Ute CrossFit: Salt Lake City, Utah

09.27.10 wod

Great mainsite wod, let's give it a shot!

15 deadlifts 135/95#
15 push-ups
10 rounds for time

Challenge: max squats in 2 minutes

Morning classes at 5:30, 6:00, 6:30, and 8:00 am today.
Schedule will be posted this afternoon.

6am class starting monday 9/28

We will start our 6am morning class this Monday. There will now be a 6am time offered Monday, Tuesday, Wednesday and Thursday. There will be no Friday 6am. There will continue to be classes at 5:30 and 6:30 as usual.

We will have an advanced morning class 2x per week. The advanced class will be a faster pace than regular classes and could have a larger volume of work. It will not always be strength or power specific, but we do require you have decent competency with all movements to attend. Right now the class is planned for either 5:30 or 6 am on Tuesday and Thursday.

IF YOU HAVE A DESIRE TO ATTEND ADVANCED CLASSES AND A PREFERENCE FOR THE TIME TELL US IMMEDIATELY. ONCE IT IS SET IT WILL NOT CHANGE. E-MAIL OR POST TO COMMENTS YOUR PREFERENCE.

We will be adding a 5:30 pm class shortly. It will also be M-Th. It will also be an advanced class (your welcome Devin). If you want the evening class added quickly you need to do the following: show up consistently the next 2 weeks so we have a need for it because the other classes are so big. ;-)

Apologies for schedule not being posted. We'll get it up asap.

09.24.10 Kettlebell Baseline

WOD:

Baseline with a Kettlebell

500 m Row

40 Goblet Squats KB 44lbs/26lbs

30 Sit ups (holding KB @ chest) 44lbs/26lbs

20 Push ups with feet on KB  (both toes propped on bell)

10 Pull ups

If Kettlebells are limited use med balls.

Challenge:

Tabata Split Jumps

 

Saturday we will be running the FIGHT GONE BAD WOD.  It is a nationwide crossfit fundraiser, many other crossfit affiliates will be supporting the cause.  The idea is to raise money so if youcan contribute a small portion that would be great. The proceeds are shared between three charities, LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.  We will be sending the proceeds as a gym.  If you want more information please visit http://www.fgb5.org/

Coach Alli and Gevrina from NIKE DAY.  Gevrina is a Nike Field Reporter, she travels for Nike and reports on the world of fitness and active peoples.  They believe crossfit is the new Yoga. Soon the wod they filmed will be posted on www.nike.com

Gevrina and her crew were great, we were really exited to be a part of her travels.

09.23.10 PARTNER AMRAP 15 MIN.

WOD:

AMRAP IN 15 MIN:

6 POWER CLEAN 95/65

9 PuSH uP

12 LATERAL LuNGES (6 EA LEG)

This wod is best if done with the same gender so only one barbell needs to be used with the same wieght.  If you have to scale the wieght to find a middle ground between you and your partner do so, if it is lighter you will just be faster.  One partner can be moving at a time, the strategy is your choice. 

Score = complete rounds.

CHALLENGE:

5x5

Sumo Deadlift High Pull

NOOOO! I want veggies, meat and nuts! 

 

09.22.10 ANNIE

WOD

50.40.30.20.10 REPS OF:
DOUBLE UNDERS
SIT UPS

Double Unders are highly encouraged today. If you cannot do them or choose not too..you will also have to do 50 BURPEES IMMIDIATELY following your ANNIE. Learn how to do double unders! Practice!

CHALLENGE:
TABATA PUSH PRESS 95#/65#
8 FULL ROUNDS
SCORE = LOWEST ROUND

09.21.10 Christine

Bring in your Paleo Challenge score sheets if you have them.  We want to pick winners this week but we need all the sheets to do so. 

SFH Omega 3 Fish oil is going fast.  We have 8 bottles left in stock.  We've had many requests for more protein powder and will order plenty in a couple weeks.  Please tell us if you have a specific flavor of fish oil to order next time. 

Christine

500m Row (or 400m Run)

12 Deadlifts @ BW/75% BW

21 Box jumps 24"/20"

3 Rounds for time

Challenge: Pistol Squats (max in 2 minutes)

Kaleo, Tonia, and Laurel dig in.

