Friday, July 31, 2009

A New Month.

July is gone. But we have only just begun. We will still be offering free trial periods to all new comers. I am very excited about the upcoming months and the gains we will make in our fitness. I really enjoy watching you come in and bust you butts through a workout. It is especially great to hear about the benefits that you have seen from your efforts.

Please feel free to ask me any questions concerning memberships fees or any other matter.

Monday the 3rd:
Skill Review - The Squat

WOD: For Time
200m run (just a little thing)
15-12-9
Squat/Pushup/Body(ring)Row
200m run

In your opinion, what is fitness? Post thoughts to comments.

Thursday, July 30, 2009

Friday!!!!!!

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

We will scale in the morning.

The Zone Diet - CrossFit Journal 21
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Wednesday, July 29, 2009

An article on some Northern Utah affiliates.

http://www.standard.net/live/news/179300/

Two more days.

Thursday WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

http://worldstoughestworkouts.com/the-false-athlete/

Let's work on performance and let weight & looks take care of themselves.

Tuesday, July 28, 2009

OH Squats & Pullups

April has it down.

Wednesday WOD:
21-15-9
Overhead Squat
Pull-ups

Do you think 9am would be a popular hour once school starts?

Monday, July 27, 2009

50?

Coral finished at 170#






Mindi finished at 160#

This will be modified:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlifts til I'm dead...or at least can't lift anymore.


Everyone set new PRs (personal records) this morning. Great Job!

Read about Polly Helm - Northern Cal Qualifier

http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2009/07/26/DDFM18K35E.DTL

Thursday, July 23, 2009

Have a great weekend!


Happy Pioneer Weekend! I found this picture of some pioneers, I think we have become weaker with our modern day conveniences. Look at the size of those kettlebells!

Please leave a comment if you are interested in one 6 am workout tomorrow (Friday).






10 Minutes AMRAP:
10 Box Jumps
10 Walking Lunges
10 Sumo Deadlift High Pull w/KB
We had 5-10 rounds completed this morning.

Tuesday, July 21, 2009

A fraction of the Filty Fifty, sort of


Everyone loves Burpees!

20 reps each of:
Thrusters 10#, 25#
Kettlebell Swings 18#
Jump Rope (do 40 of these)
Burpees
Situps

Monday, July 20, 2009

Starting to see results.

I am starting to hear that some of you are seeing results from your efforts. Fantastic! I hope you get what you want out of the workouts. Just so you know we have only scratched the surface. Imagine the new shape your body will have taken when you are completing workouts with ring dips, handstand pushups, weighted overhead squats, unassisted pullups and so forth. We are creating athletes at CrossFit UnCommon.

Thursday, July 16, 2009

Another Week Almost Over

We have had another good week with a few more new athletes getting in on the action.
Crossfit total was fun. By the way, Mindi blew the shoulder press and dead lift out of the water tonight. She bested the shoulder press by 15lbs and the Deadlift by 25lbs. I started wondering if the weights were filled with air.

Is any one ready to run a 5k on the 24th?

Wednesday, July 15, 2009

CrossFit Total and flooring.

Great Job on the CrossFit Total (backsquat, shoulder press & Deadlift) workout this morning. It was a lot of fun!

The rest of the rubber flooring is here. I will be installing it at 4pm if anyone wants another great workout.

It is getting hot out there so we need to stay hydrated. Drink plenty of water!



Follow us at: Twitter- http://twitter.com/cfuncommon
FaceBook- http://www.facebook.com/home.php?ref=home#/pages/Richfield-UT/CrossFit-UnCommon/98133469321?ref=nf

Tuesday, July 14, 2009

Making progress.

We have had some good workouts and everyone is progressing nicely. Many are making their way to the top of the off ramp and heading out on to the highway where the intensity is greater.

We are still waiting for the rest of the flooring to come in but it should arrive soon. The website that I through together will start to transform (it will be all at once really) over the next week into a more function useful tool. I plan on having a data base of events in our area that will give you opportunities to express your new level of fitness.

A video of Gayle (from removingmyfatsuite.com) doing "Fran."



