Eastside CrossFit Gym in Salt Lake City, UT
CrossFit for busy people in Salt Lake City, Utah
Just a reminder that there will be NO evening classes on Friday. Saturday’s workout will take place at 8:00am as usual.
We are excited to join our intrepid group of ladies, The CrossFit Mt Olympus Sweat Angels as they tackle 70 miles of pure Red Rock Relay fun in Moab! 
5 rounds for time of:
Post total time.
Do you love CrossFit?
Do you have a story that could inspire others?
Would you like to win prizes for telling your story?
To understand the whole contest, watch this video featuring the one and only John Burch!
We’d like to get as many people telling their story as possible, so I hope I can count on your video entry.
We have added a few benchmark workouts in the past few weeks. We did the CrossFit total to determine raw strength. Today we do Michael, another “hero WOD” to test cardiovascular endurance and muscular stamina. Specifically we will target your midline stability muscles. Commonly referred to incorrectly as your ”core.” Midline stability is crucial to any sport that requires transfer of power from your legs, which is all of them.
Benchmark workouts let you know your progress and you can compare your performance with athletes worldwide.
It’s a proud moment when do your first “Fran” without scaling or break 1,000 pounds on the CrossFit total. Equally important are the milestones that get you there–first pull-up, first mile run, first marathon, first bodyweight overhead squat, etc.
Rachael Gets her First Pull-up!
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
3 Rounds of:
800 meter Run
50 Back Extensions
50 Sit-ups
Post total time.
BATH, Maine – Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.
In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”
Then he continued the battle.
Dan Murphy, the sailor’s father, said it didn’t surprise him that his slain son nicknamed “The Protector” put himself in harm’s way. Nor was he surprised that in the heat of combat his son was courteous.
“That was Michael. He was cool under fire. He had the ability to process information, even under the most difficult of circumstances. That’s what made him such a good SEAL officer,” Murphy said.
A warship bearing the name of the Medal of Honor recipient will be christened Saturday — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer is being built.
Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden this week in Pakistan.
Thanks to everyone who came out to honor Murph. My hands are still clenched in a pull-up position! It is a daunting workout, but extremely rewarding at the end when you stagger to your feet like a punch-drunk boxer.
Today we do the CrossFit Total–a series of three heavy lifts: the back squat, shoulder press, and deadlift. It is an excellent metric of your raw strength that we schedule 3 times per year to test your improvement.
The designer of the CrossFit Total, Mark Rippetoe, explains the workout in a CrossFit Journal Article from December 2006. (Free CF Journal download.) The following come from that article:
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Record total combined weight for your best of each lift.
We are thrilled to announce a new series of classes, CrossFit Mt Olympus Bootcamp! The CFMO Bootcamp will consist of 8 classes.
The bootcamp will serve the same purpose bootcamp does for the military–teach the basics so regular people can join elite ranks.
There is one glaring difference–yelling. I quickly learned to fear my drill sergeants and have no desire to relive that experience.
We believe that positive motivation works better long term. CrossFit Mt Olympus strives to unleash your inner demi-gods and goddesses!
The classes will be required for all new members and we encourage current Olympians to attend and brush up on your skills. Each class will end with a workout to test the skills you just learned. Classes will count toward the number of classes you attend each week.
We are implementing these classes to improve our virtuosity–performing the common uncommonly well.
Watch the schedule for the new classes!
4 rounds for time of:
Saturday, 21 May at 8:00-10:00am
$20 (Discounts for CrossFit Mt Olympus athletes)
When you were a child, you ran properly. Now that you’ve grown you somehow unlearned everything. If you have run a long ways, you probably hurt yourself along the way.
Running the way nature intended
We think nothing of swimming lessons, but running? We have been running all our lives. What can you learn about running? A lot. Gravity can be a cruel mistress, unless you learn to use it wisely.
Proper running form is quite simple. There are three phases:
We will host a clinic to show how CrossFit Endurance can help you at all distances: 1 mile, 5k-10k, Half-marathon, marathon and ultra marathons. You can be competitive with 6-8 total hours of training per week.
CALL NOW TO SAVE A SPOT!
801.935.4032
In simpler words, power is an act of strength performed quickly.
Power is the amount of work performed in a specific unit of time. In the metric system it is measured in watts, or horsepower in the British system.
Work is the amount of force applied times the distance moved. You can pull all day on a 1,000 pound deadlift, but if it didn’t move you didn’t do any work.
Putting these together, power is calculated by multiplying the amount of force applied to an object by the distance you moved it.
Think of a power clean. You can increase your work output by either applying more force (adding more weight), increasing the height you raise the bar (which is why you clean more than you snatch), or you could decrease the amount of time it takes to move the bar into the rack position.
Power is one of our 10 skills and used most often in the olympic lifts, box jumps, pull-ups, and many other movements.
Kristi shows the proper facial expression for applying power
Today we complete the last workout of the CrossFit games open. How have you been? Have you been able to perform all six workouts without any scaling? The new open format has given thousands of athletes the opportunity to compete and see where they stand. What are your thoughts? Will you train hard and actually enter the competition next year or are you content to just go through the motions.
The pinnacle of an athlete’s development is sport. Try new things, seek virtuosity in the things you already do. That should keep you busy for the rest of your life!
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post total reps completed (all thrusters and all pull-ups added together).
We still have a few additions to the website, but wanted to make it operational to start the month. If you have any comments or suggestions, let us know.
We’ll return to daily blogging now, so check back daily for updates on upcoming events at CrossFit Mt Olympus. Feel free to post your workout results in the comments section. We will continue to post workouts on Beyond the Whiteboard for your convenience.
We will also be adding a series of Boot Camp classes to teach the basic movements and skills needed for success. We encourage everyone to attend all of the courses. New members will be required to complete them in the first month. The Boot Camp classes will have much less yelling than what we experienced, but serve the same purpose–to provide a foundation for your CrossFit future.
4 Rounds of:
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