CrossFit Cedar City

Saturday-Sunday, January 28-29

2012-01-27T19:00:00.000-07:00

The first month of 2012 is almost gone... have you made the most of the last 30 days? What can we do to make the next 11 months some of the most powerful in your life? Let us partner with you in achieving your goals!

Saturday 8 a.m. WOD - Free to friends and family.

Bring someone along for a team-style WOD, or join your fellow CrossFitters for a good time, CFCC style.

Sunday - REST DAY

Friday, January 27

2012-01-26T20:00:00.001-07:00

Knees to elbows, your friend and mine.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Skill

Squat Clean

Met Con

"Just Clean It"
every minute on the minute

1 Squat Clean for load

Score is total weight of completed lifts
Two attempts max per minute
Missed attempt = add 10 Burpees to the Cash Out

Cash Out

30 Burpees

Thursday, January 26

2012-01-25T17:32:00.004-07:00

When we say chin above the bar, Megan knows what we're talking about and she delivers.

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Kettlebell Skill

Strength

1A. Bench Press 10 - 8 - 6
1B. Handstand Walk/Practice

Met Con

5 minutes: Row 500 meters + max Sit-Ups
Rest 2 minutes
4 minutes: 100 Double-Unders + max Pull-Ups
Rest 2 minutes
3 minutes: 200 meter Sprint + max Kettlebell Swings, 1.5/1 pood
Rest 2 minutes
2 minutes: max Hand Release Push-Ups
Rest 2 minutes
1 minute: max Air Squats

Score is total (max) reps.

Wednesday, January 25

2012-01-24T21:16:00.002-07:00

Just hangin' out...

Open Gym 6 - 9 a.m.

NEW Mobility WOD class 6:30 - 7:30 p.m.

This class is available to all CrossFit Cedar City members at no additional charge.

Tuesday, January 24

2012-01-23T21:01:00.004-07:00

You can see our 5:30 p.m. class hard at work in this photo...
Excellent work being done, everyone!

Today's WOD

Warm Up

2 minute Jump Rope
Dynamic Warm-Up
Gymnastics Skill

Strength

1A. Deadlift 3 - 3 - 3
1B. GHD Raises 10 - 10 - 10

Met Con

AMRAP in 15 minutes

1 Rope Climb, 15 ft.
10 Sumo Deadlift High Pull, #95/65
15 Med Ball Cleans, #20/14
20 Double Unders

Monday, January 23

2012-01-22T20:00:00.001-07:00

Everybody loves Gloria! A newer member to the gym, Gloria always comes with a cheerful spirit and can-do attitude that spreads joy through the box. We love having members of all ages and walks of life at CrossFit Cedar City. If you know someone who's just not sure about whether "they" can do CrossFit, let someone who is in a similar place in life encourage them to just go for it. Our trainers are committed to meeting athletes where they are, and our members are gracious to the bone. WHY NOT!

Today's WOD

Warm Up

500 meter Row

Dynamic Warm Up

Body Weight Skill

Strength

1A. Shoulder Press 10 - 8- 6
1B. GHD Sit Ups 10 - 10 - 10

Met Con

Fitness Elevated WOD
5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5

Clean and Jerk, #135/95

Box Jumps 36"/30"

Rest 3 minutes

Cash Out

1000 meter Row at 80%

Saturday-Sunday, January 21-22

2012-01-20T19:00:00.000-07:00

Rob, Tyler, and Scott recuperate after a WOD. This captures what Saturday mornings are often like! Join the fun, and bring a friend.

Saturday 8 a.m. WOD
Team format, introduce someone to CrossFit for FREE

Sunday - REST DAY

Friday, January 20

2012-01-19T21:10:00.002-07:00

Brian Nichols looks like he's floating in the air while moving through his knees to elbows.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Strength

1A. Squat Clean & Jerk 3 - 3 - 3 - 3 - 3
1B. GHD Raises 8 - 8 - 8 - 8 - 8

Met Con

Wod Club Open #3

50 Toes to Bar
40 Box Jumps, 24"/20"
30 Bar Facing Burpees
20 Sumo Deadlift High Pull, #95/65
10 Overhead Squat, #95/65

FOR TIME

Thursday, January 19

2012-01-18T23:09:00.003-07:00

Like everyone else, Chad Hardin gave his all in "Angie." It's notable that Chad went to his knees after completing a good number of standard push-ups, and that he has crossed another personal milestone... He is down 50 lbs. in his quest for better health, and is setting his next goal even now. Congratulations, Chad, and keep up the GREAT work!

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Gymnastics Skill

Strength

1A. Bench Press 5 x 3
1B. Weighted Chin-Ups 5 x 5

Met Con

"Just Snatch It"

Perform 1 Squat Snatch per minute* for 15 minutes.

FOR TOTAL LOAD

*Add 100 meters to Cash Out row per missed attempt. Two attempts allowed per minute.

Cash Out

750 meter Row

Wednesday, January 18

2012-01-17T21:19:00.003-07:00

Open Gym 6 - 9 a.m.

5:30 and 6:30 p.m.
will meet to replace Friday's canceled classes

Tuesday, January 17

2012-01-16T21:07:00.002-07:00

Another spouse has joined the ranks at CrossFit Cedar City, and we are glad to have him. Eric Morrow has seen how much Ruth enjoys CFCC and has been hitting the WODs hard since joining us a few weeks ago. He attacked "Angie" with all he had, as you can see in the picture above. This is going to be fun, Eric!

