The Samurai Bishop
Fox 13 Now spent the morning with the Kishindo Martial Arts Academy and CrossFit Mt Olympus in Salt Lake City, Utah.
Good Day Utah CrossFit Workout
Watch Big Budah interview Coach Turbo about CrossFit
Watch Big Budah interview Coach Turbo about CrossFit
CrossFit Mt Olympus has been nominated Best Gym in Salt Lake City.
Voting closes in 2 days! Go online now and vote!
Thank you to everyone who came out and raised money Saturday for Fight Gone Bad 6. We brought in almost $1,000. Let’s help Tracy reach her fundraising goal! You can still donate online: https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=YH9HLJ3Tim kicks back after kicking butt!
Every year on September 17th, the CrossFit community comes together to raise money for worthwhile causes. This year, the non-profits who benefit include the Special Operations Warrior Foundation, CrossFit Kids, and Camp Patriot.
The Special Forces Warrior Foundation guarantees a college education for the children of every special forces soldier who dies in the line of duty, making the need for this activity even greater.
This matters. This is your chance to give back just a little for those who have sacrificed so much.
Sign up today and help out while doing what you love!
4 x50 meter Waiter Walks
Rest 2 minutes between runs
Why do you need a coach? You could CrossFit on your own, following either our workouts, or the mainsite. Perhaps the question would be better phrased, why DON’T you need a coach? Even professional athletes have coaches. Why?
Equipment poses a bit of a problem unless you have invested in the necessary equipment. Matt Hall wrote an excellent article on what gear you need for a home gym, based on 18 months of CrossFit mainsite workouts.
The top 10 most needed gear based on frequency of use and cost is:
Let’s assume you buy all of that– total cost is $1595. Can you do it? Yes. We encourage it. You should have enough basic gear at home to get in a workout on days you can’t make it to CrossFit Mt Olympus. I have a travel kit: rings, abmat, mobility band, and my running shoes. I can get a great workout anywhere.
Why then do you come to CrossFit Mt Olympus if you could do this at home?
There are two reasons: great coaching and great community. Our community stands together. I get a thrill every time everyone comes together to cheer on an athlete struggling to complete a workout. I love the mutual respect and comaraderie.
Allow me to brag about our coaches. We have the most diverse group of coaches, all of whom strive to make your lives better. Even professional athletes have coaches. I believe our coaches at CrossFit Mt Olympus are the best, anywhere.
Just try and beat him. Nate may be the most gifted athlete I have ever met, yet he would rather coach you than show off his own impressive abilities. Nate has been with CrossFit Mt Olympus from the original days when we worked out in a backyard. Nate is our head coach and has certifications in CrossFit, Coaches Prep, and Olympic Lifting
Brandon leads our Endurance program, and brings a high level of competition as a National Champion ballroom dancer. He repeatedly comments that he could have done even better as a dancer if he discovered CrossFit earlier in life.
Brandon became a believer in CrossFit when he hurt himself training for a triathlon and became faster with no running, following the CrossFit regimen. If you need help with triathlon or running training, Brandon is your man. Brandon is certified in CrossFit, Mobility and Flexibility, and Endurance.
Jenna brings a wealth of gymnastics coaching experience. You really need to work with Jenna on your handstands and other gymnastic movements. CrossFit’s core is gymnastics and improved capacity in gymnastic movements will improve your overall capacity rapidly. Jenna has a unique gift to coach you through these movements.
Andy proves you can be strong and smart! He is a big guy, but moves like someone half his size. He is also brilliant, having earned a PhD in Biochemistry. When we have questions about anything we take into our body, we defer to Andy. Are you taking something you would like more info on? Ask Dr Andy. In addition to Andy’s advanced degrees, he holds a CrossFit certification.
Holly brings a lot of fire CrossFit Mt Olympus! She understands the challenge of getting fit after having two beautiful children, and will push you beyond what you thought possible. She is a warrior poet and you will definitely benefit from training with Holly. Holly is CrossFit certified and is developing a Mom’s program for expecting and recent mothers.
500 meter Row
400 meter Run
15 Burpee Box Jumps
100 meter Carry (~100 pounds)
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!
Run 10k (6.2 miles)
We challenge you to get into the best shape of your life–to bring out your Inner Olympian.
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:
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)
-10 fewer than 3 WODs/week
+0 3 WODS/week (expected minimum)
+10 4 WODS/week
+20 5 or more WODS/week
+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)
-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
4 Rounds of:
20 meter Standing Long Jump
20 Box Jumps (20/24″)
20 Double Unders
4 x 800 meter Gully Run (Uphill both ways!)
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!
Run 1 mile
Rest 5-10 minutes
Run 1 mile
If the miles are more than 10 seconds apart, do 50 burpees.
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).
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′)
2 rounds of 15 Toe to Bar and 15 Wall Balls (20#-10′/14#-9′)
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.
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.
“The Black Pearl”
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
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
135 pound Push press, 9 reps
5k Row or Run
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
2687 Preston St
Salt Lake City, UT 84106