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WOD
3 Rounds:
20 kcal Row
10 Pull Ups
20 Box Jumps
10 Knee to Elbows
20 OH Squats (75,45)
10 Push Ups
Challenge: Max Ring Push Ups
Fundamental: Scorpion
Happy New Year Ute Crossfitters, break your day up and come in for the mid-day WOD. Start the year off with a clean slate. Take time today for yourself, write down some goals that you can work on in the gym and on your own at home and in the work place. We are excited to start the new year off with you, lets make it a great year!!
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Schedule for the Weekend
Thursday: 12/31 9am 10am WOD's
Friday: 1/1/10 1pm WOD w/ Bobbie!
Saturday: 1/2/10 7am WOD moving starts at 8 WOD in new gym when finished moving!
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We are moving locations, anyone with a pickup truck and/or trailer we'd appreciate any and all help. Starting the move at 8, new gym is 2 miles away, shouldn't take more than 3 hr. max. New Gym location is 554 E 2100 S. Check this website for any updates, because circumstances could change daily.
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Cindy
5 pullups
10 pushups
15 squats
AMRAP in 20 min. (that means as many rounds as possible)
Mr. Foley Workin Hard. Nice work this week Sean, you're killin it!
Almost missed wishing Gary a.k.a. G$ a Happy Birthday Yesterday!
WOD
3 min. wall sit followed by:
5 rounds of
20 Wall Balls
10 Ring Rows
Nice work everybody on the CrossFit Total. Everybody worked hard on locking in great technique, everyone was safe, and we had a lot of outstanding performances. Expect to see more strength work incorporated into workouts, we've been waiting for the majority of you guys to get some good foundational work in before we did too much lifting, now most of us are ready! Don't worry if you're one of the people who are brand new, we will still scale everything back and bring you up to speed slowly. Some impressive performances were:
Melanie 86# Shoulder Press, Jessica 215# Deadlift and 476 Total, Byron 295# Deadlift, Devin 315# Squat and 785 Total, Gary or G$ 305# Deadlift...I could go on and on.
Best part of the total is when we test it again toward the end of February and see some great improvements!
Alli working with Shauna on Pull-ups back in June. A big reason why Shauna went from 0 to 20 pull-ups in a few months.
CrossFit Total
Beginners: 5x3 Front Squat, 5x1 Press, 5x3 Deadlift
Advanced: 5x1 Back Squat, 5x1 Press, 5x1 Deadlift
Beginners this is a strength workout, work hard on technique, get a little uncomfortable under the bar, but keep your ego in check. Advanced lifters (those who have done all movements at least 10 times) go for some big weights but I want ZERO failed attempts. Check your ego and stop at your max, don't go beyond it. Failed reps train your CNS and muscles to fail at lifts, and usually mean crappy form. Successful reps make you stronger and will give you a 6 pack.
G$ Don't be goin crazy on the Deadlifts tomorrow morning, we know how strong you are so keep it in check.
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We had a slight schedule change posted yesterday. Originally there was no WOD scheduled for Friday Jan. 1. There will be a WOD at 1pm. Bobbie thinks that not everybody wants to stay at home all day and watch football. She must be out of her mind but anyway she will be running the class.
Alli just got signed up for a CrossFit Nutrition Cert. in February. When she get's back from that she'll be almost as smart as Tommy j/k. Alli and Bobbie will definitely be the people to talk Nutrition with, as most of you know if you ask Tommy he'll tell you to make 20 Turkey burgers on Sunday and eat them all week with yams and broccoli. BORING!
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Merin, hurry back, we miss you and your amazing 1 arm handstands!
Ab Circuit
15 GHD Sit-ups
20 Knees to Elbows
25 AbMat Sit-ups
30 Russian Twists
25 AbMat Sit-ups
20 Knees to Elbows
15 GHD Sit-ups
Challenge: Rowing
Recent studies show that it takes a minimum of 3 days in the gym to counteract one night of heavy binge drinking...Okay I made that up but any of you who plan to have fun on New Years should try to make it 3-4 days this week, you'll feel less guilty next weekend :-)
Schedule for the week
Thursday Dec. 31: 9am and 10am classes
Friday Jan. 1: 1pm class
Saturday Jan. 2: 10 am class
We hope everyone had a safe and fun Christmas. Todays classes are 9 and 10 am. The plan is to see how many dedicated members we have :-) and put together teams for the HOPPER today.
Also, I just wanted to throw out a big THANK YOU for all of the wonderful gifts, goodies and kind words you have sent our way with baby Penelope. She is healthy and happy and I am right with her. Thank you so much, it means a lot and I am really looking forward to seeing each of you.
Super woman aka Lindsay.
Rowing Helen
3 Rounds for time
500m Row
21 KB Swings 24/16 kg
12 Pull-ups
Happy Christmas Eve everybody. Thanks for making this year Great! No workouts on Christmas day, but we will be open Saturday at 9 and 10 am.
Marcie Bailey, watch out she's got that Mama Strength.
Holiday Schedule: posted it yesterday, scroll down to view.
Great job to Liv last night who made the mistake of being the only person to show up at 6. She did the equivelant of about 3 workouts and had a great attitude the whole time!
Funny thing, Sean asked me today, "when are we going to do more benchmark workouts form the board?" I told him I couldn't remember the schedule I had written out at home but we would hit a couple each week...turns out we have two benchmarks coming up just for you Sean.
DIANE
21-15-9
Deadlift 225/135#
Handstand Push-ups (scaling encouraged)
Strength Work: 3x5 Deadlift
Challenge: Muscle-up
Kaleo Panoke. Came in strong and poorly conditioned. Worked his butt off and got his nutrition and rest mostly dialed in (hard to avoid sickness with two rugrats) and he's been Crushing workouts. Keep up the great work man. That blur in the background is Archie, he moves fast!
12-11-10-9-8-7-6-5-4-3-2-1 Reps of:
PVC Overhead Squat
Ab-Mat Sit-ups
45/25# Overhead Lunge
For time
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Holiday Schedule
Post questions or complaints to comments
Th 12/24: Classes at 7, 9, and 10 am ***Just added 7am, please note change***
F 12/25: Closed Merry Christmas
Sat 12/26:Classes at 9, and 10 am
Th 12/31: Classes at 9, and 10 am
F 1/1: Closed for football games :-)
S 1/2: Possible moving day, tentative class at 10 am followed by Holiday Party
Okay Archie, here's the deal. You couldn't make it in for a couple weeks, now you're afraid to come back in because you will be out of shape and the WOD will kick your butt....well you are right but you're going to go in tomorrow morning because I say so! Alli will be nice to you, don't worry.
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Ute CrossFit New Years Special Offer:
Sign up and we promise to make you do what you are unable to make yourself do.
We will hold you to the highest standards, demanding: hard work, proper, safe technique, maximal effort on a daily basis, and a positive fun attitude.
You will be happy with the results that you earn, and we will work our asses off to earn every dollar you spend on our health, fitness and nutrition program.
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WOD
5 Rounds of
Max reps Ring Dips Max reps Pull-ups
rest 3-5 min between rounds
Challenge: Weighted Pull-ups
Happy birthday to Amber Mortensen! Amazing athlete and even better person.
