3-1-14 Something incredible happened

I witness and heard stories that something incredible is happening.  The open is challenging our athletes, in a positive way.  I have hear it a hundred time.  “I’m not going to win or even go to regionals so why should I sign up. You don’t need my score.” Well this is why.

Because it will challenge you and then change you.  Everyone walked in the door of the gym looking for change.  Maybe you didn’t know how much or what kind of change, but you wanted something different.  Today I saw real change.

A few of our athletes signed up before knowing what the workouts where going to be and then up came double unders, a quality skill movement that even is off for the best of us sometimes and a light weight snatch.  I had quite a few people ask, “I signed up for the open and I can’t do double unders, what do i do?” Simple was my reply, your best.  Do the doubles one at a time if you have to but get through it and do your best. And guess what, everyone that did it this way got doubles!!! They didn’t give up, they didn’t say I can’t do it so I quit.  They FOUGHT for every rep.  They may not have been in sets of 5, 10 or 15 and so what. They did it.  I AM SO PROUD of those who took a stand and said I’m going to do this even if I don’t have the best score or the fastest time.  I love watching each and every person challenge them selves and test there physical and mental limits and the OPEN is giving you this opportunity.  It’s not about winning and loosing it’s about drawing the line in the sand and telling yourself today I will do my best!

WOD Tomorrow morning at the North and South gyms at 7:30 am…. And it’s not to late to sign up for the OPEN!


2-28-14 CrossFit Games Open Workout 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

View PDF of workout description and score card here.

Now that you have seen the first WOD for the Open 2014 it’s time to sign up and join the TEAM at both the North and South locations. We’re going to do the workouts so you might as well enjoy the process and have some fun with our community!!

Additionally Paul is excited to be serving again as the regional director for the South West Regional event in 2014 (in SLC at the south town expo center) and if you would like to volunteer please go sign up and let him know.  He will be working with the assignment process for all of the volunteers and will be able to put you where you would like to be so we can all help make 2014 a great regional event.

2-27-14 Proof That Coke Does Not Belong In the Human Body

Clean and Jerk
10 min OTC
2 Squat Clean + 1 Jerk EMOM Unbroken
Increase load as needed

10 min OTC
1000m row
10 Sit-up
7 Squat
4 clean (135#/95#)

Article of the Day: 20 Practical Uses for Coca Cola… Proof That Coke Does Not Belong In the Human Body

Coke is the most valuable brand in history, and “Coca-Cola” is the world’s second-most recognized word after “hello.” However, the beverage itself is an absolute poison to the human metabolism. Coke is very close to the acidity level of battery acid and consequently it can clean surfaces equivalent to and often better than many toxic household cleaners.

Continue reading HERE.

2-26-14 New Shirts!

Challenge ShirtHappy Birthday Kyle Smith.

Skill Work
1 min Hollow Hold
30 sec rest
1 min Plank (45#/25#)
30 sec rest
1 min bottom of squat hold
30 sec rest

Scapula Work
2 times through
3 Reach, Twist & Lift both right and left sides
15 Scarecrow (5#/2.5#)
10 Scap pushup
5 I, Y, T

13 min AMRAP
200m Run
10 Push Press (75#/55#)
10 Sumo Deadlift High Pull (75#/55#)

WE FINALLY got the challenge shirts all ready to ORDER! We need to have all of the orders in by Thursday night as we will be placing the order Friday so we can have them by the first Friday in march to be able to pass them out to all of the challenge participants and winners!! If you have been participating in the challenge and you paid your $30, then this shirt is included in your fee for the challenge. If you would like to purchase one of these for yourself even if you didn’t do the challenge, you are welcome to do so. The cost is $20 and payment will need to be received before we submit the order on the 28th.

2-25-14 What 200 Calories looks like

1x Burgner Warm-up PVC
1x Burgner Warm-up Empty Bar

10 min EMOM
1 Snatch High Pull
1 Power Snatch
1 Snatch Push Press (from behind the neck)
1 Overhead Squat

Let the movement dictate the load you select – load can increase at 4 and 8 min if form allows.

12 min AMRAP
2 Wall-ball, 2 Pull-up
4 Wall ball 4 Pull-up
6 of each, 8 of each an so on…

Article of the Day: What 200 Calories looks like in different foods. Check it out here. This is a great visual and will really get you thinking about what you put in your body. It’s not as simple as calories in/calories out as all calories as you can see are not created equal.

2-24-14 The Open, March schedule changes and so much more!!

Happy Birthday Holly Corbridge

1 min work – 1 min rest – 3 rounds
Push-up, Russina Kettle Bell Swing (70#/53#), Row for Cal

ENDURANCE WOD’s It’s time to prep for Run Season – here is a great place to start if you are running an y races this year. If you need to know how to program this stuff into your week talk to Paul. Quite simply it works!
CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible
CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible

In less than 4 days the 2014 CrossFit games open will begin!!  We would invite anyone and everyone that would like to sign up.  This really is a great opportunity to have someone observe your movements and really help you get things dialed in.  Regardless of where you are at this will be a fun few weeks and we are already planning a fun Friday night throw down for one of the weeks with CrossFit BTH from Preston.  Get signed up and enjoy the next 5 weeks of the CrossFit Games Open.

We are closing in on the completion of the 2014 Challenge and the coaches are all seeing some amazing progress both in the gym (just checkout all the PR’s from last week) as well as physical changes.  With less than 2 weeks to go I am sure this is going to come right down to the wire and we’re all excited to see the changes that those who have really stuck with it have made.  Keep up the great work!!

March 3rd we will start our next foundations class at the south location.  The foundations class for those that don’t know is a great way for your friends or family to try CrossFit.  The classes are held on Monday, Tuesday and Thursday nights for three weeks at 7 pm.  We teach the fundamentals of the movements they will need to learn to join our CrossFit family.  This is truly the most effective way for someone to join.  Ask any of the coaches for more details, and don’t forget to give them a $40 off gift card.

Beginning in March we will be making one small change to our strength class schedule.  We will no longer have afternoon strength classes at the North location and will be moving them to the south location. We will also be adding a 9 am Strength class on Thursdays at the South Location.
(North Location – Smithfield)
Monday and Wednesday
5 am, 6 am, 7 am and 9 am
(South Location – S.Logan)
Tuesday and Thursdays
4:15 pm & 5:15 pm
9 am
Note: There will not be a CrossFit class offered during the 4:15 pm time slot on Tuesdays and Thursdays and the 9 am time slot on Thursdays.