Ute CrossFit: Salt Lake City, Utah

03.01.10 DIANE

WOD: 21-15-9

Deadlift (225/155#)

Handstand push up

Challenge:  Tabata Sit ups 8 rounds

Fundemental: Deadlift

 

On Ramp classes start next Monday.  Any new sign-ups will be required to do two weeks of on-ramp classes to get acquainted with all of the movements we do here.  This will allow a smoother transition into the group classes, which means better coaching and better flow!  On-Ramp classes are $75 for two weeks.  They will be at 7:30 pm on Monday and Wednesday, and 6:30 pm on Friday.  Anyone who signed up in February is welcome, and encouraged to attend the first two week session of on-ramp classes.  We will go over all of the movements in detail, and finish each class with a wod.  The classes will be smaller and the coaching will be more specific to beginners.

Schedule change...again!  Please stay tuned, it will be posted Sunday.  We will give one week grace period if you show up at the wrong time.  After March 7 signing in for classes will be mandatory. We have added class times, and arranged the schedule to something that should work better for most people, however, we are doing this to keep classes smaller and the only way to do it is to require sign-ins.  This will improve our training and preparation and improve your workouts and fitness.  Feel free to post thoughts to comments below.  (just click on "leave a comment")  We appreciate any and all feedback and value your opinions.  I'm trying to get the schedule updated online.  It looks like this:

M-F 5:30am, 6:30am, 12:30pm, 5:00pm, 5:50pm, 6:40pm (except Friday only 5 and 5:50)

M,W,F 8am, 7:30pm INTRO ONLY (6:40 on Friday)

T, H 4pm

On M-F the 6:30am and 6:40pm classes are designated at "Novice Classes"  This means that the classes will focus a little more on fundamentals and technique.  Novice means that you tend to scale a lot, and could use extra work on movement.  It doesn't matter how long you have been with us, Novice signifies ability not duration in the program. 

*All classes are open to all clients, the Novice time is a suggestion.  If you are more intermediate or advanced and can only make the novice class that is fine, but if you have flexibility try to gravitate toward the regular group classes

 

 

On Ramp classes start next Monday.  Any new sign-ups will be required to do two weeks of on-ramp classes to get acquainted with all of the movements we do here.  This will allow a smoother transition into the group classes, which means better coaching and better flow!  On-Ramp classes are $75 for two weeks.  They will be at 7:30 pm on Monday and Wednesday, and 6:30 pm on Friday.  Anyone who signed up in February is welcome, and encouraged to attend the first two week session of on-ramp classes.  We will go over all of the movements in detail, and finish each class with a wod.  The classes will be smaller and the coaching will be more specific to beginners.

Schedule change...again!  Please stay tuned, it will be posted Sunday.  We will give one week grace period if you show up at the wrong time.  After March 7 signing in for classes will be mandatory. We have added class times, and arranged the schedule to something that should work better for most people, however, we are doing this to keep classes smaller and the only way to do it is to require sign-ins.  This will improve our training and preparation and improve your workouts and fitness.  Feel free to post thoughts to comments below.  (just click on "leave a comment")  We appreciate any and all feedback and value your opinions.  I'm trying to get the schedule updated online.  It looks like this:

M-F 5:30am, 6:30am, 12:30pm, 5:00pm, 5:50pm, 6:40pm (except Friday only 5 and 5:50)

M,W,F 8am, 7:30pm INTRO ONLY (6:40 on Friday)

T, H 4pm

On M-F the 6:30am and 6:40pm classes are designated at "Novice Classes"  This means that the classes will focus a little more on fundamentals and technique.  Novice means that you tend to scale a lot, and could use extra work on movement.  It doesn't matter how long you have been with us, Novice signifies ability not duration in the program. 

*All classes are open to all clients, the Novice time is a suggestion.  If you are more intermediate or advanced and can only make the novice class that is fine, but if you have flexibility try to gravitate toward the regular group classes

 

2.27.10 Good Luck Alli, Brooke, and Ben

On Ramp classes start next Monday.  Any new sign-ups will be required to do two weeks of on-ramp classes to get acquainted with all of the movements we do here.  This will allow a smoother transition into the group classes, which means better coaching and better flow!  On-Ramp classes are $75 for two weeks.  They will be at 7:30 pm on Monday and Wednesday, and 6:30 pm on Friday.  Anyone who signed up in February is welcome, and encouraged to attend the first two week session of on-ramp classes.  We will go over all of the movements in detail, and finish each class with a wod.  The classes will be smaller and the coaching will be more specific to beginners.

