Ute CrossFit: Salt Lake City, Utah

10.07.10 Three little guys

Hey you guys, great job we are getting skills marked off from our Benchmark levels everyday!  Keep it up!  If you need a log book, please ask your coach to grab you one from the office.

As you know we have been playing around with the schedule the last few weeks, we are doing our best to keep class numbers at about 12 people or less.  Please continue to sign in for classes, and if you see new people in here INTRODUCE YOURSELF or we all get to do burpees and sing the Mr. Rogers Jingle together!  We are officially making that a rule.

Enjoy the wod, make it a great day.

WOD:

50 KB C&J 24/16

Rest 1 Minute

100m Walking Lunge (to 600e)

700m Run (from 600e on Hollywood Route)

Rest 1 Minute

1k Row

 

Challenge:

Consecutive Box Jumps, no stopping.

This is a Benchmark in your log book.

Levels 1-3 using a 20"/16" Box

Level 4 using a 24"20" Box

Terry Shanahan at this past summer Crossfit Games Team Competition.  We miss his nutritional advice, he is an amazing source for food, you can still follow him on Facebook.  He had a great video on just recently about milk and raw milk. You can also check out his website.

http://terryshanahan.com
 

10.06.10 Cindy

WOD: Cindy

20 minutes amrap of:

5 pull-ups

10 push-ups

15 squats

Another Benchmark day.  You can check off another benchmark wod if you can do 14 rounds with jumping pull-ups and rx'd pushups, or do 7 rounds rx'd.   

Challenge:  Handstand practice.  Check off some skill levels with handstand work.

10.05.10

*Taylor is due now in about 8 days, when you see her in class make sure you tell her how awesome she is, how excited we are to meet Aleeyah, and how much she'll be missed.

Great work to everybody on the benchmark challenges Monday.  Keep up the great work and keep checking off skills, before you know it you will be accomplishing things you never dreamed possible.  Keep pursuing each day at Ute CrossFit with a workmanlike attitude, check off benchmarks, spend extra time improving on your weaknesses, have a positive attitude that is contagious, and train with a purpose.  By doing those tings you will progress farther quicker and bring everyone else along with you.  This fall is going to be great, we're going to do some big things, by the time the holidays roll around you won't have to feel guilty for every little cheat you have (just keep them within reason).  Keep up the great work everybody!

 
Daren McKintosh will be here Tuesday evening from about 6:40 pm on.  He wants to work on anyone who wants some free deep tissue work done or just some quick post wod stretching.  If you are interested in muscle therapy or could use some help improving flexibility and staying injury free come by and meet him.  See his card above.

WOD

CFT 

For new people this will be more teaching and you will be doing 4x5 of each exercise.  Only work up heavy if you are experienced and have been doing all of the movements consistently for the past few months.  Be extra careful on DL ***Trainers, cut anyone off whenever you feel the need to***

On the Squats, front squats are preferred for beginners, all squats must be at or below parallel, NO EXCEPTIONS.  IF YOU CANNOT GO TO PARALLEL THEN LIGHTEN THE LOAD SO THAT YOU CAN.

Challenge: 10 minute monostructural fun!  Do a quick warm-up then spend 10 minutes checking off as many Level 1 and Level 2 benchmarks as you can from the Met-Con section of you skills levels.  Try to check off the mile, 400, and 800 all in 1 run.  Or the 500m, 1k, and 2k row times.  Then work on Double Unders!

Congrats Sydney on ANOTHER kickball champion.  Ladies and gentlemen, you are looking at a 5 time kickball world champion.  More proof of the superiority of crossfit training methodology.

10.04.10 Monday Mayhem

This will be our crossfit kids after a few more months of jumprope practice.

 

 

Quick note:  There is a Friday morning 6:30 am class.  It does not appear on the schedule but we did not cancel it. 

If you do not have a workout folder please get one from us.  We have them in the office and will be using them much more in the coming weeks and months.  New merchandise is being ordered.  We will have t-shirts for sale and also t-shirts that can only be earned.  The log books and skills levels will be your means of earning a t-shirt, stay tuned to find out how.

WOD: Helen

*Benchmark WOD- To get check mark in Log Book Men must use 24kg KB and do rx'd pull-ups.  Women must ust 16kg KB but may sub 2x jumping pull-ups for regular pull-ups.  All swings must be overhead.

