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July 14, Challenge Update

Thursday, 14 July 2011 By

We have had several questions about the challenge and are constructing a FAQ page for it that will be live by Monday. You should have received an email with the rules. Let us know if you haven’t.

Some important info:

  • 23 July is the cut-off date for all measurements.
  • You don’t have to do the Bodpod unless you want to enter the bodyfat challenge.  You can still do total inches, points and performance.
  • Cheat meals will be ANY meal that is neither zone quantity nor paleo quality. 
  • Practice getting 8 hours of sleep now!  This takes more work than you realize. 

 

 Workout of the Day

400 m Run
2 minutes: As many Push presses as possible
500 m Row
2 minutes: As many Front Squats as possible
400 m Run
2 minutes: As many Thrusters as possible

Endurance Workout of the Day

5 sets of Hennie Mullers

(Sprint the width, length, and diagonal of a rugby/soccer field).

Filed Under: CrossFit Endurance, Workout of the Day

July 13, Website Errors

Wednesday, 13 July 2011 By

We know the site has some issues today and are working with our hosting company to resolve it.

We sent out an email with the rules for the Unleash Your Inner Olympian Challenge.  If you did not receive it, email or call and we’ll send it right out.

Workout of the Day

10, 9, 8,7, 6, 5, 4, 3, 2,1 Dips
1,2,3,4,5,6,7,8,9,10 Pull-ups

Rest 2 minutes

1 Set of as many unbroken Overhead Squats as possible.

Filed Under: Workout of the Day

July 12, Unleash Your Inner Olympian Challenge

Tuesday, 12 July 2011 By

We challenge you to get into the best shape of your life–to bring out your Inner Olympian.

Unleash your Inner Olympian at CrossFit Mt Olympus

From July 18th to September 24th you will receive rewards for good behaviors and punishment for bad behaviors. We’re going to require a lot, and in exchange you are going to unleash your inner Olympian! (And win cool prizes).

 Here are the details:

The challenge has a $100 buy-in, which you can win back along with great prizes!

 Prizes will be awarded for:

  • Best Before/After photo
  • Total Inches Lost (Both biceps, waist, hips, both thighs)
  • Most Improved Body Fat % (BodPod test)
  • Performance Improvement in two benchmark workouts
    • CrossFit Total
    • Jackie

 We will host two nutrition workshops before the challenge begins. Your attendance is strongly recommended if you are participating.  They will be Thursday at 6:20pm and Friday at 6:20am.  Refreshers will take place throughout the challenge.

 Each week you will report your log to your coach. The weekly totals will be posted. 

 In order to compete for prizes, you must complete the preliminary testing for each category you enter: Pre/post Challenge BOD POD measurement, pre/post pictures, pre/post vitals, and the pre/post benchmark workout.

You MUST log all food and beverage intake, workouts, sleep, and supplements.  You will report weekly over the 10 weeks and work with your coach and teammates to reach Olympus-level fitness.

 All participants will receive 1 additional workout per week at CrossFit Mt Olympus, as well as free gym hours.  Unlimited members will receive 3 additional private skill sessions during the challenge.

 Each meal has positive, neutral, or negative value:
-2 cheat meal: not Paleo (quality), not Zone (quanitity). (-10 possible per day)
+0 paleo meal that includes dairy
+1 paleo meal: Meat & veggies, nuts & seeds, some fruit, little starch, no sugar (5 possible per day)
+2 zone meal: Zone proportions and blocks per day apply (10 possible per day)
+3 Paleo/Zone meal: paleo quality food in Zone proportions. (15 possible per day)

 “Rule of 5” bonus points:
+1 5 meals per day (1 possible per day)
+1 all meals within 5 hours of the previous meal (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)
 
Exercise:
-10 fewer than 3 WODs/week
+0 3 WODS/week (expected minimum)
+10 4 WODS/week
+20 5 or more WODS/week

 Bonus points:
+1 Half your body weight in oz. of H2O in a day (Someone weighing 180 lbs would drink  90 oz. H2O)
+1 8+ hours of sleep a night (naps count)
+1 if half of daily carbs are from veggies
+2 for doing a personal Mobility WOD (from mobilitywod.com)

Deductions:
-1 for each alcoholic beverage (-5 possible per day)
-1 for no post workout meal (before leaving the gym)
-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage (-5 possible per day)

 There are 22 points possible per day for 68 days + 200 possible exercise bonus points = 1,696 possible points

 0-600 points: $0 – seriously?

600-899 points: $25 – nice job.

900-1199 points: $50 – great work!

1200-1599 points: $75 + Olympian t-shirt!

1600+ points: $75 + Olympian t-shirt & Mt Olympus Sweatshirt

Workout of the Day

4 Rounds of:

20 meter Standing Long Jump
20 Box Jumps (20/24″)
20 Double Unders

Endurance Workout of the Day

4 x 800 meter Gully Run (Uphill both ways!)

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

July 11, Finish, Finish, Finish

Monday, 11 July 2011 By

The finish position in Olympic Lifts makes a world of difference.  The key to a successful lift is speed through the middle, and the finish position is crucial.

The finish comes as you fully extend your hips and begin the shrug motion. Joe demonstrates this position beautifully:

Joe hits a solid finish at CrossFit Mt Olympus in Salt Lake City

 

Workout of the Day

Grace

30 Clean and Jerks (95/135#)

 

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

July 08, Personal Records

Friday, 8 July 2011 By

One of the greatest benefits of CrossFit is that almost everything is measured.  You know if you’re getting stronger because you lift more weight, you know if you’re faster because you run a mile in less time.  Even though yesterday was a training day, not a benchmark day several people set personal records (PRs) in the deadlift.