Today's WOD

Warm Up

1 minute Jump Rope
Dynamic Warm Up
Shoulder Mobility

Strength

Deadlift 5 x 3
Muscle Ups 5 x 3

Met Con

3 rounds FOR TIME

50 meter Sprint
5 Squat Cleans #155/115
10 Ring Dips

Monday, January 16

2012-01-15T21:20:00.004-07:00

We had a great time in Heber City at the "Hoist with Heart" Olympic weightlifting event benefiting Special Olympics Utah. Our group represented CrossFit well, and we had a great time cheering one another on and being inspired by people who only train in weightlifting and can snatch and clean and jerk impressively. Overall, our group had several PRs, and even some Utah State Records in a few categories. Without exception, our lifters had a great time and we want to highly encourage others from our gym to participate in upcoming weightlifting events, including the Utah Summer Games.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm-Up
Body Weight Skill

Strength

1A. Back Squat 5 x 3
1B. Hand Stand Push Ups 5 x 5

MetCon

3 rounds FOR TIME

20 Back Extensions
20 Lunges
20 Push Press, #95/65
20 Russian Kettlebell Swings, 2/1.5 pood

Cash Out

100 Double-Unders

Saturday-Sunday, January 14-15

2012-01-13T19:00:00.001-07:00

The third annual Polar Plunge, "Freezin' for a Reason," is coming on January 21, benefiting Special Olympics Utah. Last year a couple individual members of CrossFit Cedar City participated for the cause. Is anyone interested in putting together a team? Our gym is full of people who care and who give... let's show our support, in the same spirit these ROTC guys are showing in the picture below. Register at http://www.sout.org/polar-plunge.

Saturday

8 a.m. WOD - Feel free to bring friends and family!
--

GOOD LUCK to all CFCC athletes participating in the

2012 Hoisting with Heart
USA Weightlifting event supporting the Special Olympics
Wasatch County Recreation Center
345 W 600 S, Heber City, UT 84032

The event begins at 11 a.m.
Athletes, registration and weigh in is 9 - 10 a.m.
--

Sunday - REST DAY

Friday, January 13

2012-01-12T20:00:00.000-07:00

You've heard Gene Simmons sing "Thunder" and "Back in Black" hundreds of times at the box... this is a stirring performance, honoring the men and women in our armed forces. We have several veterans, active, and reserve members at CrossFit Cedar City, and we will never grow weary of recognizing what you and your comrades give for us.

If you watch closely at 1:00, I think I see Brent Bergener in the front row, and again around 3:20, maybe with a little headbanging going on. Didn't see Val, Ryan, or Boyd, but maybe someone else will spot them? Post to comments.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Kettlebell Skill

Strength

1. Deadlift 8 - 6 - 4 - 2

Met Con

"Angie"
FOR TIME

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Thursday, January 12

2012-01-11T21:38:00.003-07:00

Lookin' good, Amanda.

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Gymnastics Skill

Strength

1A. Power Snatch 3 - 3 - 3 - 3
1B. Renegade Rows 10 - 10 - 10 - 10

Met Con

AMRAP in 20 minutes

Run 200 meters
7 Thrusters, #95/65
7 Burpees
7 Knees to Elbows

Wednesday, January 11

2012-01-10T19:00:00.000-07:00

Thanks, Jeremy, for sending us a photo of you playing in the desert. Congratulations on your second in class finish in the "Duel in the Desert, Parker 250." Any other members wanting to show us what you do with your CrossFit body when you're playing hard, please forward pics to bryant@crossfitcedarcity.com.

Open Gym 6 - 9 a.m.

If you're competing in this weekend's weightlifting event benefiting Special Olympics, or are participating in the open competition taking place right now, this is a great time to get some work in!

Tuesday, January 10

2012-01-09T20:00:00.001-07:00

Dear Isaac Watson, thought you'd like to see your fellow CrossFitters doing your namesake WOD. You can sense the energy, even if the camera is a little shaky. God bless you as you serve in Afghanistan.

Today's WOD

Warm Up

2 minute Jump Rope
Dynamic Warm Up
Gymnastics Skill

Strength

Shoulder Press 8 - 6 - 4 - 2
Power Clean Warm Up

Met Con

8 rounds FOR TIME

3 Power Clean, #155/95
3 Broad Jumps

Cash Out

Run or Row 400 meters

Monday, January 9

2012-01-08T20:53:00.003-07:00

The Saturday morning WOD was a blast. Team captains Mark and Boyd picked their five-man teams and at the end of it, only 8 meters on the final rowing leg separated the two teams. Thanks, everyone, for putting in a great effort!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Kettlebell Skill

Strength

1A. Back Squat 8 - 6 - 4 - 2
1B. Handstand Walk/Hold Practice

Met Con

2 rounds FOR TIME

50 Double Unders
40 Sit Ups
30 Kettlebell Swings, 1.5/1 pood
20 Clapping Push Ups
10 Wall Ball Shots, #20/14

Saturday-Sunday, January 7-8

2012-01-06T18:07:00.003-07:00

We love getting pictures of your "outside pursuits." CrossFit makes you fit for life, and what better way to live, than adventuring with your family. Please share your photos with us!

Below, Kearney and Bryn ice skate with their little champion on New Year's Eve.

Saturday

8 a.m. - Free WOD designed for CrossFitters and friends who want to check it out

9:30 a.m. PERFORMANCE Nutrition Seminar
Designed to answer your questions about supplements commonly used to improve performance and muscle gain. This seminar is open to the public.

