Day 9 of the pistol challenge!

We will be resuming two wods on saturdays at 8 & 10a.m. starting September 11th

WOD compare to April 30th 2010 

You will have 10 minutes to either find your 1 rep max Power Clean, or do 5 sets of 3 reps heavy Power Cleans.

Labor day schedule today at 8:00a.m. & 10:00 a.m.

Happy Birthday Adam. Post birthday wishes to him in comments!

WOD TEAMWORK from our friends at CF801

5 ROUNDS (EACH ROUND IS 5 MINUTES W/1 MIN REST)

25 BOX JUMPS

AMRAP for remainder of time

7 BURPEES

7 MED BALL CLEANS

REST 1 MIN

Each round will start with teams doing 25 box jumps.  Once they have completed this buy in, they will complete as many rounds as possible of the burpees and the med ball cleans.  During the AMRAP only one person can work at a time and must complete an entire round before they can switch.

Why do we celebrate Labor Day click to read more

“We have two options medically and emotionally: give up, or fight like hell.”

Lance Armstrong

Its Labor Day weekend so we are having a wod at the park today 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.

 Its day 6 of the Pistol Challenge and dont forget day 7 tomorrow.

WOD

Michelle doing suicide planks.

Park Wod that you are not going to want to miss. 8:30 a.m 1700 East 8600 South Sandy Flat Iron Mesa Park!

Our mental make-up is suited to a life of very severe physical labor
~ Bertrand Russell Lets labor together today!

  

“Strange is our situation here upon earth. Each of us comes for a short visit, not knowing why, yet sometimes seeming to a divine purpose. From the standpoint of daily life, however, there is one thing we do know: That we are here for the sake of others…for the countless unknown souls with whose fate we are connected by a bond of sympathy. Many times a day, I realize how much my outer and inner life is built upon the labors of people, both living and dead, and how earnestly I must exert myself in order to give in return as much as I have received.”
~ Albert Einstein

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

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.

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

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

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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

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

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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