Monday 170501

Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts.
When it came to fitness his motto was “100 percent or it’s not worth the hassle.”
Łucki is survived by his wife and son. 

Mountain Meltdown TICKET Available to purchase…..If you’re interested in participating in this yearly epic event, let us know and we will get you in touch with Elijah C. 801-866-2473 eecarino@gmail.com

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Miron (Mirosław Łucki)
5 Rounds for time of:
800-meter run
23 Back squats, ¾ body weight
13 Deadlifts, 1 ½ body weight

* Scale weight, reps  and movement accordingly to maintain good mechanics through Hero WOD. Work progression of movement as needed.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND

1. Strength
Pause Front Squat
4×10
Keep it Light
Speed out of the bottom.

2. Met-Con
“Jackie”
Row 1k
50 Thrusters 45/35lbs
30 Pull-Ups
Row hard enough to get a good score, but not so hard that you cant fly through the other two movements.
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3. Accessory
10×3 Strict Ring Dips
Add weight and work up each set if possible but keep a good hollow
body and reps fast.
These should be very controlled and perfect. Focus on ensuring you
truly find the end ranges of motion at the top and bottom

Friday 170428

The 2017 CrossFit Video Contest asked filmmakers a few broad questions: What is CrossFit to you? What does it mean? How does it feel? What does it look like? Below is the winning video for 2017, watch it and think to yourself, What is CrossFit to me? What does it mean? How does it feel?

3rd Place Winner… “CrossFit is Triumph”

“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.” – Joe Fowler

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. If you don’t have gloves, show up anyway!
8a – Skills
9a – WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility- Striking
Prepare to for..

WOD: “AGOQ Workout 1”
For time:
100 Dumbbell snatches 50/35, 40/25, 30/15
80 Cal. row
60 Bar-facing burpees over
40 Muscle-ups / Progression

* Scale weight, reps  and movement accordingly to maintain good mechanics through the chipper. Work progression of movement as needed.  Ask your coach for help.

COOL DOWN

Above and Beyond
1. Lift
Back Squat 4×4 @70-80% 1 RM
No oly’s, belt, or sleeves. Root your feet. Clean up your movement. No need to pause in the bottom but stay in control on the way down and be aggressive
on the way up.

2. Conditioning
Alternating EMOM 20 Minutes:
1. 15/12 Calorie Row
2. 10 Front Squats 185/125lbs
3. 15/10 Calorie Assault Bike
4. 10 Handstand Push Ups
*Perform one movement each minute. 5 rounds of each movement total. Go as hard as you can on the machines to get the work done as quick as possible and then prepare yourself to either pick up the bar or get right to the handstand push-ups on the start of the next minute.

3. Accessory
Neutral Grip Dumbbell Strict Press:
20 Second Hold at the top Straight into Max Set of dumbbell strict press
Use 50% of your 1RM Barbell Strict Press (each dummbell should be 25% of your 1RM)
Add 5 pounds to last week.
As you see the hold makes the press very tough. The purpose here is to show you how challenging it is to keep a tight midline, neutral spine,
and powerful pressing position but to reward you for being able to do so.

Thursday 170427

Pizza Tag

Today, there will not be a 7pm YOGA, instead there will be a 615p Striking 30 minutes and Stretching Sara B Yoga  style class!!

The 2017 CrossFit Video Contest asked filmmakers a few broad questions: What is CrossFit to you? What does it mean? How does it feel? What does it look like? Below is the winning video for 2017, watch it and think to yourself, What is CrossFit to me? What does it mean? How does it feel?

2nd Place Winner… “Putting Retirement on Hold”

“The story of my dad finding CrossFit in his 70s.”
-Tom Harrison

WOD: “Uncensored”
EMOM for 13 min
30 double unders
3 Man Makers 45/30 35/20 25/10

* Scale Dumbbells lbs accordingly to maintain intensity and good mechanics through EMOM, work progressions on Double Unders.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

 

Wednesday 170426

 The 2017 CrossFit Video Contest asked filmmakers a few broad questions: What is CrossFit to you? What does it mean? How does it feel? What does it look like? Below is the winning video for 2017, watch it and think to yourself, What is CrossFit to me? What does it mean? How does it feel?

CrossFit has shown me that even if you’re scared, just go for it. I may not ever make the Games, or be Fittest On Earth, but CrossFit is the path to the best version of myself.”
– Jeff Puryear

Thursday at 615p will be 30 minutes of Striking followed by 30 minutes of YOGA. 

Dynamic Warm-Up – Mobility
Prepare to for..

