Ute CrossFit: Salt Lake City, Utah

02.10.10 Tabata Fun

WOD

20 sec. work, 10 sec. rest for 8 rounds each of:

Squat

Push-up

Sit-up

Row (calories)

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Tommy and Bobbie will be out of town next week all week.  We will have a modified schedule.  The Schedule for next week will be:

Monday-Thursday: 6am, 6:45am, 12:30pm, 5:15pm, 6:15pm

Friday: 6am, 6:45am, 12:30pm, 5:30pm

Saturday: 7am, 8-10am open gym, 10am

We will have no 8am classes and no 4pm classes.  Thank you for your help!  And be sure to thank Alli, Ben, and Matt for covering our classes.  They all have full time jobs and are doing this as a huge favor to us.  It is really hard to get away but Tommy's family hasn't seen Penelope yet and family comes first. 

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Devin a.k.a. Rockstar

02.09.10 Swings and Pulls

WOD:
20 KB Swings (24kg,16kg)
5 Pull Ups
15 KB Swings
10 Pull Ups
10 KB Swings
15 Pull Ups
5 KB Swings
20 Pull Ups

Challenge: Agility Course (1x for time)
Fundamental: Wall Balls

Below are a few pics from Saturday's 300 WOD

Marcie (quiet competitor)

Matt, Kevin and Meki (grinding it out)

Dr. RIck (after an all night shift, hooraah)

AJ and Devin (2 of the best guys ever, and kind of tough too)

Xfit Littles: Kalani, Noah, Boden and Koa

Bo (Perfect form man)

Lindsay (1st Place Finisher)

Gary, Sandra, Amber, Sha and Laurel (Waiting their turns)

02.08.10 Randy

RANDY

75 Power Snatches for time (light weight)

Challenge: 800m Run

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We need more volunteers for the Sectionals to be held on February 27-28 in Ogden.  If you can volunteer, please visit the sectional website: http://crossfitwfn.typepad.com/utnv_sectionals/ and register as a volunteer.  We especially need more judges, you do not have to be Level 1 certified but we would prefer it.  You can also register on that site as a spectator or competitor, so if you haven't done that already and want to then get on it.

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"300" Results

You guys rocked it, I wanted to point out a few performances that stuck out in my mind:

Ace 14:20 and Linday 13:18 had the fastest RX'D times

Byron and Marcie were the most improved, cutting times by 4:58 and 2:52 respectively

Angel and Becca both improved their times...and they're 3 months more pregnant than they were in November!  Way to go girls!

Gary managed to rally and knock off 2.5 minutes and he couldn't even finish the wod on Friday because he was so exhausted (2 weeks without a single carb will do that)

I also loved watching the new clients, especially Tim and Josh tear it up in the last heat. 

Great effort by everyone, that was a lot of fun!  Look forward to a nutrition and performance challenge starting in March.  We'll go 30 days this time to help keep the focus!

02.06.10 "300"

 
Utes, Prepare for Glory!

25 Pull-ups

50 Deadlifts 135/95

50 Push-ups

50 Box Jumps 24/20"

50 Floor Wipers

50 KB C&J 16/8 kg 

25 Pull-ups

for time

VISITORS WELCOME, WORKOUTS START AT 10AM SHARP

 
 
 

2/5/10 Schedule is now Current...whew

Right now Rick, Bryan Boothe, Renee, and Meki are in for the 300 WOD.  If you would like to participate and didn't do it in November please post interest to comments or shoot Tommy or Bobbie an e-mail.  Please plan on showing up at 9:30, so we can start at 10am sharp. 

National anthem will be sung at 9:55 by Travis Latendresse and Sean Foley (duet)

WOD

AMRAP (as many rounds as possible) in 10 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Run 400m!!!

The weather is getting a little nicer and we haven't ran in FOREVER!

Fundamentals: We will work on kipping pull-ups and deadlifts

Challenge: 3x15 Deadlifts (light weight, work on form)

Kendell, she quite possibly has the best OH Squat form in the gym!

02.04.10 WOD

 Feb 6 Grand Opening Update

Get to the gym by 9:30 am.

Workouts will start at 10am on Saturday Feb. 6.  We will plan on doing heats of 9 people at a time, and about 3 heats total.  The workout should end around 11, and then we will socialize, possibly drink some recovery drinks, and head out to grab a bite to eat at Fiddlers Elbow or Sugarhouse BBQ Company. 

