Ute CrossFit: Salt Lake City, Utah

10.31.09 Happy Halloween!

7 am and 8 am classes this morning with Alli.  

Anyone who wants to get rid of Halloween candy can leave it on the main desk for me.

Sorry about the super late post, been in the car for 13 hrs...tomorrow it's time to take on the Level2 Cert in Santa Cruz.  2nd Time is a charm ;-)

Warm-up: whatever Alli wants

Workout: Pick a card from the Hopper deck or choose your favorite.  (Alli, I think the deck is in the top drawer of the file cabinet to the left of the computer)

Have a Great Day Everyone and Go Utes!!!!!!!!

10.30.09 Fun Friday

Partner up and Complete the WOD as a team of 2:

WOD

20 Partner Pistols

50 Ring Push-ups

100 Lunges

50 Push-ups

50 Knees to Elbows

50 Thrustes 45/35#

Most of you have seen myself or Kaleo wearing the goofy slippers that cover each toe individually right?  or heard me talk about wearing Chuck Taylors to train in or even run in?  Here's a lot of the reason behind it: NY Times Article on Running and Human Body  This details some biological evidence that humans are built to be runners.  The book it quotes, "Born to Run," also details why thick soled running shoes can lead to injuries.  Now don't get all excited and start running around in sandals, but there are some shoes that are less likely to lead to injuries, and more importantly we need to work on proper running technique to avoid injuries.

Here's a good 15 min video on POSE Running, take the time to watch it when you get a chance, especially if you're a runner.

Merin knocking out a set of 15 squats.

10.29.09 WOD

Sparta Challenge is fixed.  You can now register online by logging in to MindBodyOnline.  Just click the Login link on the navigation bar, sign in, and click on "Events/Seminars"   I already enrolled Karen J, Kaleo, Ryan, and Ben as per their requests.  

SATURDAY WODS: 7am and 8am.  Two times, Alli will be coaching.  Be sure to tell her thanks for coming in and be sure to work hard for her.  Next week we will be back to the regular schedule, this is a one time thing because I'm going out of town and we just moved so it's hard for Bobbie to come into town that early with Bobo.

Body Fat Testing:  I've borrowed a body fat caliper from a friend and will be happy to measure anyone who wants it.  I will have it for about a week so come early to class or stay after a few minutes...This is only for general info, not something we need to stress about or focus on.  Body fat % should not be on anyone's list of goals, it is a secondary thing to fitness.  If you take care of workouts and diet the rest of the stuff will take care of itself.

"I Have No Legs"

1 round Max Wall Sit

Deadlift BW x 20

1 round Max Wall Sit

Deadlift BW x 15

1 round Max Wall Sit

Deadlift BW x 10

Longest time wins.  Clock will count up on wall sit and down when you start deadlifting!!!

Scaling is welcome and encouraged of course :-)

Challenge:  150m Row intervals 5x with 30 sec. rest

Poser #1

Poser #2

Vote for your favorite pose in "Comments" 

#1 Making a Sweat Angel

#2  Seduction With Kettlebell

10.28.09

Announcemnts:  Yoga tonight at 7 with Paige.

Saturday WOD's: Alli is nice enough to coach two WOD's Saturday.  We will have the regular 7 am WOD, it is back on.  We will also have one at 8 am. 

Ben came in today and did the Fight Gone Bad workout.  His previous best was 386 from a month ago.  He hit 414 today and I counted every rep.  Solid work Ben.  BEAST

 

WOD:

3 Rounds:

15 Box Jumps

15 Sumo Deadlift Highpull KB

15 Knee to Elbows

15 Push Ups

15 Pull Ups

15 Burpees
 

New Gym Records

Check out the 5 pm class from Monday night.  Everybody over 10 rounds for Cindy, highest score was Trevor at 25 1/3.  Some outstanding performances, like Bo getting his first Muscle-up on his first try...oh yeah, and he didn't need to kip.  Ace knocked out 18 rounds RX'd at roughly 290 pounds.  That's 90 pull-ups, very impressive.  Mel, Paige, Jill, Karen, and Jess all scaled some stuff but they still put up some huge scores.  Nice job everyone.  (the glare is covering up Jess, 17 rd.)  Brooke has the second best RX'D female score now with 10 rounds.

