Shoulder Press

3-3-3-3-3

3 x 1 min max calorie row

Compare scores to 2/22/12

CrossFit Kids trial day today @4:30

• Bring your kids in to see what CrossFit Kids is all about
• All children working out must have a waiver signed by a parent or legal guardian prior to working out

Filthy 50:

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings 35/26

50 Walking lunges

50 Knees to elbows

50 Push press 45/35

50  Deadlift 95/65

50 Wall ball shots 20/16

50 Burpees

50 Double unders

Compare scores to 6/4/11

CrossFit Kids trial day this Friday @4:30

• Bring your kids in to see what CrossFit Kids is all about
• All children working out must have a waiver signed by a parent or legal guardian prior to working out

People have asked me this over the years and my answers have changed over the years.  In the Crossfit community of old (like 3 years ago) it was looked down on for wearing a weight belt.  But let’s take a look at it with new eyes.  You have to look at it with each persons goals and past history with injuries in mind.  I will simplify it for you with three categories; average Joe, competitive Pete, and injured Ike.

Average Joe

Average Joe is wondering if he should use a weight belt?  He has seen many top crossfitters wearing one, so figures he should probably wear one too.  I would say diffidently not because he needs to create more trunk or core stability and needs to know his limits without any specialized equipment. This person might have been doing some cardio and light strength training before coming to Crossfit.   At CrossFit we combine weightlifting (both Olympic and power) with body weight movements.  Average Joe still needs to strengthen his body to prevent injuries without the added worry of extra equipment.  Also, people that are novice lifters rely heavily on the fact that the weight belt will keep them safe.  This is wrong and dangerous.

Competitive Pete

Competitive Pete and weight belts, now that is a different story.  This person has the strength and has been doing weightlifting for awhile, in the gym or competitively.  Now to this person I would still have him do most of his strength training without his belt.  This person would know his max lifts with and without his belt and would then decide if he wants to use this equipment in competition.  Look at it this way, if I was going to the crossfit games and wearing a weight belt in event one will help me do event two later that day then I would use it, but most people don’t have to worry about that scenario.  If I was competing in a weightlifting competition I would know if I want to use a weight belt before I step one foot on the platform.  Be prepared for your sport.

Injured Ike

Injured Ike is the same story as average Joe with one difference.  Taking it slow.  We would build this person up from proper movement to light weight with good form and then start to strengthen.  Now this is where I hear a lot of guff on this issue.  ”But I have hurt my back I need support, Every time I try that it hurts, I need it, etc.”  Moving correct first and foremost is the answer, NOT strapping on a weight belt in the hopes that it will support what you cannot.  If you think that technology will make you stronger than you are wrong.  You have to put in the work.  This rule for injured Ike can be bent on special occasions, but I still want that person to move correctly and to strengthen themselves.

Weight belts

I am not an expert on weight belts but from what I have been told you need at least 3″ to 5″.  I am a smaller guy so I would start with 3″ and see if it works (trial and error).  I would also rely on the advice of people that use this equipment and use it well like USA weightlifting (Olympic lifters) and westside barbell (powerlifters).  Do some research before you buy one.

5K

Man test: find the heaviest tire you can flip

compare scores to 9/13/11-There is also a great article here about running on your toes

Endurance homework:

100m sprints on the :45 for 10 min. rest 3 min repeat 10 min

If you are an endurance athlete or aspiring to be one, check out our endurance program on Tuesdays at 5:30 pm and Saturdays at 9 am!

CFE FAQ

Testimonials

If you already do CFE please share a testimonial about how it’s helped you in comments!

CrossFit Kids trial day this Friday @4:30

• Bring your kids in to see what CrossFit Kids is all about
• All children working out must have a waiver signed by a parent or legal guardian prior to working out
• Click to print waiver

OHS

1-1-1-1-1

3 Rounds:

20 Kb Swings 53/35

50 Double unders

40 Sit ups

*12 min cap

Jake: 8.25

Brandy: 8.35

Compare OHS scores to 9/23/11

Endurance:

yasso 800′s 800m on 400m off x5

Only one more week in our paleo challenge!  Hang in there!

CrossFit Kids trial day this Friday @4:30

• Bring your kids in to see what CrossFit Kids is all about
• All children working out must have a waiver signed by a parent or legal guardian prior to working out

CFUV Promo Week May 28-June 2:

Have you been thinking about starting CrossFit?  If so, now is the perfect time to check us out.  We are offering the entire week of May 28-June 2 for free!  Come and experience what CrossFit Utah Valley is all about!

Click here to view the embedded video.

Teams of 3:

AMRAP in 15 minutes

200m

Plank hold (top of the push up)

Burpees

*score is total burpees

Everyone is working the whole time.  Person A starts the run, Person B holds the plank, Person C does burpees.  Once person A comes in from the run everyone rotates.  A goes to plank, B goes to burpees, and C runs.  The hardest part is telling the next burpier how many burpees you’re on.  Have fun!

Rest Day

Happy Mother’s Day to all of our moms!

3 Rounds:

400m

30 Kb Swings 53/35

30 Push ups

30 Pull ups

Endurance:

Go out and run a trail run. Find somewhere fun and exciting to do hill and/or multi-terrain work. This Saturday is unique there will be groups of us doing this talk to your fellow CFEr’s if you want to meet up. Do two cycles of 10 min hard pace with 5 min of light pace/walk.

J.J.

1-2-3-4-5-6-7-8-9-10 Squat Clean 185/135

10-9-8-7-6-5-4-3-2-1 Parallette HSPU

Recovery:

easy 1000m row

Bowling tonight @ 7pm

We’re going Bowling!!!

Miracle Bowl in Orem

$3.75/game

$2.50 for shoes

RSVP via our event on Facebook.  Invite your friends and family!

2 Rounds:

Hose drag 3 guys/2 girls

*drag hose across parking lot and pull it in counts as one

75 Sit ups

50 Lunges

**Note: We will be dragging the fire hose in the back parking lot.  Please park in front or on the street for today.

PWOD:

same as above except do 50 GH Sit ups

Bowling Friday @ 7pm

We’re going Bowling!!!

Miracle Bowl in Orem

$3.75/game

$2.50 for shoes

RSVP via our event on Facebook.  Invite your friends and family!