Those who did this wod in November and are eligible to win prizes are: Suzanne, Neil, Laurel, Archie, Jillian, Gary, Sandra, Mel Wayman, Sean, Ace, Devin, Marcie, Jill, Kaleo, Jessica D, Angel, Ben, Trevor, AJ, Matt, Becca, Brooke and Byron, Amber, Shauna, and a couple others who I don't have times for.  If any of you cannot make the workout then we will have a 7am class.  However you will not win any prizes if you can't make the 10am as per our agreement in November (Gary and Sandra)

I figure there to be room for about 10 more people so if any of our newer clients want to join in the fun, please put your names on the white board and let me or Bobbie know you're interested.  

Invite all your friends to the Grand Opening to experience Ute CrossFit!

WOD

Agility Course

Come in to see what we think up for you...should be a lot of fun!

Challenge: Intervals on the rower- 6x 300m Row  Trade off with a partner, rest while they row

Fundamentals: KB Clean and Jerk, Floor Wiper

Travis Martin, always a great attitude and it's paying off.  Keep it up!

Amber Mettler doing the agility ladders.  A newer addition to the morning crew.

02.03.10 Filthy Fifty

WOD:

For time:
50 Box jump, 24, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg,8kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20,14 pound ball
50 Burpees
50 Double unders

 

Great job this week, we have changed a few of our class times so make sure you check the schedule.

Upcoming events:  Feb 6 Sat.  will be our Grand Opening Challenge!!

Below is an article on paleo nutrition, it is a good memory refresher on what we should be striving to eat and a few recipes to go with it.  We borrowed it from Crossfit Seattle's website.

http://www.crossfitseattle.com/jess_phil_for_eating_2010.pdf
 

02.02.10 Strength Work

Strength Work : 5x5 Press then 5x5 Back Squat

WOD- Max Reps in 1 minute for each motion, 10 sec rest between each motion

Push Ups

KB Swings (16kg,24kg)

Pull Ups

Lunges (Static stance, switch legs @ 30 sec)

Challenge: Row 250m for time

Fundamental: Lunges, Push Up

 

 

 

Above are a few pics of the new box, we love it and you will too!

HAPPY BIRTHDAY COACH ALLISON!!!!

ANNOUNCEMENTS:  NEW GYM LOCATION 543 E 2100 S

 New Schedule: Starting 2/1/10

Monday: 6:00, 6:45, 8:00, 12:30, 5:15, 6:15

Tuesday: 6:00, 6:45, 12:30, 5:15, 6:15

Wednesday: same as Monday

Thursday: Same as Tuesday

Friday: 6:00, 6:45, 8:00, 12:30, 5:30

Saturday: 7:00, 8:00-10:00 open gym, 10:00 
 
 
 

02.01.10 Sprints/Ball/Bell Work

WOD:

3 Rounds

3: 10 Yard Sprints (Down and Back =1)

12KB SDHP (16kg,24kg)

12 Med Ball Slams (14lbs,20lbs)

12 Air Squats

12 Leg lifts w Med Ball (14lbs,20lbs) (Supine w Med Ball extended from chest)

Challenge:Tabata:  Burpee Box Jumps: 4 Rounds (Score is lowest Reps/4 Rounds)

Fundamental: Med Ball Slam/Sprinting Form

 

Brooke, hopefully you get to workout with her.  She brings top intensity to every wod she completes!!

ANNOUNCEMENTS:  NEW GYM LOCATION 543 E 2100 S

 New Schedule: Starting 2/1/10

Monday: 6:00, 6:45, 8:00, 12:30, 5:15, 6:15

Tuesday: 6:00, 6:45, 12:30, 5:15, 6:15

Wednesday: same as Monday

Thursday: Same as Tuesday

Friday: 6:00, 6:45, 8:00, 12:30, 5:30

Saturday: 7:00, 8:00-10:00 open gym, 10:00

 

 

 

01.30.10 HOPPER SATURDAY @ THE NEW GYM!!

 

Thank you to all for your help with the move the new gym location (2100s 543e)!!!  You guys made it possible and made it happen within a 2 day period.  Come in for the 7am or 10am wods.  If you would like to come in for the open gym feel free to drop in for 8am and 9am open gym hour.  You can work on what you choose.

Friday we opened the new gym with the soccer team @ 4pm, who knew 12 year olds could rock burpees like that?!!  Then we had a great showing of 15 for the 5pm wod.

 Bobbie will be running classes and Tommy will be over @ Wasatch Crossfit with Damon working on his Rowing Certification.

Enjoy :)

 

Here is the evening wod in the new box, forgive the blurr...it is from a camera phone.  You guys will love it, bigger, nicer and full of windows to show off your stuff.