Leo is signed up for the Open.  Are you?  The first WOD will be announced at 5pm tonight.  Games.Crossfit.com

Hey guys, we could use some help with a few things prepping the new area for paint and flooring.  If anybody would like to help with the cleanup I’d be happy to trade.  I’m also going to be hanging some drywall tomorrow night and getting things ready for paint prep if you can help.

I’m going to publishing the parameters of our 4 “performance eating plans” today.  We’ve got over 50 people signed up for this challenge.  I expect 80 to 100 which is much better odds than one of us winning the Powerball lottery and a lot more fun.  The meeting Thursday night isn’t mandatory but please make it if you can.  If you haven’t had your body composition checked please sign up for a time slot.  We’ll be doing it through Saturday.

22/Feb/2011 Wednesday WOD

10 Deadlifts per minute for 5 minutes then:

25 pullups

50 pushups

75 situps

100 air squats

Rx:  Bodyweight.  Scale as needed.  Be smart.

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GamesLab:  Rest

Not sure who these amazing legs belong to but I can say one thing:  Athlete!

Tomorrow Crossfit.com will post the first workout of the 2012 Crossfit Open.  We’re up to 31 participants in this year’s Open and I’d like to see 50.  It will be fun, we’ll be programming the Open WODs anyway, so why not do it and see where you stand.  In terms of scheduling this is how it will look:  Monday will be normal, starting next week Coach Chiu will move to Tuesdays, Wednesday will be a recommended rest/active recovery day, and Thursday we’ll do the Open WOD at 9am and 5:30pm.  If you can’t make those time slots don’t worry, you can do it at your normal class time and we’ll make sure you have a judge or you can contact me for a makeup slot.  Have fun, here we go 2012!

I emailed everyone a link to sign up for the Cruise challenge if you didn’t do it here.  You can also sign up when you do your body composition check or at the Thursday night briefing.  There are 4 eating plans available.  You can do this!  Amazing things happen in just 5 short weeks of discipline.  Download the Cruise Challenge Flyer:  2011CruiseChallengePDF

Sign up:  Individual          Sign up:  Couple

21/Feb/2011 Tuesday WOD

AMRAP in 10 minutes

15 Power Snatches 75/55

30 Double Unders

GamesLab

Strength – Hang Power Snatch 3×3 @ 80% pre-WOD.  Squat 3×5 @ 80% post WOD.  Do 20 pushups between each set of squats.

Endurance:  Row 3 x 1000m, damper 0.  Guys 1:50 pace, women 2:05 to 2:10 pace.

When you come in you’ll notice something.  There’s an entire wall missing.  We were at Wasatch late night with floor cleaners working to contain the drywall dust from the demolition but it still may be a little bit messy.  Sorry, we’re doing our best to keep it clean.   On the bright side it’s exciting to see how much space we’ll have for training!

Games.Crossfit.Com.  – The first WOD of the Open comes out Tuesday night.  Hurry up and get registered.  Here’s  little motivation from Matt Chan of Crossfit Verve if you’re still “thinking about it.”

The Reebok CrossFit Games begin in only a few days, with the first workout announced on Wednesday, February 22nd.    In exactly one week we’ll be participating.  

What are you waiting for?  What’s your excuse for not entering and competing/having a good time next to your fellow CrossFitters around the world?  

Is it the “time?”  Because CrossFit Verve will host each week’s workout as the WOD on Fridays (only 1 week from today!) and as a special class on Sundays.  So you’ll be there anyway, getting your WOD on with all (okay, some) of your favorite people.  

Is it the “money?”  Because it only costs $20 for five weeks of fun workouts and you get the chance to build yourself a cool profile, be part of the Verve team, and be part of possibly the biggest fitness competition worldwide for less than your daily coffee costs for a week.  Sign up here.

Is it the “I don’t like to have fun?”  No, it can’t be that because nobody doesn’t want to have fun, duh.  That’s why we all do CrossFit anyhow.  

