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June 15, Tracy loves CFMO!

Wednesday, 15 June 2011 By

We have a new entry in the “I Love CrossFit Mt Olympus” contest!  Tracy put this together to show her pride, chances are you ended up in one of these pictures.

Tracy says she made it because:

I love crossfit!
It’s all about the people.
We work together, we compete together, we play together. And together we are Mt Olympus CrossFit


Support our other entries as well! Kristi is currently in 2nd place and needs a LOT of help to take the lead! Everytime you watch counts.

Workout of the Day

Deadlift

3-3-3-3-3-3-3

 

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June 14, Squats for Life

Tuesday, 14 June 2011 By
 

Squat variants from Starting Strength by Mark Rippetoe

Squat form variations by Mark Rippetoe, from Starting Strength

 

 

The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s “bad” for the knees. ~Mark Rippetoe

Workout of the Day

50 Box Jumps (20/24 in.)
40 Medicine Ball Cleans (15/20#)
30 Burpees
20 Kettlebell Swings (big as possible!)
10 Handstand Push-ups

BootCamp Workout

 Back Squat 1 Rep Max

Front Squat 3-3-3

Overhead Squat 5-5-5

Endurance Workout

12 x 50 meter sprints

1 minute rest between intervals

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June 13, Blood pH

Monday, 13 June 2011 By

I promised several people I would repost this, so here it is!  Why diet soda (and coffee) make you fat:

BootCamp Workout

“Fran”

21-15-9 reps of:
Thrusters
Pull-ups

Workout of the Day

“Jackie”

1000m Row
50 Thrusters (35/45#F)
30 Pullups

Filed Under: Workout of the Day

June 10, Our Neanderthal Heritage

Friday, 10 June 2011 By

Many CrossFitters see phenomenal success following a Paleo/Primal type diet. Such diets advocate eating the way our hunter/gather ancestors did. Our modern admonition is simply EAT REAL FOOD–meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. A recent study by U.S. News and World report ranks 20 available diets and slammed the paleo diet as the worst, despite admitting there is little research. The number one diet, the DASH diet, however looks remarkably like our version of paleo as described above.

Were neanderthals the original CrossFitters?

Were neanderthals the original CrossFitters?

Why do we benefit from this diet?   Garret LoPorto writes an intriguing article about how our neanderthal genes may affect our society.  This is Mt Olympus, training facility of the gods, but we also encourage you to embrace your inner neanderthal!  Perhaps that’s why we find a thrill in dropping heavy weights while listening to loud music.

Workout of the Day

3 Rounds of:

30 Double-unders
20 Dips

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June 09, Press Series

Thursday, 9 June 2011 By

Today we will be practicing different varieties of the overhead press. The original firebreather, Jeff Amundsen demonstrates all three here. 

Notice the difference in how he uses his hips to drive the bar on the push press and push jerk.  On the push jerk drive your hips to full extension then push against the bar to get as low as possible.

Workouts of the Day

CrossFit Endurance

15 min Tempo Run in the gully (400m hills)

CrossFit WOD

Push Jerk
5-4-3-3-2-2-1-1-1 Reps

BootCamp

Determine 1 rep max shoulder press

then do as many rounds as possible in 8 minutes of:

10 Push Press
10 Jumping Pullups

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June 08, I Love Mt Olympus CrossFit!

Wednesday, 8 June 2011 By

Kristi and Hawk entered the “I Love CrossFit” contest with videos showing why they love CrossFit Mt Olympus. Voting is based on how many views each video gets, so come back often and send it to your friends. You may be featured in the videos!

Workout of the Day

As many rounds as possible in 10 minutes of:

5 Handstand Pushups
10 Wallball Shots
5 Deadlifts (200/315#)

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June 07, Do Antidepressants Work?

Tuesday, 7 June 2011 By

Are you actively feeding a depression? Currently 12.71% of all Utahns recieve antidepressant medication as reported by KSL.

