Tom S. shredding the gnar at Alta Ski Area, an old-school skiers-only place (no snowboarders) in Little Cottonwood Canyon, about 45 minutes from Salt Lake City, Utah. Tom reps the CFSBK sticker on the bottom of his skis, and says that sticker is all over this resort, even on his kid’s helmet!
Tom has been skiing 35+ years (!). In his words: “My parents took my sister and me on a trip to Stowe, Vermont in the late 70’s, and I was hooked. In the last decade or so, I have really applied myself, and taken advantage of the terrain, especially in places like Utah, and Wyoming—both beautiful and gnarly! I love the fresh air, the challenges on the hill, making friends (skiers are that way, especially apres) and getting my sons hooked has only deepened my love for the sport. And CrossFit helps!”
Holiday Schedule Changes
Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
2016 Look Feel Perform Better Challenge Check List
Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Buy-in of $30 cash, given to Front Desk staff.
- Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
- Perform the Test WOD and record your results. This WOD is programmed for TOMORROW, but can easily be performed on your own at Open Gym.
- Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, “Why Should I Care About Nutrition Anyway?“
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2015 Working Wounded Games CrossFit Journal
A Risky Weightlifting Courtesy: Spotting for a Bench Press The Wall Street Journal
Wednesday's Programming
Back Squat/Front Squat
Performance
Heavy: Back Squat 85% x 1 x 2, Front Squat 85% x 1 x 2
Numbers based off recent 1RM.
Fitness
Back Squat: 2 x 5, Front Squat 2 x 5
Use same load at Exposure 1.
Post loads to comments.
Exposure 5/16
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Look Feel Perform Better Capacity Test WOD
AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 2 Minutes
3 Minutes Max Calorie Row
Post rounds, calories, and Rx to comments.
AG
A. Toes to bar
B. Emom 10
Even: 7 box jumps
Odd: :30 hollow hold
C. AMRAP 10
50 Double unders
10 Pull ups
Came in for a lonely Open Gym lifting sesh at 8 AM — the wrist is feeling very stiff from yesterday and I can't tell whether it's from all those pushups and chinups or if it was the dynamic work in the WOD, but either way I thought more pushups and chinups would be a terrible idea. Of course I know the coaches would have found something for me to do instead, but I admit I totally used the WOD as an excuse to go, "Screw you, conditioning!" and just get a little jump on Strength Cycle 😛
Squat 170x5x4. Hahaha, no wonder I felt like 180 was such a struggle last week — for some reason I had it in my head that I had done 170 the previous week and wanted to bump it up a little. I had actually done 160, so 170 would have been a more appropriate choice. Derp.
Press 72.5x5x3. My wrist was totally fine with this.
Deadlift 235×5. Whoa, heavy! I guess it's been a few weeks since I last deadlifted, but I was still unpleasantly surprised to find this weight so challenging.
7am with the Ladies (Jess and Melo)
Worked on mu transitions for awhile but then switched to push ups and ring rows due to some wrist pain. I probably won't mention today's workout to my OT. Heeheehee oops!
WOD
1:50
1:47
1:50
1:48
15 burpees
I couldn't do math so I thought I went too fast and went -7 seconds. Later, with calculator and coffee in hand I realized I was actually fairly consistent.
On another note I handed over my $30 and put my name on the wall for the LFPB challenge. It's official, I'm in!
6am squats with MeLo
Very wet and cold bike ride in but MeLo always makes you happier with her positive attitude.
HBBS – 240 x 5 x 2 – Moved well but felt surprisingly heavy on the front of my hips. Probably too much sitting and not enough moving in the previous few days.
FSQ – 215 x 5 x 2 – Moved well but was definitely listing to the side. See above.
WOD – 8 rounds + 12 squats. Should have gotten the full 9 but just couldn't do the last set of squats fast enough. Really need to push a little faster on squats, I tend to fall into a slow rhythm. Pull-ups all unbroken and push-ups broken up after round 5 or 6.
Row – 59 cal. Was on pace for 60 cal at 1:30 but fell off a little at the end.
OG
Good news:
I managed 3×5 Pull-ups today! First Pull-ups in 8 months!
Bad news:
My hip has gotten worse, so I had to quit halfway into my Squat workout.
Shiiiiiiiiiiiiiiii…
Small 6am with MeLo
LBBS: 205x1x2
FSQ: 175x1x2
These are actually the same weights from last week, but I tweaked the muscle on the outside of my lower leg this morning, so I was being a little cautious.
WOD: 6 rounds + 7 push-ups. Scaled to ring rows and push-ups with a band around my upper arms. Spent a lot of time shaking out my arms for the push-ups. Got to 46 cals on the erg.
Make-up and OG lifting.
Back squat: 165x12x2
Front squat: 140x12x2
Press: 110x5x3
Deadlift: 245×5
Barbell lunges:115x8x3
Barbell Rows 115x10x3
Rest Day Recovery Workout
12:00 Mobility and Soft Tissue work
Crossover Symmetry
2 sets of 12 reps each of 6 different exercises
Reverse Hypers
+50x15x4
Sled Drags
Forward Drag 180'
Backward Drag 180'
4 Sets Each
Assault Bike
100 Cals: 12:32
Avg Watts 190/ 3.9 Miles
Rest 2:00
150 Cals: 15:44
Avg Watts 222/ 5.4 Miles
5:30pm w/ Whit & Jeremy
MU work: 3 rounds. I added 3 kipping MU at the end of each round. Worked on making the MU as strict as possible after Whit mentioned I was adding a very small kip to initiate the transition. Glad to work the mechanics.
Metcon: 1:29, 1:30, 1:30, 1:27. Runs were quick and all HSPU strict and unbroken. Total time 8:56.
5:30 class
Back squat 277x1x2
135×5
185×5
225×3
255×2
277x1x2
Front squat 247x1x2
225×3
247x1x2
10 min AMRAP
10 rounds + 11 reps
52 cals on the row
630 class – Whit did a great job breaking down the muscle up skill, had some fun working on the transitions and false grip. Still have a hard time doing a dip on the rings, singles is all I got.
WOD times per round, 63# all unbroken. Could have pushed more on the run, might have done 75% out of the gate.
2:06
2:07
2:03
2:00
Double dipped with AG – played around with T2B, box jumps and hollow holds.
Workout – was only able to string together 5 DU, still the hardest thing for me, didn't help I was hangry and the hands shot from T2B. Looking forward to squatting tomorrow.
quick afternoon session:
3 RDS
-8 L, 4 R single leg squat with 15# db … L getting better, but these are still so hard on that side
-6 L, 5 R single arm seated DB press (25#) – moderate
-BB Drillz
CLEAN (kilos):
35: high hang, hang, floor
45
50x1x2
55x1x2
60
65x1x3 (90%)
-feeling pretty sharp. tried to move my feet a bit more and make the transition from throw to catch quicker. was tempted to go higher, but happy to be patient.
4 Rounds, not for time but minimal rest:
2 kipping muscle ups (strung together… tried 3 a couple times, but not quite there)
unbroken handstand walk (got about 20', 16', 16', 12' on each round)