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July 28, The CrossFit Games

Thursday, 28 July 2011 By

The CrossFit Games start Friday!  Tune in live as CrossFit tests the world’s fittest.  Pay attention, you WILL be seeing some of these workouts next week! 

Best of luck to local competitors, Chris Spealler of CrossFit Park City and Tommy Hackenbruck of Ute CrossFit. 

In the teams competition, Ute CrossFit and our friends at CrossFit LA will also be throwing down. 

We will be competing in the Open next year, so pay attention.  There will be a LOT of things you need to work on!

Workout of the Day

5 Rounds of:

5 Push Press (60% of 1 Rep Max Shoulder Press)
15 Medicine Ball Cleans (14/20#)

 

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July 28, CrossFitting Mamas

Thursday, 28 July 2011 By

Holly brings passion to CrossFit Mt Olympus

 
It’s high time we recognize the newest addition to the family at CrossFit Mt Olympus.  Holly brings a wealth of experience, especially for mothers looking get in shape before, during, and after pregnancy.  She has recently restarted her blog:  www.crossfittingmama.blogspot.com 
 
Here is her most recent post, in its entirety! 
 

From the Ashes

 
Lately I feel like the Phoenix rising from the ashes, maybe not in such a glorious fashion, perhaps a reluctant but determined Phoenix gathering her ashes so that someday soon, from the flames I will be born anew.
And so my mama’s blog is reborn as well.  
My life has taken an unexpected turn. Today I am bound and, I believe, destined to rise above, and from the baptism by these gnarly flames become invincible. OK, Invincible is extreme. But it sounds so powerful! Let’s take invincible to a more realistic place and say I will not only survive but I will thrive and do it because I am true to who I am. In case you missed the disclaimer, I am unapologetically open. We can connect on a superficial level because we think CrossFit is super great and burpees are super lame and we both totally like to shop and get pedicures. But know this, I will start digging for the juicy stuff at what is probably considered a completely inappropriate rate because it is in the juicy stuff that us humans truly make a connection that is worth something. It is the juicy stuff that drives us or cripples us. Those moments that maybe you always judged as ugly and unbearable but once exposed to the light (some time and perspective) those moments contributed to one hell of a story, your story, a story unlike anyone Else’s. Your story can drive you and motivate you to excel, or it can suck you dry if you allow it.  It can be channelled into tremendous strength and endurance, fierce determination and resolve or your story can leave you crippled with fear, paralyzed by the overwhelming enormity of it all. The good news is that it is your choice.
Precious and priceless is CrossFit for it offers up the fires to burn in and the wings to fly with. For so many of my fellow x-fitters and the athletes I get the honor to coach, the box is an irreverent yet sacred space to be reborn in wod after wod, pr after pr, even ”miss” after “miss”. Stepping up to the many altars that the box has to offer: the bars, the bells, the boxes, the balls… you make your offering, you go hard, you dig deep and through breathing the flames and feeling the intensity of the fire writhing deep in the guts of your muscles you are reborn and rise stronger, wiser, purified. As you lay panting in your pool of sweat the CrossFit Gods look down from the heavens and smile at your sweat-angel.So awesome are the opportunities I have as a CrossFit coach to watch metamorphosis happen at a blistering (literally) rate! 
I have had to make some difficult shifts and overcome some tremendous obstacles recently but my new path has brought me to an amazing box. I now have the honor of being a coach at CrossFit Mt. Olympus. My (soon to be ex) husband has opted out of marriage….to me. Not only do I have the process of mourning the death of my marriage and the separation of my family in front of me I also have to say goodbye to a gym and a business I had my heart invested in, not to mention my blood, sweat and tears. My NRG family is missed more than they will ever know. NRG is a very special place and I know it will continue to experience massive success. On the plus side, my new home offers more intimacy, more freedom to be exactly who I am and to CrossFit and motivate in the unique and unpredictable ways I do my thing. The members are real and as welcoming as they come. Our coaches are so diverse and have a broad range of talents and knowledge to share. I already feel at home and look forward to soon building a CrossFitting Mamas class that will rock the box and take no prisoners! Right now my life is all about baby steps and thankfully everyone at Mt Olympus is patient and understanding!
Bring on those flames!
 

Workout of the Day

3 Rounds of:

10 Pull-ups
10 Kettlebell Swings
10 Sit-ups

 

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July 27, What is Speed?