Dr Andy raised the bar with a PR 405 pound deadlift and nearly everyone followed with a PR.  Even though we don’t deadlift everyday, everyone is stronger.  We love how that works!

Andy raises the bar, literally!

Efforts like this inspire us!  We promise to give you everything we have, and ask that you give us everything in return.  Thanks for holding up your end.

Tracy sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.Tracy pulls an even 200 pound PR!

Jenny Johnson sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.Jenny bumps it up to 217 pounds!

Alex Reynolds sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.Alex does for 290 pounds for a set of 2!

Sam Neff sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.

Sam lifts a heavy 247 pounds!

Workout of the Day

5 Rounds of:

200m Sprint
25 Push-ups

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

July 07, We Love You!

Thursday, 7 July 2011 By
We have a few events coming up next week, so get your calendars out and set aside the time!
 
Home of the Gods

Saturday, 16 July at 6:00am

Hike Mt Olympus-Home of the gods

This is a rigorous 7 mile hike.  We will make an annual pilgrimage to the summit, which will be the Workout of the Day. 

Can’t make the hike?  Come join us afterwards as we show our love!

Mt Olympus Appreciation Party, from 3-7pm

One of the best things about Utah is the ability to get away without going far!  We will celebrate our awesomeness at our cabin at the mouth of Little Cottonwood Canyon.

Showers are available for all hikers.  The coaches will be barbecuing for you and we will have horseshoe and Hooverball competitions. 

Invitations will be sent out shortly.  Feel free to bring family and friends.  We will need an RSVP so we can plan for food.

Monday, 18 July-30 September

Unleash your Inner Olympian Challenge

Monday will kick off the first day of our 10-week challenge–Unleash your Inner Olympian.

Points will be awarded for meals, workouts, sleep and a few other factors.  Prizes will be awarded for Best Before/After photo, Most Inches Lost, Most Improved Bodyfat %, and Performance Improvement in selected benchmark workouts. 

Are you willing to put your money where your mouth is?  Buy-in is $100, which you can get back if you meet the standards over the 10 weeks. 

More information coming soon! 

Workout of the Day

Deadlift
2-2-2-2-2-2

Endurance Workout of the Day

20 Minute Time Trial

“The Gully”

As many rounds as you can complete in 20 minutes in the gully (400m).

Power Hour Workout

Deadlift
2-2-2-2-2-2

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

July 06, Camaraderie

Wednesday, 6 July 2011 By

CrossFit brings us together.  As social creatures we help each other out and protect each other.  As part of the Mt Olympus tribe you can expect love from us, probably more than you even love yourself.   You can expect support when you’re down.  We may even laugh at you on occasion–because we know you can handle it.  At the end of the day, we rise together. 

Belong at CrossFit Mt Olympus

Grant lends a helping hand after Fight Gone Bad

As the last words of our Creed say:  BELONG.  We’re about to find out what we’re made of, together.

http://games.crossfit.com/features/videos/camaraderie-crossfit-socal-regional

 

Workout of the Day

21-18-15-9-6-3
Front Squats (95/135#)
Sit-ups

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

July 05, Get Your Run (and bike) On

Tuesday, 5 July 2011 By

Our intrepid running coach will be holding additional endurance workouts!

Brandon will be hosting a cycling workout on Wednesday night at 7:30 and an additional running workout on Thursday night at 7:30!

Why, because we want you to run faster! You don’t need our help to run slowly, anyone can do that.

Just for inspiration, here is Roger Bannister breaking the 4-minute mile barrier

Workout of the Day

3 Rounds of:

12 Front Squats (85/135)
12 Burpee Pull-ups

Endurance Workout of the Day

5 Rounds of:

20 Box Jumps
100m Sprint
1 minute rest

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

July 4

Sunday, 3 July 2011 By

4th of July we will only have an 8am class.  Sleep in, then come help us launch some fireworks, CrossFit style!

For those who fought for it, freedom has a flavor the protected will never know. ~anonymous soldier at Khe Sahn

Workout of the Day
The Chief
5 rounds of 3 minutes each, rest 1 minute each round.
3 Power Cleans (85/135#)
6 Pushups
9 Air Squats

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

July 01, Cure for Diabetes

Friday, 1 July 2011 By

Doing CrossFit with diabetes presents some challenges.  The intensity of the workouts has sent my blood sugar sky high (200+) while leaving me feeling like I was going to pass out from low blood sugar.  Many of you have heard about me grabbing a handful of chocolate cake while doing The Seven when my blood sugar reached dangerously low levels (55).  CrossFit has certainly helped, but diabetes has made losing weight very difficult, which in turn affects diabetes.  This negative feedback loop creates a downward spiral that ends with kidney disease, blindness and even amputations.

Cure for Diabetes

Researchers in Newcastle upon Tyne in England have found that a severely restricted diet (about 600 calories per day) actually REVERSED the effects of Type II diabetes in study participants.  Participants were given a nutrition drink then ate non-starchy vegetables for eight weeks.  Researchers were surprised that after ONE WEEK participants had normal blood glucose levels.  After the full eight weeks they had normal pancreas function and insulin response. Remarkably, they maintained normal pancreas function after returning to a normal diet.

This struck me on two levels.  First, I found a cure.  It’s going to be hard, but it’s a cure for something that has been on monkey on my back for some time.  Second, the dietary suggestions we give (eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar) seem to offer normal people the same benefit without going on a starvation diet and should allow for adequate nutrition while maintaining the positive effects of the initial diet.

Workout of the Day

 

Snatch Balance

1-1-1-1-1

followed by

As many rounds as possible in 7 minutes of:

10 Sit-ups
10 Kettlebell Swings (as big as you can safely handle)

 

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