There are a few things in life you can be sure of……one of them is that if you are not getting better at something, you are getting worse. This equally applies to our fitness. You are either getting MORE FIT or LESS FIT…..maintaining is merely a myth. You are either getting closer to elite fitness or closer to your grave and there is a large gap between the two we all fall into but our goal is push as far as we can toward elite fitness everyday of our lives. With that being considered it is time for us to refocus after a long weekend and get back to the Gainz! (Or the desired Losses for some of us whom over ate waaay to much. haha)

Today I spent sometime, around watching my Raider’s get a win, food prepping for the week. I threw about 3 lb. of chicken tenderloin in the oven and baked it with seasoning for 20 minutes, bought an already prepared whole chicken from Costco, deskinned it and stripped it of all the meat and put it into tuper wear. Lastly I threw 3 apples and 4 sweet potato’s into the crock pot, let them cook…..skinned them and created a mash that I will eat from throughout the week, particularly after workouts. So all of this took a very little effort and time, and now I will have lunch for the week along with snacks. I mention this to encourage you to know it doesn’t take a ton of money or time in order to be prepared for the week. Along with what I mentioned I will use what we bought of fresh fruit (apples, oranges, rasperrbies and blackberries) and also a large bag of spinach to fuel myself for the week. If you aren’t prepared, you will never succeed especially during the holiday season. Buckle down for the next month and plan your cheat meals out for special occasions like gift exchanges, Christmas Parties and also Christmas and New Years. If you can plan out 5 days this month where you will have a good time like everyone else and not care what you eat it will give you the fortitude and will power to stay tight on your choices nutritionally the rest of the month. It sounds psycho but literally plan those days like you do everything else, it makes it real, write it on your calendar.


Front squat 5 rep max
Then: 1×5 @95%, 1×5@90%

Shouder to Over Head
Lunge (each leg)
Pull Up (C2B)
10, 10, 10…..9,9,9….8,8,8……ect.-1
For time.

I hope everyone got their fill…..and by fill I mean of delicious food with no concern for calories not once but twice. (unless I am the only one that takes a mere half time break from the food). Non the less, we are now back to the real world, for some of you the party will continue almost through the weekend. For those of you focused on physique and goals of leading a healthy lifestyle with balance on finding the best body for you, I’d encourage the feasting stay to Thanksgiving Day only and not the whole weekend. This means no left overs for you unless you turn some of that turkey into a lettuce wrap with some guacamole…..yum. The goal on the day after is to allow for no alcohol consumption and cut back to little of not any carbohydrates. So this means very little fruit and no high glycemic starches like bread, pasta, or grains of any kind and even avoiding the sweet potatoes. You should try to live today off of green veggies lots of water and good high quality sources of protein…….you should almost feel normal by Saturday by doing this. And of course…….COME WORKOUT ON FRIDAY. Get a sweat in, and go hard…….if you can’t make it to the gym today is a great day to spend going long and steady. Go for a long run/walk for 60 min. where you run for 15 min. walk for 5 for a few rounds, or something similar.

The gym schedule is as follows:



5:30 PM OLY

The workout is coach’s choice mixed in with some heavy pulling from the floor, put all that sugar to use by going hard and heavy!!!!!!

Today is the day……take some time and give thanks. Be grateful for it all folks. If you are even reading this, you’ve got it pretty great in this life, so take the time and appreciate it today. Many of you don’t have work, so that leaves time for lots of freedom……..take a moment look around and watch the family from a far……or even friends, those of you celebrating with your peers and just be grateful for what those people bring you in your life! Love ya’ll and I am very appreciative for each and everyone of you that are a member of our Wasatch CrossFit family from our coaches to our athletes.

Now to what really matters, the workout for tomorrow. Haha.

Remember gang there is a cray crew coming in at 6am to slame bars and crush PR’s in the barbell club so come be a part of that!!!

And then the main workout is at 8am sharp! It will be a treat with Amy and Danny doing the coaching and PROGRAMMING!

I have not been given clearance to give out the workout but I can share a few things: You will be in teams, and the worout is titled “The Conveyor Belt”…….and if you have one it is important for you to bring your OWN JUMP ROPE!


Have fun. Earn that pie.



Ok, so Wednesday is here, the night before the gluttony. For most it may even have already begun by tonight, it is the 2nd largest bar night in America only taking the back seat to new years eve. Old friends back in town, kids home from college, visiting parents at home……many use this night to get caught up with friends that they may not see on Thursday while they are with the fam. So how can you have a good time and conserve some calories and sugar toxicity? Well I have a few pointers that are simply things I’ve learned to apply over the years of just being conscious of what I have going in my body. Now by all means, don’t bother following these as to the fact that it is A HOLIDAY, you have the right to over indulge a few times a year.

1. If alcohol is a crutch and you know you’ll be out with friends try to keep the intake to hard liquor with no additives. Now this may make you feel like cowboy in an old western movie or maybe James Dean, but the fact is if you can swing it, do it. The potency is high, so you’ll still have a good time don’t worry. A glass of wine (avg. 125 cals)or a beer(150 cals avg.) (many light options) are also better idea’s than walking up and ordering any sugary filled, fruity deliciousness and could save you hundreds of calories per serving. Literally a Cosmo has like 215 cals on average and a Mai Tai has 400 cals…..whoa. Also hydrate well, it helps specifically for recovery purposes…….drink lots of water before and after, ideally during and between.