Tuesday, 26 July 2011 By

Have you ever thought about what the components of speed are?  How is one person faster than another?  A variety of components come into play: body weight, muscle mass, type of muscle fibers, training, etc. 

Usain Bolt generates huge levels of force with each strike

Jay Hart reports on the postgame about WHY Usain Bolt is so fast:

More than a decade ago, Peter Weyand, a science professor at Southern Methodist University, conducted a study on speed. Comparing athletes to non-athletes, Weyand clocked both test groups as they ran at their top speed. What he found shocked him.

“The amount of time to pick up a leg and put it down is very similar,” he says. “It surprised us when we first figured it out.”

So if leg turnover is the same, how does one person run faster than another?

Weyand discovered that speed is dependent upon two variables: The force with which one presses against the ground and how long one applies that force.

Think of the legs as springs. The more force they can push against the ground, the further they can propel the body forward, thus maximizing the output of each individual step. In a full sprint, the average person applies about 500 to 600 pounds of force. An Olympic sprinter can apply more than 1,000 pounds.

Does this explain how Stacy shaved a full 6 minutes off her 10k PR, doing nothing but CrossFit?  Perhaps.  It stands to reason that stronger people can generate more force with each footstrike.  Our job is to develop that.  If  you are interested in running slow, keep doing what you’re doing.  If you want speed, join us.

Workout of the Day

As many rounds as possible in 12 minutes of:

7 Overhead Squats (65/95)
7 Kettlebell Snatches-Right Hand (1/1.5 Pood)
7 Kettlebell Snatches-Left Hand (1/1.5 Pood)

 

Filed Under: CrossFit Endurance, Workout of the Day Tagged With: , , , ,

July 26, Try New Things

Tuesday, 26 July 2011 By

Yesterday was the Deseret News Marathon and 10k.  Did you do it? 

 

Lisa, Kristie and Stacy at the all-important warm-up point for any race.

The pinnacle of development for an athlete is “sport.”  It isn’t specific, just try new things.  You should do at least one RACE each year.  Racing and training are completely different.  You get caught up in the current of runners, cyclists, or swimmers and often set personal records.

It doesn’t have to be this one, but we want to know what events you have scheduled.  We  have noticed that your efforts in here are increased when you have a competition coming up.  Use that to your advantage!

Workout of the Day

Heavy Thrusters

2-2-2-2-2

Endurance Workout

As many rounds as a possible in 20 minutes of:

800 meter Run
500 meter Row

Filed Under: CrossFit Endurance, Workout of the Day Tagged With: , , , ,

July 25, 10k Day!

Sunday, 24 July 2011 By

Ready for a 10k PR?  Come run the excellent Deseret News Pioneer Day 10k.  The course starts at the University of Utah, then runs downhill to Liberty Park.  Just about the time you feel like resting, you turn onto the parade route and have spectators for about two miles.

There will be no classes at CFMO today, come support our runners at Pioneer Park!

Workout of the Day

Run 10k (6.2 miles)

Filed Under: CrossFit Endurance, Races, Workout of the Day Tagged With: , ,

July 22, Home Equipment

Friday, 22 July 2011 By

What equipment do you have at home?  You should at least have the basic necessities for mobility workouts:  a band and three Happy Fun Balls (2 of them are taped together).

In addition, I have a speed rope, abmat, rings and foam roller.  This forms a basic set of gear I can use to get a decent workout on the days I can’t come in to CrossFit Mt Olympus. 

We will put in an order next week.  Let us know if you’d like foam rollers, abmats, or mobility bands.  We already have Happy Fun Balls.

Remember, every day doing a mobility workout is extra points towards the challenge, so get on it!  (www.mobilitywod.com)

Mobility-for the good times!

Jenna helps Brandon find his happy place!

Workout of the Day

Sprints (100% effort)

50 m
Rest 2 min
100 m
Rest 2 min
200 m
Rest 2 min
400 m
Rest 3 min
800 m

 

Filed Under: CrossFit Endurance, Workout of the Day Tagged With: , ,

July 21, Upside Down

Thursday, 21 July 2011 By

Take a minute to see things from a different viewpoint today!  Sometimes a fresh approach presents unseen opportunities and solutions to persistant questions. 