We also had an entire new top 3 women for the 250m Row, Jess and Paige tied for first at 52.1 and Katie Balz 0.3 sec. behind them.  Ace also jumped up on the board at 40.1 and Mitch ran his 400 in 1:09 good enough for first.

10.27.09 WOD

Who's in for the Winter Sparta Challenge?  Remember you can sign up online by clicking the "Login" link at the top or just Click Here  Once you are in the mindbodyonline program click on "Events/Seminars" and then Click the button to sign up.  If you're not a member or don't have a login, you can create one and it will not make you sign up for classes. 

"If where you are is different from where you want to be, you have to change what you are doing."

    -Urban Meyer

WOD

250 m Row

10 Clean and Jerks 135/95#

3 rounds for time

Last thing.  Do any of our clients have any connections where we could get a deal on renting out a venue such as the Olympic Oval, or possibly a large warehouse space?  We're brainstorming a big fundraising event that will be pretty sweet, but need to find a venue first.  High school Gym will also probably work but is a little small for what we want to do.

 

Sandra and Gary tearin it up.  They will be ready for the Sparta Challenge, and watch out.  In under three months they've made unbelievable strides in fitness, I expect nothing less over the next two!

10.26.09 WOD

****Announcements:  Next Saturday we will have 1 WOD, at 8 am.  Once again the WOD next Sat, Oct. 31 is at 8 am.  No 7am, no 10am and no fundamentals.

Also-

Saturday, November 7 we will kick off our Winter "Sparta Challenge"  All of our clients are invited to participate on Saturday morning at 10 am.  All former clients who are taking some time off are also invited to participate...we miss you guys!  We will all do the "300" workout made famous by Gym Jones and the movie 300.  This workout will give us a baseline score to measure our progress through the Holiday Season.  On January 9, 2009 we will have a grand finale where we will do the workout again and then give out awards.  Awards will be given for the following:

Best Score: Men's and Womens winners (workout must be RX'D to be eligible)

Most Improved Score: One winner, workout can be RX'D or Scaled, but must be done with same weights for baseline score and final score.

People's Choice: One winner, anyone who wants this award must have a picture taken (tanktop or shirt off) before the challenge and after.  All of the clients will vote on before and after shots to award the winner.  (the people will decide, so they may pick the person with the most improved figure...or the funniest pictures)

Awards for the 4 prize winners will be $100 worth of merchandise from ForgedClothing.com 

Please Sign up online, it is free but we want to know who's attending.  Also, if you cannot make the Saturday you will have an opportunity to make it up the following week, and you will still be eligible for prizes.  Try to make it though, the more people that show up the more fun it will be!

Benchmark Monday

Cindy

5 pull-ups

10 push-ups

15 squats

AMRAP in 20 minutes

Challenge: 250m Row

Strength work: Shoulder Press

Alli pressing out some thrusters.  She was an honorary team member in the challenge, and will be helping us out with some classes this winter.  Alli's been doing Crossfit for almost a year now and look at those abs!!!  We know the workouts tend to suck, even the ones you like...but they're worth it.   Casey, good job keeping an eye on proper technique.

Utes WIN!!!

Had a great time at the Utah Game today.  Especially after a kick ass morning class.  The 7 am crew let me talk them into doing Fight Gone Bad...I said how fun it was.  What a bunch of suckers ;-)  It's always nice to see the Team Down South perform like they did as well.  Oh, and sorry Gary about them Huskies.

Who's ready for a great week?  Have you guys thought about GOALS?  Have some in mind and let's start the week of great.  Train to be a Superhero!

Be INVICTUS

10.24.09 Sports Saturday

WOD

Pick a card from the hopper deck at 7am

9 am fundamentals class

10 am if it's nice we'll go down to the school and play around, if not it's hopper time!

***Next Saturday, Oct. 31: Tommy will be in Santa Cruz so we will only have one class, probably at 9 am.  Post input to comments so we can figure out the best time. 

Do you like sports??? Here's a video to get you pumped for the weekend.  I'm team captain and I choose you!