2. Protein up. We associate Thanksgiving with mainly the turkey, but that is the least of our worries. In fact if you are going to over indulge in anything it needs to be the turkey. The more you eat of the meat, the less room there is for ALL the other filler food. The concern will be the mashed potatoes, mac and cheese, all the pie, yams, corn bread dressing/stuffing, sweet potato casserole… get the idea…..all those carbs, sugar and sodium we will take in is what we will feel for the next few days after.

3. Snack all day. Even though it seems counter to your goals of monitoring your calories, if you eat small snacks of high quality food throughout the day while others are food prepping, eating pie and watching football it will help you. If you aren’t as ravenous when the big meal is served you will make better decisions, still having room to make your rounds and try everything but maybe skimp down on the serving size for each.

4. MAKE SOMETHING PALEO. I know, I know…..its a holiday. But honestly this is your chance to rub off on your family and friends some good habits that you have learned and potentially introduce them to something that has changed your life. Well, other than how you blab about it all the freaking time, seriously we should probably talk about exercise less with people, I think we scare them. haha. You don’t even have to tell them until they try it if you do it right, that way they aren’t already looking down upon it. It’d be great if they loved it, then you told them what it had in it and what it DIDN’T have in it, but even if they don’t love it or even want to try it……just leaves more for you! Something healthy and also deicious you won’t regret as much in the workout on Friday or Saturday.

5. BE ACTIVE. Seriously people come in and workout with the gym at 8am, get it out of the way. You will put your body in a place that will allow your feast to feel a lot better later. Even throughout the day go for a walk around the neighborhood and get some fresh air, particularly after the meal. You know you did it right if you can go for a short little stroll for 15 minutes or so before you fall into your mid day/ afternoon slumber. Dad’s get those kids outside and play something with them…..throw the football, shoot the basketball, kick the soccer ball, chase them around the yard…….talk the kids into a fun game of jumping in the leaves (but of course to have a pile they must rake them first…..see what you did there, good job). Then if you stay local come in and workout again on Friday, you won’t feel like it but you will be SOOOOOOO HAPPY you did. If you are traveling try this:

:30 on/ :30 off *Goal is get as many reps you can each interval*

Push up x 5 rounds

Air Squat x 5 rounds

Burpee x 5 rounds

Sit up x 5 rounds

20 minute workout, no warm up necessary….it will all you want it to be.


For those of you who will be present today. Channel your inner fighter……for this benchmark workout.


3 rounds of:
“Fight Gone Bad”
Wall Ball
SDHP (75lb.)
Box Jump (All 20′)
Push Press (75 lb)
Row (Cals)
Rest 1:00
1:00 at each station.

Earn That Turkey w/ 200 Banded Good mornings + 50 weighted abmat sit ups




Many people utilize weight lifting belts to create a strong support for their spine in our gym. I will never say not to use a belt, it is yours to use at your pleasure. I will however ENCOURAGE the NON use of such things. “Well Coach how can I keep my spine safe when we are lifting?”, you may ask. Well, the answer is simple, used your abs and your back musculator. Training functional movements with good form is all you need as a belt when it comes to CrossFit as a lifestyle strength and conditioning tool. Some people are in the pursuit of continual PR’s and maybe a competitive performance in the sport and for that I say use those belts. Is it wrong to belt up? No. Only if you do it EVERYTIME we lift a barbell with a heavy load.

From an application stand point you should really use a belt as little as possible. In fact I’d encourage you if you use knee sleeves, or gloves,  Oly Shoes or whatever else you “need” to workout to stop doing it for a period of time and force your body into a new adaption. It will only bring a better stimulus to your body throught your training. When we are maxing out and you need a belt, use if from time to time. Fact is, belts help…..they can naturally just do to the support they create add up to 10% on certain lifts for some people, kneed sleeves can also add a bit of a boost out the bottom of a squat. If you use them regualarly howevery you’re missing the point of “training for the untrainable”, we do CrossFit to be ready for anything. If you ALWAYS belt up for heavy lifts and tasks in the gym, when something presents itself in nature and you are without your belt, this is when you may very well create an injury. Moderation is a good word for many things in life, I would encourage you to put the same thing into practice when it comes for your WOD’ing tools. Less is more.


Build to 1 rep max Strict Press (8 min.)
@70% 2 max reps
(superset with max reps ring rows 2 sets)

Hang Snatch x 50 (95/65)
Row 35/28 cals
T2B x 20
For time.

Earn That Turkey w/ 7:00 bridge Hold. *accumulate*

When asked if he had to pick 1 movement in order to train with Rich Froning responded with the Thruster. Why? Well it is sucky, builds great mental toughness, of course. But more importantly you can train it light, with speed for volume, or you can train it heavy for strength. It trains the upper and lower body and also strengthens all of the muscles around the spine as well as any heavy dead lift or any sit up could. So today, we train the thruster.

Keep an eye out for your extra credit this week. It will be labeled in the form of “earn that turkey” to help you crush some calories on your way to the gluttony you will feast in on Thursday. Do yourself a favor and stay as clean as possible throughout the week. Consume no sugar, and as little salt as possible because you will get plenty on the big day. I will be posting some tips throughout the week and weeks to come on how to stay as “good” as you can throughout the holidays without turning down all the good stuff or being the jerk at the party with your “own food”. Have fun this week, we got some doozies!!


Squat Clean x 1
Thruster x 5
5 working sets.
*Goal here is to build to heavy set of 5 thrusters, trick is they must be able to clean it up. Count sets once they can retlativey “Hard”.

Wall Ball x 12
Double Under x 24
4 min. amrap
Rest 1 min.
Bar over burpee
Dead Lift (225/135)
2-4-6-8-10-12 continually climb ladder as far as possible.
8 minute amrap.