Sunday - REST DAY

Friday, January 6

2012-01-05T21:05:00.002-07:00

While professionals agree that fish oil is a vital and fundamental supplement, the QUALITY of the products on the market vary widely. Watch this quick 2 minute video to understand how great the danger is, as reported by ConsumerLab and Dr. Oz, and have confidence knowing that AdvoCare's OmegaPlex is one of two products mentioned by name as being of the highest quality. We're proud to offer you the best.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill x 1

Strength

Clean and Jerk skill work
For load: Clean and Jerk x 1 on the minute for 5 minutes

Met Con

WOD CLUB Workout #1
10 minutes AMRAP, every rep counts

50 Kettlebell Swings, 1.5/1 pood

...plus as many rounds as possible of:

5 Chest to Bar Pull-Ups
10 Hand Release Push-Ups
15 Front Squats, #115/75*

*Masters category, 40 yrs. and older:

5 Pull-Ups
10 Hand Release Push-Ups
15 Front Squats, #95/65

Thursday, January 5

2012-01-04T21:49:00.003-07:00

It's great to have Melanie and Rob Petersen back to regular WODs with us!

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Kettlebell Skill

Strength

1A. Bench Press 5 - 5 - 5
1B. Weighted Lunges 5 - 5 - 5

MetCon

5 rounds FOR TIME

1 Squat Snatch, #135/85
5 Ring Dips
10 Wall Ball Shots, #20/14
15 Sit Ups

then...

100 Double Unders

Wednesday, January 4

2012-01-03T20:53:00.003-07:00

If you have a goal to slim down or build and perform, give your body a kick start in the right direction with the AdvoCare 24 Day Challenge (because you can't just 'wing it' and see significant change).

Open Gym 6 - 9 p.m.

--

6:30 p.m. - AdvoCare 24 Day Challenge information meeting

Bryant and Lauren's house
776 E. Fiddlers Canyon Rd., Cedar City

Feel free to send a friend, anyone is welcome to come.

Tuesday, January 3

2012-01-02T20:01:00.004-07:00

Today's WOD is in recognition of a special long distance friend of CrossFit Cedar City.

CPT Isaac Watson is a friend of Boyd Curry, and currently deployed to Bagram Airfield Afghanistan with the 82nd Airbone out of Fort Bragg, North Carolina. Every day, he logs on to the our website and WODs with us in the Middle East.

We are grateful for the work you are doing for our country, and we count it a privilege to WOD with you today especially, Isaac. We hope you enjoy this CrossFit Cedar City original WOD named in your honor, "Watson."

Today's WOD

Warm Up

2 minute Jump Rope
Dynamic Warm Up
Shoulder Mobility

Strength/Skill

Split Jerk Skill Work
Warm up for Deadlift

Met Con

"Watson"
5 rounds FOR TIME

5 Deadlifts, #275/155
20 Kettlebell Swings, 1.5/1 pood
2 Rope Climbs, 15'

Monday, January 2

2012-01-01T20:40:00.003-07:00

Cranking through knees to elbows.

*Be sure to send us your active holiday pictures to share on the website. We love catching our athletes in action!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Strength

1A. 1 1/4 Back Squat 5 - 5 - 5
1B. Dumbbell Shoulder Press 5 - 5 - 5

Met Con

5 rounds FOR TIME

10 Push Ups
10 Box Jumps, 30/24"
10 Sumo Deadlift High Pull, #75/55
10 Toes to Bar
10 Walking Lunges

Saturday-Sunday, December 31 - January 1

2011-12-30T21:28:00.002-07:00

Saturday 8 a.m. - Free WOD
Ring out the 2011 with a 3 - 2 - 1 - GO!
Introduce someone to CrossFit today.

Sunday - Happy New Year 2012!

Start the year off right... we'll see you at the gym on Monday.

Friday, December 30

2011-12-29T19:55:00.004-07:00

"Hey baby, ya gotta check out this CrossFit gig. It's the happening place to be."

We had a good laugh with Rand last week... this look at the end of his WOD reminded some of us of classic television shows from the late 70's - early 80's like Charlie's Angels, Taxi and Welcome Back Kotter. Thanks, Rand, for being a sport for the camera. You know how much we value laughing together!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Strength

1A. Front Squat 5 - 5 - 5
1B. GHD Raises 8 - 8 - 8

Met Con

AMRAP in 10 minutes

3 Squat Clean #135/95
6 Ring Dips
12 Chin Ups
24 Double Unders

Thursday, December 29

2011-12-28T19:05:00.004-07:00

Patrick Hunt has gets his game on with ring dips.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Gymnastics Skill

Strength

1A. Shoulder Press 5 - 3 - 3 - 1 - 1
1B. Jack Knife Sit Ups 5 x 10

Met Con
5 Rounds for time of:

1 Rope Climb, 15 ft.
40 ft. Bear Crawl
25 Back Extensions
30 Sit Ups
40 ft. Farmer's Carry, #50/35 dumbbells

Wednesday, December 28

2011-12-27T21:15:00.000-07:00

Open Gym 6 - 9 a.m.

Tuesday, December 27

2011-12-26T17:43:00.001-07:00

The "Tacky" Christmas Party on December 21 was a blast! Bryant put together a slide show that premiered that evening, and we've included it here for you to enjoy, "like" and "share" with your friends and family. We love our CrossFit Cedar City family and hope you enjoy the pictures.

Today's WOD

Warm Up

2 minutes Jump Rope
Dynamic Warm Up
Bodyweight Skill

Strength

"Barbell Complex"

Complete 5 sets of:

1 Power Clean
2 Push Press
2 Front Squat
1 Thruster

Met Con

"Like Mary"

AMRAP in 12 minutes

5 Handstand Push Ups
10 Squat Jumps
15 Pull Ups

then...