Okay, so I just got back from Wal-Mart and thought some of you might get some value out of seeing the grocery list.  The only thing I would recommend is shopping somewhere that has all organic veggies, grass fed beef, free range chickens, etc.  Budget will determine where you shop.

• 10 dozen eggs (I know, kinda ridiculous but less about $10 for 35 breakfasts)
• 14 boneless chicken breasts
• 3 lb ground lean turkey
• 2 lb. beef jerkey wal-mart brand
• 1 lb. unsalted natural almonds
• 1 carton plain greek style yogurt (24 g protein, 3 g carbs, love it!)
• 3x 4 pack fruity greek style yogurt (for boden, has some sugar)
• 1 gallon chocolate milk (good post workout, and for babies!)
• 1 carton strawberries
• 1 carton grapes
• 1 bunch of green Kale
• 2 bunches broccoli
• 6 avacados
• 6 tomatoes
• 1 bundle of asparagus
• 6 large yams
• 3 packages frozen broccoli/coliflower

I figure this is enough food to prepare approximately 50 meals/snacks for two, eating 5 times a day that's right around two weeks.  Not too shabby for about $120.  Hope some of you can get some benefit from this. 

10.23.09 Interval Friday

WOD

30 sec. of work followed by 30 sec. of rest, for 4 rounds of the following:

Squat Jumps

Push-ups (clappers if you can)

Wall Balls

Rowing

For a total of 16 minutes (but you're only working half the time so it's really like an 8 minute WOD right?)

***Coming Soon:  Bobbie and I are working on the details but there will be some kind of winter challenge that will kick off the first weekend of November.  We will all perform a WOD to get a baseline time for it.  Then we are going to work our butts off all through the holidays and re-test the WOD in early January.  There will be prizes awarded for improvement and top performers.  This is a great way to get that Jan. 1 goal that you need for your homework ;-)  It's also a great opporunity for you to get your friends to try out CrossFit.  Tell them they have the best shot at winning most improved and a sweet prize if their first workout is the challenge.  The cost to participate is just your blood, sweat and tears.  That's all we ask.  Let's take on Thanksgiving and Christmas this year and kick them in the Butt!***

For those of you who haven't seen the whiteboard:  You have all been given homework.  Write down goals that resemble something like this:  1 daily goal to strive for (i.e. nutrition type goal), 1 monthly goal (i.e. getting that 1st pull-up, making at least 12 workouts), and 2 goals that you want to accomplish by the new year (think improving a benchmark time, developing a skill like pull-ups or double unders, hitting a certain weight, etc.)  We'd like you to share the goals with us but if you want to keep them to yourself that's okay.  Here's 3 tips for you:

    *Make sure the goal is measurable and realistic. 

    *Write your goals somewhere where you will see and read them at least twice a day.

    *If a goal is some form of weight loss, please have some fitness based goal to go hand in hand with     the weight loss (i.e. Lose 15 pounds so that I can get my first pull-up, or lose 10 pounds and deadlift     2x my bodyweight).  The focus needs to be fitness, if you couple the weight loss with fitness goals         then the weight is 100x more likely to stay off, and you will probably achieve it sooner than you think.

In my vanity I'll post a pic of myself.  I've been really focusing on nutrition and sleep lately and it's really helped me in my workouts.  I feel like I'm recovering faster, my shoulder is feeling much better, and I'm getting leaner withoug losing any weight or strength.  This is a 285# power clean.  Shortly after I hit 302#.  I haven't cleaned over 300 since I was in college weighing 230#.  I'm currently at 195!  I should also point out that the stance is a little wide and toes are pointed a too far out so my knees are unable to track over my toes.  Shame on me.

Another person who's leaning out and getting stronger!  Matt Mortensen in the middle of a 105# Turkish Get Up.  WOW!

Jill and Brooke getting ready for some Knees to Elbows.  Jill and Kaleo both did great at the challenge and I'm glad they participated.  Especially Jill, she's only been training with us for a few weeks, it show's that you can be a crossfit beginner but still kick some major ass.  Can't wait to see her after a few months of training!  Remember, everything is scalable, and everyone is always welcome to join in the fun!