Earn that Turkey w/ 50 turkish gets up @25/18lb.**

You made it! It has been a long week of long”ish” workouts and if you’ve been here each day, you’ve done a great job at persevereing through the stimulus. If you are one of our athletes whom haven’t been here everyday this week, then what a waste of money. TOTALLY kidding!! Haha.


By now you guys know that I encourage everyone to rest at least 1 day, and in fact for some of you coming in 3 days a week is an accomplishment. The big thing I want to encourage all of you to do is to create consistency in your training. Some athletes come into to train Monday-Thursday and then you don’t come in or do anything hard until Monday……yet you always complain about being sore…..well duh. You workout 4 days in a row with no break and then take 3 complete days off. Now, there is nothing wrong with the training volume, but there is a problem with the structure of the training. It would be much more productive if you came in for 2 days, rest 1 day, train for 2 days then rest 2 days. It gives you a break in the middle so you can keep the intensity high and also cuts back 1 day your sitting around consecutively. I know due to some peoples lifestyles this is how it just “has to be”, if you can control it all, don’t find yourself away from the gym or hard training for 3 consecutive days unless its vacation or some kind of planned “deload” week in your training. In my own training for most of the year I go with a 2 on-1 off-3 on-1 off schedule. Now, obviously a few of those days, particularly early in the week my training involves multiple sessions so I set up my rest so that I can stay healthy and also sustain intensity. If I trained for 5 days straight, it’d be crap…….because I’d be tired, sluggish and while I’d tell myself “I’m trying hard” fact is I benefit more from rest in the middle of the week amongst my hard training vs. going hard all week with weekend rest. My “off” day in the middle of the week is always 30-120min. of endurance work (easy pace) to move and sweat and also a massage (during the season). Sunday is usually a complete rest day, until about 6 weeks from the Games or Regionals because we compete on those days, so I then shift my rest day to Monday.  Think about your current schedule, what does it look like? Could you benefit from resting more in the middle and trying to be better about getting to the gym on Friday and Saturday? It may help more than you know!!! If you are unsure, ask.

Coach’s Choice Friday:

Build to heaviest Squat Snatch Possible. (15 min.)


Coach’s Choice.

Be creative with:






As a rep scheme, can even be multiple rounds if you’s like. : )

Today is the day! Not only the day the heat gets turned on, but also my favorite workout of the week. There is no particular reason it is today, it just literally came out that way. I think it is a solid blend of beautiful movements that challenge both body weight and barbell loading but also uniquely enough challenge your bodies ability to move fast. You see, nothing in today’s workout for many of our athletes that exhibit high levels of fitness will pose a particular problem but due to the rep scheme, length of the workout and the variation created it will create a unique stimulus. Can’t wait to see how the top scores look and how scaling even takes place and has its effect on the stimulus. Remember gang, still no band november so get some Rx’d pull ups done!!!



Build to heaviest Back Squat Possible in 12 min.


Burpee Box jump x 10 (24/20)

HSPU x 10 (kipping allowed)

C2B Pull Up x 10

Front Squat x 10 (185/125)

Dead Lift x 10 (185/125)

T2B x 10

3 rounds for time.

I know I know, where is the heat. Well, it’s winter and really we are just helping you adapt appropriately! It is uncomfortable in the gym when the temperatures plummet below 50 degrees in there, the good news is that by today, it should be restored to normal functioning gym temps and you can now go back to getting your sweat on and peeling yourself free of your clothing, YAY!

But here is a low down on why cold temperatures, not only in the gym, but at home and in the shower can literally help you in your life.



1. It obviously increases mental toughness. Cold things aren’t comfortable but it does create an indomitable will! The cold of the winter actually makes you more mentally tough……look at people from Iceland…crushing life. But really, if you dive into taking cold showers, which I strongly suggest, just waking up each day and doing something that particularly takes a discipline will make you a better version of yourself……remember we like people that “do hard things” try it!

2. More energy. The cold of winter actually produces greater energy and it is immediate. If you even spend just 5 min. outside for a quick walk after dinner or breakfast it will give you an energy surge. Same with cold showers, you will get your butt moving after you get in the morning vs. wanting to stand in a hot shower ALL day and waste ALL THE WATER. (Jerk).

3. Stimulates and burns up “brown fat”, this fat helps control our temperature and produces heat, when cold your body uses it to heat itself…..destroying fat calories…..pretty awesome. You do this when in cold weather and specifically when in cold water. Babies have a lot of it and it helps them regulate their body temp, they are resilient things to say the least.

4. It ups the production of testosterone. Boom, men what more do you need? Ladies what more do you need to make your man take a cold shower? Not much. Literally it is uncertain how much it ups the production but it does, and even small amounts make a direct effect on your DNA and protien synthesis. When you body heat is constantly elevated this is not great for the production of boy things…..and so even occasional exposure to cold bouts help counter this. Plus Russians used to sit out in the cold before lifting comps… I’d do it if I were you. Women, how does this help you? Well……aside from the benefits your husband would have, it will also help you with testosterone production which incase you didn’t know……estrogen doesn’t help with the GAINZ of lean body tissue in the gym.

5. It is great for your hair and skin. I don’t know much about this, but essentially bathing and washing in cold cold water allows your body to retain much of its natural oils which is great for deflection of aging and obviously good for hair and skin.