Run 400m

21 KB Swings

12 Pull-ups

3 Rounds for time

Challenge: Max Push-ups (1 set) and max sit-ups in 2 minutes

Trainer, let people know benchmarks for push-ups so we can check them off in log books.

Bottom of the revered "burpee"

sunday open gym

Gym will be open Sunday from 10am-11:30am

10.02.10 Hopper Saturday

Today is a Hopper wod.  First person to arrive for the beautiful 7am morning wod will pick from the deck of wod cards. 

Todays Wod times:

7am,10am

Open gym:

9am

Free Intros:

8am

10.01.10 WOD

worlds greatest slip-n-slide.  Sunshine on left

Sunshine and sis hoppin over a wall.  All muddied up!  Way to go, looks like fun.

WOD

150 KB Swings for time (Overhead for advanced.  Arms parallel for intermediate)

*each minute on the minute stop and do 10 air squats

Challenge: Skin the Cat's on rings.  Front and rear levers for advanced.

**********

Schedule Notice.  Today will be our first day running friday evening as open gym.  Gym will be open for whatever from 4pm-6:40pm.  We will run wods on the hour for those of you who don't read the website, or just want the regular routine.  For everyone else, show up any time and feel free to do this wod, or any other wod that sounds like fun.

**********

Next Week we will be fully switched over to the new schedule.  That means On-ramp will be M,T, Th at 7pm and Intro's will be Wednesday at 7pm and Saturday mornings at 8am. 

Tuesday at 5:30am is now advanced class, as is Thursday at 6am.

There is no 5:30 pm class yet.  There will be soon, but please don't assume it has started up yet.

09.30.10

Note *only run one 200 between round 1 and round 2

Wod:

2 Rounds:

200m Run ** Run 100m regular, 100m backward

10 SDHP KB 24/16kg

10 KB Snatch 24/16kg (5 each arm)

200m Run ** Run 100m regular, 100m backward

10 Toes to Bar

10 Mountain Climbers (5 each leg)

200m Run ** Run 100m regular, 100m backward

Challenge:

400 meters of bound jumping for time.

No steps allowed.  The only way to move is by bound jumping, explode out, jumping for distance with a soft squat landing!!!

So a few of our clients ran the Dirty Dash this past Saturday!  Ali Toles and I ran it and it was a blast. We got muddy, we got super drenched from the worlds biggest slip and slide, we ran through tires and tunnels, jumped over hay stacks , wood walls and we saw a bunch of Ute Crossfitters there and now we want the pictures, so please send them in!!  There is another race this spring and no ifs or buts, we will have teams!

Ali is on the right behind the little mohawk dude, notice here shoes!!  Running the Dirty Dash barefoot is nuts :)

A view of the trail and crowd.  
 

9/29/10 WOD

We are deciding on paleo challenge winners tonight.  Don't worry guys, we didn't forget about you.  Unfortunately there are a bunch of you really close together on the bad-ass-o-meter so it's making it very difficult for us!

WOD

5 minute AMRAP

5 Pull-ups

10 Lunges

Rest 2 minutes

5 minute AMRAP

10 KB swings

5 Squat Jumps (max height)

Challenge: 5x3 F. Squat followed immediately by 3x high box jump

Good Luck Brynn in your Marathon this upcoming weekend.  Aubrey is running as well, they are going to do great!  Anyone else racing this coming weekend?

09.28.10 wod

Website schedule has been updated, the on-ramp changes will take place next week. The 3pm Advanced class has been changed to M,W,F and those changes are effective immediately.
Our mornings have been updated as well on both schedules. You can now sign in online for the 6am class. We will have 2 advanced morning classes per week. One on Tuesdays at 5:30 AM and one on Thursdays at 6:00 AM. This is all based on feedback we've received from you guys, hope it satisfies.

For time:
Run 800m
30 wallballs
30 box step-ups holding med ball
Rest 1 min
Run 400m
20 wallballs
20 step-ups with ball
Rest 1 min
Run 200m
10 wallballs
10 step-ups

Challenge: 8 min core circuit...or 6 second abs

Remember there is a 6am class today!

(K, no 5:30 PM until we say so)

"Soooo, what kind of paleo foods does your baby like?"