Know Yourself
Our CrossFit Endurance coaches are outstanding. Getting ready for a marathon, half, triathlon, etc? Talk with Brandon or Turbo about a CrossFit Endurance program. Come to our 5:30am class on Tuesdays for speedwork. Bring your own elk helmet!
Now THIS is a triathlon we could get behind.
Run 1 mile
Rest 5-10 minutes
Run 1 mile
If the miles are more than 10 seconds apart, do 50 burpees.
Kristi the Pull-up Princess will be leaving us for greener pastures, so we will celebrate tonight. Join us for a bbq and friends from 6:30-8:30 at CrossFit Mt Olympus.
Bring friends, family and any food you’re craving!
http://www.facebook.com/event.php?eid=134159463330510
Why do we do Olympic lifting? Because it is the best way to develop greater power.
It requires 8 of the 10 physical skills we seek to develop: strength, power, coordination, flexibility, accuracy, balance, agility and speed. Every single sport benefits from increased skill in those. If your coaches don’t have you doing them, find a new coach.
Many people stay away from weightlifting because they are afraid of ” bulking up”. Olympic lifters look more like wrestlers than their powerlifting cousins or bodybuilders. They are training for speed and power.
The key to good olympic lifting is SPEED THROUGH THE MIDDLE. Notice how quickly these olympic lifters move once the bar has reached the position just above their knees:
Every minute do 1 rep until you are unable to complete the lift
Women: Start at 55#, add 10/25 pounds each round
Men: Start at 65#, add 20/25 pounds each round
Jenna and Brandon made us proud this weekend! Both competed in the Leave No Survivors competition at CrossFit Iota in Smithfield.
Push Press
5-5-5-5-5
then
Row 2x500m with a 2 minute rest between rows
5 Rounds of:
10 Weighted Step-ups (85/135#;16/20″box)
10 Pull-ups (jumping)
200 m Sprint
Post total time, weight, and box size.
Compare results to 16 June 2010.
Just a reminder that we have a poll going on Facebook about which classes you would like added. I know not everyone has Facebook, so feel free to add suggestions in the comments section here.
Click here to give your input.
One day...
3 Rounds of:
50 Double Unders
25 2-fer-1 Wallball Shots
Our constantly varied workouts serve a functional purpose–they help develop increased work capacity over broad time and modal domains. This is our job as coaches. We sit down every week and two coaches program the workouts together. This creates greater selection and more balanced workouts.
Constant variance also prevents boredom! Today we are doing heavy front squats. Tomorrow will be some metabolic conditioning. I remember trying to follow a workout plan that had me to the exact same thing every Monday-Wednesday-Friday and a different body part Tuesday-Thursday. It was a six-week cycle where you added weight each week. I never made it past week two because I always got bored and lost desire to do it. I neglected the movements I wasn’t good at, which stunted my physical development. We will never allow this at CrossFit Mt Olympus.
Our goal is general physical preparedness, but we all have different strengths and weaknesses. Many of you have attended a running clinic and we are looking to do more of these.
Which of the following specialty classes interest you?
We are open to other suggestions.
Front Squat
1-1-1-1-1-1-1
Our new shipment of SFH Fish Oil and Whey Protein has arrived!
CrossFit Mt Olympus recommends 3500mg of fish oil daily
The Food and Drug Administration recommends approximately 3 grams per day (combined) of the omega-3 fatty acids EPA and DHA (ask me for specifics about these two fatty acids, but look for them directly on the label). There is also a calculator available for how much fish oil you could take at http://whole9life.com/fish-oil/.
For more information about WHY you should take fish oil, read this article by Dr Andy.
21-15-9 Reps of:
Box Jumps (20″/24″)
Power Snatch (55/75#)
Chest-t0-bar pull-ups
Today’s list comes from our friend Lizbeth Darsh’s blog WOD (Words of the Day).
