Ute CrossFit: Salt Lake City, Utah

8.01.09 Hopper Saturday

Be the first one to the 7 am WOD Saturday morning and you get to pull the card from the Hopper Deck. 

52 Cards, 52 workouts...what will it be?????

*****Announcement:  We can now take Credit Card Payments, see Tommy when he gets back in town on Tuesday.  Also, we are offering 6 month and 12 month pre-pay memberships at 20% and 25% discounts.  If you buy a year membership for $1,125 and work out an average of 5 days per week you will be paying less than $5 per class.  If you buy the year membership and average 3 workouts per week you will pay just over $7 per class.  Compare that to $60/hr+ for personal training at any other gym.  See Tommy or Bobbie Jo for more details.*****

 

One of our new members, Trevor.  He has defined what it means to be "out of shape."  Apparantly when Trevor is "out of shape" it means he works out with super high intensity and puts up great times every workout.  Can't wait to see what you can do when you're "in shape"!

Marston, I'm only gonna say this once...Don't be sneaking out of camp to see your girlfriend.  That is unacceptable and something that I myself would never ever do ;-)

07.31.09 10-9-8-7-6-5-4-3-2-1

Wish our stud Marston Sawyers good luck, he is off to play his Senior season at Dixie as a strong safety.  We will miss him and his energy and motivation in the gym, but we will be following every game.  Good luck Marston, can't wait to see you back at Utecrossfit!!

WOD:

10-9-8-7-6-5-4-3-2-1 Reps

Pull Ups

KB Swings

10yd Sprints

This workout is 10 rounds  counting down on the reps.  So when you begin you will complete 10 reps of pull ups, kb swings and 10 sprints.  The next round you will do 9 of each motion and then 8, counting all the way down to 1.  Hopefully it makes sense.

You guys are doing great in the gym, we want to make sure you are doing even better out of the gym.  Meaning...what you are putting in your body and are you sleeping enough.  Grab Tommy or I at your wod and lets talk nutrition just to make sure all the hard work you are doing in here is being matched at home:)

Thought:  "Eat a rainbow everyday"  Try to eat all different ccolors of fruit and veggies though out the day, when you sit and think what you ate you should hit every color that is in the rainbow.  That will give you a great variety of vitamins from each fruit and veggie and your body is getting the nutrients it needs from those power foods.

7.30.09 WOD

Baby Boden

Ever wonder how a 10 month old stays in shape...time to find out!

7 rounds for time

Bear Crawl 25m

25 Squats

15 Med Ball Slams

Challenge: Max Ring dips, ring support.

 

Look at the sweet, innocent face...aaaawwwww.

7.29.09 WALL BALLS!!!!!!!!!!!!

Karen

150 Wall Balls for time 20#/14#

  

Kari the Pull-up Queen.  It took Kari a whole 5 minutes to master the kipping pull-up, just two weeks of CrossFit and she busted out 13 1/3 rounds of Cindy.  That's 70 Pull-ups.  Nice Work!!!

Interesting article by Robb Wolf on post workout nutrition.  click here to find out more.  Robb does the Nutrition Certifications for CrossFit HQ, owns CrossFit NorCal, and is possibly a genius.

07.28.09 Cindy

WOD:

5 Pull ups

10 Push ups

15 Squats

AMRAP in 20 Minutes (As many repetitions as possible)

Katie Balz getting up the rope on her first few tries, she would not give up as you can tell on her face!  She is a monster in the gym but so sweet on the street, deadly combination!

7.27.09 WOD

Kinda Like Christine

3 Rounds for Time

400m Run

12 Deadlifts BW/.75xBW

21 Box Jumps 24"/20"

Christine has a 500m row instead of the run but since it's summer and it's so nice outside we're gonna do it a little differently.  Scaled will be .75xBW deadlift for men and .5xBW deadlift for the ladies and 20"/16" Box jumps.

Challenge:  Max Box jumps in 1 min.  20"

 

Our friend Tom Holt, from Bend, OR, stopped by to say hi while he was in town.

 

Jerry tearing through some Double Unders!

7.25.09 WOD

AMRAP in 15 minutes of:

10 Wall Balls

10 Sit-ups (ab mat or GHD)

10 Hip Extensions

GHD sit-ups only for people who have done them before and are somewhat accustomed to them.  Otherwise do ab mat sit-ups, maybe 1 or 2 rounds on the GHD, but no more than 20 reps if it's a new movement for you.

 

Quite the crowd.  2007 CrossFit Games drew about 40 athletes and 60 spectators.  2009 drew 200 athletes and about 1000 spectators.  2009, pictured here, had regional qualifiers worldwide and drew over 3000 spectators...Can't wait to bring a team next year along with some individual qualifiers!

7.24.09 WOD

For time

400m farmers walk (holding 2 KB)

25 Push Presses 75#/45#

15 Hanging straight leg raises

30 Box Jumps 20"

400m sprint

Enjoy and Happy Pioneer Day!

7.23.09 The Big One Fundred

****Schedule Change: Friday, Pioneer day, we will have WOD's at 9 am and 12 noon.  No evening WOD's.  I am planning on cancelling Saturday's 7 am WOD, let me know if you are planning on coming in and I'll open it.  As of now the only WOD on Saturday will be 10 am.  Again that's Friday at 9 am and 12 noon, and Saturday at 10 am.**** This is not a permanant schedule change, only for this weekend.

BBQ was great, thanks to all who attended, especially Ryan for doing most of the cooking.  Food was great and the company was even better.  Anytime somebody has a good idea for a fun get together let myself or Bobbie know, this is a great way to build friendships and a strong community.

ANGIE

100 pull-ups

100 push-ups

100 sit-ups

100 squats

For time

All pull-ups must be completed before you start push-ups, and so on.  Hint: manage your rest.

 

Who Rocked Grace...Mr. Ace!  Look at that great knee an hip extension, great form.  Ace knocked out a mind boggling sub-2 minute grace on Tuesday.  Looks like all that lifting at the U paid off!

 

Brooke Ence knocking out some Double Unders.  Brooke is a dancer and fitness model who is starting to see the light and train for competitive sport in CrossFit.  She's quietly taking over the women's leaderboard, I wouldn't be surprised to see her doing well at the CrossFit Games next summer.

07.22.09 Balls and Ropes

WOD:

4 Rounds

15 Wall Balls

25 Double Unders

1 Rope Climb

Announcement: Ute Crossfit BBQ immediately following your workout!!  We will start the grill at 6pm, feel free to bring a side dish and your drink of choice..Zone friendly:)  We will grill some meat and have a few salads/veggies and fruit.  Please stop by to meet all your Ute Crossfit Family Members!!!!

We are trying to throw a twist in your wod, a lot of people are not super comfortable with the Rope Climb or Double Unders...we want to work on our weaknesses, so come in with the mindset that you are getting up that Rope..no big deal!!  Dominate.

Tommy is working hard building the locker/shower rooms, they should be ready to go in a week or so, that should make it really easy to get your wod in and then get to work or your next destination.  So coming soon!  Great work, keep it rolling you guys.