500 meter Row (for time and for the leader board)

Friday - Monday, December 23-26

2011-12-22T20:00:00.000-07:00

The gym is closed for Christmas

Friday - Monday, December 23 - 26

Regular classes will resume on Tuesday, December 27

Thursday, December 22

2011-12-21T20:00:00.000-07:00

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Kettlebell Skill

MetCon

"12 Days of CrossFit"

Perform tasks the same way the song is sung!

Power Clean, #155/115
Ring Dips
Burpees
Pull-Ups
Toes to Bar
Push Ups
Air Squats
Weighted Lunges, 1.5/1 pood
Box Jumps, 20"
Wall Ball Shots, #20/14
Kettlebell Swings, 1.5/1 pood
Calories on the Rower

FOR TIME

Wednesday, December 21

2011-12-20T20:00:00.001-07:00

We are looking forward to tonight's "Tacky" Christmas Party! If we know our members, there will be plenty of tacky outfits and white elephant gifts to laugh about. Maybe a stylish lamp from the classic "A Christmas Story" movie will turn up?

Open Gym 6 - 9 a.m.

* CrossFit Kids/AMP party 3:30 p.m. *

Christmas Party 7 p.m.

Dress up in your holiday worst
Potluck - bring a protein, favorable carb or unfavorable carb to share
White Elephant Gift Exchange - make it memorable (rumor has it a few may be returning from previous parties!)

Tuesday, December 20

2011-12-19T20:00:00.000-07:00

Carolyn is another rookie CrossFitter who is making excellent progress in her lifts and gymnastics/body weight skills, plus she always comes with a smile.
We love our awesome members!

Today's WOD

Warm Up

2 minute Jump Rope
Dynamic Warm-Up
Gymnastics Skill

Strength

Deadlift 5 x 3
Ring L Sit Holds 5 x 10-15 seconds

MetCon

2 rounds FOR REPS

Complete AMRAP of each exercise in 1 minute, with 1 minute rest between each

Push Press #75/55
Med Ball Sit Ups #12/8
Double Unders
Kettlebell Swings 1.5/1 pood
Squats

Monday, December 19

2011-12-18T21:14:00.003-07:00

"Grace" was fun!

If you love Olympic Lifting or simply want to get better at it, be sure to take advantage of the training available New Year's weekend in St. George (see flyer on counter). There is also an Oly competition benefiting the Special Olympics taking place in the SLC area early January. This would be a great experience for anyone, and we are gathering names of people interested in going up to compete.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Strength

1A. Close Grip Bench Press 5 x 3
1B. Weighted Chin-Ups 5 x 3

MetCon

5 rounds FOR TIME

3 Squat Snatch #115/75
3 Muscle Ups
6 Burpees
9 Toes to Bar

Saturday-Sunday, 17-18

2011-12-17T08:30:00.003-07:00

Any other ideas for creative WODs for the Christmas holiday?

Saturday

8 a.m. WOD - Bring a Friend!

9:30 a.m. Zone workshop
Learn to eat what your body needs to maximize performance and shed excess body fat!

Sunday - REST DAY

Friday, December 16

2011-12-15T22:12:00.002-07:00

You may not want to "be that guy," but your legs may feel a bit like his after today's WOD. This is another CrossFit Cedar City garage original, and is still one of our favorites.

Today's WOD

Warm Up

Group Running Skills
Dynamic Warm Up
Body Weight Skill

Strength

Power Clean and Jerk 1 x 5 @ 70% of 1RM
Clean Pull 2 x 3 @ 90% of 1RM

Met Con

"Drunken Sailor"

2 rounds FOR TIME

35 Air Squats
35 Knees to Elbows
35 Air Squats
35 AbMat Sit Ups
35 Air Squats
35 Lunges

This is a leader board WOD. Proper form will be required for all leader board scores.

Thursday, December 15

2011-12-14T21:58:00.003-07:00

I love this photo of our high box jump, chest-to-bar, hand release push-up WOD. Chase is dominating the pull-ups while Mark and Kevin conquer box jumps and Anna cranks through her ring rows.

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Kettlebell Skill

Strength

Shoulder Press 5 - 5 - 5
Deadlift Warm Up

Met Con

3 rounds FOR TIME

Run 200 meters
10 Deadlifts at #205/135
10 Handstand Push-Ups
20 Back Extensions
30 Double Unders

Wednesday, December 14

2011-12-13T22:54:00.002-07:00

Open Gym 6 - 9 a.m.

Evening Classes at 5:30 and 6:30 p.m.
(WOD will be the same as yesterday)

Nutrition Seminar 7:30 p.m.
Anyone is welcome - Invite a Friend!

Tuesday, December 13

2011-12-12T21:40:00.003-07:00

It has been motivating to the coaches to see so many of our athletes working on their jump rope/double under skills before and after WODs. We posted this video a year or so ago, but the instruction is so worthwhile, we thought we'd post it again. For those of you who haven't seen Buddy Lee in action or heard the legend explain the double-under, we are sure you will be inspired.

Today's WOD

Warm Up

50 Jumping Jacks

Dynamic Warm Up

Gymnastics Skill

Strength

1A. Bench Press 3 x 5
1B. Horizontal Ring Rows 3 x AMRAP

MetCon

3 rounds FOR TIME

5 Power Cleans #135/95

10 Ring Dips

15 Abmat Sit Ups

Monday, December 12

2011-12-11T19:39:00.003-07:00

Be sure to send us creative Christmas photos as you play this holiday. This bench press snowman was spotted online. Great idea!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Strength

Back Squat 5 - 5 - 5
Straight Legged Deadlift 10 - 10 - 10

Met Con

AMRAP in 10 minutes

5 Chest to Bar Pull Ups
5 Hand Release Push Ups
10 Standing Lunges
10 Box Jumps, 30"/24"

Saturday-Sunday, December 10-11

2011-12-09T22:04:00.003-07:00

Yeah, we enjoy each other.