6. You know how you used to think cold whether made you sick? Well stop. And look this up if you’d like….there are numerous studies that show exposure to cold MAKES YOU MORE RESILIENT. It doesn’t blunt your ability to defend itself OR weaken your immune system, it does the opposite! Cold showers do the same, basically help make your immune system bulletproof. You ever think you get sick in the winter because you fight to keep your “precious, delicate” body covered to the max and spend countless hours locked into small spaces with other nasty, germ filled humans surviving at a perfect temperature for the spread of illness and germs? Yep thats why. (that luke warm thing…..its not only biblical but literal you are better to be extrememly HOT OR COLD, luke warm is where ALL the germs live and all the weak immune systems of course.)

7. Boost fertility in Men. I know this is kind of repetitive but these stats are sick. Men when taking hot baths for 3 consecutive weeks were rendered infertile for the next 6 month of their lives! On the counter side men that STOPPED taking hot baths showed a sperm count increase up to 491%. (This info is based on a bath, a shower does not force you to take the same hit in regards to sperm production.) -The study was done at USCF

8. Speed muscle recovery! Cold temps help reduce inflammation and speed the process of recovery. So you athletes that are ALWAYS sore……it maaaaay be beneficial to try it out!

9. Crazy, but can play a role in reducing depression! Not just showers but even cold weather, there are studies that show people are happiest after a cold or gloomy stint because of the appearance of the sun. But if you have nice whether all the time, people aren’t just as happy! When it comes to the shower, it apparently taps into something called “The blue spot” that is the brains primary source for “noradrenaline” a chemical associated with reducing depression.

10. They help you sleep! I know, I know, I just said they wake you up. Fact is they do both, in the morning it gets you moving and quickly. In the evening it puts you in such a place where you want nothing else then to curl up and hit they hay. If you don’t buy it, then try it.



You guys should now have a greater appreciation for our “cold room” training. Ha. But seriously, and also give the cold shower a try. It is not easy and not fun, well not a first… I like it. You don’t have to start cold, get in and do your washing under hot water, then slowly lower it and stand there for a few seconds, lower it some more… will build a stronger will and tolerance. Look even in James Bond books, he takes what is called a “Scottish Shower” where you start hot and end with a couple minutes of cold, so you know it has to be awesome for you. He is cool, calm demeanor, gets all the ladies, and kills all the bad guys. No big deal.



“Partner workout”

Row 5k for time

*While 1 athlete is rowing, the other is doing 5 push ups/ 10 sit ups amrap during the 1 minute.*

*partners must switch every 1 min. that passes*

**If athlete is alone, have them do 1 min. on/ 1 min. off rower and get to 2500 m.; still doing push up x 5, sit up x 10 during minute off of amrap.*

****Rowers should be set to count down distance for everyone. This keeps accurate time.****

Here is another longer workout. If you are sore from yesterday that is ok! Make sure to show up a bit early and maybe get in some rowing and mobility before it is time for your class to start! Today we lift heavy weights for a bit and then back to chipping away at a long workout. We will be running so dress accordingly, sweats and a long sleeve wouldn’t be a bad idea. Will running in this cold whether make you sick? Am I trying to make you sick by forcing you to run outside? If you are getting over a cold should you just avoid being outside as the whether turns? How about if you are sweaty and wet and you go outside to run? Does that increase the likely hood of catching a cold or getting sick?

Well……we will discuss that on tomorrow’s blog post so stay tuned. And for today… up and dress appropriately.





Sumo Dead Lift

*Establish 1 rep max in 12 minn.*


Run 200 m.

Hang Clean x 20 (95/65)

Evil Wheel x 10

20 min. amrap

Not Much needs to be said about this……it will get dirty. And the rest of the week will have other workouts that fall into a similar time domain. Eat clean, train dirty……workouts will be tapping into your ability to go longer this week, let’s see how you handle it.

Scale the workout accordingly, there will be a 25 min. cap and the goal is for you to finish this thing!! Ask your coach for guidance, some may need to scale weight of movements, some may need to do a variation of the filthy 50 and make a dirty 30…..just an example. But whatever you do, keep moving and “chipping” away at the reps!!!



Be this happy while crushing this workout this today!!!


1.Pull Up practice (5 min/ progression.)

2.Front Squat @65% 1 rep max 4×5 (4 count down, 2 count pause, fast up!!!) Rest 2:00 between each.


Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For time.

25 min. cap “Scale accordingly” *Fast athletes in our gym will finish between 17-20 min. as RX*



Fish oil: Just do it.





Amino Acids aka BCAA (in the marketing/supplement world): These are essentially the building blocks of protien. Protein plays a role in buiding muscle and muscle recovery, and these amino acids are the basis of that process. There are many kinds anabolic, BCAA, essential, non essential. From a general stand point the “key” amino acids will be referred to as glutamine, taurine, ornithine, carnitine and arginine. While they are used in the supplement world to help delay the breakdown of protein which could potentially help produce more lean body tissue, speed recovery and aide in fat metabolizing these amino acids are used for an array of normal moment to moment and day to day bodily functions. So you can probably see the appeal of buying them as a supplement, they can make me feel better? Recover faster AND have more muscle? SWEET! Don’t forget that when you buy it they are generally coupled with great artificial sweetners that make it taste really delicious. Ok, so why may I not want to buy this as a supplement? I would say because you get it from all skeletal muscle you consume, any dairy products (this means your whey protein you already spent money on) or any other “complete protein source”. So what’s the point? Do your research, eat a well balanced diet and maybe, just maybe save some cash flow. But if you like it, and it makes you “feel” better or helps you perform better take it! Remember, always research your tail off before putting ANY supplement into your body.