Schedule change...again!  Please stay tuned, it will be posted Sunday.  We will give one week grace period if you show up at the wrong time.  After March 7 signing in for classes will be mandatory. We have added class times, and arranged the schedule to something that should work better for most people, however, we are doing this to keep classes smaller and the only way to do it is to require sign-ins.  This will improve our training and preparation and improve your workouts and fitness.  Feel free to post thoughts to comments below.  (just click on "leave a comment")  We appreciate any and all feedback and value your opinions.  I'm trying to get the schedule updated online.  It looks like this:

M-F 5:30am, 6:30am, 12:30pm, 5:00pm, 5:50pm, 6:40pm (except Friday only 5 and 5:50)

M,W,F 8am, 7:30pm INTRO ONLY (6:40 on Friday)

T, H 4pm

On M-F the 6:30am and 6:40pm classes are designated at "Novice Classes"  This means that the classes will focus a little more on fundamentals and technique.  Novice means that you tend to scale a lot, and could use extra work on movement.  It doesn't matter how long you have been with us, Novice signifies ability not duration in the program. 

*All classes are open to all clients, the Novice time is a suggestion.  If you are more intermediate or advanced and can only make the novice class that is fine, but if you have flexibility try to gravitate toward the regular group classes.

Saturday Hopper WOD Schedule

Bobbie will be coaching classes at 7am, and 10am.  Open gym at 9.  8am Gym is scheduled for a big intro class, please do not show up at 8.  Thanks!

Come see what Bobbie Jo has in store for you...There is a good possibility that it involves burpees, but she may be feeling nice!

Let's hope to see Big Ben on the top of the podium again this Sunday.  Good Luck to all!

02.26.10 Qualifier 12-9-6-9-12

*****

Announcements

Sectionals this weekend!  $25 to support your fellow crossfitters, includes two days admission and you get a t-shirt!  Sectionals are at the Ogden athletic club.  Click here for more info.

On Ramp classes start next Monday.  Any new sign-ups will be required to do two weeks of on-ramp classes to get acquainted with all of the movements we do here.  This will allow a smoother transition into the group classes, which means better coaching and better flow!  On-Ramp classes are $75 for two weeks.  They will be at 7:30 pm on Monday and Wednesday, and 6:30 pm on Friday.  Anyone who signed up in February is welcome, and encouraged to attend the first two week session of on-ramp classes.  We will go over all of the movements in detail, and finish each class with a wod.  The classes will be smaller and the coaching will be more specific to beginners.

Schedule change...again!  Please stay tuned, it will be posted Sunday.  We will give one week grace period if you show up at the wrong time.  After March 7 signing in for classes will be mandatory. We have added class times, and arranged the schedule to something that should work better for most people, however, we are doing this to keep classes smaller and the only way to do it is to require sign-ins.  This will improve our training and preparation and improve your workouts and fitness.  Feel free to post thoughts to comments below.  (just click on "leave a comment")  We appreciate any and all feedback and value your opinions

Lifting Shoes will be ordered early next week.  If you are interested in buying them talk to Tommy.

*******

Wod:

12-9-6-9-12

Thruster (95/65)

Pull Up

Run

**after each round of pull ups complete a 200m Run**

This WOD will be done this weekend at the Sectionals...but with a weight vest on for the competitors.  Have fun Ben, Alli, and Brooke!

Challenge: Max rep Handstand Push Ups

Fundamental: Handstand Push Ups

Not a lot of people can do a handstand push up.  Above is the progression we use to get people using the same muscles but the load is much lighter. Notice how the hips are directly over the body.

02.25.10 100 Overhead Squats

Wod: 

100 OH Squats (95/65)

Challenge: Max weight Turkish Get Ups (do equal reps on rt and lft side of body, work up from dumbbell, to kettle bell or even try out some barbell get ups!)

Fundamental:  Turkish Get Up and OH Sqt

 

The Turkish Get Up
 

02.24.10 ANGIE

Weightlifting Shoes!  I have a request from CrossFit 801 to get some weightlifting shoes.  I have a hookup and can get the shoes for $55 a pair.  If anyone is interested let me know, I want to put in the order Monday.  We are doing a bulk order to get the deal so make sure you let me know beforehand.  Guys order whatever size you normally wear.  Ladies, Tell me your size in a womens shoe and I can figure it out.  Here's a link to look at the shoe and a video describing why they may be useful.    Link

T-Shirts still on sale at the gym.  We will be taking them to the sectionals this weekend so pick them up if you want one.  We expect to sell them out on Saturday and Sunday.

Wod: Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Challenge:800m Run

Fundemental: Rowing Form

 

Here is a great look at the kipping pull up swing...work on it today before Angie.
  