 
We call this part of the workout the "post-game"

09.20.10 WOD

Great job to everybody on the challenge.  Thanks for all your hard work and for being willing to try something different in order to live a healthier and happier life.  If you have challenge tracking sheets please bring them by the gym Monday or Tuesday so we can announce the winners.

New classes will begin next week on 9/27.  Please e-mail us with any specific requests or concerns.  Right now we're planning on adding a 6am class M-Th.  It will be an advanced strength/power class 2x per week and a crossfit endurance class 2x per week.  We are also considering to change Friday evenings to one big open gym from 4pm-6:30 pm.  Please let us know any feedback you may have on that idea.

WOD

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters 115 for women (scaling will take place)
Muscle-Up (scale to 2 pull-up and 2 dip = 1 muscle up)

Challenge: 500m Row for time

Taylor workin with the kids class. We now have 2 gym spaces full time for the kids/parents classes at 4.

09.18.10 PALEO/BENCHMARK FINALE and BBQ!

Today is the day!  We get to see how well we have improved over the last 5 weeks.  We worked really hard in here and we stuck to a meal plan, most of us used the PALEO Diet.  So we will retest our 1RM Front Squat and 1.5 mile run! 

Today we will retest and then celebrate with a post wod BBQ here at the gym lot. We will have a grill here so please bring your Paleo food to add to the pot...and it is okay if it not Paleo too :) Also feel free to bring your chosen beverages.

All family is welcome and if you have a special friend bring them too :)

Really we just want you guys in here enjoying the day and celebrating working your butts off to be healthy fit beings.

7am Wod

9am Open Gym

10am Wod

11:30 BBQ/Celebrate!

If you are not retesting you will be doing a hopper wod today.

09.17.10 Max F.S. and 1.5 mile Run

Paleo Challenge BBQ Saturday afternoon following the Challenge workout.  Cooking will start around 11:30 or so.  No vegans allowed MELANIE, if you wanna join us then be prepared to eat a lb. of Bison grilled up by me!

Saturday Schedule: 7am WOD, 9am Open gym, 10am start of Challenge finale. Everybody will front squat and then run 1.5 miles for time. 

Friday's WOD

Strength Work: Max Front Squat

then

Run 1.5 miles for time

If you are going to miss Saturday, do the workout above.  If you plan on being here Saturday for the workout then today we will give you some "recovery" work.

Who's going to post the fastest 1.5 mile time on Saturday?  My money is on this guy.  What about girls?  Biggest Squat?  Most improvement?  Post predictions to comments.

09.16.10 WOD

***Not quite breaking news but Melanie Pfister from our gym is now the #1 ranked paraglider PILOT in the U.S.  She tore it up at the two big events this summer to take over the top spot in the rankings. 

5 Week Paleo Challenge wrapping up Saturday @ 10am.  We'll max Front Squat, then rest, then run, then BBQ at the gym.  Please join in the festivities.  Also, if anyone has folding tables or chairs we could use a few, please let us know.

Friday during class you will be able to do the front squat and 1.5 mile if you will be gone Saturday. 

Saturday morning at 7am we will have a normal class.  For the Finale try to get here around 9:30 to be warm.  We'll start squatting right around 10 and then start heats for the run around 10:20 or so.

Fish oil is going fast, as is the protein powder.  If any of you have requests let us know as we'll probably order more Oct. 1.  Also let us know what you think of the whey protein.

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

As promised, here's the upper body workout.  If you are tapering for the run, try to get in a 20-40 easy job sometime today.  work on running smooth and efficient.

WOD

AMRAP in 15 min:

1x Rope Climb (WEAR LONG SOX)

10 Toes to Bar

10 Push Press 105/65

Strength Work: 10,8,6,4,2 Pull-ups and Wall-balls (take your time, moderate pace)

Challenge: BB TGU

Kiki doing her best impression of Melanie (the TGU Master)

BB TGU, Awesome pictures by Jenny Moloney.  If you're in need of a photographer check out her stuff HERE