The Franco 110% WOD

For Time:
10 Thrusters 135 lbs
10 Power Cleans 135 lbs
10 Push Presses 135 lbs
10 Deadlifts 135 lbs
10 Kettlebell Swings 55 lbs
10 yd Weighted Lunges 25 lbs
10 Burpees
10 Sit-up (standard)s
10 Double Unders
10 Thrusters 135 lbs

Post total time.

Will - 10:25 135#

Misty - 8:58 65#

Todd - 12:37 95#

Thank you for the good times, Franco.

Franco was the heart of our little gym. He was the most consistent and the most encouraging to others. If he wasn't in town he would always text me wanting to know what the workout of the day was. He did this even when he was on the mountain elk hunting. He would attack the workout, he loved the challenge. After looking up at the workout written on the white board he would do a little head nod acknowledging his opponent (the workout) and then he'd say, "lets do this." He was best at thrusters, he worked like a piston. He could complete the Fran workout "as prescribed" completing three rounds (21-15-9) of pull-ups and 95# thrusters. He made everyone feel good. Often times he would make sure I got the workout in by staying after running the clock and cheering me on.

Although he passed from this life he has left an real impression on those who spent time with him. One day he came in and mentioned that his back was sore from the previous days workout. I said, "so do you need to take a week off then?" "No man, you just gotta push through it." That's what he always did. Now it is time for all of us to "just push through it." At least, we have his example and we can do it like he did it, with heart, never quitting.

Thanks, Franco. For all the good times.

KSL News Story
My understanding is that accounts have been set up at Wells Fargo and Zions Banks for Franco's family. He has a wife and five children.

Hopefully the last of the snow...

Hang in there... OK Congressman competes in CrossFit

Hey everyone, I am trying to catch up with my day job (one reason why we are cutting back on the morning Wods). If you need an at home work out please look at previous posts or use www.wodshop.org, click on the gymnastic WODs, these are mostly body weight workouts. To see the WODs being done at the shop go to Beyond The White Board.

Kepp up the good work and enjoy the Easter weekend.

CrossFitting Congressman

A rare short week this week... Gone Thursday and Friday.

I will be here Monday, Tuesday and Wednesday. The kids are out Thursday and Friday. I am disappointed that I won't be here April 1st to do my April Fools day workout, something like 6 hours of Zumba!

Starting the following week we will be cutting back on the Morning workouts, at least for the Month of April. It is looking like we will only do morning workouts on Tuesday and Thursday. For the past month the mornings have been slim pickins, it will still workout for the punch pass folks, plus you can use the at home WODs as filler. Personally and through the web site support will still be available even on the off days.

Feel free to let me know what you think or if you need clarification.

Furious Pete Documentary Preview - Interesting...

At the Shop:

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips.

At Home:

Burpee Heaven
For time
1000x Burpees
No, that's not a typo - ONE THOUSAND BURPEES

or just do as many as you can and post it to comments.


New links on BTWB, great tools for enhancing your workout.

At the Shop:

2 rounds for time of: 21 Kettlebell Swings 53 lbs 21 Thrusters 95 lbs 21 Push-ups Post total time.

Beyond the Whiteboard now has links to videos and articles that may pertain to this workout.

At Home:

3 rounds
30m Burpee-broad jumps
30m Reverse walking lunge
15x Push-ups


Let's Do It!

Chris Spealler 140# -vs- Jason Khalipa 210#

At the shop:

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups - Chest To Bar
Box Jump - 30ins
GHD Sit-ups Post total time.

At Home:

3 rounds
21-15-9 reps,
Handstand push-ups (get knees above head, like on a chair/end of couch)
Burpees


It's Spring Time! Maybe for real...

PA sectional highlights - Video

At the shop:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post Total Reps.

At Home:

Same as above. Sub single jumps for double unders.

Links - Double Unders

Friday, enough said.

At the shop:

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Scaled Version - 10 deadlifts @ 115lbs (guys) 95lbs (gals) & 10 push-ups each round

Post total time.