Is it the “Well, I’ll wait till I’ve got more CrossFit experience or when I’m better at some of the movements?”  Because I’ve been doing it for the last couple years, and just like when you started CrossFit, it doesn’t get any easier to wait any longer.  In fact, some of our athletes challenged themselves last year with new skills (double unders, muscle-ups…) or PR weights (Clean and Jerk) and not only managed to surprise themselves and be successful, but be successful beyond their wild imagination in the amped up Games environment!  Your fitness journey will take you a myriad of places, let the Games be part of it.    

Is it the “I’m not really a ‘competitive’ kind of person?”  Because, you don’t have to be competitive to enjoy being part of history, being part of a team, and pushing yourself a little harder than you think you can.  Whether you are pregnant, injured, not at your strongest, etc.  you can still keep moving forward toward being your best.  

I’m not at my strongest, but I can still come in, enjoy my fellow athletes, be part of something bigger than myself, and show my new daughter that you don’t always have to be the best to put yourself out there for people to see.  You just be your best self at that moment, and keep moving on…..because there’s always next year, and who knows how much even more amazing you will be then! 

20/Feb/2011 Monday WOD “Helen”

3 Rounds for time

Run 400m

21 Kettlebell swings (1.5/1)

12 Pullups

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GamesLab

Strength:  Push Press 10, 10, 10.  Heavy but smooth.  GHD 30/30

Endurance:  10x 1:00 hard/1 min easy, any modality

435lb Back Squat for Greg, a huge PR and it looked easy!

Team practice will be at 11am today.  If you want to O-lift you’re welcome to show up at 10 to start Oly.

17/Feb/2011 Saturday Schedule

8am – Rowing

9am – Olympic Weightlifting

10am – Free Crossfit WOD

11am – Team Practice

Beast Mode:  ON

Here are the links to sign up for the 2011 Cruise Nutrition Challenge.  What kind of results can you expect in 5 weeks?  A dramatic performance increase in the neighborhood of 30%.  A decrease in body fat.  Depending on meal plan an increase in lean body mass.  You’ll perform like a rock star, look like an athlete, and feel like a champion.  What more can you ask for?

Individual          Couple

Once you’re signed up we’ll need to test your body composition which we’ll be doing all next week.  Look for a sign-up sheet next the whiteboard on Saturday with all the time slots to be tested.  Read yesterday’s blog post for full details.

The Crossfit Open drops their first WOD in just a few days.  Sign up a Games.Crossfit.com and then join the Wasatch Crossfit team!

17/Feb/2011 Friday WOD

Clean & Jerk & Clean/Minute for 10 Minutes (Men – BW, Women 70%BW) then immediately:

Run 800m

30 K2E/T2B*

Do 1 knees to elbow immediately followed by a T2B. Feet CANNOT touch between them.  Both movements together count as one rep.

GamesLab

Strength:  Quickly build to a Front Squat at 90% of 1RM within 7 singles prior to WOD.  Post WOD:  10 Pullups/10 Ring Dips/10 GHD Situps on 1:15 interval x 5

Endurance:  20 x :10 Sprint, :50 active recovery, any modality.

Our Cruise challenge is here!  We’ve added some cool features to this years challenge.  First of all, we’ll be testing your body composition before and after the challenge.  You’ll be able to see how your lean body mass and body fat change when you eat strict and train hard.  In addition to being tested before and after everyone who participates (as in does the work!) will get a free re-test any time in 2012 ($20 value) plus a t-shirt.  Not some bobo Hanes Beefy-T crap, a quality American Apparel shirt.  You’ll have 4 different eating plans to choose from depending on what your goals are.  Last of all…if you win what do you get?  Either a cruise for two plus airfare to L.A. or San Diego or your choice of a $1500 travel voucher.  Pretty damn sweet!

We’re hosting a Q & A session next Thursday evening and will be pushing out information all week long about the different plans.  Feel free to post questions to comments.

Download the Cruise Challenge Flyer:  2011CruiseChallengePDF

16/Feb/2011 Thursday WOD

Row 1000m

30 Front Squats 135/93

60 Pushups

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GamesLab – No WOD today

Strength:  Olympic Weightlifting with Coach Chiu.  Warmup with HSPU progression if shoulders feeling good.