Fish Oil: This is the one product I suggest everyone take. You can find me consuming about 5-6 grams a day. Which to many of you would be LOT of pills, but it all depends on the brand you take and its potency. Fish oil is a healthy fat that we don’t get much of in our diet. We always are looking to find balance and the fact is we eat a lot of stuff that is processed and has a ton of additives. With the additives in most of our foods we can experience interal inflammation in our gut, and our joints. Fish oil acts as an anti inflammation to those. Travel to countries that live off of the food they get fresh from the sea and you will find a healthy culture that probably out live us in life expectancy when it comes to general health. Of course even if we eat fish dailly here in Utah, it is not the fresh stuff free from mercury we could find if we lived elsewhere so even some of the food we get from the sea here is not ideal. I don’t want to discourage you from eating it but just make sure you are not eating canned salmon or tuna more than like 2 days a week.

When you go out to buy fish oil you are not looking for the brand that has just the most “milligrams per pill”. We are looking for the amount of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) this is the good stuff and the reason you are purchasing the pills period. The good news is in regards to servings, you can take as much as your body allows and there will be no real adverse health affects (except for frequent trips to the bathroom for emergency style #2). I suggest people find a brand that is not the cheapest, like most things you will get what you pay for. Buy something in the middle of the road at first, take exactly how much it says, and see if you notice anything, anything at all. Do that for a week, if you are ok with it, increase the dose a bit potentially even double it. Again, see if any change. It is always important to know exactly how much in grams you are taking. Example: Joe is a Wasatch athlete and he takes fish oil. Brand X gives Joe 1200mg/serving (2 pills), the EPA/DHA value is 150EPA and 150DHA.  Joe is really only taking 300mg of EPA/DHA. In order for Joe to be around 1 gram of the “good stuff” he needs to take 6 pills a day. Get it? He then would just the amount as he went on and see if he noticed any difference in his body, his performance, his joints….ect.

If no performance changes ever happen take heart… oil is great for your hair, heart and nails. : )

**If you don’t have a thing for pills, they have liquid gels you are to keep in the fridge and have a ton of flavors that mask the “fishyness”. If you ever notice you have burps that taste like fish, you should upgrade and just change the brand. Now there are plenty in the market that do not leave you feeling that way, if no pills do the trick, the liquid form is best known for its lack of belching the fish breath.**





1. Heaviest split jerk possible in 10 min.
2. @ 75% of that lift 4×2 Push jerk
3. Coach’s choice (Triplet; include strict press somehow!)

**optional: Bike :10 ALL OUT…….:20 ALL OUT…….:30 ALL OUT 2 rounds… as needed between attempts and rounds.

I have quite a busy week (prepping to teach a seminar Friday, Saturday; Work on finalizing brUTE “Compete” which will launch this month a new live group we are launching, and I am preparing a lesson to teach this Sunday as we will hold a service at Wasatch CrossFit Race at 11:00 AM with open gym prior to it at 9:30am. (All are welcome, church in a gym? Yep, like to shake things up.)) All that being said I will for sure still find a way to get part two up and going on supplementation!! But today we DO INTERVALS!

The rest is not long, but use it as best as possible, and I will kindly throw the challenge out to all of you……NOT TO PUT THE BALL DOWN. Do what you can, as long as you can in order to keep these sets unbroken. Even if you do have to start breaking up sets your goal is to keep those sets as big as you can. And of course for 12 hang cleans, pick a weight that is hard, but round 1 and 2 can be unbroken. HAVE FUN.




1. Build to heaviest hang squat clean possible in 10 min.

2. Hang power clean x 12 (165/115)
Wall Ball x 24 (20/14)
1:00 rest 4 rounds for time.
**5 pull up (butterfly, kip, focus on speed, effeciency and consistency…..whatever they are practicing.)+ 10 hollow rock Rest :30 x 4**

What do you need to take to be a good crossfitter (actually you can be eite), and a healthier/ better version of yourself? Nothing. Just eat a well balanced diet that follows the usual: Eat meat and veggies, nuts and seeds some fruite little startch, no sugar. Eat enough to support exercise and lean body mass and not body fat. You will get really fit and really jacked. In fact, I know I have shared this with a few of you, but when I started CrossFit I changed my diet to a clean and zoned portions, then I started doing CrossFit (just 1 workout posted to the mainsite/per day) 6 days a week. In about 2 months my body changed dramatically becomming more dense, leaner, and started to even see some strength gains in new areas which for me were gymnastics because I was not good at them to start. (No supplements at all, I started CrossFit to be healthy…..supplements don’t help you “get healthy”, they are all processed time and time and time again and made into some unidentifiable powder or pill… get healthy by how you EAT.) You want to feel like you’re on a performance enhancing drug? Zone your food, close to “paleo” quality, get 7-8 hours of sleep, hydrate well all day, workout really hard for 1 hour a day for 6 days a week. No cheat meals for 4 weeks, then move to 1/week, Boom…..done, you will win life.

But for those of you that think it is necessary to take supplements here is a bit of info about them. I am no specialist and don’t take many supplements myself so I’m giving you what I know both from experience in the past, and research I’ve done about these particular ones listed.


Whey Protein: Most peopple take it after their workouts. It is great for immediate source of protein  while the body is in the state most ready to absorb carbs and protein which is right after a workout (within 60 min. is ideal, the sooner the better though.)

Whey protein is a dairy based protein that is coagulated during the cheese making process. As you can imagine there is a lot that takes place in order to produce this stuff additives on additives and through machine after machine. Your goal should be find the purest source, with the least amount of extra “crap” as possible…..good luck. I will tell you I have taken protein since I was about 17 on and off and hands down unmatched is the Progenex brand…..blends the easiest, and tastes the best.

