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December 08, Swim Group Starting Next Week

Wednesday, 7 December 2011 By

Looking to add some variety?  This one goes out to both the hardcore and our GimpFit crowd.

Brandon will start a swim group next week, meeting at Midvale Middle School (7852 S. Pioneer St.(310 W), Midvale, UT 84047). 

You can buy a 20-swim punch pass for $30. 

Swims will be Monday night at 8:00pm and Thursday morning at 5:30am. They do have showers for those who need to go straight to work.

There will be a loose structure to each workout and Brandon will be swimming as well.  They will NOT count as classes for your weekly workouts, consider it a bonus workout.   

We know what you’re thinking–they have pools at the MIDDLE SCHOOL? I was excited for the few days a year mine served chocolate milk!

CrossFit Workout of the Day

5-5-5-5-5
Back Squat

with 10 Burpees between each set

Filed Under: CrossFit Endurance, Power Hour, Weightlifting Tagged With: , ,

December 07, CrossFit Holiday Fitness Guide

Wednesday, 7 December 2011 By

Travelling?  In-laws coming for the entire month of December?  Are you so popular that you get invited to feasts every night until 2012? 

We have strategies for you survive and get a head start on your New Year’s Resolution in our CrossFit Mt Olympus Holiday Fitness Guide. 

We will follow a reduced schedule during the holidays, so check the class schedule.

CrossFit WOD

3 Rounds of:

15 Toes-to-Bar
20 Push-ups (Lift Hands at the bottom of each rep)
25 Kettlebell Swings-CrossFit style (35#/53#)

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

December 06, Caption Contest

Monday, 5 December 2011 By

Caption Contest

Free CFMO tuque to whomever comes up with the best caption for this photo:

Post responses here or to Facebook

 

CrossFit Workout of the Day

7 Rounds of:

As many reps as possible in 2 minutes of:

 4 Push Presses (75/105)
8 Jumping Lunges

Rest 1 minute between rounds

 

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

December 05, Squat Cleans

Monday, 5 December 2011 By

We have received several questions about the differences between the Power Clean and Squat Clean.  CrossFit H.E.L. in Portland has an excellent explanation of the differences.

Power Clean
explosive jump
violent shrug
pull the bar up hard as you quickly rotate the elbows 270 degrees forward
catch the load in the racked position
finish with the bar on the shoulders (in the racked position) with a fully extended hip and knee

Squat Clean, or Clean
explosive jump
violent shrug
pull yourself under the bar into a full squat as you rotate the elbow 270 degrees forward
catch the load in the racked position with the knees below the level of the hip (full front squat)
finish with the bar on the shoulders (in the racked position) with a fully extended hip and knee

 

CrossFit Workout of the Day

Squat Cleans
5-5-5-5-5

 

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

December 02, Randy, CrossFit Hero

Friday, 2 December 2011 By

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

CrossFit WOD

Randy

75 Power Snatches for time

(55#/75#)

 

Filed Under: CrossFit, Weightlifting, Workout of the Day

Protected: Classes Cancelled-power is out

Thursday, 1 December 2011 By

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Filed Under: Workout of the Day
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