Atlas Stone to Shoulder 

WOD: “My Play-ground”
1 Mile Run
21 Kettlebell Swings red/green, green/blue, blue/yellow
21 Stone to Shoulder (P1THBU)
800 Meter Run
15 Kettlebell Swings red/green, green/blue, blue/yellow
15 Stone to Shoulder
400 Meter Run
9 Kettlebell Swings red/green, green/blue, blue/yellow
9 Stone to Shoulder

COOL DOWN

ABOVE AND BEYOND

1. Strength

Push Jerk – 5×3
Perfect reps only
Pause in the catch to ensure you are in full balance and control.
Cleaning up movement should not exceed 70%. If the movement feelsgood make your way into the 80’s.


2. 
Conditioning
AMRAP 7 Minutes:

8 STO 115/75
3 Bar Muscle Ups
Age Division Modification:

AMRAP 7 Minutes:
8 STO 95/65
6 Pull-Ups
The transitions are just as important as moving smooth. Everything should burn somewhere around 5 minutes in. That is when you need to fight to keep going.

3. Accessory
4 Rounds for Time:
50ft Sled Push (Steady March)
20 D-Ball Box Step Ups 100/80# to 16/12″

Age Division Modification:
4 Rounds:
50ft Sled Push (Steady March)
20 D-Ball Box Step Ups 80/50# to 16/12″

Tuesday 170425

We are adding another class…..Saturday’s at 8a we are adding a “Skill Class”. This is an open class for anyone that has “goats” (weaknesses), they are wanting to work on and master. There will be a coach there to help you with progressions, techniques, cues, etc.. If you are trying to master the kipping pull up, double unders or ring muscle ups, etc this is the hour that you can spend working on it! We will still have the 8a Striking class too!

Thursday at 615p will be 30 minutes of Striking followed by 30 minutes of YOGA. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Front Row”
Front Squat – Heavy Single

High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single

Intent:  Find a balance between our load, or intensity, and technique with the heavy singles. This “sweet spot” is where we see the most progress in our fitness.

COOL DOWN

ABOVE AND BEYOND

1. Strength

Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%.
Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s.


2. 
Conditioning
5 Rounds:
Row 1 min for Max Calories
Rest 3:00
Shoot for a PR every round. There is enough rest that there is no excuse not to try and break the rower each round.

3. Accessory
Romanian Deadlift
4×8
Keep these very slow and controlled on the way down, and be aggressive on the way up.

 https://www.youtube.com/watch?v=XowKMitOVNc

Monday 170424

Coach Scott – 1st place Master’s

Boyd S, First Place Intermediate Men, and Travis J 2nd Place!

Elijah, Brandon, Jesse, Russ @ FitCon

Congrats to Scott, Boyd and Travis for podium finishes at Festivus Games at Roy CrossFit this last weekend. A big shout out to Elijah for filling in at the last minute to fill the 4th team member right before 3.2.1. GO!

We are adding another class…..Saturday’s at 8a we are adding a “Skill Class”. This is an open class for anyone that has “goats” (weaknesses), they are wanting to work on and master. There will be a coach there to help you with progressions, techniques, cues, etc.. If you are trying to master the kipping pull up, double unders or ring muscle ups, etc this is the hour that you can spend working on it! We will still have the 8a Striking class too!

Thursday at 615p will be 30 minutes of Striking followed by 30 minutes of YOGA. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
3 x 6 push jerk – increasing load each set. Aim to perform a set of 6 at a higher load than will be used for the workout.

WOD: “Online qualifier #3″
21-15-9 reps for time of:
Shoulder to overhead 135/95, 115/75, 95/55
Chest to bar pull-ups

* Scale weight accordingly to maintain good mechanics through WOD.   Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND

1. Strength
Pause Front Squat
4×10
Keep it Light
Speed out of the bottom.

2. Met-Con
“Jackie”
Row 1k
50 Thrusters 45/35lbs
30 Pull-Ups
Row hard enough to get a good score, but not so hard that you cant fly through the other two movements.

3. Accessory
10×3 Strict Ring Dips
Add weight and work up each set if possible but keep a good hollow
body and reps fast.
These should be very controlled and perfect. Focus on ensuring you
truly find the end ranges of motion at the top and bottom

Friday 170421

 There will NOT be an oly class on Saturday at 6a. 

Saturday Schedule:
6a –  Sorry NO Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. If you don’t have gloves, show up anyway!
9a – WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility- Striking
Prepare to for..

WOD: “FranTic”
4 Rounds of:
Calorie Bike 21/18
18 Thrusters 65/45, 55/35, 45/25
15 Pull-ups/ Progression
600m run

* Scale weight and movement accordingly to maintain good mechanics through rounds. Work progression of movement as needed.  Ask your coach for help.Above and Beyond

COOL DOWN

2. Conditioning
5 Rounds:
Run 800m
Rest 3:00

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

4. Gymnastics
3 Rounds:
30 Alternating Pistols
30 Push Ups
Rest :60

Thursday 170420

Schedule Changes Starting This Week – We are excited to introduce Striking into our constantly varied, fully functional programming due to the increase in overall fitness, core strength, rotational speed and power. With this we will be having a Striking and Stretching Class every Thursday at 6:15p instead of YOGA. The 715p YOGA class is cancelled until further notice. We have also added a Striking Class every Saturday at 8am. If you need a pair of gloves, we have them in stock!

Today, there will not be a 7pm YOGA, instead there will be a 615p Striking and Stretching class!!

WOD: “Tabata to the 3rd”
3 Rounds of Tabata
20 seconds on 10 seconds off of:
Box Jumps
Ring Dips
Assault Bike
90 seconds rest in-between each event

* Scale movement accordingly to maintain intensity and good mechanics through tabata, work progressions.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

 

Wednesday 170419

Schedule Changes Starting This Week – We are excited to introduce Striking into our constantly varied, fully functional programming due to the increase in overall fitness, core strength, rotational speed and power. With this we will be having a Striking and Stretching Class every Thursday at 6:15p instead of YOGA. The 715p YOGA class is cancelled until further notice. We have also added a Striking Class every Saturday at 8am. If you need a pair of gloves, we have them in stock!

Our thoughts and prayers go out to the family and friends of Dakota Kilburn who was killed after being hit by a car on Monday evening in Syracuse. Dakota attended our Summer Football camp a few summers ago with Coach E. RIP Dakota. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “DT”
5 Rounds:
12 Deadlifts 155/105, 135/95, 115/85
9 Hang Power Cleans 155/105, 135/95, 115/85
6 Push Jerks 155/105, 135/95, 115/85

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

* Scale weight accordingly to maintain good mechanics through WOD.   Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND

1. Strength
5×3 Split Jerk
Perfect reps only
Triples can be successfully done between 60 and 90%

2. Gymnastics
Every 5 Minutes for 15 Minutes
Ski 1k/800m
Max Rep Kipping Handstand Push-Ups in 2 sets

Tuesday 170418

The Macrolute Nutrition Challenge Has Come To An End. The winners are Amy Miller, Jeremy Webb (not shown above) and Brandon Charleson who won overall spirit, he too saw great results. Everyone who participated in the Macro challenge saw great results and naming the winners was challenging. Keep on “Macro-luting” and stay tuned for our next challenge. 

Schedule Changes Starting This Week – We are excited to introduce Striking into our constantly varied, fully functional programming due to the increase in overall fitness, core strength, rotational speed and power. With this we will be having a Striking and Stretching Class every Thursday at 6:15p instead of YOGA. The 715p YOGA class is cancelled until further notice. We have also added a Striking Class every Saturday at 8am. If you need a pair of gloves, we have them in stock!

Park City Mountain Meltdown –  There are still 50 spots open, sign up ASAP to participate in an epic event that Chris Spealler puts on every year. Not sure if you can do it, here is a  teaser and heads up on what movements are going to be at the Mountain Meltdown. As always, be prepared for the unknowable. It’s what makes CrossFit fun! Like any other CrossFit WOD, there are scaling options. 

  1. There will be no muscle up or jump rope (double unders, triple unders, skipping, etc).
  2. All athletes should be proficient at the squatting movements in the 2017 Open.
  3. There will not be a “pack” this year for Gnarly.
  4. NEW for 2017 will be a Trail Run. That’s right, single track fans! Plan shoes accordingly.
  5. You will run up the 1.3k bobsled
  6. You will run 400m… up the Ski Jump
  7. There will be a 15′ Rope Climb in one of the WODs. Gnarly… don’t worry about how well your shoes grip that rope. Wink Wink nudge nudge.
  8. Beer in a backpack will not count as a “burden element”.
  9. There shall be burpees. And boxes.
  10. You should know how to do Thrusters, and bonus points for looking video on the fly.

The Mountain Meltdown is unlike anything that we’re able to do in a gym week in, and week out. It’s a party where hundreds of our closest friends gather in Park City, UT to celebrate our life of fitness. This year is even more special in that it is CrossFit Park City’s 10th Anniversary!

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Row then Run for your Life”
6 Rounds:
500 Meter Row
400 Meter Run
5 sets combo of 1234, side step 2143 (1set)
*Partners complete full rounds, then switch.
(Three rounds per partner.)

* Scale distance and movement accordingly to maintain good mechanics through WOD. Work progression of movement as needed.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND
Metcon is optional 3 & 4 mandatory

2. Met-Con
“Grace”
30 Clean and Jerk 135/95lbs

3. Strength
Zero Bounce Deadlift 4×4
@60-80% of 1RM

4. Gymnastics
EMOM for 10 Minutes
15 Toes to Bar
15 Burpees to 6” Target
Alternate Movement