From an application stand point you are best to take 20-25 grams in at a time. Much more than that and there is speculation as to if you will use it appropraitely or not. So make sure you look at the serving size and have a good idea of how many grams of protein you are taking each time you have a scoop or two, if it is telling you to take 50 grams maybe consider halfing that amount.

**While this protein can cause some of the same allergy responses as other dairy, many of the issues people have come from casein proteins from milk and cheese which are not present in the whey based supplements**


Creatine: creatine monohydrate is a powder supplement that we find steak and beef and other skeletal meats naturally. It also occurs in our bodies naturally as well, so we all have it. Some people have more than others and some people also utilize it better as a supplement than others (most likely those that don’t produce as much naturally). Creatine helps provide energy in the form of ATP. This supplement is most popular for its ability to help with short, powerful bouts of exercise or sport like vertical jump, any max lift, 40 yard dash ect. From a CrossFit perspective it has great appeal as most of our workouts don’t go terribly long and for the most part we work in “bouts” or “intervals” so it can help dramatically with some power output. This stuff works in my opinion. There are studies that show no change in athletes, but there are other studies that show improvement, the choice is yours.

Now there are things to consider about creatine……while it can improve your lifts and allow you to feel strong it may also make you carry a few extra pounds of water weight. It is also necessary to hydrate plenty when taking the supplement due to its nature of water retention. If you don’t hydrate properly you could suffer from muscle cramps which at the wrong time could end up as a strain or a tear. Before taking this stuff make sure you research the brand and understand the proper dosing phases as some brands start with a “loading” phase in order to saturate your muscles with creatine to start.


Caffeine: I know many of you drink coffee which is all good as long as you keep your intake levels to under and around 3 cups a day. (Just a side note people a cup is only 8 ounces……8.) This post is referring to caffeine as a pre workout.

Fact is, unlike creatine where studies can vary in what they conclude…….caffeine helps, period. It is tried and proven. It helps people put out more power and seems to help all athletes ranging from short power sports to long slow endurance sports.

There are many pre workout supplements out there, some with so much caffeine you will turn into a psycho. Don’t do that. And with these you want to be particularly careful reading all the ingredients, while it is attractive to have a pre workout energy surge it is not so desired to have an in workout heart attack. I take pre workout on some occasions but due to the nature of what CrossFit stands for and is…..”training for the untrainable”, I try to never “need” anything before I workout. Like seriously, think about wallking up on a tragedy where you are asked to move a heavy car off the street or lift a rock off someones leg you may need to reply, “wait, let me go grab my pre workout real quick”.

It will make you feel more alert and drive more intensity.



To be continued……….


No rest, 1 round through ALL OF THE FOLLOWING (anything that appears as 2 rounds, you must finish all of that work before advancing to the next block, athletes do not all need to start at the same place BUT all athletes must end with 20 burpee box jump overs):

Double Under x 100
Run 400 m.
2 rounds

Row 500m
Sit up x 40 (abmat)
2 rounds

KB Swing x 25 (70/53) *russian*
Wall Climb x 4
2 rounds

20 Burpee box jump overs 24/20

Be sure not to just disreguard the importance of days like today with built in skill work. Some aren’t as interested in the “practice” element of our sport because it just isn’t as exciting and also may force us to develop daily habits in order to make true change and also test our patience a bit. Today improve your ability to get inverted whether it be via head stand practice or literally getting your first hand stand push up. Then after the workout fine tune your ability to control your body hanging from the rig. Be sure to tend to your hands after today, we have hung from the bar two days in a row and many of you did quite a bit of rubbing those hands back and forth as you did pull ups yesterday. Wash your hands great after each training session to be free of chalk, and while they are warm and moist at home use pumas stone to scrub some extra skin away or just a razor blade (suprisnlgy works well), then keep them moist throughout the day with some solid lotion application.


1. “Skill Work” 10 min. work head stand/ Hand Stand/ Kip for HSPU

2. HSPU (strict)/ Dead Lift (275/185)
15-12-9-6-3 for time.

3. 3 kip swing/ 3 knee to elbow/ 3 t2b “unbroken”
10 rounds not for time.
**goal here is to really teach carry over from swing, to lat/shoulder engagement of Kn.2.E and then finish of leg kick in T2B. All should look similar from swing perspective.**

*Sled Sprint Pull: Every :30 x 5 min. Load sled as necessary, goal is to be FAST w/ some “light” resistance.



There are a few things for certain in CrossFit. It is Hard. It is uncomfortable. The reason you do it, is because you are not ALONE. What you do when you finish a workout can say a lot about you. What I am not talking about is the following: whether you “walk” it off, fall on the ground like a pile of mush, slam your bar in a rage of furry and yell TIME. None of that matters to me. What does matter is what you do after your victory strut, or when you get past your “bambi” / “Jello” leg syndrome. It is not your job, nor your obligation to “Coach” anyone you are paying plenty for that service, but what if you can offer the motivation to another to finish :30 faster with a cheering voice vs. just finishing alone.

