Ute CrossFit: Salt Lake City, Utah

12.01.09 WOD

Wanted to mention some PR's from yesterday's Jackie WOD:

Brooke (9:49) and Lindsay (10:12) are 1st and 2nd on the leaderboard.  This was Lindsay's 2nd workout doing kipping pull-ups with no bands. 

Jill Panoke didn't make the leaderboard but she finished RX'D, her 1st workout without band pull-ups and she did all 30!

Trevor PR'D by over a minute and is #1 at 7:19

Katie Batazzo and Emily grabbed the #1 and #2 spots on the 1000m Row, and they weren't even going all out!

Had a lot of other great efforts like Grayson RX'D, AJ RX'D 2 weeks out of wrist surgery and newcomers Melanie and Emily rocked it!  GREAT JOB EVERYONE

Get signed up for Fitness Elevated on Jan. 9.  We have at least 15 people that should be signing up for the event, I'll let you know who you are.  It's open to everyone and scaling is allowed.  It's going to be a lot of fun and a chance to workout with tons of other crossfitters from around the state.  If you choose not to participate then you are volunteering, so send us an e-mail and we'll put you on the list of volunteers to receive e-mail updates. Click the widgit on the left column to register.

Strength Work:  Back Squat 4x6

WOD: Tabata Row

  20 sec. work followed by 10 sec. of rest for 8 intervals.  Sounds easy right?  If you do these right you will be crawling off the rower after you're done.

Suzanne kickin butt in the morning.  She's been the only one here for a couple 6 am's because Archie doesn't respect CrossFit.  Hopefully that changes soon Archie!

11.30.09 JACKIE

"Jackie"

1000 meter row

50 Thrusters 45/35#

30 Pullups

We want to start this week off as a come back week.  Like Tommy and I, it just might be possible that you slacked off a little the last week or so...ate a little more pie than you had planned drank a few more things than you had planned and maybe missed a few wods for good travel and good family and friend time.  That is okay! Lets use this week to catch up!  For todays wod, we are pushing  you to go for the prescribed weight and pull ups.  Your times might go down some, but we want to see people doing the designated workout today, unless you have a limitation due to injury.  You can do it!!  Bobbie will be in for the morning classes and Tommy will be in for the evening.  Enjoy your workout!

 

 

Above we have our 12 year old girls soccer team in working out.  They have been training with us for a month now and are doing so good!  We spend lots of time on form, but the intensity and excitement they have during workout is really fun to be around.  Hopefully they come home with a medal from their Turkey Day tournament in St. George, UT!!
 
  

 

 

11.28.09 Go Utes, Beat the Cougars!

WOD

Hopper Deck

I was mistaken when I told a couple of you we were doing the Lumberjack CrossFit memorial Hero WOD.  That will be next Saturday, December 5.  This Saturday's WOD will be pulled from the Hopper deck.

Class times at 7am and 10am, open gym at 9am.

C'mon Ace, get that Muscle-Up!

11.27.09 WOD

Today we are back on a regular schedule.  If you are brave enough to go shopping today hopefully crossfit has made you tough enough to survive the mobs!

WOD

AMRAP in 15 min of:

5 Pull-ups

10 Overhead Squats 75/45#

Strength work: GHD Sit-ups 3x15 Hip Extensions 3x15

Something about the New Mexico women's soccer team and violence...Oh wait, that's Bobbie Jo!

11.26.09 Happy Thanksgiving: Rest Day

Open gym 9-11am

Friday gym hours are back to regular schedule.

If you feel like you need to get a Wod in or work on some skills join Tommy today, he will be working out as well. 

Boden, Tommy and I wish you all a great Turkey Day, enjoy your time spent  with family and friends :)

 

Becca and Angel, working through Angie as a team.  They are our very tough women staying in shape during there pregnancies.  Becca is in her 14th week and Angel is nearing her 20th week, having a baby boy.  Good job girls :)
 

11.25.09 Lucky 7's

Two things real quick:

1.  Our Utes kicked butt last night in the Red Blue Rivalry Scrimmage.  Casey, Ace, Bo, Tommy, and others joined together to dominate the Cougars once again.  Ace was the offensive MVP with 2 TD's and Casey on defense with 4 passes broken up and 3 Big Hits :-)  Let this be a sign of things to come on Saturday when Utah plays the Team Down South.

2.  Archie and I were talking this morning and things got a little philosophical.  Here's a little bit of what came out of it:  We agreed that CrossFit is an amazing program.  Equal to the physical benefits and getting in the best shape ever, there are huge psychological benefits.  Life is really easy, too easy.  Imaging growing up in a different time period where people struggled through adversity on a daily basis just to stay alive.  We think CrossFit provides us with that adversity, we put ourselves through physical and mental stress, and overcoming that on a daily basis, everything else gets easy and more manageable.  We no longer have to stress out over stupid little things that are insignificant.  We can stress over "how the hell we are going to finish this WOD" and then go about our day with ease.  I hope some of you feel the same way as Archie and I, and that you are getting more out of Ute CrossFit than just a good workout.  This is our "Fight Club"  After this, the volume on everything else gets turned down, life gets easier. 

I know we all face real adversity in life from time to time, hopefully this will help us overcome that.  If nothing else, next time you do face adversity you know you have friends at the gym that are ready to help. 

Have a Great Thanksgiving and enjoy yourselves, everybody earned a cheat meal tomorrow, enjoy!

WOD:

7 WALL BALLS

7 BURPEES

AMRAP IN 10 MINUTES

We did this wod the last day of August, today is a great time to improve our work from the summer. 

Classes are on normal schedule today, for Turkey day we will have and open gym from 9 to 11am, you are welcome to work on what ever you would like.