At Home:

8 rounds
30-sec Handstand hold (Do a handstand against the wall, if you can't do 30 sec do it as long as you can)
10x Squats

I can't think of a headline and the space bar isn't working today.

At the shop:
5 rounds of "Hold it right there."
The goal is to hold each position for 30 seconds. Total time for each position will be scored.

Hand Stand Hold
Air Squat Hold
Elbow Plank Hold
Dead Hang Hold from pull-up bar


At Home:
5 rounds for time:
50x Double unders or 150 single jumps or 100 single jumps
10x Handstand push-ups or 15 push-ups
40x Double unders or 120 single jumps or 80 single jumps
8x Handstand push-ups or 13 push-ups
30x Double unders or 90 single jumps or 60 single jumps
6x Handstand push-ups or 11 push-ups
20x Double unders or 60 single jumps or 40 single jumps
4x Handstand push-ups or 9 push-ups
10x Double unders or 30 single jumps or 20 single jumps
2x Handstand push-ups or 7 push-ups

50 Burpees if you don't wear green today.

My second week update - Eating Paleo
Adam Farrah, B.S. - Making the Paleolithic Diet Work for You

At the shop:

7 rounds for time of:
5 Push Presses
5 Pull-ups
5 Double Unders or 25 single jumps

Post total time.

At Home: Warm-ups and Scale as needed

1 round
150x Box jumps (try and find a stable 8" to 16" thing to jump on)
Run 800 Meters


The sun feels good!

Nicole Carroll CFJ- Getting off the Crack

At the shop:

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.

At Home: Warm-up and scale as needed
3 rounds
Run 400m
20x Burpees
20x Squats
20x Walking lunge steps, each leg

If it doesn't get to 55 today, I'll wait longer.

Melissa Urban - Change Your Life in 30 Days

At the Shop:

As many rounds as possible in 15 minutes of:
15 Back Extensions
15 Knees to Elbows
15 Overhead Squats 95 lbs

Post total rounds.

At Home:

Max rounds in 15 minutes
15x Double unders of 60 single jump rope
15x Sit-ups
15x Back extensions or "Super-mans"


I will not be in tonight.... You get the virtual Double D.

I will not be in Friday night.




At Home:
10 rounds, start and finish wod with 1 mile run
20-18-16-14-12-10-8-6-4-2x reps
Pull-ups
Burpees
Push-ups
Sit-ups
Squats

If needed, cut in half, leave out the run, leave out one of the 5 exercises, it can be scaled in so many ways. Just have fun and stick with what you decide.
Have a good weekend.



Daylight Savings Time begins this Sunday

Daylight Savings Time begins this Sunday at 2:00 am. Set your clocks forward one hour.

At the shop:

Good mornings, Abmat sit-ups, MB Slams, MB wall busting twister things. Maybe some skill work.
How many double-unders can you string together?

At home:
For time
Run 1 mile
Stop every minute and do 20x squats

Right down the middle now... Nice an easy.

"Let’s consider CrossFit as an adjective rather than a noun. I am CrossFit, as opposed to I do CrossFit." CFJ, Weakness Bias Training, March 8 2010

At the Shop:
21-15-9 reps of:

Deadlifts 225 lbs
Overhead Squats 135 lbs

Post total time.

At Home:

3 rounds
21-15-9x reps
Tuck jumps
Pull-ups/Body Rows
Sit-ups

Day Two.

Did you know that Alabama is the National Champ!
Just in case you missed it.

At the shop:
"Jackie"
Row 1000m, 50 45# bar Thrusters, 30 Pull-ups.

At Home: Default CrossFit Warm-up (see previous post)
10 rounds, 10-9-8-7-6-5-4-3-2-1x
Burpees
Sit-ups

Hello Cindy! Also, Will makes it a week on Paleo.

