You’ve all done push ups… You’ve all done push ups with the release… Now, you’ll be doing these!
Better start practicing!
Thurs 01/12/12 O-Lifting
January 11, 2012 By 1 Comment
O-Lifting WOD
A. Snatch- 50%x2, 60%x2, 70%x2, 75%x2, 80%x2; then heavy single
B. Clean & Jerk- 50%x2, 60%x2, 70%x2, 75%x2, 80%x2; then heavy single
C. Front Squat- 65% x3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
* not sure what your 1RM is, follow same rep scheme and end at heaviest single for the day at each the Snatch and Clean & Jerk. Front Squat build to a heavy 3, not a 3RM.
11/03/11 WOD
November 2, 2011 By 2 Comments
The two Honeymooners Curtis and Erica are back and they wanted me to share this photo of their beautiful scenery in Hawaii. I’ve always heard of people when they get married they give up trying to eat good and take of themselves…but Curt that didn’t take long!
WOD
3 Rounds for time of:
Run 775 m
*Rest 2 min b/t run
(Rest 10 min)
A. Clean & Jerk- 3,3,3,3,3; building to a tough triple (not a 3 rep max).
CROSSFIT ENDURANCE
The 6am class will meet in the CF area, bring your running shoes!
The 6pm class will be meet in the pool area for the first time swim!
REMINDER- There will be no Saturday classes this week, we will be holding the Fitness Elevated Masters event.
CrossFit Football Trainer Course
October 29, 2011 By Leave a Comment
CrossFit Football Training Course
The CrossFit Football Course is an introduction to the CrossFit Football concepts, movements and level of intensity needed to be successful in training for sport. In the course, participants will be provided with a foundation for training athletes. They will be taught the fundamentals of sport specific training; this includes sprinting, basic movements, warm up and cool down, change-of-direction and agility drills, jumping and weightlifting. Participants will be given information on programming; nutrition and diet; and film study. Film study is done to show the practical application of the CrossFit movements to football and other power sports.
CrossFit The Club will be hosting this event in May, so block off your calenders and get ready for some serious training. More info and a registration link will be up soon.
Fitness Elevated
October 24, 2011 By Leave a Comment
Utah’s Fitness Elevated competition is just around the corner, and this year they have added divisions. CrossFit The Club has been chosen as one of the affiliates to host the Masters Division on November 5th. Some of you have chosen to compete and there is no doubt you will all dominate! Events like these are a great opportunity to put all of your hard work and dedication to the test. Good luck to you all!
In order to pull off a flawless event, we are asking for any volunteers who would want to help organize and run the show. We need JUDGES, PEOPLE TO SET UP EQUIPMENT, & SCORE KEEPERS (Also someone to enter and upload scores to the FE Website). If this sounds like something you would be interested in, please contact Lindsay Hassell at crossfittheclub@hotmail.com, or speak with him during class.
fitnesselevated.com
09/10/11 WOD
September 9, 2011 By Leave a Comment
“Individual commitment to a group effort… That is what makes a TEAM work”
WOD
In teams of 2 people complete:
For Time:
75 Box Jumps- 24′/20″
75 KBS- 35m/26w
75 Walking Lunge Steps
75 Knees to Elbow
75 Push Press- 45m/45w
75 Back Extensions
75 Wall Ball- 20m/15w (10′/9′)
75 Burpees
75 Double Unders x 2 (both can work at a time on Dbl unders, 75/person)
* Same team format as always, one person goes at a time until last exercise (double unders). Workout must be done in order, only exception is the back extensions.
Games WOD Preview
August 12, 2011 By 11 Comments
This years Games will no doubt be incredible! We’d like to thank our sponsors for helping make our CFTC games possible.
WOD
WOD # 1 (20 min cut-off)
For time:
Each team member must do:
10 Burpees
84′ Weight Push- 90m/45w
84′ Sandbag Run- 80m/40w
then,
complete as a team (1 man/1 women working at a time)
100 Push-ups- games standard
100 Sandbag Shoulder to overhead- 80m/40 (sandbag must come from rack position)
100 Zercher Sandbag Squats- 80m/40w
then,
Repeat as a team:
10 Burpees
84′ Weight Push
84′ Sandbag Run
WOD # 2
Each member of the team will complete a dead lift ladder. Weight starting light, every 30 sec weight will increase…continue as long as possible.