Some people immediately begin cleaning up there weights and wiping down their equipment when they finish while there are still 3-5 others suffering, grinding, trying to find motivation to get done. Now do not allow me to make you feel guilty if you are the person that HAS TO GET THE KIDS, or LEAVE IN A HURRY TO WORK……I know we all have lives and things to get done and sometimes our workouts can go longer than intended. What I’d like to do though is encourage us this week, whether you are first or second to last to gather your berings and find someone still working……and help them, push them, let them know you are in their corner. They may look at you with a snarl, they may even growl, but they will feel your presence, they will hate you at the time and they will be grateful for you as they fall to the floor in exhaustion knowing you FORCED them into moving further outside of their comfort zone just because of your challenge or encouragement. We as coaches really try to do this for all of you at the gym on a daily basis, but the same voice over time looses its luster to the listening ears…..when it is a peer there is something more special, even more meaningful to the cheer.

This week and all the week’s to come let’s be reminded on why our training program is special in the first place, we are doing it together! It is corny at times, uncomfortable for those who don’t like to be cheered for…..but so what, they will just have to learn to swallow their pride I suppose, another thing we can all just grow in together. If you are blessed with a high fitness level, then continue to go faster you will take others with your movement but most importantly as you finish go back for those still working…….No One Left Behind.




1x hi hang snatch (pwr)
1x hang snatch below knee (must be squat)
1x Full Snatch (pwr) + OH Squat
10 minutes @55% 1 rep max

2. C2B Pull Up / OH Squat (115/85)
24-16-8 for time.

3. GHD Sit up x 50
GHD Hip Extension x 50
Not for time.

Row 300 m. Rest 1:1 x 5

If you have been here all week, or even 3 out of the 4 programmed workout days so far you are probably sore. What are you doing about it? Taking extra protein powder? Taking creatine? How about taking a crap ton of BCAA’s? Maybe drinking a gallon of milk a day (haha)? Extra fish oil? Magnesium supplement? Beta Carotine? Extra pre workout? Taking glutamine because your old and don’t “recover” like the young folks? How about steroids? (Oh haha funny Adrian) but seriously……all the money your blowing on all this other crap might as well be spent on something that works…..and steroids work. They just happen to be illegal, and potentially health hazardous of course……shucks.

None the less, this is a tease into a supplement post or two that I will work on and put up next week. Here is what you can expect……a brief explanation of all of the things I’ve mentioned above and why you may want to or not take them. But here is what you need to know and is the bottom line. Supplements are to “supplement” a well rounded diet, a great nights sleep, someone committed to pre and post workout stretching and mobility as well as smart training. If you don’t sleep enough, if you don’t EAT REALLY WELL, train your face off consistently, stretch to optimally speed recovery and help with mobility……your just wasting your money and hoping that it is another  “easier” fix. People that have those things dialed in, and then still look for the extra edge……that is who supplementation really helps. People who still drink soda, sleep 5 hours a night, train 2 days a week, hardly drink water, over consume coffee, eat fast food on a regular and have no sense of the macro nutrient count or balance they put into their body……those are just the people helping other people who make powders and “magic” pills a lot of money.

So even this weekend, think about why you take the supplements you do……none of them are FDA approved and none of them HAVE TO HAVE THE INGREDIENTS THEY SAY THEY DO, so who knows if they do?! Is it worth it? Have you ever tried to the good old fashion good habits of eating what the earth produces, going to bed on time, stretching when you are sitting around wasting your life in front of your TV not interacting with other humans and creating memories but just sitting down staring at a screen that sucks your life away (think I’m passionate about this one? haha. sorry) and hydrating properly throughout the day……not relying on artificial sugar or caffeine to make you happy?

**I suggest spend money on Chiropractor visits and bi monthly massages rather than hundreds of dollars a month on supplements.**







1. Build to heaviest Front Squat double (12 min.)
2. Take 60% of the above 3×12 back rack lunge. (think stand “fast” each rep!) 1:00 rest

Coach’s Choice **be smart with their shoulders we just trashed their pecs/delts yesterday.**

**Try for some kind of running, can be indoors and fast**

Sorry so late with the post. I had the privilege of going to watch the Jazz Home Opener with the Mrs. Thanks to Coach Amy U. for covering my afternoon classes. It was good to see Damian Lillard, a fellow WSU alum put on a clinic on how to exactly play basketball. Just a great example of how hard work pays off, spent more time on the court with a ball in hand more than anyone I’ve ever seen, always doing the extra work. On to worse news……may be a long season for any basketball fans here in SLC that support the local crew.


Take heart, tomorrow……WE BENCH! The rep scheme is unique, but the goal is to go as heavy as possible for each set. So it will surely leave a unique stimulus. Tomorrow to me, is CrossFit’s version of a good ol’ pump session with everyone’s fave…..burpee’s to finish it off. Have fun, go as far as you can into “death by burpee’s” and don’t forget…..that includes the minute that you can’t yet finish……don’t stop on you last successful attempt, see that last minute through and finish with as many as you can into the failed set.






1. Bench Press
5-20-3-20-1 *score is total volume moved. Rest as needed.
**After each set athletes must accumulate 10 strict C2B Pull Up, do not have to be unbroken**

2. Death By Burpee (make sure you have at least 20-25min. left in class for this, dictate accordingly)
1 on minute 1, 2 on 2, 3 on 3…..ect…..

**Interval: Row :30 on/ :30 off x 8 for total meters!**

For NFL, NBA, NHL, MLB there are many things that are tested for each athlete prior to being drafted or signed by a team. The test that is almost exactly the same across the board is “vertical jump” test. Why, in sports that differ so much from the function or skill of that athlete, would they all share the same test? First off it isn’t the only measure that they test for, but it is one of them. Second, take a second and think about what happens when someone jumps, think about the motion in itself, think about the muscles that fire, think about the coordination and timing involved in a successful attempt. The reason this test is universal is due to the universal “hip extension” that takes place in the jump. Where else do we see hip extension? Sprinting, when someone drives their body through someone elses in a collision, when someone swings a bat or throws a ball at high velocity (these are more technique based, opening the hip through twisting action but still related) and skating at high speeds even as the motion is based on more of a lateral hip drive still related. So the vertical jump can reflect someone’s ability to do a lot of things.

