8-1-13 Awfully Awesome August

Happy Birthday Mom!!

6 am we’ll be running at the track for anyone and everyone that is willing to join us and get better at your running or if you’re prepping for the Top of Utah Half Marathon at the end of August.

Snatch – 10 min on the clock
1 set Every Min on the Min
1 Snatch High Pull + 1 Power Snatch + 2 OHS (70-80% range)
This should be hard, but form should be perfect!

CONDITIONING (12 min time cap)
2 rounds of “cindy
150 m Sled pull

What is Awfully Awesome August you ask?  Well Coach Cerissa Hebdon, who by the way does a terrific job with our foundations classes, has put together a challenge for the month of August and is throwing it out to all comers!  Each Monday in August we will post a workout and you will have until Saturday morning at 9am to complete this WOD and post your score.  The workout can be done as many times as you would like during the week. At the end of the week we will post all of the scores so you can see how you did. All of the workouts will be doable by everyone and they are 100% Cerissa’s creations.  Come join in the fun in August and test your fitness!

“And while the law of competition may be sometimes hard for the individual,
it is best for the race, because it ensures the survival of the fittest in every department.”
– Andrew Carnegie


7-31-13 Operation IornwoRx

talent6 rounds of 2 min AMRAP – 1 min rest between rounds
7-Push Press (95#/65#)
Note: 2 of the six Rounds, row for cal

Score: Total reps + total calories rowed

SEPTEMBER 6-7 – Operation IronwoRx 2013 is a CrossFit style competition with a military theme. This is going to be a unique and challenging event. We already have 2 individuals and one team headed down to compete. Tomorrow is the last day to sign up with the $25 discount. If you want in now is the time to decide and come have some fun with us down at Camp Williams in September. Don’t miss it! sign up here: http://www.operationironworx.com


new day20 Toe To Bar
800 m run
15 Ground to Over Head (115#/85#)
80 ft Sled Push (295#/195#)
15 Ground to Over Head (115#/85#)
800 m run
20 Toe to Bar

CROSSFIT On Day: 3x 1 mile repeats w/2min rest (80%-90%-all out)
CROSSFIT Off Day: 10k Time Trial

Athlete Profile – Sarah Seamons

My day job…. I am a respiratory therapist at Logan regional hospital and I love it! Especially only having to work three days a week (if I am lucky).

Cody Apedaile introduced me to crssofit. I was looking for something new that would keep me coming back.

My favorite lift would be snatches and the clean and jerks. My favorite wod….. I like tabta something else.

My favorite new skill or movement is Kipping pull ups. Eventually I don’t want to kipp the pull ups, but this one step that makes me feel good about where I’m headed.

It’s changed my life because I wake and go do a wod and never regret it. Every work out makes me feel good about myself and that I can do anything if I put my mind to it!

I keep coming back cause every day is never the same. I love the variation, but also the drive to improve my lifting techniques and weight.

I wish someone would have told me how much wall balls and burpees suck….but I can still live with them and yes I will do them anyway.

One word to describe me is determined.

I have always wanted to bench press more than a hundred pounds and go heli skiing.

sarah-skiOutside of the gym I like to bike, hike, waterski, wakeboard, snowboard/ski, read, try new foods, soccer, go to movies… Yeah pretty much anything.

Apples, lettuce, chees are always in my fridge…and milk.

I graduated college at 21…with my bachelors degree. And I have a twin sister.

My favorite activity outside of crossfit is skiing….sad when it’s not winter.

Songs that get me pumped… How about artists… Nickel back, theory of a deadman, staind, Kesha, and it goes on and on.

My favorite place to eat in Logan….la torments. Such delicious Mexican food but I have many other favorites as well.

sarah-fishingThe last thing I ate… A vanilla ice cream cone.

My proudest accomplishment… Graduating so quickly and getting my job I have now. And almost doing crossfit for a year now.

My six month goal….just get into better shape than I am now.

My favorite workout attire… My black diaspora shorts with my light blue 5k shirt.

My favorite workout partners…Kelsey, Laura, Sue, Mindy, Michelle, Kyle…everyone at the five and six classes. But I think everyone is awesome!

I have no idea what movements it would be but I would call it thrasher!