Ute CrossFit: Salt Lake City, Utah

10.01.09 Recovery Day Bring a Friend Contest Begins

Bring a friend contest begins, get out to an early lead and try to win that 1 month free!

For those of you who are worn down from the past 3, today will be an easy pace 5k row for some active rest and recovery.  If you are feeling fresh today you will do the interval workout.

WOD

5k Row (easy)

or

5k Row for time

or

Rowing or Running Intervals with a partner.
1 person goes all out for 20 sec., then 10 sec break, then partner goes all out for 20 sec., 10 sec break
repeat for a total of 16 rounds (total for each person is 16 minutes of 20 sec on 40 sec off)

Challenge: Pistols

Is this too confusing???  Don't worry, we'll explain it all again for you guys in class!

Sean Pulling for his life under Deidre's watchful eye.

9.30.09 WOD

WOD

Isabel

30 Snatches for time 135/95#

Challenge: Max Vertical Jump

"Little Mitch" trying his hardest not to flex for the camera.

09.29.09 WOD

Bring a friend for free contest starts Thursday!!!  Start calling your buddies.
Remember today there is a 3 pm WOD.

Here we have Brooke knocking out some ring dips.  She's been determined to get that muscle up for the past couple months and her hard work finally paid off.  Way to go Brooke becoming the first Ute CrossFit girl to do a MUSCLE UP!!!!! 

WOD

Nasty Girls

50 Squats
7 Muscle Ups
10 Hang Cleans 135/95#

3 Rounds for time

muscle up scaling: 1 ring dip + 1 pullup = 1 muscle-up

Challenge: GHD Sit-up 2x20, GHD Hip ext 2x20

AJ being herded by his dog.

09.28.09 UTES WIN BIG

Great weekend for the Utes, both the University Football team who stomped Louisville on Saturday, and for out Ute CrossFitters who were few in numbers but put on an impressive showing at the Fight Gone Bad Challenge.  Congrats to Ben Crook with the top score at 381 points.  (I'm still convinced you are a 400+ type of guy Ben, well done though)  Other friends of ours who did amazing were Sean, Deidre, Angel, and AJ.  Tommy, Bobbie, Travis and Jessica were there to cheer our teammates on.  It was a fun event and Tyson over at 801 did a great job organizing everything. 

ANNOUNCEMENTS:
Schedule:  Starting this Tuesday Sep. 29, we will be offering a 3 pm CrossFit class.
                 Saturday class times are going to be changed to 8 am and 10 am.
                
Also happening on Saturdays we will be offering a Free Fundamentals class every Saturday in October at 9 am.  This is mandatory for everyone to attend once during the month.  We as instructors are devoting this month to developing proper technique and range of motion in all of the crossfit movements.  (if you cannot attend on saturdays see Tommy or Bobbie Jo.)

Win a free month membership!   October is bring a friend contest month.  Whichever client brings the most guests during the month will win a free 1 month membership.  You only get credit for bringing different people, you can bring up to 3 friends a day 6 days a week, but you cannot keep bringing the same people.  Please e-mail us the night before how many people you plan to bring and which class you will be attending so we can plan accordingly. 

SIGN IN for your classes!!!!! 

WOD

Helen

400m Run
21 KB swings 24/16kg
12 pullups

3 rounds for time

Challenge:  Ring Dips

FGB Event at 801

FIGHT GONE BAD FUNDRAISER

 

 

 

Saturday a few of our members took part in the national fundraiser, FIght Gone Bad Wod.  The funds collected were donated to the Prostate Cancer Foundation.  Aj, Angel, Sean, Diedra and Ben showed their support and kicked butt.  Ben won the over all competition, way to represent Ben!

Overall there were about 40 competitors, thanks for your support today! Go Ute Crossfitters!

Thank you to the 801 gym for hosting the event and it was great to see our fellow SLC affiliates too.

 

09.26.09 The Day is Here!

For those of you doing Fight Gone Bad at 801:  Try to register before you go.  Click on the link from the previous post then register under Crossfit 801.  Also, Kick butt and have fun.  I am still getting over whatever illness I have and do not want to spread it around so I will not be present.  I do love the workout though and hope you all do your best.  I also appreciate you guys donating for a good cause.  This year the fundraiser is hoping to raise over a million dollars for prostate cancer research.  This hits very close to home with me as my dad battled prostate cancer almost exactly 10 years ago.  He had surgery and underwent radiation and by a minor miracle is still around today.  When you are forking over the money keep in mind that you may be helping to save a life, and there is no price on that!

7 am WOD

Hopper Deck

If you're there at 7 thank Bobbie for being so awesome.  She's been getting up early all week to coach classes, then chasing Boden around all day while I've been in bed.  She's truly amazing so be sure to let her know!

Coach Bobbie making sure that nobody rests!

FIGHT GONE BAD FUNDRAISER/COMPETITION!!!!  9/26/09 SATURDAY 9am @ 801
Please come and show your support for the FGB event tomorrow morning at the 801 gym.  This event raises funds for the Prostate Cancer Foundation.  It is a nationwide event, many other crossfit gyms will also be taking part in this wod/fundraiser.

For more info visit the FGB website:

http://www.fgb4.org/

  For those of you who started training with us from the beginning days in July you will recall we hosted the Fight Gone Bad Grand Opening WOD.  There were roughly 20 people that took part in the workout and we had a good amount of support cheering you on.  Tomorrow we will retest your times at the workout and give back to the community by doing so.  If you plan to workout, please bring $20 to donate.  If you plan to just come and cheer your friends on you are more than welcome to donate as well, it will be greatly appreciated.

Registration is online as well:

http://www.fgb4.org/

Tomorrow there will be a 7 am Wod.
No 10 am WOD.

After the 7am WOD we will caravan over to the 801 gym.

Directions to 801:

673 West 7250 South (Whimpy Way...seriously)

Midvale, UT 84047

09.25.09

21-15-9

SDHP with Kettlebell 32kg/16kg

Handstand Pushups

Box Jumps 24"/20"

 

Tommy and Baby Boden are still working on finding the perfect rowing form, two minds are better than 1!

09.24.09

WOD:

400m run

50 sit ups

400m run

50 knee tucks

400m run

50 leg lifts

400m run

50 bear crawl steps

Challange:

Any body weight motion of your choice, max reps

 

Go Shauna!  Good looking burpees!!

09.23.09 Fight Gone Bad Saturday!!!

We will be traveling to CrossFit 801 Saturday to do Fight Gone Bad!  For those of you who have been with us since July 1 this is a great opportunity to track the progress you've made.  For everyone else it will be just another kick ass workout that will make you better.  I need to know how many plan on attending so click on comments below and post whether or not you will be attending.  It will cost you and I believe the price is $20, because this is a fundraiser.  None of the money goes to any of the local affiliates, it's all for charity.

Saturday 10 am class will be cancelled.  We WILL have a 7 am class on Saturday.  Talk to Bobbie or I if you need help finding the gym or have any questions!

WOD

Power Snatches: 5x3

then

AMRAP in 10 min of:

5 Pull-ups

5 Ring Dips

5 Burpees

no Challenge today, we are going to teach the snatch and spend a lot of time doing it!

Gary knocks out some burpees!  Today we'll do some of those, only 5 at a time though so you should be able to sprint through!