P.S. - We need some dudes to get in here. Do we need a guys night out or something?

Monday, July 13, 2009

CrossFit games are over. Week 2 of free workouts in July.

Congratulations to Tommy Hackenbruck of Ute CrossFit in SLC. He came in second place at the 2009 CrossFit Games.

Tell your friends and family to come and get a free workout with personal on-site coaching. The 6am class is averaging 5-8 people, we have had 1 at the 7am, none at the 6pm and 3 to 4 at the 7pm. So there is plenty of room now but it will fill up.

There is a live feed into the gym now. What for? I don't know, I thought it would be fun. However, most of the morning group threatened to walk out. Anyway, check it out at: http://www.ustream.tv/channel/crossfit-uncommon---richfield-ut

WOD (workout of the day or at least morning):
Barbara, scaled down to Barbie.
5 pullups
10 pushups
15 situps
20 squats

Friday, July 10, 2009

Have a good weekend!

Good job this week, we had some tough workouts.
If you want to see what the elite are doing checkout the CrossFit games website.

http://games2009.crossfit.com/

Watch some videos on the foundation movements.

Peace out!

Thursday, July 9, 2009

Benchmarks

CrossFit offers a variety of benchmarks. Your first pull-up, then your first muscle-up on the rings. Dead lifting your body weight, twice your body weight and then three times. There are many others as well that keep you motivated and coming back for more.

Morning WOD-
12 minutes:
Thrusters - 10# bumper plate (at home, 8-10# dumbbells)
Hang Power Cleans - PVC (at home, broom stick)
Sumo Deadlift High Pull - 18# KettleBell (at home, 10-20# dumbbell)

Thruster (barbell)... [wmv]
Video-Hang Power Clean
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.mov
Video-Sumo Dead Lift High Pull
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov

Wednesday, July 8, 2009

Morning and Evening workouts.

This week we have had a group in the morning and in the evening. Learning news skills and awakening our muscles through functional movements. Good job to all those starting new this week and to those who have been around a while now.

Now we just need a few of you guys to get out and take the challenge. I have been going it alone for 9 months now and I know the difference when you get together with a group to workout, it's significantly more intense and yields greater results.

It's been pointed out that my personality is on the shy side so here going out on a limb. Cousin Dan challenged me to complete the workout Fran and here it is. I had to get a little push on some of my pull-ups.

Tuesday, July 7, 2009

Shoulder, Dead Lift and Back Squat

A new experience for everyone this morning. A slower pace and no clock but we have to slow down every once in a while and learn technique and build strength.

Back Squat Geometry, Mark Rippetoe ...
[wmv][mov] -CrossFit.com

Monday, July 6, 2009

A good morning workout

Good job this morning. Everyone had fun on the pull-up station. You did a good job learning to get in and out of the assistant bands. I wonder who will get the first unassisted pull-up? What would be a good reward?


CrossFit Journal - Healing Tissue, Kelley Starrett
http://journal.crossfit.com/2009/07/how-tissue-heals-and-what-stops-it.tpl#featureArticleTitle

Sunday, July 5, 2009

It's time to begin...


I will be at the shop tomorrow (Monday) from 6am to 8am and again at 6pm to 8pm. It will be best to show up at the top of the hour 6am/pm or 7am/pm. Each class will run approximately one hour. We will start with a tour of the shop and the equipment, then we will go through a warm-up, followed by the training in a specific movement (the air squat). Finally, we will completed a workout. The workout can be scaled and modified for different levels of current fitness. Don't be intimidated come and have fun and make knew friends while beginning your journey to elite fitness. -Will

Thursday, July 2, 2009

Ready to Rock and Roll!

It's ready, the Richfield CrossFit facility is equipped and ready for some serious workouts. We shoulds be able to facilitate 10-15 people at a time. Starting Monday the 6th we will begin at 6am and 6pm. Workouts will be free though the month of July. Come and experience fitness like you never have before.

Wednesday, July 1, 2009

Coming Along...

I spent most the day going back and forth to hardware stores getting the all the materials to put the pull up station together. It's done.