Salt Lake City Crossfit

SATURDAY 31OCT2009

TEAMS OF TWO OR THREE
BREAK IT UP ANYWAY YOU LIKE, BUT ONLY ONE TEAMMATE MAY WORK AT A TIME. HOWEVER, BOTH TEAMMATES MUST RUN TOGETHER.
800 METER RUN
100 METER BROAD JUMPS
100 METER WALKING LUNGE
400 METER FARMER CARRY
100 PUSH UPS
200 BALL TOSS (WALL BALL MINUS THE SQUAT)
100 HORIZONTAL RING PULL-UPS

FRIDAY 30OCT2009

FILTHY FIFTY
FOR TIME:

50 BOX JUMPS
50 JUMPING PULL-UPS
50 KB SWINGS
50 LUNGES
50 KNEES TO ELBOWS
50 PUSH PRESS
50 BACK EXTENSIONS
50 WALL BALL
50 BURPEES
50 DOUBLE UNDERS

THURSDAY 29OCT2009

5 SETS OF 3

SHOULDER PRESS

THEN:

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF:

5 PULL UPS

5 THRUSTERS @115/75lbs

28OCT2009

Isabel:

 30 Snatches for time @ 135 lbs

Josh Everett is a CrossFit animal!  He is a regular on the main site, instructional videos, and CF Games competitor.  He is also a strength and conditioning coach at UC Riverside.

27OCT2009

5 x 200 m Rowing Sprints

Each of the 5 sprints will be done on a different dampener.  The first will be a 1, the second a 3 and so on.  There will be 3 minute rests between each round, so that each of you can hit each round as hard as possible.  

Skill work:

Pistols!  

Every one killed it on the deadlifts, but especially on the MetCon!  In each group once I yelled "2 minutes left!" everyone turned it up a notch and it was awesome to see you all put out to the end.  Awesome job. 

Monday 26OCT2009

Deadlift 3 X 5

MetCon:

AMRAP 10 minutes

4 Handstand Push ups

8 KB Swings 70/53

12 Sit ups

Saturday 24Oct2009

There will be a Member's WOD and a Newbie WOD tomorrow.  

Member's WOD:

3 rounds for time

400 m SPRINT

15 Hang Cleans 135/95

For the past couple of weeks I have been hitting the GOMAD (gallon of whole milk a day) diet to gain weight and strength quickly.  Well, that worked, however I put on a little bit more chub than I would have liked!  So, I am starting a new 8 week block of STRICT paleo eating.  

The past three days I ate 6 legitimate healthy meals each day, but I was starving all day long!  I knew I was getting the correct amount of protein, but I felt like my caloric intake must have been seriously down.  I found a great website called fitday.com that is FREE and very easy to use to input every single little thing you eat.  You can customize your food items, but this program has most of the food that is out there.  I input all of my food and I was right!  I had plenty of protein, but I was only getting 1900 calories out of 6 huge healthy meals!  

Try the website out.  I think you would be surprised one way or the other.  

Alex

FRIDAY 23OCT2009

BENCH PRESS- 3 SETS OF 5

THEN:

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES OF:

5 RING DIPS

5 HORIZONTAL RING PULL-UPS

5 HIGH BOX JUMPS

Good work this week. I'll be out of town until Wednesday, but Alex will take good care of you, and make sure that you're "comfortable". Tara will be running the San Francisco 1 day starting Saturday morning. She starts running at 9 a.m on Saturday, and finishes at 9 a.m on Sunday. Wish her luck! Also Murray Resinski is in Egypt right now preparing for his 6 day stage race across the Sahara. Make sure you keep us informed about your upcoming events and achievements!

Jason

THURSDAY 22OCT2009

50-40-30-20-10 REPS FOR TIME OF:

MEDICINE BALL SLAMS @20/14lbs

WALL BALL @20/14lbs

WEDNESDAY 21OCT2009

WORK UP TO 1 REP MAX POWER CLEAN

YOU HAVE 5 SETS OF 1 REP TO GET THERE

THEN:

5 ROUNDS FOR TIME OF

2 POWER CLEANS @80% OF 1RM

20 DOUBLE UNDERS

10 KNEES TO ELBOWS