Saturday 8 a.m.
FREE WOD for all who are interested. Be there!

Sunday - REST DAY

Friday, December 9

2011-12-08T21:07:00.003-07:00

Today we're going "old school," getting back to one of Bryant's original WODs from the garage days. Back then, we had only a total of five spots on the leader board to fill (and several founding members missed the top spots). Let's see how year 3 of CrossFit Cedar City athletes can compare to the first generation of Black Jack completions.

Leader board scores from the garage: Jared Park 9:36, Bryant Swenson 9:52, Brandon Coates 9:58, Kathryn Sorensen 10:42, Jeff Bennion 10:45

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Kettlebell Skill

Strength

Squat Snatch 3 - 3 - 3 @ 75% - 80% - 85% of 1RM
Squat Clean 3 - 3 - 3 @ 75% - 80% - 85% of 1 RM

MetCon

"Blackjack"

7 rounds FOR TIME

7 Thrusters, #75/55
7 Pull-Ups
7 Burpees

Thursday, December 8

2011-12-07T21:15:00.003-07:00

That's "newby" Rachel Pope getting her rope climb on in the foreground. Way to go, woman!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Shoulder Mobility

Strength

1A. Front Squat 3 - 3 - 3
1B. Weighted Chin-Ups 3 - 3 - 3

MetCon

"Grace"

30 Clean and Jerk, #135/95

FOR TIME

Wednesday, December 7

2011-12-06T20:59:00.003-07:00

Open Gym 6 - 9 a.m.

Tuesday, December 6

2011-12-05T21:15:00.002-07:00

This Mobility WOD video is one of our favorites for increasing your shoulder mobility and performance. Check it out!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Warm Up

Strength

1A. Bench Press 5 - 5 - 5
1B. Handstand Holds, 30 seconds (cumulative)

Met Con

5 rounds FOR TIME

30' Bear Crawl
20 Sit Ups
30' Walking Lunges
30 second Plank Hold

Monday, December 5

2011-12-04T20:42:00.003-07:00

After a very busy summer pounding the pavement in the Texas heat, Jeremy Marshall (left) wanted to have a little vacation time before hitting the gym again. His "last hurrah" for the free time was participating in the Baja 1000, an annual event that takes place in the deserts of the Mexican peninsula.

This year's race covered 700 miles and was billed as one of the toughest courses mapped in the last five years. If you haven't heard of the race before, you've got to check it out. It's tough, gritty, and not for the faint of heart. Jeremy was driving the chase truck fixing his team's Razors for over 12 hours before he began driving at 2 a.m. Jeremy's crew completed the 205 mile San Felipe loop in 15 hours. They broke down at mile 480 and by that point, their vehicles had taken all the damage they could endure and time had run out.

WELCOME BACK "Vern." Time to play hard with us again!

Today's WOD

Warm Up

500 meter Row
30 Jumping Jacks
Dynamic Warm-Up
Gymnastics Skill

Strength

Elevated Deadlift 3 - 3 - 2 - 1

rest as needed between sets

Met Con

5 Intervals of the following:

250 meter Row
10 Russian Kettlebell Swings, 2/1.5 pood
15 Box Jumps, 20"
20 Double Unders

Rest 3-5 minutes between intervals

Saturday-Sunday, December 3-4

2011-12-02T19:01:00.002-07:00

This is what it looks like from the 20' mark... Smiling happy people cheering you on!

Saturday FREE 8 a.m. WOD - Bring a Friend!

Sunday - REST DAY

Friday, December 2

2011-12-01T20:00:00.000-07:00

If you didn't get to see Dayna Romine's pink faux-hawk, you missed out! Not only has our FedEx lady been out delivering everyone's internet shopping packages with her new coif, she's been busy raising money to for the Susan G. Komen Foundation for breast cancer research, most recently completing 60 miles of walking in three consecutive days. It was a great accomplishment for Dayna, and she has been enjoying improved health on all fronts since joining CrossFit Cedar City and doing the 24 Day Challenge over three months ago.

Dayna came to CrossFit Cedar City on a gift certificate purchased for her birthday. If you are interested in giving the gift of CrossFit to someone, let us know. We will be happy to help you put together something for under the tree.

Today's WOD

Warm Up

Complete the following in order:

500 meter Row
Dynamic Warm Up
50 Double Unders or 100 Singles
5 Shuttle Sprints
1 round Body Weight Skill

Skill

Shoulder Mobility
5 minutes Handstand Practice

MetCon

"Chelsea"

Perform the following on the minute for 30 minutes:

5 Pull-Ups
10 Push-Ups
15 Squats

The athlete's score is the number of rounds completed on the minute (maximum score is 30). Once an athlete fails to complete a round within a minute, they will continue to cycle through rounds until 30 minutes has been completed, and post score to whiteboard accordingly.

Example: Athlete completes 13 rounds on the minute, but fails to complete all the reps in minute 14. Athlete continues to complete as many rounds as possible in the remaining 16 minutes of the WOD. Athlete's score will be posted as 13 + x (rounds completed after minute 13).

Thursday, December 1

2011-11-30T20:00:00.001-07:00

This is a cool photo of Travis hitting the bell at the 20' mark on the rope.
Boyd was on the next rope shooting the camera.