WOd # 3
Each member… you know what? You’ll just have to wait and see. Hint: It’s been dubbed “The Swamp Logger”
Reminders
Cathy Bullard has graciously offered to host the after party at her beautiful home. All are invited! Details about the party can be found by the white board. We will also announce at the games. Good luck to all!
Also, there will be no classes tonight, nor will there be classes Saturday morning because of the games. If you aren’t participating, please feel free to come check it out and support all the athletes.
O-Lifting 8/11/11
August 11, 2011 By Leave a Comment
I apologize for the late notice, but there will be no O-Lifting classes tonight. In the mean time, check out this interview with Coach Mike Bergener as he discusses his life involving Olympic Lifting and the latest relationship between Olympic Lifting and CrossFit. Enjoy!
*interview courtesy of Takano Athletics
Interview
CFTC Games Teams
August 10, 2011 By 10 Comments
#1 Scott Clayson, Shantai Kartchner, Brook Millard, Sandy Jones
#2 Tony Jackson, Jana Heywood, Brock T. , Maresa Whimpey
#3 Ben Cottam, Teresa Steele, Rick Fennel, Kristi Taylor
#4 Rick Fiet, Heidi Sholley, Gage W., Mackenzie Taylor
#5 Gary Perkins, Kellie Jerman, Scott Pinney, Ashley Johansen
#6 Eric Larsen, Jill Spencer, Casey I., Mikayla
#7 Mike Loughton, Candie Perkins, Samuel Malan, Krista
#8 Kurt Dixon, Cathy Bullard, Dion, Krista Owens
#9 Jared W., Marie Hunter, Matt Merril, Krystal Tipping
#10 Parker C., Kris Hyde, Tim Schiparo, Annie Morrison
#11 Jon Hyde, Sam Campbell, Dave Kummerfeldt, Crystal Gallegos
#12 Josh Taylor, Joni Cottam, Mike Ekstrom, Mindi Dixon
#13 Matt Tipping, Melissa Nez, Kyle Phillips, Shay H.
#14 Joby Shock, Jennica Cox, Thomas E., Jodie Larsen
#15 Dave Jones, Brooke Fuit, Andy Meikle, Jerilyn Millard
#16 Louis, Zac Elderidge, Priscilla Stewart, Crystal Kemp
#17 Bruce Roberts, Rebecca Moser, Kipp Fuit, Alexis Rife
#18 Rosha Henry, Ben Henry, Stacy Matthews, Walt Forgacs
#19 Damon Stewart, Emily Martinez, Amber G., Jeramy R.
#20 Rick Hinkle, Shane Vanderkerkhof, Christy Pierce, Brenda Ward
#21 Chad Rife, Karen B., Mark Larson, Connie Martinez
Are you ready?!
August 7, 2011 By Leave a Comment
If the shoe fits…
August 2, 2011 By 7 Comments
It’s no secret Reebok was the official sponsor of the 2011 CF Games. If you ask me, they were smart to take a leap of faith as the first major athletic company to do so. CrossFit has grown tremendously since the beginning and only stands to get bigger. With that said, I guarantee you will start to see all sorts of CF specific shoes hit the markets in the near future. The question is, which shoe is right for you? Inov-8? Vibram? New Balance Minimus? Reebok? Maybe you’re a simple athlete and don’t care what you wear. No matter what you like, the important thing is to make the right choice. Ask yourself some simple questions. Does it feel good? Stable? Will it do everything I need it to do? Can they handle the punishment of all tasks CrossFit? Do they come in yellow? Point is, there are a ton of options out there. Choose wisely!
Recent blog from FITBOMB regarding new Reebok CF shoe
New Balance has all sorts of interesting designs. Some look like Vibram/running shoe hybrids. Check out these New Balance If you like, our own Shaylee H. can point you in the right direction or maybe introduce you to some alternatives.
I want to know what you wear when you CrossFit. What is the perfect all around CF shoe?
Recent Comments from CFTC Athletes