Today we will be jumping high onto boxes. A vertical jump is how high you can displace your center of gravity from the gound, a box jump takes more skill and flexibility. Fact is, people who can jump higher are more explosive therefore once taught proper mechanics with a barbell can lift more weight. How do we get more fit? We move larger loads, longer distances more quickly. Today, if you can……jump higher, it will lead to more barbell based PR’s!! The kettlebell swings should be as heavy as you can sustain good form, the more speed you use to drive your hips open the more weight you will be able to move…..this will happen immediatley before you jump, priming you for the jump itself. Work hard, be smart, no second guessing your jump……that is when we don’t make it, when there is doubt.




KB swing x 10 (heavy/ Russian) *no Rx’d weight, encourage athletes to go as heavy as they can*
Box jump x 3 (high) *Same as above*
Rest 1:00 x 4

2. Farmer Carry 70/53 x 240 yards for time!
(3 laps of full gym. 6 lengths.)

3. Hollow rock x 100

*Interval Option: Bike 30 cals for time. x 4 (Rest 1:1)

Many of you have grown up raised on milk and cheese. In fact I would say the majority of us have had dairy as a main staple in our diet on a daily basis. If you really enjoy dairy products, this post will not make you like them any less (I love cheese and full fat Red Capped Vitmain D milk…..soooo much), but hopefully it serves as an educational piece on why you don’t need milk products and never have, except from your human mother.


Point 1. You are not a cow. Literally, you are a human or at least I assume you are. Either way, we are the only living being on the planet that seeks out the milk of another animal and eats or drinks it, makes no sense. Specifically makes no sense when you consider that the milk from a cow (that on average weighs what? 2,000lb.’s) is produced for its baby that will also grow to eventually be 2,000lb.’s. Milk is to help this calve grow in HUNDREDS of pounds in matters of months, so if your looking for ALL the gains, you are looking in the right place. If you have goals of leaning out, looking better naked, or just being healthy…..this is not such a good decision to consume dairy products, hopefully you can see why.


Well what about low fat?! Well ok, lets take the fat out and what does that leave us? White sugar water, well done. In fact if you are going to eat or drink dairy products they are in their most beneficial and healthiest form as FULL FAT, as a full fat food it is actually naturally zoned out, so from a macronutrient stand point the proteins, carbs, and fats are well balanced. But again, you are not a cow.


Point 2. WHAT ABOUT CALCIUM AND MY BONES? Regions of the world with no access to milk due to no access of cows have less cases of osteoporosis than we do (the milk over conuming nation). Also many studies have even shown that milk consumers are actually MORE likely to suffer from osteoporosis than non milk drinkers. imageYou guys train and do CrossFit and live active lives which is going to be your biggest  headge against osteoporosis. Also from eating a diet with a great dose of fruits and veggies (dark leafy veggies, salmon)  you will be provided with all of micronutritents you nee to keep up healthy bone structure and immune system. Does that blow your mind? That people have told you things that aren’t true all your life? It shouldn’t, you should believe less people about all things and do more reserch on your own. The sad thing is that in every way, people have their own agenda and things to gain from you buying and consuming dairy products just like sugar and the other cheaply produced food we are all obsessed with.


Point 3. Lactose Intolerance is very real. 70% of us have some kind of allergic response to lactose in milk (milk sugar, naturally occurs in it, it is not added). Some people respond by farting a lot and getting a “bubbly” gut. Some people actually suffer from “runny stool” or the opposite…..constipation, but some people only have small responses such as water retension or slight congestions of their nasal passsage and throat. How will you know if you suffer from any of these? Completely cut out dairy for a full month, see what happens with your body, how you feel, how you rest, how you perform in the gym, what happens with your body weight….you get the idea, no cheats…..30 days…..nada. Even if you are completely fine with eating cheese and drinking milk and makes you feel like superman…….I would encourage you to try to do without for 30 days as well and see what happens! You may like and be surprised!!


Conclusion: Milk is good for you…..when it comes from your mother, and let’s be honest that is awkward if you drink that for too long. You are not a cow, so you don’t need their milk for nourishment, thats a complete lie……there are no health benefits that are necessary from milk. You don’t need it for calcium and in fact it has been shown to hurt not help with bone breaks and osteoporosis. There is also a good chance you just “feel” better without it in your life, give it a try for 30 days… will be leaner, breath better and feel better.


Almond milke, Coconut milk are great alternatives. Try to find sources with the least amount of additives and least amount of sugar. There are all kinds of delicious flavors however, you know why they are sweeter than others, make your choice wisely.


**If you are not going to pay any mind to this post and keep eating dairy, that is fine we can still be friends. Especially if you take it out for 30 days and it does you 0 good. BUT while you make your purchases at the store find the most organic sources of cheese and milk possible, and remember FULL FAT is a wiser choice. **


1. Build to heavy 3 of Snatch Grip Dead Lift (10 min. )
2. E:30 x 10 (5 min.) 1x Power Snatch @60% and build as you like.

3. Condition
Row 18/15 cals
Shoulder to OH x 12 (185/115)
Rest 2:00
3 rounds for time.

**Intervals False Grip Hold :20 on/ :10 off x 8 rounds (bar not rings) + T2B :20/:10 x 8**