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Shoulder Mobility

Strength and MetCon

Clean
Bench Press
Overhead Squat

Score will be totaled like the CrossFit Total

then...

1,000 meter Row FOR TIME

Tuesday, November 29

2011-11-28T21:25:00.003-07:00

We had 45 athletes in attendance at our Tough Turkey WOD! Thanks to everyone who came/brought along a friend or a few... we had a blast.

Today's WOD

Warm Up

2 minute Row + 1 minute Double Unders
Dynamic Warm Up
Kettlebell Skill

Strength

3 reps on the minute every minute for 10 minutes

Shoulder Press @ 20x0 tempo, 60% of 1RM

Met Con

3 rounds FOR TIME

1 Power Clean #155/105
10 Toes to Bar
4 right hand Turkish Get-Ups, 1.5/1 pood
4 left hand Turkish Get-Ups, 1.5/1 pood

Monday, November 28

2011-11-27T21:01:00.004-07:00

Bryant's cousin, Rachel, from CrossFit CDR said, "You guys have some good rope climbers in your gym," at the Tough Turkey WOD. We left our camera at the box so I pulled this photo out of our files of Bryn climbing and descending in an L-sit to 20 feet. Definitely an advanced move!

Tough Turkey WOD results and photos will be posted soon. Something about 16 people in one house made getting the info out a little harder than expected. Thanks for your patience!

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Body Weight Skill

Strength

1A. Back Squat 5 x 10 @ 41x0 tempo / 60% of 1RM / rr 90 seconds
1B. GHD Raises 5 x 10 at 2010 tempo / rr 90 seconds

Met Con

As many rounds as possible in 5 minutes of the following ladder:

3 - 6 - 9 - 12 - 15 ...

Russian Kettlebell Swings, 1.5/1 pood
Kettlebell Thrusters, 1.5/1 pood

This was Event 1 in the Fitness Elevated Masters Open competition, where several of our clients participated at the Southern Utah venue.

Thursday-Sunday, November 24-27

2011-11-23T19:30:00.001-07:00

Happy Thanksgiving ~ Make some memories!

While waiting for our AMP Kids to finish class, the CrossFit Kids took time to craft an authentic Statue of Liberty snow lady. Thank you Megan, Elie, Stefan and Malia, for spreading cheer. God Bless America!

Thanksgiving Day ~ Tough Turkey WOD at 9:30 a.m.

GYM CLOSED
Friday, Saturday and Sunday

Wednesday, November 23

2011-11-22T20:00:00.001-07:00

Holiday Schedule

Tough Turkey WOD on Thursday at 9:30 a.m.
Gym Closed on Friday, Saturday and Sunday

Lyndsi works through her muscle up progressions with the aid of a band. She'll have them before long!

Open Gym 6 - 9 a.m.

This is a perfect time to make up a WOD or work on a CrossFit skill,
like your muscle-up or Olympic lifts!

Tuesday, November 22

2011-11-21T20:00:00.002-07:00

The 2nd Annual Tough Turkey WOD is coming your way
Thursday, Thanksgiving Day ~ 9:30 a.m.

This TEAM WOD will be great fun for everyone participating, whether seasoned CrossFitters or visitors who have never participated in a CrossFit WOD. Bring family and friends and work up an appetite for the afternoon festivities. Questions? Give us a call at 435-572-0224.

Today's WOD

Warm Up

400 meter Run
Dynamic Warm Up
Gymnastics Skill

Skill/Strength

The Snatch

Met Con

Fitness Elevated WOD #5 - "Like Helen"

AMRAP* in 10 minutes

10 Pull Ups
10 Kettlebell Swings, 1.5/1 pood
200 meter Run

*As many rounds as possible

Monday, November 21

2011-11-20T20:00:00.002-07:00

TEAM CrossFit Cedar City represented! Despite being harangued by injuries (Liz-basketball, Sariah-work), our athletes did a great job at this weekend's competition here in Cedar City.

Nate and Bryn secured a solid second place finish, Mark and Ash fought back from a 2nd WOD bonk to cinch fifth place, and Boyd flew solo and tied for first place, master's category.

THANK YOU to all CFCC members who came out to cheer on our athletes. If anyone caught a photo of Team Noe or wants to share pics from this weekend, please email them to us!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm-Up
Body Weight Skill

Skill/Strength

The Clean

Met Con

Bigger Faster Stronger Competition WOD: "Russell"

3 rounds FOR TIME

25 Double Unders
25 Hand Release Push-Ups
60 meter Sprints

Saturday-Sunday, November 18-19

2011-11-18T20:52:00.002-07:00

Yes! This is a great indication that our people give their best to every WOD.

Saturday - NO WOD at 8 a.m.
due to the CrossFit competition here in town.

The event begins at 8, and our teams would welcome your support and cheers as they work through a day of WODs. Dress warmly, there is no heat.
Call Bryant for more information at 531-0030.

Sunday - REST DAY

Friday, November 18

2011-11-17T20:00:00.000-07:00

Saturday morning, three teams will be representing CrossFit Cedar City at an event at LIFTS Gym here in Cedar City.
Come and cheer on Mark & Ash, Nate & Liz, and Boyd & Sariah, starting at 8 a.m.
(Dress warmly, there is no heater on location.)

Pictured above, warm up for the Tough Turkey Team WOD last Thanksgiving morning. It's a great way to burn off some extra calories and get nice and hungry for the festivities later in the day. More details are coming soon!