On the severely depressed, antidepressants work well, but “for moderate or mild depression, the effects were nonexistant,” (Flourish: A Visionary New Understanding of Happiness and Well-being). 

What does work?  Exercise!

In the 1990s, Duke University professor James A. Blumenthal shook up the world of psychopharmacology with his study comparing the effects of antidepressants to exercise. He used three groups of depressed people:

  • Group A received antidepressants
  • Group B exercised
  • Group C received antidepressants and exercised too

All three groups experienced relief from their symptoms. The group that took antidepressants and the group that exercised had the same results.

 The punch line, if you will, came when they followed up with these participants six months later. The group that continued taking antidepressants relapsed into depression at a rate of 38 percent. The exercise group relapsed at a rate of only 8 percent. An even more interesting fact is the exercise plus antidepressants group relapsed into depression at a rate of 31 percent. So one would have had a better chance of enjoying permanent relief from depression by exercising alone rather than exercising and taking antidepressants.

This does not mean you should just stop taking medications.  Talk with your doctor, but by all means EXERCISE!

It has to be true, we have a comedian saying so!

Workout of the Day

4 Rounds of:

400m Med Ball Carry
5 L Pull-ups

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June 06, Code of Conduct

Monday, 6 June 2011 By

New commands for CrossFit Mt Olympus

CrossFit Mt Olympus Code of Conduct

  1. Show up early and stay late.  Work on movements  you’re not good at.  Practice perishable skills. 
  2. For a burpee buy-in you may join a warm-up that has already started if the coach allows it (10 burpees per minute late, done AFTER the workout).
  3. Sign in. This is key for accountability and allows us to schedule coaches, equipment and additional classes.  (Failure to sign in is 50 burpees!)
  4. Be honest with your score. If you cheat on reps, you aren’t welcome here.  Nobody cares if you have to scale a workout back, but we CANNOT ABIDE DISHONESTY.  You will be asked to leave and your membership will be cancelled.  It’s that serious. We are here to train, not show off. If you can’t leave your ego at the door, please look elsewhere.
  5. Know your ability.  Record your previous workouts.  If we ask what your maximum is in a particular movement and  you don’t know, do 25 burpees everytime we ask.  Feel free to record your workouts  in the comment section of the website, we’ll let you look them up. 
  6. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community.
  7. Never drop EMPTY barbells, kettlebells or dumbbells.  They aren’t designed for it.  Drop LOADED bars all you want.  Watch your toes!
  8. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
  9. Crying is allowed so long as we can hear you counting your reps. However, there is a $5 fine for whining.
  10. Be patient. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

Workout of the Day

4 Rounds of:

15 Front Squats (75/95#)
15 Pullups
400m Run

 

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June 04, The Dirty Dash

Sunday, 5 June 2011 By

Watch the highlights from The Dirty Dash at Soldier Hollow.

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June 03, Coach Andy Hemmert

Friday, 3 June 2011 By

We would like to congratulate our newest coach, Andy Hemmert, on completing his CrossFit Level 1 certification!

Andy Hemmert, resident Biochemist at CrossFit Mt Olympus

Dr Andy sending out the vibe!

Andy has been part of the instructor mentor program for several months and brings tremendous experience as an elite athlete and an intellectual to CrossFit Mt Olympus.

Andy won a National Championship as part of the Highland Rugby program while in high school and recently completed a PhD in Biochemistry & Biophysics at the University of North Carolina at Chapel Hill where he was awarded the Graduate Education Advancement Board Impact Award for his work on Novel Protein-Based Therapeutics for Nerve Agent Detoxification.  Yes, he is that smart!

We are thrilled to promote Dr. Andy to the level of Coach.  He will mainly teach classes in the morning and is available for nutrition counseling as well.  (Read his article on WHY we take fish oil!)

Join us in welcoming Coach Andy to the CrossFit Mt Olympus team.  We all benefit from his presence!!

 Workout of the Day

Amanda

9-7-5 Reps of:

Muscle-up
(Sub 3:1 Pull-ups&Dips)
135 pound Squat snatch

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