Friday September 3rd, 2010

Happy Birthday AMY S. Post Birthday wishes to her in comments.

Its Labor Day weekend so we are having a wod at the park on Saturday September 4th at Flat Iron Mesa Park at 8:30 a.m 1700 East 8600 South Sandy, UT 84093. Meet on the big hill on the south east corner of the park

Monday September 6th we will be having two wods at 8:00a.m. & 10:00a.m.

Day 5 of the Pistol Challenge. Dont forget to do day 6 and 7 this weekend. You dont want to get behind!

WOD compare to May 18th 2010

Three rounds for time of:

10 OH Squats 135/95

50 Double unders

then;

Tabata plank holds and sit ups alternating between the two exercise 8 sets each of 20 sec on 10 sec rest with a total of 16 sets.

Pistols, Part III (Adrian Bozman

Double-Unders, Buddy Lee

“Action may not always bring happiness; but there is no happiness without action.”
- Benjamin Disraeli

Thursday September 2nd, 2010

Its Labor Day weekend so we are having a wod at the park on Saturday September 4th at Flat Iron Mesa Park at 8:30 a.m 1700 East 8600 South Sandy, UT 84093. Meet on the big hill on the south east corner of the park

Monday September 6th we will be having two wods at 8:00a.m. & 10:00a.m.

WOD Compare to wednesday May 19th

“Karen” For time:
150 Wallball shots, 20/14

then;

7 sets of 7 reps of push press at a set weight of 135, 115, 95, 75, and 55 pick a weight and stick with it for all 7 sets.

If you havn’t noticed yet this week is compare week. We are going back and doing wods that we have done in the past to see how much improvement you all have made. If you are just starting crossfit and dont have anything to compare to that is ok make sure to keep a wod journal so that you are able to look back and see your success! Keep up the good work. Here’s to many happy and awesome PR’s in September.

Day 4 of Pistols, Part II (Adrian Bozman) [wmv][mov] » Mar 23 08

Please click this link and watch video.  It’s worth your 5 minutes…….. Click here to watch a video about The Truth. by Sean Swift-tha’Barber Walker

“Great video on never letting go of your passion.  How bad do you want it? No matter what it is. This video ties in well with CrossFit too.  Working so hard on your daily WOD that your only thought is, “I just want to breathe”. Nothing else matters when you are in that moment.  Just breathe, how lucky we all are to be able to engage in that one singular thought.  So work hard today and everyday, that’s why we are on this fine earth, to challenge ourselves daily.  Whether it be mentally or physically. Live and love life to the fullest and damn I love CrossFit!” Brandon B.

Wednesday September 1st, 2010

Its Labor Day weekend so we are going to have a wod at the park on Saturday September 4th at Flat Iron Mesa Park at 8:30 a.m 1700 East 8600 South Sandy. Meet on the big hill on the south east side of the park.

Labor Day Monday September 6th we will be having two wods at 8:00a.m. & 10:00a.m.

Pistol Challenge Day 3 Here is a video to watch to help you with your technique. Pistol practice Pistols, Part I (Adrian Bozman) click here

WOD compare to Thursday May 13th 2010

Skill: 3 rounds of 

15 unbroken KB swings heavy
6 Ab-Wheel Roll-Outs   (rest 60 sec)

WOD

Seven Rounds For Time Of:
3 Deadlifts (275/185)
6 Handstand Push-Ups
9 Box Jumps (24/20)

Pistol Progressions curtousy of CF east Sacramento

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
- Muhammad Ali

Tuesday August 31, 2010

How are those referrals coming? Don’t you want all your friends and family at CrossFit with you?

Brandy is making sure to get under the bar on her Power Cleans!

WOD

As many rounds as possible in 20 minutes of:

5 Hang Power Cleans 135/95 lbs

7 Dead Hang Pull-Ups

9 Box Jump 24/18″

“Things may come to those who wait, but only the things left by those who hustle.”
Abraham Lincoln

Monday August 30, 2010

Today we are launching Rebecca’s 30 day Pistol challenge! All you have to do is one Pistol on each leg for the day that we’re on! That would be one the first day, two the second, three the third, and so on until we get to 30! 3,2,1, GO practice your Pistols!

Jenni and Camille suffering through "Jackie"!

