Category: Skilled Athlete
Clean Break Down
This is my clean break down to try to help some of you that are more visual learners.
New AWOD cycle
Now that the CrossFit opens are coming to a close, a new cycle of the AWOD will be starting this Monday, April 8th. This cycle will be more of a strength bias then most are used to. This will have a lot of Olympic lifting due to the fact it transfers over better to CrossFit and the lifts are more complex than their powerlifting counter parts. It will also go off of 1RM percentages. We will start off by finding your 1RM in most lifts. Contact me (friend me) on facebook ask to join the AWOD group. The AWOD group is a private group that lets me answer any questions you may have about this programing and also modifications if need be.
The AWOD is an advanced program for people who want to compete in the sport of CrossFit, which is quite a bit different than using CrossFit as your daily dose of exercise to get/stay in great shape. You need to have a good foundation on your lifts and have at least six months of CrossFitting under your belt. When you do the AWOD you WILL warm up with the group and make space for the group class. Also the coaches will give you feedback when you ask but you should have a good foundation in your lifts so their focus is on the rest of the class not the AWODers. Also, because the AWOD is a little more of a do it yourself type program, if you have questions or need help please ask any of the coaches. Happy lifting
Walking
You take 1000′s of steps every day, there is 720 steps in a 400 m run. Do you walk correctly? Are you hurting your body by just walking wrong? If you can’t answer those questions. Watch this it might help.
Why should I do the Opens?
“I am not good enough to compete.” “I can’t do that.” I have heard these statements far too often. Everyone is able to compete and if you have ever wanted to do so I would like to talk to you. I like the sport of fitness, CrossFit. I have competed and will again. Am I the best? NO. Did I let that stop me? NO. Niether should you. Unlike years past I will be in a coaching role for those that want to compete. I will help anyone that wants to do so. Right now the AWODs are designed around getting you ready for the CrossFit Opens which start March 6 and will go for about five weeks, more about that later. If you need loving guidance please just let me know. Talk to me or email me at Jeremy@crossfituv.com 
The CrossFit Opens are coming soon and it is the time to get ready for them. The CrossFit Opens is the first step to the CrossFit Games, but unlike the CrossFit Games this step is for anyone that want to compete can compete. The Opens is a international weekly competition of one workout a week for about five weeks. Some of the workouts in the past have been: deadlift, push up , and box jump or just burpees, it is varied just like your daily CrossFit workouts.
We as a gym try to make competing fun. Last year we had mini-events to promote the competition environment, so it would be fun for spectators as well as the people competing. Good times were had by all. The next step is Regionals (years pior, some people in our gym have made it to this step on a team and some even qualified as individuals) which narrows the field down to 30 teams and the top 48 male and female in your region. Now I know that sounds like a lot but last year we had 126 teams in our region alone, but the good news is that Crossfit Utah Valley finished 32. The bad news is that we were 2 spots away from going to regionals, which is the goal for this year. I believe our gym is ready and will make it to regionals. But we could always use more help.
CrossfitUV would like as big of a team as we can get. If you have every want to try to compete or just want to give your support in the best way possible, which in my opinion is to compete with others and help push them. Ask what you can do to give you the best chance possible in the opens with CrossfitUV. Email me at Jeremy@crossfituv.com 
Muscle up part three
Putting the muscle up all together. The hips have to come to the rings like we did in part one and you also need a ring dip. The transition in part two. Now you are ready to try to put it all together.
Muscle up Part 2
This is a video with a skill transfer movement. You need to be able to do this to get a muscle up.
Different? Squat vs. Deadlift
Yes there is a difference in you bottom position of both of these movements.
Yoga and Mobility&Movement Classes coming to CFUV
We are so excited to finally be rolling out two great new classes! We have had a yoga class in the works for several months now. We wanted to make sure we found the right instructor that really understood what you as CrossFitters are going through on a daily basis and help you unwind and free your mind. One of the great reasons to make a yoga class and a mobility&movement (m&m) class part of your weekly training is that it is an hour dedicated to slowing down. Our lives are fast paced and CrossFit is even more fast paced, yoga and m&m are each an hour long class dedicated to stretching, pushing your flexibility and balance, correcting your overal position and helping you gain greater body awareness. Then you can take all your new found stretchy-ness, body awareness, and flexibility and crush the WODS during the CF class!
We have chosen Farrah Peterson to teach our Yoga class! She is the perfect fit as she has already been doing CrossFit with us for over a year and has been passionate about yoga for much longer! Farrah will be teaching Ashtanga Yoga:
Ashtanga Yoga:
Ashtanga Vinyasa Yoga synchronizes breath and movement through a set of series of asanas (postures). This type of yoga is one of the more prominent forms of traditional yoga. This important form of yoga consists of breath control, sense control and concentration. This type of yoga is beneficial for strength, stress-relief, flexibility, mobility, centering the mind and preserving the body.
Qualifications:
Farrah has been practicing yoga on and off for over 7 years. After an injury she was introduced to Ashtanga yoga and dedicated 200 hours towards becoming an Ashtanga yoga instructor. The 200 hour certification meets the Yoga Alliance standards in which consist of anatomy/physiology, technique and methodology training, yoga philosophy, ethics and practicum.
Beyond the certification she is also certified in CrossFit endurance and specifically trained in restorative yoga, adjustments and essential oils.
Get to know Farrah a little better:
I joined CrossFit Utah Valley in the spring of 2011, in the sole hopes of surviving a marathon. After that, I was hooked! I enjoy the competitiveness, the diversity of the workouts and the CrossFit UV family. Beyond my passion for yoga, I am also a Pre-K teacher and an Early Childhood Director. Outside of CrossFit, trail running and yoga have proved to be my cherished pastimes. Long trail runs in the mountains give me balance,while yoga has given me a great discipline for quieting the mind, living in the moment, and simply breathing. I am zealous to educate others in these practices. I feel joyful when I call myself a Crossfitter, marathoner and triathlete, but my true joy comes from being a wife and mother.
Mobility&Movement (M&M)
Mobility is the ability to move your body through a normal range of motion. Movement is doing proper movement patterns through a range of motion.
If you have problems getting into a position or you know you have muscles that are tight or old injuries that keep flaring up. This is a great place to start to find your problems and fix them. ”Everyone should have the ability to preform self maintenance on their bodies.”-Kelly Starret
This class will help you get the most out of your workouts as well as life by improving your range of motion and getting you moving better. This is Jeremy’s passion in the gym and he will be leading most of the classes. Jeremy has gone to a movement and mobility certification taught by K-star and has been a loyal follower of the MWOD for over 400+ videos. Jeremy also has a unique ability to explain and show all of the mobility and movement positions.
Schedule: starts Nov 6
Tuesday: Yoga 7:30 pm
Thursday: M&M 6:30 pm alongside CF class
Saturday: alternate yoga and M&M at 10 am
*We will start our first Saturday with Yoga. We have some brand new yoga mats at the gym, but it is highly encouraged to buy your own and bring it with you for yoga. You can get a yoga mat for as little as $10.
Best of all, these two new classes are included in your monthly membership along with all of the other great programs we offer at CFUV all for one great price! Are you starting On Ramp? Yoga and M&M are perfect for On Rampers, so come try it out!
