“Paleo-ish Challenge” Many of you have been hearing about this whole Paleo diet thing, that people have been talking about and may be unsure as to what it is. Here we are going to talk about the simple basics of what eating Paleo is and get into a little more detail as to what our fun [...]
Old school pic, same style. Ever wonder why the clean and jerk hasn’t really evolved? Because it’s the most efficient way to get that weight over your head.
WOD
12 min cap
-Find you max weight from shoulder to overhead-
use any method you like, starts at your shoulder, ends up locked out overhead
Comments: Do you think 3 days of the CrossFit games could be considered an endurance event?
Good question. Why do people always associate endurance with fitness? Although and important part of fitness, it does not encompass fitness.
WOD
Run 1200 meters
63 Swings
36 Pull ups
Run 800 meters
42 Swings
24 Pull ups
Run 400 meters
21 Swings
12 Pull ups
Comments: Do you think our community in Park City has a misconception of what fitness really is and requires?
Don’t know what this is but it must make your posterior chain stronger. It’s your warm up for tomorrow
WOD
5-3-1-5-3-1
Back Squat
Comments: New tees are in! Swing by the desk and pick yours up!
First time with footsies in the sand
NO CLASS AT 5:30 PM! BBQ AT NAT AND BOOMERS AT 6 PM!
WOD
3 Rounds
30 Push ups (hands release at the deck)
21 Overhead Squats (95/65)
Comments: We are ordering the wrist wraps at the end of the day so if you want a pair make sure to bring in your $20, put it in the envelope on the desk and write your name on it. Thanks!
Landon gets some strong man work in!
WOD
Teams of 2 complete the following:
Run 1 mile
100 Thrusters (95/65)
200 Meter Farmers Walk (52/35)
3:00 worth of l-sits
Comments: You can scale the l-sit to a tuck position, hang from a bar, or one leg out at a time. Do you have to scale them?
Russ and Greg getting their row on
WOD
Snatch Pull
3-3-3
Muscle Snatch
3-3-3
Post:
AMRAP 7 min
7 Wall Ball
7 Push-ups (feet on med ball)
7 Sit ups (with med ball overhead)
Comments: Who is coming to the BBQ at Nat and Boomers on Monday night? We need a head count so we have enough meat people! Otherwise you go hungry and I eat it all!
The Pit Crew in full support this weekend!
WOD
20 Back Squat
40 Toes to Bar
60 Swings
Comments: If you want a pair or the wrist wraps there is an envelope on the desk. Throw a $20 in and write your name on the outside of the envelope. The order is going in on Monday so don’t forget!
Heat 4 of the first night at the Games. First time the competition has been under the lights.
WOD
“Death by Clean and Jerk”
1 Clean and Jerk the 1st min, 2 the second, 3 the third, and so on till you can’t reach that rep range
(135/95)
Comments: What is your favorite tshirt of all time, and do you still have it? Think long and hard, so many to choose from.
Eric in mid muscle up on the first WOD at the games.
WOD
20 Burpees
40 Box Jumps
15 Burpee
30 Box Jump
10 Burpee
20 Box Jump
5 Burpee
10 Box Jump
Comments: Lets have a BBQ at the gym this summer. Who is in?
The Games are finished! We can not thank you enough for all of your support!
SCHEDULE
OPEN GYM FROM 6-10 AM
-make sure to be there before 9:15 am to get your workout in
AFTERNOON CLASSES REGULAR SCHEDULE
WOD
4 rounds
Run 400 meters
50 Squats
-if you need to scale down just do less squats: 20, 35, 40, whatever you need to
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