WOD

Bench Press 5-light load to failure-3-light load to failure-1-light load to failure

Then Complete 2 rounds for time:

5 Push Ups, Sprint 100 yards,10 Push Ups, Sprint 80 yards, 15 Push Ups, Sprint 60 yards, 20 Push Ups, Sprint 40 yards

*rest 45 seconds between rounds

To improve your Bench Press, Watch these two videos.

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

Zig Ziglar

Saturday August 28, 2010

There will only be one WOD today at 8:00 am.

Happy Birthday Jason! Post Birthday wishes to comments.

Jason, making sure to smile for the camera!

WOD

Four rounds for max reps of:

60 seconds of Kettlebell Swings 1.5/1 pood

30 seconds of Rest

60 seconds of Wall Balls 20/14

30 seconds of Rest

60 seconds of Sumo Deadlift High Pulls 75/55 lbs

30 seconds of Rest

60 seconds of AbMat Sit-Ups

30 seconds of Rest

Score is total reps completed.

“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.”

Ambrose Redmoon

Friday August 27, 2010

Don’t forget to get your butt to the 8:00 am Saturday WOD tomorrow!

Shay is making sure to "lock out" at the top of his ring dips!

WOD

Three rounds for time of:

30 Chest to Bar Pull-Ups

21 Ring Dips

50 Air Squats

Watch this quick video to remind you of the proper technique on your Air Squat, Courtesy of CrossFit Park City.

“If we all did the things we are capable of doing, we would literally astound ourselves.”

Thomas Alva Edison

Thursday August 26, 2010

You can still get a massage from Bodywork Elite here at CrossFit Draper, call 877-457-4288 for an appointment.

Saturday's Teamwork Rowing!

WOD

Push Press 30.1.20.1.10.1

Then Row 500 Meters for time

Benefits of Rowing

Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

Low-impact (easy on the knees and ankles)

High calorie burner (because it uses so many muscle groups)

Great for joint health (joints move through a wide range of motion)

Upper body (completes the stroke)

Lower body (the legs initiate the drive)

Works the back and abs too!

Superb aerobic fitness (great for cardiovascular fitness)

Relieves Stress (for overall health and well-being)

Click here to read the full article.

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“It is a sublime thing to suffer and be stronger.”
Henry Wadsworth Longfellow

Wednesday August 25, 2010

August is coming to an end, who wants a 10:00 am Saturday WOD? post thoughts to comments.

Preston is making sure to keep his chest up on his Med Ball Cleans.

WOD

Back Squat 10.10.10

Then:

Bottom to Bottom Tabata Air Squats

followed by 3x max L-sit hold on Boxes or Rings, Rest 1 minute between sets.

Chicken Paleo Piccata

3 – 4 chicken breasts

2 tbsp ghee

3 green onions diced

6 garlic cloves minced

3 tbsp capers

¼ cup white wine

½ cup chicken stock

3 tbsp olive oil

Juice from 1 lemon

Sea salt and fresh ground pepper to taste

Butterfly the chicken breasts by cutting in half lengthwise. Place the butterflied chicken pieces in between two pieces of parchment paper and with the flat side of a meat mallet, gently pound the chicken until it’s approximately ¼ inch in thickness. Cut the pounded pieces of chicken in half and set aside. In a large sauté pan heat the 2 tbsp of ghee over medium high heat. Your pan should be really hot. While your pan is heating lightly sprinkle both sides of the chicken with the sea salt and black pepper. Place the chicken into the hot skillet and cook on both sides for 3-5 minutes until the chicken is no longer pink in the middle but still tender – do not overcook – nobody likes rubber chicken. Remove the chicken from the pan and add to the same pan the olive oil, garlic, and onions. Using a wooden spoon, quickly sauté the garlic and onions for 2 minutes, scraping any of the chicken drippings off the bottom of the pan. Add the wine, chicken stock, lemon juice and capers and bring to a simmer for 3-5 minutes. Pour the sauce over the chicken and serve immediately. The end result is yummy, garlic, lemon, tender chicken goodness!

Enjoy!

Courtesy of everydaypaleo.com

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“Vegetables are a must on a diet.  I suggest carrot cake, zucchini bread, and pumpkin pie.”

Jim Davis

Tuesday August 24, 2010

Happy Birthday Sean! We know you left us but we still like ya! Post Birthday wishes to comments.

WOD

“Jackie”

For time:

1000 meter Row

50 Thrusters 45/35

30 Pull-Ups

One of CrossFit’s Finest – An Interview with Chris Spealler

Click here to read this great article about Chris and CrossFit!

“Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become”

Brooke Foss Westcott