Today's WOD

Warm Up

400 meter Run
Dynamic Warm Up
Gymnastics Skill

Strength

1A. Bench Press, baseline 90% of 1RM

5 @ 85%
5 @ 80%
5 @ 85%

1B. Pull-Ups 10 - 10 - 10 (sequence below)

1 weighted
3 strict
6 kipping

MetCon

3 rounds FOR TIME

30 Wall Ball Shots, #20/14
30 Squat Snatch, #75/50

Thursday, November 17

2011-11-16T22:18:00.002-07:00

CrossFit Cedar City is receiving unwanted, used, and new shoes to be donated to barefoot children and adults around the world through a campaign called Soles for Souls.

Many of us have shoes lining the floors of our closets that are seldom used, or that children have outgrown. Providing shoes to people who are without will help prevent the spread of diseases and may help a child who could not otherwise meet a school dress code, to receive an education.

There is a box in the lobby of our gym that stands ready to receive your shoe donations. Please pair shoes by tying shoelaces together or securing them with rubber bands. THANK YOU for your generosity.

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Kettlebell Skill

Strength

1A. Back Squat, baseline 90% of 1RM

5 @ 75%
5 @ 80%
5 @ 85%

1B. Back Extensions 10 - 10 - 10

Met Con

Complete FOR TIME

Row 300 meters
20 Push Press #135/95
Row 300 meters
15 Push Press #135/95
Row 300 meters
10 Push Press #135/95
Row 300 meters
5 Push Press #135/95

Wednesday, November 16

2011-11-15T20:00:00.000-07:00

It's almost Thanksgiving! Looking for some great paleo recipes for the holiday? Here's a link to the "Paleo Diet Lifestyle" Thanksgiving Recipe page (CLICK HERE). This is a great place to start!

Open Gym 6 - 9 a.m.

Tuesday, November 15

2011-11-14T20:00:00.001-07:00

Brett Brindley jumped 55.5" in his Max Box Jump, blowing away other excellent box jumps made throughout the day. Before anyone makes excuses like, "Yeah, but look how tall he is," it bears mentioning that this box jump is over 2/3 of his height. Impressive feat for anyone.

Today's WOD

Warm Up

400 meter Run
Dynamic Warm-up
Shoulder Mobility

Strength

1. Shoulder Press - baseline 90% 1RM

5 @ 75%
5 @ 80%
5 @ 85%

2. 10 minutes Handstand Practice

MetCon

Complete FOR TIME

25 GHD Sit Ups
1 Muscle-Up
20 GHD Sit Ups
2 Muscle Ups
15 GHD Sit Ups
3 Muscle Ups
10 GHD Sit Ups
4 Muscle Ups
5 GHD Sit Ups
5 Muscle Ups

Monday, November 14

2011-11-13T20:00:00.000-07:00

"Chaser" Christiansen flies through his double-unders with what appears to be an invisible rope! Chase is one of our "newbies" who is already pushing some solid scores on the board. Keep up the good work.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Body Weight Skill

Strength

1. Deadlift - Baseline 90% of 1RM

5 @ 75%
5 @ 80%
5 @ 85%

2. Snatch - Warm-up and skill progression

MetCon

7 rounds FOR TIME

35 Double Unders
1 Snatch

Only one snatch attempt per round. Missed lifts are scored zero.
Post time and total weight lifted to board.

Satuday-Sunday, November 12-13

2011-11-11T19:00:00.001-07:00

In the photo above, the 5:30 class was eager to start their third round of jumping false grip pull-ups, burpees and double-unders. "Get through this next three minutes and we've only two more rounds."
3 - 2 - 1 GO!

Saturday 8 a.m. WOD - Share the Love, Invite a Friend!

Sunday - REST DAY

Friday, November 11

2011-11-10T20:00:00.000-07:00

We took a lot of great videos today of people getting (and failing to get) Box Jump PRs. We are going to put together a compilation video, but until then, we just had to share Tom Jackson's 30.5" jump.

After Thursday's WOD, Tom said, "You know a lot of my friends go to Gold's. I used to go to Gold's. I used to think I was getting a workout, but now I know what a REAL workout feels like." We love you, Tom, and we are so glad you're at CrossFit Cedar City.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Gymnastics Skill

Strength

3 Position Clean - 5 sets for load

Met Con

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Front Squat, #135/95
1 Rope Climb to 15' between each set

FOR TIME

Thursday, November 10

2011-11-09T21:17:00.004-07:00

Heads Up: Ropes on Friday!
Ashley and Dallin pushed through their jumping muscle-ups last week. It was great to see everyone's progress with this difficult movement. Nice work!

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Kettlebell Skill

Skill

Max Broad Jump
Max Box Jump

Met Con

5 rounds FOR TIME

40 Double Unders
30 Box Jumps, 20"
20 Russian Kettlebell Swings, 1.5/1 pood

Wednesday, November 9

2011-11-08T21:09:00.002-07:00

Open Gym 6 - 9 a.m.
If you missed a WOD, this would be a great time to make it up!

Have a great day.

Tuesday, November 8

2011-11-07T20:22:00.003-07:00

Rachel and Jeremias Paul just started attending regular classes with CrossFit Cedar City and they are having a great time learning alongside each other. It's always fun to see couples pushing and encouraging each other through a WOD.

Today's WOD

Warm Up

400 meter Run or 500 meter Row
Dynamic Warm Up
Shoulder Mobility

Strength

1A. Bench Press 10 - 10 - 10

30x1 tempo @ 60% of 1RM

1B. Weighted Chin-Ups 5 - 5 - 5 for load

MetCon

AMRAP in 20 minutes:

3 Wall Climbs
10 Up-Downs
5 Parallette Pass-throughs
10 Grasshoppers (2 count)

Monday, November 7

2011-11-06T17:29:00.003-07:00

Each athlete who competed in this weekend's competition did a great job. This video captures some of the excitement from the day, Michelle's PR Clean & Jerk (100 lbs.). The participants all said it was amazing to have so many people cheering them on.
What a terrific community of people we have at CrossFit Cedar City!