Devin and AJ, two of our hardest workers in the box.  Aj has had work done on wrist, so before he comes to workout he scales the wod for a one arm man workout.  We are learning all new stuff from his creativity!  Hopefully you can see him in action.

 
 
 

WOD:

7 WALL BALLS

7 BURPEES

AMRAP IN 10 MINUTES

We did this wod the last day of August, today is a great time to improve our work from the summer. 

Classes are on normal schedule today, for Turkey day we will have and open gym from 9 to 11am, you are welcome to work on what ever you would like.

Devin and AJ, two of our hardest workers in the box.  Aj has had work done on wrist, so before he comes to workout he scales the wod for a one arm man workout.  We are learning all new stuff from his creativity!  Hopefully you can see him in action.

 
 
 

11.24.09 WOD

*****

Come out to Cottonwood H.S. Tuesday night at 6 p.m. to watch Casey, Bo, Travis, Ace, and Tommy play in the Red/Blue Rivalry Game.  All proceeds go to support "The Road Home" and it should be a lot of fun if you can brave the cold.  Bobbie and Boden will be running class and we will have all scheduled classes.

Herbal Cleanses: Only a few left, grab one and start after Thanksgiving to start your Holiday Leaning Program.  It is possible...just not easy

Fitness Elevated:  It's gonna be HUGE!  Best venue in the state at the Olympic Oval and the best CrossFitters in Utah will be there along with some from Oregon, Idaho, and possibly Colorado and Nevada.

*****

WOD

Partner Angie

with a partner complete the following:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Each exercise must be completed before moving on to the next.

  HAHAHAHAHA

11.23.09 WOD

Thanksgiving week schedule will be a normal schedule, except for Thanksgiving Day.  There will be no class on Thanksgiving day, however there are quite a few 5k's in the area if you want to get out and run.  I will also come in and open the gym from about 9 am to 11 am for an open gym.  If you want to come in and do something feel free, but we prefer it if you ran a 5k or played in a Turkey Bowl football game to change it up!

Tuesday Red Blue Alumni Flag Football Game at Cottonwood high school.  Casey, Ace, Bo and myself will be playing in the alumni flag football game at 6 pm tuesday night if anyone wants to come cheer us on.  You can buy tickets at the gate, and proceeds go to charity.  This is being put on by 1280 the Zone and you can find more info at www.1280thezone.com

Fitness Elevated:  Check out the site if you haven't already.  We need all of you to sign up who want to compete and if you're not competing send us an e-mail saying if you can volunteer or not.  Keep Jan. 9 open in your calendars, this event will be awesome and a lot of fun.  We're gonna crown the winners the fittest Man/Woman in Utah.  There will be a Master's division for those competing who are over 40, and Affiliate bragging rights so we need our gym to represent...unlike the last challenge :-(

Finally, wish Gary and Sandra good luck before they head out, they're running a 5k in Seattle on Thanksgiving, and they're gonna smash it in under 34 min.  I think they might suprise themselves and be under 30 but I don't want to put any pressure on them.

WOD

3 rounds for time

500m row

25 thrusters 45#

10 pull-ups

Challenge:  Ring Dips, 3 sets

Here's a video of CrossFit Ventura's kids program.  Ute CrossFit is beginning some programs like this, Bobbie is already working with a girls Soccer team, and we are currently trying to get some middle school football players in.  We love working with kids, and feel really fortunate to be able to share CrossFit training methodology with them.  Bobbie and I both wish we had something like this growing up, and can't wait to see our young athletes dominate their sports as they grow older and progress.

11.21.09 Hopper Saturday

Announcements:

  *Is Friday's 5 pm class too early?  Would it be better if we did a 5:30 pm on Friday?  Let me know! 

  *I ordered 6 herbal cleanses from Advocare.  I've been doing one, feel pretty good. Sandra and Gary both did it and loved it. If anyone wants to grab one and start it after Thanksgiving let me know, they should be in mid-week next week.

Notice the new link on the left tab?  The one that says "Fitness Elevated"  Check it out, we're teaming up with CrossFit 801 to put on a kick-a$$ CrossFit Competition on January 9th.  Winner will be crowned Fittest in Utah, Registration will be open sometime tomorrow, and we expect all Ute CrossFitters to either participate or Volunteer.  Much more info to come...

 

 

Great classes the last few weeks, keep the energy up people!!!
 
 

11.20.09 The Aftermath

Announcements:

  *Is Friday's 5 pm class too early?  Would it be better if we did a 5:30 pm on Friday?  Let me know! 

  *I ordered 6 herbal cleanses from Advocare.  I've been doing one, feel pretty good. Sandra and Gary both did it and loved it. If anyone wants to grab one and start it after Thanksgiving let me know, they should be in mid-week next week.

  *Challenge results from last night:  Only Trevor showed up!!!!  I was pretty bummed but I know stuff happens, we'll have a sign up sheet next time and hold you guys accountable.  Trevor kicked butt anyhow, knocking out some good muscle ups.  The highest score of the night was 325 from Josh at 801 and Miranda from 801 got 287 Ithink.

Results from the Challenge at SLC will be posted Friday morning!

Notice the new link on the left tab?  The one that says "Fitness Elevated"  Check it out, we're teaming up with CrossFit 801 to put on a kick-a$$ CrossFit Competition on January 9th.  Winner will be crowned Fittest in Utah, Registration will be open sometime tomorrow, and we expect all Ute CrossFitters to either participate or Volunteer.  Much more info to come...

WOD

30/30 Intervals of the following:

 2x KB Snatch

2x Goblet Sqauats

2x Double Unders

2x Split Jumps

Can't get enough of them WallBalls.  "LOWER SEAN"