Archive:
Hopper Wod
Today’s wod is a hopper wod, meaning you won’t know what the workout is until right before 3-2-1-go! Before the start of each wod we will select one movement from each category at random. Here are the movements that could be in your workout…
AMRAP in 20 mins:
Run: 200m or 400m
Bodyweight movement: pull up, push up, sit up, or ring dip
Barbell movement: deadlift 225/155, hang power snatch 95/65, front squat 135/95, or push press 95/65
On Ramp class starts today
Class times for on ramp are at 5:45 am and 5:30 pm. If you have not yet registered and want to come give me a call so we know to expect you. 801-900-3480.
Rest Day
Rest Day
Ready to try CrossFit?
Our next On Ramp class starts Monday April 30. Refer a friend and get 1/2 off your next month!
April 28 2012
40 back squats 135/95
30 pullups
20 shoulder to oh 135/95
40 front squats 95/65
30 pullups
20 shoulder to oh 95/65
40 ohs 65/45
30 pullups
20 shoulder to overhead 65/45
*No racks. Must use same barbell and change weight yourself
Endurance:
50 M drill work then 10K TT. Run 10 K as fast as you can.
Muscle up Clinic today @10
Ready to try CrossFit?
(don’t worry, we won’t be asking you to do the move pictured above)
Our next On Ramp class starts Monday April 30. Come in today at 8 or 9 am for a free intro class and see if it’s what you’ve been looking for! Refer a friend and get 1/2 off your next month!
It hurts
How to minimize the soreness.
Let’s see where to start, how about a little background. I have learned a ton, trial and error, in the five years of doing high intense workouts, heavy lifting (heavy for me), and still having to live life and go to work. Also my work does requires me to do some physical stuff, just a little.
Everyone gets sore if they push hard enough. Some people get more sore than others. I will try to give you a game plan to make your workouts less sore and more effective. You should be able to take care of yourself, in my opinion you can do it without doctors and other specialists that some times get in the way, we will talk about that later.
Game plan
First and foremost, NO PAIN MEDS! Let me explain, NSAIDS (non steroidal anti-inflammatory drugs), which are Ibuprofen, naproxen, aspirin. NSAIDS do take away the inflammation or pain but it blunts or slows the healing process. Now just because I didn’t say things like Tylenol, narcotics, or muscle relaxers doesn’t give you a free pass. These take away the pain differently but it still does the same thing and actually could get you hurt if you take one and push past your limits.
Alright let’s get to what you can do. Eat better (anti-inflamation diet, like paleo), fish oil, cool down, stretch or mobilize before and after workouts, ice bath or shower, compression and ice. Let’s break it down. Eat an anti-inflammatory foods, if your body is always fighting your food that you shove down then your muscles get less attention. If you want to take something for inflammation, take fish oil it is a natural and healthy anti-inflammatory. Cooling down, most crossfiters just want to die after each WOD. Resting a little after is fine but you need to get up and move, it helps in getting a jump start on the healing process. Stretching or mobility before and after will help your body find its normal range of motion. If you are stiff before you start working out you will just create more stiffness. Ice bathes or real cold showers, 5-10 minutes, they will reduce the inflammation and the natural rewarming of your tissues will bring circulation and healing to your whole system. Compression clothing is great for sore muscles, with the compression on your swelling muscle the clothes help keep that in check. Ice is great for isolated soreness like your forearms or upper arms. The easiest way, in my opinion, to do this is to grab a ice cube and a paper towel. Massage the area with the ice cube and wipe the melted water off with the paper towel. You can also use a bag of ice. Only go until the area is numb, DO NOT give yourself frostbite.
Try one or more of these things to decrease your soreness. I do a combination of all of them. You will soon find out what works well for you. Doctors and other specialist have their place but if you need to go to a doctor every time you get sore or a massage after every workout that gets expensive and time consuming. Learn to take care of your own stuff.
Here is Brandy at the end of her Ice bath for her legs and Jake and me in compression clothes before and after the WOD. I even sleep in mine sometimes.
800m, Thrusters, Bar facing burpees
3 Rounds:
800m
10 Thrusters 135/95
15 Bar facing burpees
PWOD:
AMRAP in 10 mins:
5 Thrusters 135/95
20 yd bear crawl (10 down and back)
10 burpees
Muscle up Clinic Sat @10
Today marks another sad day for our CFUV family. Chad has just graduated from UVU and they are moving back to Colorado. Chad has been with us since the Petersen’s warehouse. I remember his first day, I rolled up the bay door and saw some young kid on his bike ready to go. I have many fond memories of him, from the time we dared him to drag two firehoses linked together the length of the Petersen’s building, to going to Regionals with him two years in a row. Lexie is about as determined as they come, she gives it her all every day during the wods! And she is a great supporter of Chad when he is competing and she is along for the ride. Post goodbye love for Chad and Lexie to comments.