Will's first week on Paleo

At the Shop:
"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

At Home: Warm-up - official CrossFit Warm-up after clicking link, scroll down little to find the warm-up.
Same as above. Sub ring rows or jumping pull-ups for pull-ups.
Level 2 - cut time to 10 minutes.
Level 3 - cut time to 5 minutes.

Links - Ring Rows, jumping pull-ups or shoulder press.

Will Smith Being the Insperation...have a great weekend.

10 minutes of Will Smith for the weekend.

It's already Friday!

"If thou wouldst be happy... have an indifference for more than what is sufficient."
- William Penn (1644-1718, British religious leader, founder of Pennsylvania)

At the shop:

Hold a kettlebell in each hand.
Total reps is your score.
4 Rounds
Step-ups 24" 18# Kettlebells - 45sec
Rest 15 Sec
Step-ups 20" 35# Kettlebells - 45sec
Rest 15 Sec
Step-ups 16" 53# Kettlebells - 45 sec
Rest 60 Sec, then repeat.

At Home:

4 rounds
25x Air Squats
25x Push-ups




It's all down hill from here...Here comes the weekend.

At the shop:

For Time:
400 m Run
21 Thrusters
21 ABMAT Sit-ups
21 Back Extensions
15 Thrusters
15 ABMAT Sit-ups
15 Back Extensions
9 Thrusters
9 ABMAT Sit-ups
9 Back Extensions
400 m Run

Post total time.

At Home:

4 rounds,For time
40-30-20-10x reps
Walking lunge steps, forward
Push-ups
Walking lunge steps, reverse
Sit-ups

Level 2 - cut reps in half, Level 3 - Cut in half again

Post time to comments.








oops! Late post, I never hit publish.

At the Shop:

21, 15, 9 reps of:
Overhead Squats
Sumo Deadlift High-pull

One bar. Choose a load and go for time.

Post Load and total time

At Home:


3 rounds, 21-15-9 reps
Situps
Dips
Push-ups

Athlete -vs- Exerciser. We are athletes.

"For an athlete, accuracy is essential. For an exerciser, it is not. For the exerciser who sweats to the oldies three times a week, the act of throwing him- or herself around the room in order to burn calories is fine. For the athlete, the training objective is to prepare for competition. As such, there is exactness in movements, not just because of predetermined competition standards but because there is greater adaptation when the athlete uses a full range of motion. Each movement deepens the neuromuscular pathway of muscle memory. Do something wrong and you get better at doing it wrong; do it right and you become more competitive."
-Robert Ord Brass Ring CrossFit, CrossFit Journal

At the shop-
5 Rounds for Time:
Run 200m
5 pull-ups (weighted, smaller band or with nothing if five is your max anyway)
10 Kettlebell Swings 35# or 53#
5 Burpee Box jumps

At Home:
If you have a pull-up bar and a Kettlebell or dumbbell do the one posted above. Do kettlebell swings with the dumbbell.
If not, do this:
4 rounds for time-
Run 400m (you can use google earth to measure around your neighborhood or mapmyrun.com)
5 Burpee Box Jumps (Find a place with something to jump onto after a burpees, make sure it's stable and approx. 12" at least.)

Post time and what you used to comments. Kill it!

Links - Kettlebell Swings
I thought there was a burpee box jump video some where. Anyway, do a burpee then a box jump.

And... Happy Monday!

At the shop:
3 Rounds, For time:
25-50-75 Squats
25-50-75 Push-ups
25-50-75 Pull-ups
25-50-75 Sit-ups

Scale reps and sub body rows where needed.


At Home:
Same as above.

Options:
Level 2, 15-25-35
Level 3, 10-20-30

If you can't do pullups, sub press with 10/20lb dumbells or just mimic the pull-ups with a broom stick. Or even better, do body rows from a lower bar/rings.

links - Body Rows

Happy Friday! What scares you?

