We had 8 WCF’ers get their Level I Trainer certification this weekend.  I attended my first Level I cert in 2007 and was really impressed with how much it has progressed.  The teaching progressions are sharper, the lectures more concise, and the quality of movement is amazing.  I’m proud to be part of Crossfit and still remember thinking the founder, Greg Glassman, was a little “aggressive” when he said one day we’d be having a major impact on the whole fitness world.  That day is here!  Rumor has it that the Level 2 “Coach” certification is close to being ANSI approved so we should be seeing some of our experienced coaches moving through it soon as well.

We’re only 8 days away from starting demolition on the other side of the building for our expansion.  The wall in the middle will be the last thing to come down so you won’t see most of the changes until the Grand Opening.  Along with offering level II Crossfit classes we’ll also be adding a speed & agility training program for competitive athletes.  We’re going to be posting a “Rx checklist” for people who think they will want to do the Level 2 program.  It will be offered 2 or 3 days a week and is chance for the more advanced athletes to get in a hard WOD with advanced skills.  The Level 2 classes will include a certified trainer but will move much faster than our traditional classes do.  More to come on this soon.

23/Jan/2011 Monday WOD

7 Rounds For Time

12 Wallball

12 Burpees


100 Situps



Strength:  30 Pushups, 20 Ring Dips, 10 HSPU’s x 2 then 20 Deadlifts x 150% BW.

Endurance:  1mi, 2 x 800m, 4x400m.  Rest 3min, 2x2min, 4x1min.

30/April/2011 Saturday Schedule

9am – Open WOD 11.6.  If you want to come O-lift I’ll be posting some drills & skills, you’re welcome to come hit it.

10am – Free Crossfit WOD

We’ll be running heats for the Open from 9am till we’re done.  After this our team and a few of our individual athletes are Regionals bound.  Great work everybody!

Bruce & Laurie, Crossfit Power Couple!

Hey parents, we know you need a break sometimes! That’s why we’re offering a free “drop your kids off” night this Friday at Wasatch Crossfit. Go on a date, have some fun, and enjoy some quality time together. You will need to sign up for your slot in the child care area ahead of time. Enjoy!

27/April/2011 Wednesday WOD

5 Rounds for Time

Run 400m

30 Situps

20 KB Swings

10 Box Jumps

GamesLab:  Do 30-60 min of any modality at 70% of Max HR.  Let me know if you’re planning on doing 11.6 Thursday or Saturday.

C-Biz and her brother getting after it during our free Saturday workout.

Thank you Amy C for your recent success story video. From zero pullups to 5, awesome!

How’s your challenge going?  Have you been as consistent as you thought you would be?  Are you in the running for the 1K prize?  I was talking with my 14 year old son this week about making some intelligent choices around food such as not drinking 4-5 Dr. Peppers in an evening.  The conversation started to go down the road  that conversations with teens sometimes do:  He’s nodding and mumbling in agreement while wishing he could be texting this very moment instead of hearing Dad talk.  I thought about what really motivates him and asked a simple question:  What feels better?   Scoring a touchdown or drinking a soda?  His eyes lit up and he immediately said scoring the TD.  What do people in the NFL who score touchdowns look like?  They don’t look like their drinking a 6pack of soda a day.  For him framing it in a way that motivated him was key to changing his habits and it’s positive:  I want to get x rather than I don’t want to be y.

What’s a positive motivation for you to stay disciplined?  I think about how good it felt to compete as a team at last years Crossfit Regionals and how badly I want to be back there again.  And about running my kids into the ground when they’re in High School and I’m in my late 40’s.  Let us know what your positive motivation is.  The best one gets a prize.

26/April/2011 Tuesday WOD – Courtesy of CrossfitFootball.com

The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs/105lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

Score is total rounds completed.  Sub For Ring Dips can be dips on GHD or on a Bench.