Kb Swings and Box Jumps
12-8-6-2-6-8-12
Kb Swings 70/53
Box jumps 30″
PWOD:
12-8-6-2-6-8-12
RKB Swings 53/35 (one kb in each hand)
Box jumps 24″
Skill:
L-sit
Pistols
Muscle up clinic Saturday at 10!
Ready to try CrossFit?
Our next On Ramp class starts Monday April 30. Come in anytime this week for a free intro class and see if it’s what you’ve been looking for! Refer a friend and get 1/2 off your next month!
Dancer ankles
What is the weak link in my OHS?
It might be your lack of dancer ankles. I know, I know big strong men don’t have dancer ankles. Let me define my term “dancer ankles.” Strong and flexible ankles that can support and balance weight in a flexible position. Now that we got that out of the way.
Ankles are the first joint in a complex movement like the Overhead Squat. If your ankle mobility won’t let you bring your hips forward as your hip go down into the bottom of the squat, then you will not be in the most efficient position. Don’t forget knees out to help achieve this, but at the bottom of a deep Olympic squat your hips almost sit on your feet, they are slightly back but this take flexible and strong ankles. This position is a strong position with hips under shoulders.
If your heel come off the ground at the bottom you might need ankle/calf mobility, but if your feet turn out and knees go in you might need some hip mobility.
Deadlift
Deadlift 3-3-3-3-3
Here is great post on Deadlifts from Nolan
9-15-21
Push ups
Ball Slams 20/16
OH Lunges 20/16
*12 min cap
Endurance homework:
2 x 10min rounds of every min on the minute 100M sprint. Rest 5 min between 10 min rounds.
Ready to try CrossFit?
Our next On Ramp class starts Monday April 30. Come in anytime this week for a free intro class and see if it’s what you’ve been looking for! Refer a friend and get 1/2 off your next month!
Wallballs, Sit ups, Burpees
AMRAP in 20 minutes:
10 Wallballs 20/16
20 Sit ups
10 Burpees
PWOD:
AMRAP in 15 minutes:
10 Wallballs 20/16 to a 12ft/10ft target
12 GH Sit ups
10 Burpees
Endurance:
3×1 Mile repeats rest 4 min between miles
Did you know that there are less than 100 Whole9 nutrition partners? That’s a pretty small number when you consider there are thousands of CrossFit gyms. What does this mean to you? Well, it means that you are one of a select few who receive a Whole9 nutrition guide simply for being a part of our CFUV family. We believe that proper nutrition is the foundation to a healthier you and we want to make sure you have the proper recourses to get started on that path. If you were to buy the nutrition guide from Whole9 it would cost you $39, but we give it to you for free! Please take advantage of this great recourse! Whether your main goal is to lean out, get stronger, increase performance, or just make it through the day without crashing, this guide can help you get there! Let me remind you of some of the benefits to eating foods that make you more healthy:
sleep better, look better with or without clothes on, clearer skin, improved acid reflux, reduced blood pressure, lower cholesterol, improved mood, reversed type 2 diabetes, improved fertility, no more IBS, constant energy, better times on your wods, lift more weight on heavy days
Skirt steak fajitas with grilled pineapple
I love this time of year! Fire up the grill and pretty soon you’ve got a great meal going. Jeremy is pretty handy with the grill so I leave that to him and I cook whatever side dish that needs to be prepared inside.
For the steak:
1lb or so of skirt steak, flank steak, or london broil
rub with the following:
garlic powder
chipotle powder
onion powder
salt
pepper
squeeze 1-2 limes into a ziplock back and marinate the steak for 30 min or even the night before.
Grill meat to desired doneness and then cut into small strips against the grain
For the pineapple:
Throw some sliced pineapple on the grill and flip until each side gets a turn on the grill. No added sugar necessary!
for the veggies:
saute in a pan cooking fat of choice and 1 large sweet yellow onion cut into strips until it starts to caramelize. Add in a few handfuls of sliced mushrooms. Cook until mushrooms are done. Set aside
While you are making the onions and mushrooms you’ll want to start on the cauliflower. Add cooking fat of choice and a small handful of sliced onions (onions are optional). Add in 1/2-1 head of chopped cauliflower and cover. Check frequently and add a tiny amount of water if necessary. Cook until soft.
We called this particular batch “blackened” cauliflower as I got distracted by some laundry, but it still tasted great!
for the guacamole:
3-4 avocados mashed
desired amount of garlic powder
tiny amount of chopped red onion
a small amount of diced tomatoes