1. If I think it’s heavy, it will feel heavy.
2. If I complain, no one wants to stand near me . . . except other complainers.
3. Finishing last is okay sometimes.
4. Finishing first feels great . . . if a bit lonely.
5. Mom was right: Stand up straight.
6. Shakespeare was right: The empty vessels make the loudest noise.
7. Keep quiet and pay attention and you’ll learn a lot.
8. Nothing feels better than that first big breath of air after you’ve deprived yourself of oxygen.
9. “Power” doesn’t mean it has an external motor.
10. “Squat” means a LOT more than the phrase “doesn’t mean squat.”
11. If someone near you yells “Oh sh**!”, jump to the side. Really, really fast.
12. What goes up does come down. Even if it only goes halfway up. And that’s usually worse.
13. If you’re going to do something, you might as well do it right.
14. Cheaters think they win. But everybody knows the truth.
15. What you put into life, you get out of life. So don’t quit. And don’t stop. Drive onward, always onward.
As many rounds as possible in 8 minutes of:
5 Burpees
10 Kettlebell Swings (35/53#)
Our new CrossFit Endurance team shirts are now available!
The shirts are UltraClub® Cool & Dry Sport Performance Interlock Tees.
We have both men’s and women’s sizes available!
Each shirt is $25 or $40 for 2 (plus tax).
Available Ladies' and Mens' Fit
Thanks to Anne Fetzer for help designing them!
12 Rounds of Death by 10 Meters
(10 meter sprint 1st minute, 2x10m sprint the 2nd, 3×10 sprint the 3rd, etc).
As soon as you finish the 12th round, start a timer and do:
20 Power Cleans (95/135#)
Record your total time on the power cleans.
Our good friends at CrossFit Iota in Smithfield are hosting a CrossFit competition on Saturday, June 25th. Do you want to see how you stand in a “friendly” competition? Come try it!
COST & REGISTRATION: $25 (includes event t-shirt) Registration will begin May 2nd. Space will be limited to 64 athletes and will be filled on a first come, first serve basis. Email us with any registration questions and we will be happy to e-mail you the registration form that you can drop off in person or mailed back to us (PO Box 573, Hyde Park, UT, 84318). Please note that to be considered “registered” for the event both payment and the completed registration form must be complete.
LOCATION: CrossFit IoTA – 125 West 560 South Unit 1,2 & 3, Smithfield, Utah
DIVISIONS: Competitors will be split into four different categories and will be capped at 64 competitors.
1) Mens Open
2) Womens Open
3) Mens Masters (age 40 and up)
4) Womens Masters (age 40 and up)
SEATING: All individuals will be seated into heats of eight competitors based on two criteria. First by division (see note above) and second by ranking based your time for the following five benchmarks; FRAN, HELEN, GRACE, ANNIE, and CHRISTINE. If you have not done these workouts that’s ok, you can do them between now and June 15th and then notify us of your times so that we can place you in the proper heat. This is being done so that athletes with similar work capacities will be competing simultaneously. If you choose not to submit your times that is fine too.
SCORING: Will be done just as it is done in the CrossFit games. The competitor who finishes first will receive 1 point, 2nd 2 points and so on. The competitor with the lowest score at the end of the day will receive the top prize!! Want to learn more about this scoring methodology, you can read more here. (Since Bear River CrossFit did such a great job of this at their event in March, they will be handling this at our event as well.)
TIE BREAKER RULES: If after the completion of the event there is a tie for 1st, then a tie breaker WOD will be used. In all other circumstances of a tie the CrossFit Games standard rules will be applied (ie we will look at the finishes of the two competitors and the individual with the highest finish in a WOD will be placed higher).
WOD’s:
WOD #1
Part A) “Captain Jack” (15 min time limit)
400 m run
2 rounds of 15 Toe to Bar and 15 Wall Balls (20#-10′/14#-9′)
400m run
2 rounds of 15 Toe to Bar and 15 Wall Balls (20#-10′/14#-9′)
400m run
Time Limit: If you do not complete the entire WOD in 15 min, don’t worry, your progress will be recorded and you will be ranked based on the amount of work you where able to complete in the allotted time. This will not in any way affect your ability to proceed and compete in the subsequent workouts.
