WOD

50-40-30-20-10

Kettlebell Swings

Situps

Josh Stack Pressed 52K's of kettlebells last week.  Truly Amazing!!  (in this picture he gives it the thumb down) He is holding in his hand a 32k and a 20k! If you wanna get stronger, his Class is Tuesday at 530.  If you wanna get Smarter his blog is here. 

Brad and Jane, Rock and Row!!  hahaha thats funny!

15 Pull ups, 30 back squats

20 pull ups, 45 back squats

15 pull ups, 30 back squats

10 pull ups, 15 back squats

For those who haven't seen the new schedule changes yet, please take a look at the monday and thursday schedule, we will no longer be having a 7:30.  

I've been noticing a lot of people with minor aches and pains lately, be sure you're listening to your body, if your body is telling you something, please listen to it.  I know sometimes that all we want to do is to start and finish the workout no matter what the consequences, but if your body is telling you something else, perhaps starting and finishing a prescribed workout is not the best thing for you, remember that we can scale a workout to anyone's needs.  

Let me know if you're experiencing any significant wear and tear on your muscles, joints, or anything else in your body that needs some attention and I'll do my best to recommend some exercises, give you my opinion on what it is and how to treat it.  I may not know all the answers, but I know I can find them if you ask the questions.  

Dave's challenge:

as many toes-to-bar as possible in 2 minutes.

Please check the schedule,  we have made a few changes Monday  and Thursday evening.  The last WOD will be at 6:15pm.  Danzan Ju Jitsu will be held from 7pm til 9pm.  This is a bit different from the popular form of Gracie Ju Jitsu as you may have seen in MMA on TV.  This will more resemble a Steven Segal movie.  All CrossFitters are welcome to attend.  Stay tuned to learn more in the coming weeks.  Sensei David is a 4th Degree Black Belt and has been instructing for several years.  He came highly recommend by our own Kat DiFrancesco. 

Want to be on the Affiliate team.  Tryouts will be workout based and starting next weekend.  Its a good time to start working the weakness you have been procrastinating. 

Todays WOD

"Alternating 500's"

We will have 3 people share a rower.  You will row a 500m sprint then rest 2 turns,  for a total

of 5x500m.  2/1 rest to work ratio. 

If this is confusing, just show up and we will show you when you get here.

Today is a great day to bring in that friend that keeps talking about it but never shows up to meet you.  This workout is  beginner friendly but will smoke the most fit out there.   Hope to see lots of you today!

Fight Gone Bad!

3 rounds of

1 min SDHP 75/55

1 min Wall Ball Shots

1 min Box Jumps 20in box

1 min Push Press 75/55

1 min row for calories

Rest 1 min.

Just like the UFC this will last 3, 5 min rounds.  Of course unlike the UFC, our workout is scalable to anyone.

Rebecca, gives it her all,  Placing 7th overall.  Not bad for just giving birth 5 months ago.  Thats why she is our nutritionist!!

I am glad to report David doesn't have a fractured vertebrae.  He has some tendon damage and is already on the mend.   

Team NRG for the affililate cup?  Who wants to go to Seattle?  More details later.

How is the Challenge going?  Who's winning?  I have a couple people in mind that are at the top of my list.  How about yours?

Todays Workout

Kettlebell health press

5x5 then.....

15-10-5-10-15

Pullups (chin over vertical plain)

Split Squat Jumps

Body Blaster Burpees

Pushups / Ring Pushups

Damon, the man behind the scenes.  this guy made sectionals happen this year.  Get on his blog and let him know what an awesome job it was. www.wasatchcrossfit.com  I can't imagine the hours behind the hours that were put in.  On top of that he runs a great box, business and is a family man to boot.  Way to set the standard Damon!

AMRAP in 10 minutes of:

7 Deadlifts

7 Hang Cleans

7 Front Squats

7 Push Press/Jerk

Rx'd Weight 95# for men, 75# for women

Because the weight is pretty light and the time is pretty short, this should be (as all CrossFit workouts are) maximal effort.  Every repetition will count so even if you don't think you can finish a full round it doesn't mean you shouldn't start, good luck, I know we'll see some awesome scores up on the board today!

Thanks for all the concern that you all have shown for my back injury, I'll be getting an X-ray today on it and hopefully will have more answers as well.  I'll keep you all posted.  One thing i've learned from my little experience and I try to convey the message to you all everyday, is that proper form comes before everything else.  In the heat of competition, sometimes one can get so wrapped up in performing a repetition so ruthlessly aggressive that you disregard your own safety... stay true to form, always practice full range of motion, safety and proper form!

