you to refer your friends!  Of course we could offer a sweet deal for your friends but what we’d really like to do is reward you guys for letting your friends know how awesome WCF is.  So from now until Christmas you can bring a friend for free to try CrossFit and if they sign up you get $25 WCF dollars you can do whatever you want with.  Apply it to your monthly tuition, Progenex, t-shirts, whatever you want.  As always, thank you for making our community strong, inclusive, and kick-ass in every way.

13/Nov/2014 Thursday WOD

Run 800 m
30 knees to elbows
40 HR push ups

Rest 5 min
Repeat

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SlaveStealer

THIS WEEK IS QUITE POSSIBLY THE MOST EXCITING WEEK IN CROSSFIT TO EVER HAPPEN IN UTAH.  ON FRIDAY MARK DIVINE WILL BE SPEAKING AND HANGING OUT WITH SEVERAL GAMES ATHLETES.  ON SATURDAY RICH FRONING, MATT FRASER, LINDSAY VALENZUELA, MIRAND OLDROYD, AND OUR VERY OWN ADRIAN AND TIFFANY WILL BE GOING HEAD TO HEAD.  AND IT’S TO RAISE MONEY TO RESCUE CHILDREN FOR SEX SLAVERY.  GET INVOLVED!  I’LL BE THERE BOTH FRIDAY AND SATURDAY.  DO IT!!!!

Dear CrossFit Community,

I am honored to be part of an effort to raise money and awareness for Operation Underground Railroad (OUR Rescue). If you haven’t heard about this organization yet I recommend you do some quick reading about it, truly amazing. To me, this organization represents what we strive to do every day in the CrossFit gym: it represents normal people achieving far more than most would think possible, pushing themselves out of their comfort zone, facing a challenge and taking it on with passion and desire. This is a few good people going out and saving hundreds (soon thousands) of children from this worlds greatest evil…slavery. Please take the time to read the following and then choose how you would like to support the cause:

***Participate Worldwide***
Option 1: Share links to our rescue on your social media channels or blogs, help us raise awareness. Website: http://www.ourrescue.org Twitter: @ourrescue Instagram: @ourrescue Facebook: Facebook.com/OURrescue

Option 2: (If you’re a gym owner) Host a fundraiser WOD at your gym on Saturday, November 15. Have your clients register to participate and donate HERE. WOD is a team workout (2 guys or 2 girls) and the cost is $60 per team. All proceeds go directly to support missions to save children. You don’t need to register to host the workout, just make a decision and share this info with your clients. Direct them tohttp://utecrossfit.com/slavestealer for information. There is an RX, scaled, and teen version of the workout. Participants will be ranked on a worldwide leaderboard.

***Participate Locally***
Option 3: Warrior Yoga on November 14 @ 5:00pm-6:00pm. For $15 you can participate in a warrior yoga session led by Commander Mark Divine, founder of Sealfit and best selling author. Register with this link: Warrior Yoga Only The event will take place at Ute CrossFit Downtown (1154 S 300 W SLC, UT)

Option 4: Warrior Yoga PLUS Dinner and Unbeatable mind seminar on November 14 @ 5:00pm-8:00pm. For $100 you can participate in a warrior yoga session led by Commander Mark Divine, founder of Sealfit and best selling author. We will then serve a dinner (Cafe Rio catered) and Mark will present for 1 hour on his Unbeatable Mind strategies developed through his experiences in martial arts, yoga, meditation, and time served as an active duty Navy SEAL. Register with this link: Yoga and Unbeatable Mind seminar The event will take place at Ute CrossFit Downtown (1154 S 300 W SLC, UT)

Option 5: Individuals can find a gym that is hosting the WOD and join in the fun. On November 15 from 8am-11am at Ute CrossFit Sugarhouse (543 E 2100 S SLC, UT) we will be hosting the WOD. Register onlinehttp://utecrossfit.com/slavestealer to participate and show up with your partner to throw down! Everybody who registers online and attends the Sugarhouse Location is invited to spectate at our event Downtown that same day.

Option 6: Attend our Slavestealer Celebrity Throwdown from 12-3pm at Ute CrossFit Downtown as a spectator. No cost but be are suggesting a $20 donation to attend. Space will be limited to 300 spectators so contact info@utecrossfit.com to reserve a spot *put “slavestealer” in the subject line. The throwdown will include #1 and #2 in the world Rich Froning and Mat Fraser, as well as Chris Spealler, James Hobart, Adrian Conway, Tommy Hackenbruck, Mandi Janowitz, Miranda Oldroyd, Brooke Ence, Lindsey Valenzuela, and more! There will be a live stream of the event and all of the athletes will be performing workouts throughout the 3 hours to raise money and awareness for the organization. This is a one time opportunity for the state of Utah so don’t miss out!

 – Tommy Hackenbruck

12/Nov/2014 Wednesday WOD – 5:30, 6:30, 9, 10, 1145am, 3:30 OG, 4:30, 5:30, 6:30pm

Deadlift 2-2-2-2-2-2-2

Score is total weight lifted

CrossFit Unloaded – 5am, 6am, 9:30am, 4pm, 5pm, 6pm

5×3 Snatch Grip Deadlifts + 3x max pullups then:

3 Rounds for Time

12 Deadlifts (Men – BW, Women 75%)

Hold 12th rep for 1:00

12 DB Clean & Jerk (both move at same time)

Hold 12th rep overhead for :30

Rest 2:00

 

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