Ute CrossFit: Salt Lake City, Utah

02.01.10 Sprints/Ball/Bell Work

WOD:

3 Rounds

3: 10 Yard Sprints (Down and Back =1)

12KB SDHP (16kg,24kg)

12 Med Ball Slams (14lbs,20lbs)

12 Air Squats

12 Leg lifts w Med Ball (14lbs,20lbs) (Supine w Med Ball extended from chest)

Challenge:Tabata:  Burpee Box Jumps: 4 Rounds (Score is lowest Reps/4 Rounds)

Fundamental: Med Ball Slam/Sprinting Form

 

Brooke, hopefully you get to workout with her.  She brings top intensity to every wod she completes!!

ANNOUNCEMENTS:  NEW GYM LOCATION 543 E 2100 S

 New Schedule: Starting 2/1/10

Monday: 6:00, 6:45, 8:00, 12:30, 5:15, 6:15

Tuesday: 6:00, 6:45, 12:30, 5:15, 6:15

Wednesday: same as Monday

Thursday: Same as Tuesday

Friday: 6:00, 6:45, 8:00, 12:30, 5:30

Saturday: 7:00, 8:00-10:00 open gym, 10:00

 

 

 

01.30.10 HOPPER SATURDAY @ THE NEW GYM!!

 

Thank you to all for your help with the move the new gym location (2100s 543e)!!!  You guys made it possible and made it happen within a 2 day period.  Come in for the 7am or 10am wods.  If you would like to come in for the open gym feel free to drop in for 8am and 9am open gym hour.  You can work on what you choose.

Friday we opened the new gym with the soccer team @ 4pm, who knew 12 year olds could rock burpees like that?!!  Then we had a great showing of 15 for the 5pm wod.

 Bobbie will be running classes and Tommy will be over @ Wasatch Crossfit with Damon working on his Rowing Certification.

Enjoy :)

 

Here is the evening wod in the new box, forgive the blurr...it is from a camera phone.  You guys will love it, bigger, nicer and full of windows to show off your stuff.
 

01.29.10 21-15-9

WOD:

21-15-9

Burpees

Ab-mat Sit Ups

Squats (over head hold with plates) 35/25

_____________

500 m Row

Complete the 21-15-9 and then finish with a 500 m row sprint

Challenge:

Max HandStand Hold or walking

Fundamental:

Prone Cobra Holds

 

After the 9am wod we will be moving equip. for the 5pm wod at the new gym site!!!!
 

01.28.10 FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: (20/14), 10 ft target. (Reps)
2. Sumo deadlift high-pull: (75/55) pounds (Reps)
3. Box Jump: (20"/18") box (Reps)
4. Push-press: (75/55) pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 
GO ADAM!!

First WOD in New Gym will be Friday, 1/29 at 5:00pm.  Last WOD in our current space will be Friday 1/29 at 9:00 am

Proposed New Schedule: Starting 2/1/10

Monday: 6:00, 6:45, 8:00, 12:30, 5:15, 6:15

Tuesday: 6:00, 6:45, 12:30, 5:15, 6:15

Wednesday: same as Monday

Thursday: Same as Tuesday

Friday: 6:00, 6:45, 8:00, 12:30, 5:30

Saturday: 7:00, 8:00-10:00 open gym, 10:00

We will speed up the morning classes just a little, get you worked out and on your way.  Noon classes will also be accelerated to fit your work schedules, they should be done by 1:15.  Please post any conflicts to the comments section below, and we will try to accomodate everybody.  We are also toying around with the idea of a 9:00 am Boot Camp on M,W, and F.  This would be great for anyone who thinks they need to get in a little better shape before diving into the high intensity of CrossFit.

Any and all input is appreciated.

01.27.10 WOD

First WOD in New Gym will be Friday, 1/29 at 5:00pm.  Last WOD in our current space will be Friday 1/29 at 9:00 am

Proposed New Schedule: Starting 2/1/10

Monday: 6:00, 6:45, 8:00, 12:30, 5:15, 6:15

Tuesday: 6:00, 6:45, 12:30, 5:15, 6:15

Wednesday: same as Monday

Thursday: Same as Tuesday

Friday: 6:00, 6:45, 8:00, 12:30, 5:30

Saturday: 7:00, 8:00-10:00 open gym, 10:00

We will speed up the morning classes just a little, get you worked out and on your way.  Noon classes will also be accelerated to fit your work schedules, they should be done by 1:15.  Please post any conflicts to the comments section below, and we will try to accomodate everybody.  We are also toying around with the idea of a 9:00 am Boot Camp on M,W, and F.  This would be great for anyone who thinks they need to get in a little better shape before diving into the high intensity of CrossFit.

Any and all input is appreciated.

WOD

3 High Box Jumps (challenge yourself)

6 Clapping Push-ups (scale with band if needed)

9 Ball Slams 20/14

12 Knees to Elbows

5 Rounds for time

Our friend Ryan Moody from 801.  Now that's a high box jump!

01.26.10 Isabel

ISABEL

30 Snatches for time

135/95

Fundamentals: Snatch

Scaling: Use lighter weight or do: 3 rounds of: 10 KB Swings, 10 High Box jumps

Challenge:  3x250m Row, 1 min rest between (to be done after the WOD)

For those of you snipers who like to see what the WOD is and then show up or not show up...this is totally scalable and will make you stronger, faster, more coordinated, more explosive, leaner, meaner, and it's just plain fun. 