  
  

02.23.10 21-15-9 DL/B/SU

Wod: 21-15-9

Deadlift (135/95)

Burpees

Sit Ups

Challenge: Max Air Squats 90 Seconds

Fundamental: Deadlift

 

 

02.22.10 EVA

QUALIFIER WOD'S HAVE BEEN POSTED.  GO TO SECTIONALS WEBSITE TO VIEW THEM.  VIDEO'S OF MOVEMENT STANDARDS WILL BE COMING SOON.  IF ANYONE WANTS TO GO CHEER ON TEAM UTE (BEN, ALLI AND BROOKE) MAKE SURE YOU BRING A FRIEND.  IT WILL COST $50 FOR TWO PEOPLE TO SPECTATE SATURDAY AND SUNDAY, AND YOU WILL GET A REALLY COOL T-SHIRT.   TALK TO TOMMY IF YOU HAVE QUESTIONS OR TO VOLUNTEER A LITTLE AND GET IN FOR FREE.

Wod: Eva

5 Rounds

800 m Run

30 Pull Ups

30 KB Swings

No Challenge today

Fundemental: Pull Ups

 

In bewteen sets, the mommy's checking in on the crossfit monkey boys :)
 

LOADING AND TENSIONING PART 1

There are a few "rules" of the body that may be applied across multiple applications and body systems. One of these rules is; tissues that are moved into a loaded or biased position first, experience increased relative tension, load, or positional significance throughout the subsequent remaining movement. This is a fancy way of saying that your body's soft tissues (muscles, tendons, joint capsules, etc) undergo tensioning in the order in which they were first loaded.

For example, imagine stretching your hamstrings while laying on your back (we are really just mobilizing hip flexion because it would be impossible to "just" stretch the hamstrings in isolation). If you begin to lift your leg up to your chest with a straight knee, you will "feel" the stretch behind the knee more than you will in the belly of the hamstring. The converse is also true. If you bring your leg up toward you chest in hip flexion (with a bent knee) and once you run out of slack THEN try to straighten you knee, you will feel the tension biased more toward your butt (toward the tissues that were stretched first).

Soft tissue tension or load ordering plays a significant roll in your athletic development whether you know it or not, and it extends far beyond simply stretching your hammies. For example, good technique in the bench press dictates that you break at the elbows first and not at the shoulders on the negative or lowering portion of the lift. Not only does this good technique cue allow for more weight to be lifted, but it also vitally protect the shoulders from "crappy bench press" positioning. But, if you examine this technique in terms of tissue load ordering, you are able to see that shoulder soft tissue loading is delayed (ordered later than triceps) until the decent of the bar dictates that the shoulder move significantly to accommodate the movement. Delayed shoulder soft tissue loading radically decreases the stresses put on the shoulders at peak movement compression. Don't believe me? Go ahead and load up your shoulders before your triceps and see what happens (no don't unless you LIKE shoulder surgery).

So, as you can see, loading tissues in the order you want to stress them affects many of the movements and maintenance strategies we take for granted.
(Article From San Fransisco Crossfit)

02-20-10

Wod:

21-15-9

OH Squat (95/65)

Pull Up

Followed By 30 Push Ups

Challenge: Latteral Hurdle Hops in 1 min (over and back is 1)

Fundamental: OH Squat

 

Beau  (left, Josh rt), our good friend and owner of Oregon Crossfit, we been working out with him this week in Bend and he is the man!!!
 

02.19.10 Qualifier WOD

We're giving you guys a taste of the Georgia Sectionals today, doing one of their WOD's that was released on Thursday.  Scale as necessary, 100' walking lunge equates to about 3xlength of matted area.

For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24")
40 Wall Balls (20/12lb)
30 Pull-ups
20 GHD Sit-ups (2009 Games ROM, details available in video format below)
10 Snatches (115/65lb squat or power, no press out)
100ft Overhead Lunge (45/25lb)

If you have not done GHD sit-ups ever, please sub ab-mat sit-ups.

Challenge: 1 set max reps pull-ups

*********

We will be featured on a morning show sometime next week...probably Thursday morning.  Details are being worked out, but we will need some volunteers to come in early and do a WOD.  It should be a lot of fun :-)  and Bobbie and I are really excited to get you guys recognition for all of your hard work.  So keep an open mind and if we ask you to come in please make sure you bring your awesome attitudes like always.

*********

02.18.10 HEY NICE LEGS

Wod:

4 Rounds

400m Run

50 Squats

Challenge: Max Push Ups/2 min    Max Sit Up/2 min

Fundamental: Rope Climb

 

Brooky B, has the best burpees in the gym.  They were too fast to get a clear shot :)