Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
For those running the Tiny Tim’s Toy Factory 5k on Saturday we will leave from the gym at 6:00am. You can register through today online, or at the race.
For those of you who DON’T run the 5k, we will be doing a fun little WOD on Saturday called “Worse than a 5k” to celebrate Turbo (and Kai’s) birthdays It will involve sleds.
17 August 2012
Back Squat 5 x 3
Bar Muscle-up Practice
8 min AMRAP
8 Thrusters 65/95
15 Sit-ups
Fix that bound down shoulder
No classes here on the 24th of July. Come run the Deseret News 5k or 10k. Get a baseline time.
All 10K runners need to get to Research Park at the University of Utah on their own. Parking is abundant there. The Race begins at 6:00 a.m. The 10K start is now on Chipeta Way. There will be two aid stations for 10K runners. Buses will transport finishing runners from Liberty Park back to the EnergySolutions Arena, Rice Eccles Stadium and Research Park. Due to the state holiday, the parade and the race route closures, and traffic, you may have to wait for a few minutes for a bus.
The 5K run/walk is a non timed fun walk. There will be no police help for the first half of this walk and street lights and stop signs will need to be observed. The 5K walk starts at 7:00 a.m. at the EnergySolutions arena.
The awards ceremony for age-group and top winners will be at Liberty Park at 8:00 a.m. for the 10K and 10 a.m. for the marathon.
3 sets of:
5 Deadlifts (10# more than last week)
5 Shoulder Press (2.5# more than last week)
Lumberjack Tabatas (8 x :20 sprints with a :10 rest)
Olympic swimmer Nathan Adrian drinks chocolate milk for a quick post-workout recovery. What do you do?
Part 1: Prowler Drive
30 second Prowler drive for max distance (90/150# added to Prowler)
Part 2: Max Weight Thruster Ladder
Men: Start at 75# and add 20 pounds each round
Women: Start at 55# and add 10 pounds each round
All lifts start from the floor.
Part 3: Prowler Pull
30 second Prowler rope pull for max distance. Rest at least 3 minutes between efforts.
Record max thruster weight and combined prowler distance.
As many BURPEES as possible in 7 minutes!
Set a target 6 inches above your reach and only count reps where you hit the target.
Continuation of yesterday’s Mobility WOD. Check it out here.
In anticipation of our future CrossFit Kids program, we are please to announce the opening of our portable child center! The child center is open anytime, so long as it isn’t being used for hammer strikes or flips for distance.
Our childcare center is now open!
5 Rounds of:
10 Thrusters (65/95#)
20 Sit-ups
5 Rounds of:
10 Burpees
20 Sit-ups
Open your filet mignon
Week 2 Shoulder Press
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
This week we are setting benchmarks for the Wendler series.
You will do one rep maximum lifts in Deadlift, Squat, and Shoulder Press
Bring your A-game. We only care how much you can do with PERFECT form.
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
3@ 70%
2@ 80%
1-1-1 to establish 1 rep max
8 min AMRAP
3 Strict Chin-ups (palms facing you)
10 Tactical Kettlebell Lunges (35/53#)
10 Kettlebell Thrusters (35/53#)
For each exercise, do 8 sets of :20 on, :20 off
(one person rests while the other moves)
Thrusters (65/95#)
Box Jumps (20/24 in.)
Overhead Squats (65/95#)
Pull-ups (65/95#)
Thrusters
3-3-3-3-3-3-3
Even heavier Thrusters!
3-3-3-3-3-3-3
Try not to make the neighbors mad, for time!
We define virtuosity as “Doing the common uncommonly well.” This applies to everything you do. Once you master the basics, you can conquer anything. Just watching this made my hands sweat.
CrossFit Games Master’s workout #3
3 Rounds of:
