Summer is rapidly coming to an end.  It’s best that we close it out in style with some SUMMER GAMES!  Sign up sheet will be posted by the whiteboard.  Stay tuned…  more info to come.

CrossFit Endurance is back in action with some new features to an already outstanding program.

The Spartan Race is approaching and athletes will be pushed to their limits from start to finish.  A grueling 8 mile run with obstacles and challenges to overcome along the way, it is a sure fire way to put all of your CrossFit training to the test.  We already have several CFTC athletes signed up and ready to prove themselves, and this is your opportunity join in on the fun.  CFTC and the Ogden Athletic Club have partnered with the Spartan Race and you get to reap the benefits. 

Click Here to register as a team or individually.  Use the coupon code “cfclub” for discounts at registration.  For more race details, video, and information, visit www.spartanrace.com

CrossFit The Club is extremely honored and very lucky to have the one and only Coach Mike Burgener at our affiliate to host a seminar on Olympic Lifting.  This is an incredible opportunity to learn and improve upon your O-Lifting skills.  Here is a small taste of what the class will be dishing out.  Notice the athlete he’s teaching?  That’s one of CrossFit’s top athletes, Pat Barber.

Click Here to reserve your spot today!

Ok, Ok… All Jokes aside, Let’s get down to buisness.

This is not a weight loss competition. This challenge is a way to better health and a longer happier life. Forget the “starve yourself” diets. Forget the detox/cleanses where you’re forced to drink some unholy concoction several times a week in an attempt to “flush” your body of toxins, and somehow survive. That is NOT healthy! All you have to do is simply eat the right foods and stay away from the unhealthy ones. That is the Paleo way. We will begin with a class on Thursday June 23rd, one at 9:00am and another at 6:00pm. The class “Why Paleo” will teach you all there is to know about the Paleo Diet and why it is considered one of the healthiest and most beneficial.

So easy, a caveman could do it

Before and After Pics: These are required, but you can just wear CrossFit clothes
Pictures: Front and back view
Measurements: Body weight, bicep, waist, hip and thigh measurements and body fat

Performance: WOD AMRAP in 7 min: Thruster (96/65), Pull ups

Daily Requirements:
1. Eat Real Food.
2. Maintain a food log
3. Record you daily scores on the Paleo Board
Scoring:
You will be required to keep track of your eating on the paleo board. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.

Four Points: You are a hunter-gatherer. You eat nothing but meat, veggies, some fruit, nuts and seeds.
Three Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.
Examples: Dried Fruit, Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…
Two Points: You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a soda at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
Examples: 1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…
One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.
Examples: Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc…
Zero Points: You had a bad day and made more than one solid mistake.
Examples: You had a couple slices of pizza and beer.
BONUS POINTS:
1. You get one extra bonus point for everyday you participate in a CrossFit workout at CFTC. We believe rewarding people for being at CFTC will serve two purposes. First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
2. You can get an additional bonus point for every night you sleep more than eight hours. Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production. We believe this is one of the greatest factors in improved health and want to reward those that are getting their sleep.

The Winners
At the end of the challenge the top five performers will be selected based on :
Measurement Improvements: weight, measurements and bodyfat
Performance gains: AMRAP in 7 min- thrusters & pull-ups
Scoring: Points from daily nutrition log.

Crossfit the club, who’s that? A force to deal with in the future!

Day 2 down, currently sitting in 4th place, with 2 more workouts to go. Top 3 going on to the crossfit games! Pain is only temporary glory is forever.

More pics from day 1! So far so good, first day sitting in 5th place. Proud of all the CFTC athletes!

Day 1 heat 1
750 m x 4
50 hspu
750 m x 4

Rx Muscle Repair is now available for purchase at the Ogden Athletic Club.  Perfect for soothing those tired and achy muscles.  Pick up your bottle today at the front desk.

WOD

A.  Mid-hang clean + power jerk – work up to heaviest double for day
B.  Power snatch – heavy single
C.  Back Squat – Heavy single; 80% of that x 1 x 4

Optional Work 

3 sets; no rest:
10 kb snatch/arm
15 Toes to bar