Ute CrossFit: Salt Lake City, Utah

03.12.10 WOD

I have a nice long list for jump ropes.  I'll be ordering Friday and they should be in next week on Tuesday or Wednesday.  We're working out the details of our paleo challenge and are planning on kicking it off next Saturday.  It will be a six week challenge so if you plan on participating plan on lots of binge eating on the sweets this week!!!  Thanks Alli for covering classes Tues. and Thurs. nights, I loved the extra time with Bobbie and the kids!  Have fun in Cali with Shauna.

WOD

15 SDHP 95/65

200 Jump Rope Singles

Rest 2:00

3 Rounds

then rest 5 min. and do the following

30 sec. work followed by 30 sec. rest for 4 rounds:

Squat Jumps

Mt. Climbers

Matt Mortensen working his TGU's.  Matt is a perfect example of what Crossfit is all about.  He trains hard, brings energy to every class but is always the first one to welcome new clients and make them feel a part of the Ute CrossFit family.  Matt has also dropped from roughly 265# to 230# since last summer and is 4 days into a strict paleo diet!  He'll be getting certified in April and we can't wait to welcome him as a new trainer at Ute CrossFit.  In the meantime he may be coaching some classes as an intern from time to time. 

03.11.10 R/P/B 12-9-6

Wod: 12-9-6

Ring Dips

Power Snatch (95/65)

Burpee

Challenge: Partner: Ladder/Cone Course for time. 

Fundamental: Power Snatch

 

Shauna, knees to elbows.
  

03.10.10 Barbell and Trunk

WOD:  5 Rounds

10 Box-steps w Barbell on back (24"/20")(95#/65#)

20 Sit ups

10 Push press

20 Floor Wipers (95#/65#)

Strength Work: Band Bench Press  3X5  (We will set up stations and each person will rotate in.  The goal is speed on the way up and control on the way down, with a pause at the top)

 

Dan perfecting his air squat.
 

03.09.10 BADGER

WOD: 3 Rounds

30 Squat cleans (95#,65#)

30 Pull ups

800 meter run

Mark this on a calander, May 22nd Mudd Run.  We are planning on competing.
http://newharmonyfire.com/mudinfo.htm

03.08.10 WOD

A bunch of people are asking about jump ropes.  We'll get a list going this week and get the order in by Friday.  Ropes will cost $10, that will include shipping (retail is $14).  We have requests from Byron, Bryan, Aubrey and anyone else please let us know.  We'll probably be putting a sign-up sheet on the whiteboard.

Paleo Challenge is in the works.  We are planning on kicking it off in 2 weeks.  Stay tuned for more info.  It will most likely be a 4 week challenge where we will committ to eating a strict paleo diet, we will measure performance before and after and possibly take before and after pics.

We have gotten lots of inquiries about post workout recovery and supplements.  We sell Advocare products out of the gym but you can also buy them online.  They are the best we have found, and the only products that we like enough to put our reputations on.  Each product does what it says it will, and they are all tested by an independent company called "Informed Choice" to verify that they contain what they say they do and are banned substance free.  Even if you don't think you need supplements you should be taking fish oil and Advocare has a very high quality fish oil supplement called Omegaplex.  Please ask us if you have any questions.  Click the supplements link above to learn more.

WOD

AMRAP in 10 minutes

3 High Box Jumps

6 Clapping Push-ups

9 Deadlifts

Challenge: 500m Row

Strength Work: 3x10 Pistols

Be ready to get after it today.  We will do a quick warm-up and the order of things will be slightly different.  We will start with the WOD, then do out strength work, then finish off with the challenge.  The reason for this is that when training both Power and Strength, it's always better to do the power moves at the beginning of the workout, strength work can still have great benefits when done when slightly fatigued.

Cool video of CrossFitter Blair Morrison doing a WOD in Holland.  He's studying abroad and getting very creative with CrossFit WOD's.  In this workout he does "Pistols"  one of the movements we will do today.

 

 

Guess who's back....back again?
  

03. 06.10 SAT WOD

Nice job to all of the Saturday crew this morning.  Tommy had a fun mix of motions today.  It was a combination of power bench and sqaut with bands, tire flips, tire drags and rowing.  Laurel did great on the row, with extra work on techniqe the last few months, her rowing has improved so much!  Along with rowing she has put in time on box jumps and pull ups. Good job Laurel.  Just a reminder for those of you who are anxious to improve on a few skills, take advantage of our open gym hour every Saturday at 9am.

 

Laurel, pulling up.

03.05.10 10,9,8,7........

Wod: 10,9,8,7,6,5,4,3,2,1 Reps for:

Front Sqauts 135/75

Pull ups

KB swing 24/16

 

Jess working ab-mat sit ups.  

A lot of you have really been working hard outside of the gym with getting your diet and sleep on track.  Here is a great website I got from the other Jess.  It is a Paleo recipe website!   It is a great way to keep you excited about eating right.

http://www.paleomama.com/
 

03.04.10 Suprise!

WOD

Suprise, bring normal attire, along with sweatshirt and running shoes :-)

Challenge: Front Squats 5x3  work up to a relatively heavy weight for the last 2 sets

 

Come to the evening classes and hang with coach Bobbie!

Thanks for everyone's patience with the new schedule.  We really feel great about the new class times, and hope you all do to.  The On-Ramp classes are going great, we have Wendy, Elliott, James, and Stephanie who are getting after it and will be great additions to our family!

03.03.10 Nancy

Another Benchmark today!  Let's get after it and get some new names on the leaderboard.

NANCY

5 rounds for time of:

400m Run

15 OH Squats 95/65#

Kaleo doing some Double Unders.  Speaking of which, our 18 brand new jumpropes showed up just in time for the 12:30 class to enjoy DU's.  Hope you all enjoy jumping rope again. 

*****

Outstanding job to Jill Panoke on a knee jump w/ 15 pound bar on her back (she tied Kaleo from the morning).  Then she did a 30" box jump like it was nothing.

Jessica and Melanie on Diane yesterday.

Bryan and Terry knee jumps onto 12" box!

*****

03.02.10 ANNIE

50-40-30-20-10

Double Unders (morning crew do box jumps)

Sit-ups

for time

Challenge: Knee Jumps

If you wanna do these just ask Bryan Boothe how.  They took me a while to get, but Bry got them his first try!!!  He also did a fast Diane as RX'D yesterday.  Nice work Bro!

Future firebreathers Koa, Boden, Kalani and Noah!