Ute CrossFit: Salt Lake City, Utah

09.01.09

WOD:

"300"

25 Pull Up

50 Deadlift 

50 Push Up

50 Box Jump

50 Floor Wiper

50 KB C&J

25 Pull Up

 

The above picture is from this past weekend of Tommy getting a workout in with his Forged Clothing Sponsors and friends in San Diego. Great group of people and a really cool set up.  Half of their warehouse is for clothing/manufacturing and the other half is a crossfit gym!  They have the right idea, mixing work and play!

Also, don't forget we do have a challange against our friends over at 801, if you are interested in competing or cheering let us know.  It will be tomorrow evening, loacation TBD along with the wod...TBD.

Final details will be posted later today.

08.31.09 Lucky 7's

 

Wod:

7 Wall Balls

7 Burpees

AMRAP in 10 Minutes

08.29.09 Hopper Saturday

We have been picking up a lot!  Lots of new faces, Tommy and I are super excited.

Wish Tommy luck, he is flying to San Diego for the Ninja Warrior Competition.  Forged Clothing is flying him out for the weekend to take part of in the obstacle course challenge that sends the top 10 guys to Japan for more competition! 

Take a look at what the course will look like and have a few laughs too :)

http://www.youtube.com/watch?v=svX-z6wtPEI

08.28.09 ANNIE

For time:

50-40-30-20-10 reps of Double Unders/Sit-ups

This was the easiest workout I could think of.  We have a lot of sore and tired soldiers this week, and we've also had the highest turnout by far.  Coincidence? I think not.  You guys are starting to feel the effects of 3,4, even 5 days in a row!  Make sure you're getting enough rest and listening to your bodies, and also make sure rest days include enough sleep and proper nutrition.  Staying out till 3 in the morning partying and grabbing taco bell 4th meal will not help you recover, although it is fun.

Hand Care:  A lot of pull-ups this week has led to a lot of callouses tearing off the hands.  We have pull-up grips that prevent blisters and tears, although they make it a little tougher to grip the bar.  Callouses help protect your hands but when they get too big they can easily turn into blisters.  Keep your them from getting too big by filing them or shaving them down with a razor.

 

Sweat Angel

08/27/09 WOD

Danny Boy (scaled Daniel)

25 Pull-ups

200m Run

21 Thrusters 75/45#

400m Run

21 Thrusters

200m Run

25 Pull-ups

For Time

Challenge:  40 yard sprint

Announcement:  Okay, so our next challenge is in 6 days.  Wednesday, September 2, we will have another team competition and this time against our friends at CrossFit 801.  WOD's will be announced before the competition, and the location has not been decided on.  This is just a heads up for those of you who love to compete and others who love to watch your friends suffer.  More details will be announced in the coming days. 

 

Anyone remember "The Buttercream Gang"?  This picture is of 801 owner and trainer Miranda.  I think that we should think up a team name for our competition next week...just remember buttercream gang is taken.

08/26/09 Lay off the Legs

 Once again evening classes are now at 5pm and 6pm.  Our mornings are filling up quickly, Starting September we will have two morning classes.  The times will be 6:15 am and 7 am tentatively.  Please talk to me this week if those don't work.  The 6:15 am class will be done by 7 every day, and our showers will be getting worked on the next two weeks for you morning people. 

This one is one of my favorites...

NATE

AMRAP in 20 min. of:

2 muscle-ups

4 handstand push-ups

8 KB swings 32kg/16kg

Challenge: Handstand Push-ups

Fundamentals: Muscle-up

Warm-up: Tabata style

Note:  This workout can be scaled!!!!  Just like every other workout!!!!  It doesn't matter if you do real muscle ups and real handstand pushups or if you have to scale everything.  It's still a fun one.  Don't miss out.

Tuesdays Results:

 

p.s.  I just checked CrossFit.com and they posted the same exact workout.  I must be phychic or something.  If you guys want to compare your times on this workout with hundreds of others then go to crossfit.com and click on comments under the workout.  There you will find hundreds of people sharing their workout times with the crossfit cyber community.  Something to do if you're bored...or if you're like me and love crossfit :-)

08.25.09 Quick and Eazy, just like Taco Bell 4th Meal

Reminder, evening classes are now at 5 pm and 6 pm.  Had a bunch of great classes Monday.  Lots of new smiling faces, makes our job so much fun!