"Started by Kelly Starrett and the gang at San Francisco CrossFit, Team Un-Scared is for athletes who trust their CrossFit training and boldly register for events in which they have no experience. Fifteen athletes joined Starrett and Brian MacKenzie of CrossFit Endurance for the challenge on Nov. 28, 2009." CrossFit Journal

Do you trust your CrossFit Training? What events are there in your/our area that we could sign up for that have scared you in the past?

At the shop:
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.

At Home:
Max rounds in 20 minutes:
5 Burpees
10 Dips (use two solid object that you can dip between)
15 Situps

Post total rounds and what time frame to comments.

Level 2 - 15 minutes
Level 3 - 10 minutes

3,2,1 Go!

"I found many applications for CrossFit as strength and conditioning coach of the Italian National Ice Skating Team. I’m very lucky to work with the majority of the best national athletes...
As far as metabolic conditioning and strength are concerned, I noticed a big difference in less than one month of training. Now all the skaters feel much stronger and have much more stamina. They don’t feel fatigue as before. After just a few weeks of hard training, the core stability has changed dramatically, and squatting, overhead squatting and deadlifting have been of great help optimizing this midline stabilization."
-Maurizio Guarrata CrossFit Journal Feb. 22, 2010

At the shop:
For Time-

4 Rounds for Time:
10 Overhead Squats (weight you can handle)
15 Situps
20 Walking Lunges

At Home:
4 Rounds For time-
10 Over Head Squats (w/broom stick) This is just to get you to start thinking about it, no significant weight.
15 Situps
20 Walking Lunges

Videos - Overhead Squatting Safely Overhead Squat Walking Lunges

Push Jerk practice time...

What is CrossFit?

At The Shop:
50 Push Jerk - Practice form and technique
300 single jumps, bonus for double unders.

At Home:
For Time-
Level 1 - 2 rounds, Level 2- 1 round, Level 3 - cut the reps in half and do 1 round.
50 Air Squats
300 single jump ropes

Post what you did and your time to comments.

Videos - Air Squat Double Unders

CrossFit Sectionals Message

A message from Damon at Wasatch CrossFit about the CrossFit Sectionals:

We're currently at 73 men registered and 41 women. We've got 17 mens slots left and 9 womens. If you've got anybody who's on the fence please encourage them to register. We're going to close registration down tomorrow night (Wed) at Midnight so we can get the heat assignments set up. We will be permitting scaling for women.

Thanks,

Damon

Up and Down, Up and Down

"Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know." - Greg Glassman

At the shop-
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

At home-
For time:
25 Thrusters (Broom W/ a broom stick
12 Pullups or jumping pullups or dumbbell shoulder press
20 Thrusters
10 Pullups or jumping pullups or dumbbell shoulder press
15 Thrusters
7 Pullups or jumping pullups or dumbbell shoulder press
10 Thrusters
5 Pullups or jumping pullups or dumbbell shoulder press

If you do jumping pull-ups don't resist coming down, just fall from the bar.
If you don't have pull-ups options do the shoulder press with 10lbs to 35lb dumbbells or a barbell.
Reduce reps by half again if you haven't been doing anything.
Videos: Thusters Jumping Pull-ups

Post time to comments.

The Triplet

"The main downside to increased power and intensity
is discomfort. The greater the intensity, the greater the
discomfort. CrossFit can virtually guarantee you’ll get
fitter than you’ve ever been, but you’ll work harder and
have to manage the pain of intensity. Indeed, much of
fitness is nothing other than the tolerance of discomfort."
-Russell Berger CrossFit Huntsville, CrossFit Journal February 2010

At the shop:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Scaled:
4 Pushups
35# Kettlebell swing, 8 reps
12 abmat situps

At Home:
As many rounds as possible in 8 minutes
4 pushups
8 squat jumps (partial squat and then jump, opening the hips and reaching for the sky)
12 situps

Post time to comments.


It's indoors today atleast in Richfield

Sevier County we need to pick it up! We rank 22 out of 25 counties when it comes to health.

At home challenge:
This one is fun for everyone!