Part B) “Swab the Deck”
Clean the following weights in succession
Men: 155, 175, 185, 195, 205, 215, 225, 230, 235
Women: 75, 85, 95, 105, 115, 125, 130, 135, 140
Rules for this WOD: Immediately following Part A of this WOD your time will be recorded. As soon as the master clock reaches 15 minuets, the next heat will begin Part A and the heat that just finished part A will have 60 seconds to get in the order in which they finished part A, and then they begin part B. Competitors will be placed in the order in which they finished part A, such that the competitor that finished last in Part A will go first in Part B, and the competitor that finished first in part A, will go last in part B, thus he/she that finishes part A fastest in their heat will get the most rest between the two parts. Competitors will be given 30 seconds at each barbell, during which time they are to perform one clean (power or squat, either is acceptable). There is no limit to the number of attempts during the 30 seconds. If you succeed on a bar, then you can proceed to the next bar once the call for rotate is made. If you do not succeed in the allotted time, your last successful lift will be recorded and you will have completed part B.
WOD #2
“Davy Jones”
Part A)
(3x)
Sand bag carry (80#/30#) one lap around the exterior of our building
40 Double Unders (singles will be allowed at a ratio of 4 to 1)
20 Kettlebell Swing (53#/35#)
Part B) 90 seconds max rep chin ups (palms facing towards you). Chin must break the plane of the bar (ie chin higher than the bar)
Rules for this WOD: Immediately following Part A of this WOD your time will be recorded and you will be given 60 seconds to make your way over to the pull-up bar at which time your clock will be reset and you will then have 90 seconds to complete as many chin ups as possible.
WOD #3
“The Black Pearl”
9-6-3-3-6-9
Thrusters (95#/65#)
Lateral Jump Burpees over your bar
Still not sure if a local event such as this is for you? Check out this footage taken of Team CrossFit IoTA at the March 2011 Cache Valley Fitness Challenge.
WOD PARAMATERS: As we want everyone to be comfortable with the movements that may be required we are releasing this list of the following movements so that you may better prepare yourself. If you cannot do some of these things listed, start working on them now. Scaling will be allowed so that participants can complete all of the WOD’s.
–Barbell & Weighted Movements–
Clean and Jerk: Men 115 lbs Women 85 lbs
Deadlift: Men 205 lbs Women 115 lbs
Power Clean: Men 135 lbs Women 75 lbs
Push Press: Men 95 lbs Women 65 lbs
Snatch: Men 75 lbs Women 45 lbs
Thruster: Men 95 lbs Women 65 lbs
Kettle Bell Clean and Press: Men 35 lbs Women 26 lbs
Kettle Bell Swing: Men 53 lbs Women 35 lbs
Wall Ball: Men 10′ target (20lb ball) Women 9′ target (14lb ball)
–Body Weight Movements–
Burpee: Chest to ground at bottom, hand clap above head and feet off of the ground at top
Chin Up: Underhand grip, palms facing the athlete and then from a fully extended position in the bottom to chin over the bar in the top position
Double Unders: Jump once and the Jump Rope passes underneath you twice (Singles will be scaled at a 4:1 ratio)
Pull Up: Chin above bar (Bands are available for scaling)
Push Ups: On toes with hand release at bottom (On the knees for scaling)
Running: Place one foot in front of the other 
Squat: Hips below parallel or to a medicine ball to ensure proper depth
Toe to Bar: Hanging from the pull-up bar, both toes much touch the bar for the rep to be counted.
Walking Lunge: The down leg knee must touch the ground
Box Jump: Men 24″ Women 20″ – Hip must open while feet are above the top of the box
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
5k Row or Run