WOD

Front Squat

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

Pull-Ups

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

Alternate exercises i.e. 1 front squat, 10 pull-ups, 2 front squats, 9 pull-ups, etc.

Challenge: 500m Row post workout

I forgot to grab the camera at Monday's evening class but it was awesome.  We had 8 people just getting after it, working their butts off.  Nice Work Shauna putting up the most rounds for the day, and to Brooke, Deidra, and Paige in a 3 way tie for best Max Press.  Also have to give it up to Matt Mort for benching 315, he hasn't benched in over a year, and to Trevor for improving his max pull-ups from 21-28 in a week!!!  You guys are all amazing I hope you all realize the gains you are making and are proud of yourselves.

 

Don't forget to check out www.forgedclothing.com or click on the banner on the right column.  Everything is 25% off for Ute CrossFit members, just contact Tommy or Bobbie and make an order.  They just came out with a couple new tees and tanks for women, pretty sweet!

08.24.09 New Evening Class Times

Starting this week evening classes will be at 5pm and 6pm.  Schedule will be updated tomorrow.  Morning classes are the same for now.

WOD

Press 1,1,1,1,1

then

AMRAP in 6 minutes

6 KB Swings

12 Lunges

3 min. rest then

AMRAP in 6 minutes

7 squat jumps

20 lateral hurdle hops

Challenge: Pistols

Jason Khalipa showing what full lockout looks like on an overhead press

08.22.09 WOD

Hopper Saturday

Courtesy of Jillian Hoggan, she turned 26 today so she got to look through 26 cards in the hopper deck and pick the one she liked.  Happy Birthday Jillian!

21-15-9

Box Jump

KB Swing

SDHP

 

3rd one from the left, the birthday girl Jillian Hoggan!  What a great smile, this must have been before the workout ;-)

08.21.09 Announcements and WOD

Announcements first:

After talking with many of you, and the lack of attendence in our 6:45 pm class, we are going to make a schedule change.  Our evening classes will be at 5 pm and 6 pm sharp, starting Monday, August 25.  If this causes a problem for anyone where they cannot make the class times let us know. 

We are also thinking about adding a morning class in a month or so.  Mornings have been our busiest, and with new clients joining each week we are hoping to have a 6:30 am class and a 7:30 am class.  Look for that in the next month.  Also look for the locker rooms being useable in the next month.  Hopefully sooner than later, but progress has gotten held up a little due to issues beyond our control.  We are hoping the extra morning class times along with a place to shower and get ready for work will really help a lot of you guys out as far as being able to get in a quality workout without taking time out of your day :-) 

Nutrition!!!!!!  Bobbie and I have been working really hard with Amber and Matt on meal plans and diet, after the first week Matt has dropped 7.5 lbs, and Amber hasn't weighed in yet but is looking great and says she feels lighter and has more energy.  If any of you are lost or unsure as far as nutrition goes please approach us with questions.  We love to help out with nutrition advice and can even help you design a weekly meal plan that will help you reach your goals.

Lastly, there has been enough interest in doing some Yoga once or twice a week so we're going to get that rolling in September.  We are thinking once or twice a week, the best times being wed. nights and saturday mornings at 9 am.  If we do twice a week we will all have to chip in and maybe pay like $5 a week or something for those of us who want to participate.  If only once a week, maybe like $5 a month per person, and the gym can fund the rest.  Any suggestions are welcome and appreciated!

Elizabeth

21-15-9 reps of:

squat cleans 135/95#

ring dips

Show up!!!  If you suck at cleans or don't want to lift heavy weight don't worry, we'll figure out something that works for you.  We will also spend a lot of time learning proper technique on the squat clean so you don't want to miss it!

  

No muscle ups for Casey today...he was too tired after knocking out the 5K in 18:19!!!