Endurance:  Run 5K

Craig is about to Hulk Smash this WOD!!!!

Nutrition details coming tonight tomorrow (Still finalizing a couple details on scoring) but I wanted to get the WOD posted since tomorrow is NOT a rest day for GamesLab.  Thursday will be O-lifting only with some optional running for GamesLab then Friday will be a rest day.

15/Feb/2011 Wednesday WOD

Post-Valentines Day Massacre aka the Filthy Fifty AMRAP

As many rounds as possible in 20 minutes:

10 Box jump, 24/20 inch box
10 Jumping pull-ups
10 Kettlebell swings, 1 pood
Walking Lunge, 10 steps
10 Knees to elbows
10 Push press, 45 pounds
10 Back extensions or 45# Barbell Good Mornings
10 Wall ball shots, 20/14 pound ball
10 Burpees
10 Double unders

GamesLab:  Do the WOD, have fun!

Saturday classes are getting big again but the expansion is right around the corner.

We’ll be publishing all the details tomorrow for our upcoming “Cruise Challenge.”  Here are a couple of teasers:  We have invested in a body composition measurement device and will be testing you before and after the challenge.  You will have multiple options in terms of eating plans but only people who are 100% strict will be eligible for the cruise drawing.  The Grand Prize will be airfare for two to L.A. and a Cruise or a $1500 travel voucher.  Get ready!

14/Feb/2011 Tuesday WOD

Back Squat 10, 5, 3, 2, 1 ,1, 1, 1, 1 (1 rep max)

Bench Press 10, 5, 3, 2, 1, 1, 1, 1, 1 (1 rep max)

Optional Met-con:  Tabata Box jumps, lowest round scores

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GamesLab

Strength:  Back Squat to max then 3×30 pushups.  No benching.  Oly class at 5pm optional.  No WOD today, just endurance.  If you’re double unders aren’t rock solid do 30, 20, 10, 20, 30 all unbroken.

Endurance:  Row 5x500m with 1:00 rest.  Hold with 20 secs of PR 500m across all efforts

What stands out for me in this video:  “Why do you do it?  Because the first time I did it it kicked my butt.  We do it for time.  I was always there, ready to work and I took pride in what I was doing.”

Jerry Rice enjoyed one of the longest careers in the NFL and a big part of it was his tremendous work ethic.  At age 50 he’s still sprinting the same 2.5 mile hill that he did during the peak of his career.  That’s who I want to be.  Age is just a number for some people, they refuse to slowly decline in front of their television and instead get after it every day.

Rather than waste time this week wondering if you can do the Crossfit Open you need to just sign up and challenge yourself.  You’re working hard every day and now it’s time to put the training to the test.  I promise two things:  If you do it you’ll have fun and if you don’t you’ll have regrets.  Challenge yourself!  Games.Crossfit.com then join one of the two Wasatch Crossfit teams.

13/Feb/2011 Monday WOD

Part A:  5 Thruster Cleans then rest 1 min x 5

Part B:  10 Pullups / 10 Burpees then rest 1 min x 5

You’ll post one time to the whiteboard, the total time including rest for all intervals.  Move immediately from A to B.

Gold:  155/105  Silver:  115/83  Bronze:  Scale as needed

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GamesLab

Strength:  Max effort HSPU’s.  Rest 1 min.  Do 50%.  Rest 1 min.  Do 50% of set 2.  50/50 on GHD

Endurance:  3 x 4 min on Airdyne at 80% perceived exertion.  Hard but sustainable.

We’re up to 20 people registered!  Go to Games.Crossfit.com and join the fun! 

Team training this morning at 7:30am.  Next week we’re going to try 11am and see how that works for people.  Today is also our CrossFit Gymnastics class.  Kristi did an amazing job last time and I can’t wait to do it again.  As much as I love the intensity of CrossFit I’ve also found learning new skills keeps thing fresh and fun.

11/Feb/2011 Saturday Schedule

7:30am Team Practice – All are welcome

8am – Gymnastics

9am – Olympic Weightlifting

10am – Free Crossfit WOD