For Time:
Level 1
50 Burpees

Level 2:
25 Burpees

Level 3:
15 Burpees

Post time to comments.


CrossFit Main Site - Demo Video

Daily free workout challenge

What we did at the shop:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

At Home WOD:

As many rounds as possible in 10 minutes: Scale it to 8 or 5 minutes if needed.

11 Walking Lunges

8 Situps

5 Push ups

Post your time to comments.

Try it at home people, you'll love it!

Shop WOD: What we did at the gym today.

21, 15, 9 reps of:
Medicine Ball Clean and Presses 20 lbs
Box Jump - 24 in.s

Post total time.

At Home WOD:

As many rounds as possible in 10 minutes:

15 air squats (video)

5 tuck jumps (Example)

5 Push ups

Post your time to comments.

The Push Press...Study and practice.

Exercises and demo video linked from the CrossFit.com main site - Push Press

Notice the bar is resting on the deltoids. If it is not rested on the shoulders the power created from dipping (bending the knees) and then driving will not transfer. If you are holding it in your hands, off your shoulders, power will be lost. Also, remember to drive your head through the bar.

Some more resources...

www.fitday.com/ From the website: "Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals."

www.paleoplan.com From the website: "We save you time by planning your meals every day, making it easier to decide what to eat, and with our complimentary shopping lists, you'll have everything you need, right in your kitchen." You can click on our "UnCommon Eating" link to read more about paleo eating.

Nutrition in the key. But it is hard. I know most of us have families, my suggestion would be not to tell them anything and if you have control over the food to start making subtle changes. Sometimes you hear people say that they exercise so they can eat what they want. CrossFit cured me of that. A CrossFit workout is to much work to go and spoil on a basket of tots and fry sauce with a strawberry banana shake on the side. Most the time anyway.

New Times and New Faces and A Rowing Video

It has been nice to have several new folks joins us in the last couple of weeks. I hope you find our workouts as fulfilling as I have and you continue to see the benefits of our constantly varied workouts.

We have settled on some new times for our evening workouts. We will bust it at 5:30pm and 6:15pm. The morning hours remain the same (6:00 and 6:45).

Rowing Video - Damper Settings From excercises and demos on CrossFit.com

Another warmup option...

The Burgener Warm-Up - Video
Because of the limited amount of time we spend in the gym (a reason many of you like CrossFit) I think the Burgener Warm-Up can help with our barbell work. This warm-up along with daily practice with just the bar or up to 50-65 lbs will go a long way towards your barbell prowess. You need to learn the press, push press, push jerk, front squat, over-head squat, back squat, power clean, clean and jerk, snatch and what ever else is done with a barbell.

The early night class is at 5:15 all week.

-I will not be here Fri Night/Mon Morning-

Video of the day: The Evolution "A real fitness place looks like this, ladies and gentlemen, not a sea of equipment." Coach Glassman

Have a good weekend!

Always trying to be grateful...

A picture from the main site makes our little cold gym seem really nice, click here.

CrossFit Moms Video - Punch Pass Option

Main Site Video - crossfitmom.com - Video

We now have a punch pass option for those that can not make it on a regular basis. It is $25 for 10 workouts. You could spread that over the month attending 2-3 times a week. Of course we would like to see you on a more regular basis but maybe this will help if you just can't get in everyday.

Todays Main Site Video...

30 Butterfly Muscle-ups for Time, Click Here.

A list of great resources on Peleo eating

Mark Sisson shared a "Stuff That I Read" blog that would be a great page to book mark and start doing some research. Click Here.

Video of the day Games 09 Great Basin Regionals - Lisa Ray

It's a new year!

If you havn't already now is a great time to set goals and take measurements/weight. Setting boundaries on your diet would be great too. Decide now what you are going to avoid specifically. A common one I have heard is soda. In general, we should avoid sugars and bad carbs. Make it simple. Choose some events throughout the year to train for. Keep records. What else? Share ideas that have worked for you.