Lisa on top of Mount Olympus in Salt Lake City, UtahNate doing a handstand on top of Mount Olympus in Salt Lake City, UtahRaenee handstand on top of Mount Olympus, Salt Lake City, Utah

 

 

 

 

 

 

 

 

Lisa, Nate, and Raenee take a different view from the top of Mt Olympus

Workout of the Day

“Chelsea”

Every minute on the minute perform

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished all 30 minutes of the workout before, add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4′s?

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July 20, Why Do You Do CrossFit

Wednesday, 20 July 2011 By

Like many our workouts, today’s task seems simple:  tell WHY you do CrossFit.  There are a number of beneficial training programs and many different ways to eat healthy. 

The Brave Souls who endured to the top

The brave souls who reached the summit of Mt Olympus

We all WANT good health, love and riches but what price are we willing to pay?  Does the price you pay bring the results you want? 

This is not a rhetorical question, we really want to hear WHY you do CrossFit.  Post comments below, or to our Facebook page.  If you want to remain anonymous, send them to us and we’ll post them.

Workout of the Day

3-3-3-3-3
Clean and Jerk

 

 

Filed Under: Workout of the Day

July 19, Challenge Resources

Tuesday, 19 July 2011 By

Today begins day 2 of the Unleash Your Inner Olympian Challenge.  For those who have committed to changing your life, we salute you!

You have until Saturday to get your measurements and enter the competition.  Today we do ”Jackie” the metcon component of the competition.  If you need to come do the CrossFit Total or Jackie during the week, talk to one of the coaches about setting up a time.

Remember, if you officially entered the competition you get one additional workout per week for the next ten weeks. 

Here are some resources for your next 10 weeks:

Nutrition

robbwolf.com is a great starting point for paleo advice from a former research biochemist.  He also produces a weekly podcast to help keep up your conviction! 

 marksdailyapple.com  Mark Sisson advocates a primal lifestyle and provides daily updates.  Read his Primal Blueprint for more information.

everydaypaleo.com has some amazing paleo recipes.  Done correctly, you should enjoy your food MORE on this challenge, as you will be eating higher quality food.

 Mobility

Mobilitywod.com Kelly Starrett posts a daily mobility WOD that can earn you 2 bonus points every day if you do it.

Workout of the Day

Jackie

1000 meter Row
50 Thrusters (35/45#)
30 Pull-ups

 

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July 15, Weekend Plans

Friday, 15 July 2011 By

 

Home of the Gods

Mt Olympus-Home of the gods

 

Mt Olympus Hike 6:00am-1:00pm

We will make our first annual pilgrimage to the top of Mt Olympus tomorrow at 6am. Meet at the gym at 5:50, or just come to the trailhead, 5789 Wasatch Blvd, Holladay, Utah 84121 at 6:00am.

We recommend bringing 3 liters of water per person and something to eat.  Plan on 6-7 hours, it is a moderately steep 6.4 mile hike.

Wear your CrossFit Mt Olympus gear, we’ll take a group photo on the summit for all who make it.

Appreciation Party 2:00pm-7:00pm

We will have dinner around 5:00pm. Showers and beds are available for post-hike recovery. Foosball, horseshoes and hooverball competitions may break out!

Food:

Coaches will be cooking the food.

We will provide drinks, hamburgers and hot dogs and a random assortment of treats.
Bring whatever delicacies you would like to indulge before starting the Unleash Your Inner Olympian Challenge on Monday!

Directions:

The cabin is .6 miles up Little Cottonwood Canyon, at Wasatch Resort.

Go south on I-215 and take Exit 6 (6200 South).  Turn left and head east under the overpass. Stay on that road (Wasatch Blvd) as it curves around and just keep going.

 

You’ll pass the mouth of Big Cottonwood Canyon and continue south. Keep going until you get to the fork where you go left and up the mountain towards Little Cottonwood (if you stay to the right you’ll go by La Caille Restaurant and that’s the wrong way.) As you go up the road towards the mountain you will come to the mouth of the canyon where there is an electronic sign.

Go up the canyon 6/10 of a mile past the electronic sign and turn right at Wasatch Resort (Red/White sign) – the sign for this is down near the road not at eye level, so watch closely! 

Workout of the Day

5 Rounds of:

400 m Run
20 Deadlifts
20 Push-ups
10 Deadlifts
10 Push-ups

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