************

WE ARE MOVING FRIDAY, Jan. 29!!!!!!!!!!!!!!!

Morning classes will be at our current gym and class time, evening WOD's will be at the new location on:

543 E 2100 S in Sugarhouse

Get ready to Rock It.  We're gonna cause traffic accidents because people will be looking in the windows wondering why people are lifting weights like crazed lunatics amidst a huge cloud of chalk dust!

If anyone wants to help we will start moving the flooring and equipment around 11 am on Friday.

Grand opening will be February 6th.  Invite friends, family, and anyone who could benefit from doing a little CrossFit every now and then. 

Great job today to: Everybody for kicking ass, we had 34 people workout today, best day by far!  Jessica Durham got 22 pullups on the challenge.  2 months ago she could do 0, 6 weeks ago she could do 1, 5 weeks ago she could do 5, 4 weeks ago she could do 0!?!?!? and Today she got 22, Nice work!  We also had a bunch more people break their personal pull-ups, a couple of the top were Marcie with 20, Shauna with 21, Brooke with 23, Trevor with 42, Sean Foley with 28, Bryan Boothe with 41, and ACE WITH 20 (at 195lb.)

Jessica the pullup master!

01.25.10

WOD:

AMRAP IN 5 MINUTES:

5 Front Squat (95/65)

5 Burpees

REST 3 MINUTES:

AMRAP IN 5 MINUTES:

5 Sit Ups

5 KB SDHP

CHALLENGE:

Max Pull Ups

FUNDAMENTAL:

Horse Stance/Prone Cobra

 

Shauna  doing a Horse Stance.  This is a great re-hab and pre-hab motion for chronic back pain.  It wakes up the smaller muscles in the tummy and low back.
  

 

01.23.10 TEAM WORK

WOD

2 Rounds

20 Pull Ups

20  Lunges (BB on Back) 

20 Push Press

20 KB Swings

20 Med Ball Sit Ups (Partner Throws)

______________________________

500 m Row (each partner)

One partner can be in motion at a time.  It is up to you how you would like to complete your reps, just get them done.  Complete 2 Rounds of all motions, finish with each partner completing a 500 m sprint.

 

Challenge:

Balls to the Wall and some Push

(Move each med ball from one wall to wall with 10 Push ups for time) 

Kelsey ready for anything!
 

01.22.10 Tag Team

99.9% sure we're moving next Friday.  Will be 100% sure on Monday when we sign our new lease.

Anyone interested in helping move the gym Friday afternoon any and all help is welcome.  If we can get 4-5 people and 2 or 3 trucks it should take about 3 hours total!  First WOD's in the new gym will be next Friday night on 1/29/09.  Also anyone with artistic skills who may be interested in contributing to the new space, we will need to add our own flavor to it, along with putting some advertising on the windows.

Grand Opening of our new place Saturday, February 6.  We will be doing the "300" workout.  All members who participated in the challenge in November can re-test and be eligible for the prizes.  Any new members are welcome to do the workout with us, they just won't be eligible for prizes.  Social gathering with possible beverage drinking will follow the Workout.  Great opportunity to introduce some of your friends to us in our brand new space.  We're going from 900 sq ft. gym to a 2000 sq. ft. gym!!!!!!  More space to do burpees.

I wrote our (tentative) new schedule up on the whiteboard.  Check it out when you get a chance and please give me or Bobbie input.  We want to accomodate everyone so please speak up.  The new schedule will start Feb. 1.

WOD

Partner up and knock out the following:

Cindy: 10 rounds (5 pull-ups, 10 push-ups, 15 squats)

Karen: 150 Wallballs for time

Partners can work at the same time, and switch off exercises as needed.  They do not need to do equal reps, just get the work done! 

Challenge:  Sit-up Wall-balls

01.21.10 WOD

Anyone interested in doing a one day Rowing Cert in Layton?  There is a ton to learn and it will really help your technique on the rower, as well as teaching you how to program killer rowing workouts to reach higher levels and get on the leaderboard.  The link is: http://www.regonline.com/builder/site/Default.aspx?eventid=800535  Tommy will be going to prepare for the big competition in Boston on Feb. 14th.  Anyone that wants to head up to Layton and keep him company is invited.

Looking to sign our new lease this week!  We are now 99.9% sure, as opposed to 99% sure that we will be moving to 543 E 2100 S.  Tommy will be doing a few minor improvements early next week, and we will start moving equipment on Thursday and Friday.  First WOD's will most likely be Saturday Jan 30! 

Forgot to congratulate some people on their Baseline improvements and I'm sure I'll miss some but this is off the top of my head: Liv posted a 4:45 RX'D which is awesome, only 5 seconds off the leaderboard.  Melanie took over the top spot on the Leaderboard and continues to impress with her toughness, sorry Mel but I'm not posting a picture of you today.  I didn't have a lot of old times for people but I found Marcie's, she improved over a minute and a half and did real pull-ups as opposed to pull-ups with 3 bands her first visit.  Laurel did all real push-ups and improved her time a bunch.  For the guys Trevor Blazed through in just over 3:30, Devin and Sean both had big improvements, and Matt sucked on his weekend of binge eating!  Josh Deifel: 1 minute improvement in 3 weeks so far. 

Be sure to congratulate each other today, you guys are all earning great results, well done!

WOD

12-9-6

Burpee Box Jumps

Pull-ups

Strength work: GHD Sit-ups and Hip Ext.

Challenge:  1/2 SSST

When Bobbie says move you move!