Tor cranks out some rapid-fire double unders on his way to a 7th place finish at sectionals

Dave's Challenge:  200 meter sand bag sprint

Saturday Morning at 11am is Ladies only kettlbell Class, taught by our very own RKC Kelly John. 

We have a couple of things on the horizon, if you are interested in them, I am interested in getting them for you.  How about an olympic lifting class one night a week.  How about a self-defense class a couple of nights a week.  Pilates?  We have so many talents within our own pool of people, it would be a shame to let them go to waste.   How about a Biking club, or running club when the weather breaks. 

Don't think we are changing what we do.  CrossFit NRG is all about General Physical Preparedness!  But we can learn some skills and have fun as we stay healthy and prepared.

March is SUBMIT YOUR FAVORITE PLAYLIST.  Please limit your playlist to 10 songs.  Submit to myself or Dave and we will put it on the IPOD.  If you don't like our list, lets see what you can put together.

Last thing.  CrossFit NRG is CrossFit,  CrossFit 801 is CrossFit, Ute CrossFit is CrossFit, SLC CrossFit is CrossFit, Draper CrossFit is CrossFit. All of the CrossFit Affiliates across the world are CrossFit.  That is all I need to say about that!

Today's WOD

TABATA

Dumbell Snatches

Burpees

Double Unders

Row for Calories.

This workout will take 15:50 Seconds.  with 1/3 of it rest.  Might as well look on the bright side.  Remember Dr Tabata's system only works with max effort.  Your score will be your total reps of each interval.

Dave's Challenge:  as many Split Lunge Jumps as possible in 60 seconds.

40 Ab Mat Situps, 5 Squat Cleans

30 Air Squats, 5 Squat Cleans

20 Pull Ups, 5 Squat Cleans

10 Burpees, 5 Squat Cleans

The greatest thing about competition that I learned from this past weekend, is what my weaknesses are.  That's the great thing about CrossFit and about competing with other people from all over the state, you know where you stand in relation to what other people's abilities are.  I'm going to piggyback on what everyone else has already said on the subject of how proud I am of everyone who made it out.  From the spectators from NRG to those of you who manned the t-shirt tables and helped checked people in to the judges who kept their athletes in check with what they have learned through their CrossFit experience.  

Bryce gettin' down and dirty with the Prowler

Dave's Challenge:

4  x 400 Meter Sprint repeats with 2 minute rest intervals.

Here are the Final Results,  you can see the 1st day didn't really favor us that much, but we came out on the second day and whooped it on.  Way to go NRG!  Some of my favorite high points this weekend were, (other than finishing an event)  Bryce was unsure if he could even complete the deadlifts in event two, went out anyway and pulled his old max for 5 reps!,  Cody pushed a sled his own bodyweight barefoot through staples,  Jay, continually climbed the ladder through all the events, with double adreneline flow and emotions as he cheered on his wife and competed, Tor wore the event t-shirt and smashed it, Dave, placed 1st on the last event, with a possible broken back (he's getting xrays today)  Rebecca, (5 months post pregnancy) placed 7th overall with a 3 place finish in the last event, smoking Miranda and Robyn (favorites after day 1) Um let me see, oh yeah, MARY TOOK 1ST PLACE!

OF course we couldn't have done it with out all of your support! Thank you to all of you who came up 

and judged, volunteered, cheered, photographed, filmed and held us together.  Emotions and adreline were on high.  We had so much FUN!

This event was amazing, I can't even express the positive cheering from all affiliates, the amount of energy was electrifying.  We had Affiliates from all over UT and NV.  I had so much fun talking with other athletes, owners, family, friends, coaches, trainers, old and new.   Thank you all for being there.  Now lets get ready for the affiliate cup.  We are sending a team to regionals.  Let me know if you would like to try out, we only get to send 3 men and 3 women.  (Mary and Tor will be going as individuals)

Today's Workout.

Power Snatch 115, 75

1 on the first minute, 2 on the second, 3 on the third minute,  continue on as long as you are able. 

OH and "fight for Air" was this weekend.   Team NRG did awesome at this event.  Many took their category.  Check out the results here.  

I am so impressed with how many volunteers and competitors we are sending.  I believe we are sending more Volunteers which just shows what a community we are so lucky to have at the NRG.  Thank you for making it what it is.  

Todays Workout.

"Nancy"

5 rounds of 

15 Overhead Squats

Run 400 Meters

The NOONERS rock the snatch test,  Check out the lockouts!

Its great to have Sammy back,  Lorenzo, Devin, Jeremy did their first test, Jag got 100 in the first 5min, Matt increased 40%  All PR's.  Conrgats!