"Like" us on Facebook to see more photos of the Fitness Elevated Masters Open event.

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Body Weight Skill

Strength

Snatch Balance 3 - 3 - 3 - 3
Squat Snatch 1 - 1 - 1 - 1

MetCon

"Fran"
21 - 15 - 9 reps for time

Thrusters, #95/65
Pull-Ups

Saturday-Sunday, November 5-6

2011-11-04T21:04:00.003-06:00

That's a big pumpkin!

Saturday 8 a.m. - Free WOD - Bring a friend

Saturday 10 a.m. - Fitness Elevated Masters Open Competition

CrossFit Dixie, St. George
88 E 1160 S, Building 2, Suite A

We have several athletes competing in this event, including Bryant, Boyd, Mike, Brian, and Michelle F.
Participants must be 35 or older, and late registration may be possible. Call Bryant (531-0030) if you want to compete.
Anyone is welcome to cheer on our competitors! First event is at 10:30 a.m.
For more information on the WODs and venue, CLICK HERE.

Sunday - REST DAY

Friday, November 4

2011-11-03T21:56:00.007-06:00

Kearney and Bryn Wood participated in the Goblin Valley 10K this past Saturday, and fared really well. Bryn officially placed 2nd overall (she was the third runner to cross the line, including an unregistered participant), and Kearney was the fourth male to finish - not bad at all for a first race!

* If you missed Thursday night's meeting, but have an interest in the CrossFit Cedar City Competition Team, please let us know. Events like this 10K can be even more fulfilling with lots of friends surrounding you.

Today's WOD

Warm Up

500 meter Row
Dynamic Warm-Up

Skill

Clean and Jerk

Strength

10 minutes to find Max Clean and Jerk

MetCon

"Quarters"

4 rounds FOR TIME

250 meter Row
25 Goblet Squats, 1 pood/28 lbs.
25 ABMAT Sit-Ups
25 Walking Lunges

Thursday, November 3

2011-11-02T20:00:00.001-06:00

Thanks to Jeff Hughes, CrossFit Orange County, for posting this one. Many of us can attest to the cartoon's truth! Those double-unders get me every time.

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Shoulder Mobility

Strength

Deadlift 3 - 3 - 3 - 3 - 3
Deadlift one unbroken set of 12 - 15

Met Con

Complete as many rounds/reps as possible in each 3-minute set.

3 Muscle-ups
7 Burpees
20 Double Unders

Complete 5 sets, resting exactly 3 minutes between sets.

Wednesday, November 2

2011-11-01T20:00:00.000-06:00

Zombie guerrilla burpees. Creative! You know if you're bored, this could be a fun thing to do in Temple Square at Christmas time. Just sayin' I'd post it if you did it!

Open Gym 6 - 9 a.m.

Tuesday, November 1

2011-10-31T19:05:00.005-06:00

Since "Death" is the theme for today's WOD, this picture seemed most fitting. Rheana took Best Costume with her nod to Alfred Hitchcock's "The Birds," and her boyfriend Ladon rounded out the horror film genre nicely with his "Jason" costume. Cute couple!

We had so much fun on Friday. Kathryn and Liz, you throw an awesome party! Thanks again.

Today's WOD

Warm Up

400 meter Run
Dynamic Warm Up
Body Weight Skill

Skill

Handstand Walks
Double Unders

Met Con

"135 Pounds of Death"

3 rounds FOR TIME
Rx for men #135, women #95

15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Jerk

Monday, October 31

2011-10-30T20:00:00.000-06:00

The Mystery Machine's glam couple, Fred and Daphne, made an appearance at the Halloween Costume party hosted by Liz and Kathryn on Friday night. Mark and Ashley Noe took home two coveted awards that night. To see more pics from the party, go to our Facebook page!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm-Up
Kettlebell Skill

Strength

1A. Back Squat 8 - 8 - 8 @ 30X0 tempo
1B. Handstand Push-Up 10 - 10 - 10

MetCon

5 Intervals

200 meter Run
10 Ring Dips
10 Toes to Bar
2 minutes rr

Post fastest and slowest times to board.

Saturday-Sunday, October 29-30

2011-10-28T19:00:00.000-06:00

Jerry Seinfeld on Halloween. Enjoy.

Saturday 8 a.m. - Free WOD - Bring a Friend!

Sunday - REST DAY

Friday, October 28

2011-10-27T20:31:00.000-06:00

REMINDER:
Tonight's 5:30 and 6:30 p.m. classes are canceled.
If you're sad about that, remember we will have a WOD Saturday morning at 8!

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Shoulder Prehab

Strength

1A. Bench Press 8-6-4-2
1B. GHD Raise 10-10-10-10

Met Con

"Adam"
5 rounds FOR TIME

8 Squat Snatch, #95/65
8 Push Press, #95/65
21 Jumping Chest to Bar Pull-Ups
100 meter Sprint

Thursday, October 27

2011-10-26T21:12:00.002-06:00

Either somebody told Billy a really funny joke, or that's tight hamstrings pulling his cheeks into a smile! Photo opportunities abound with "Michael."

Today's WOD

Warm Up

3 minute Row
Dynamic Warm-Up
Gymnastics Skill

Strength

1A. Front Squat 3-3-3-3-3
1B. Toes to Bar 5-5-5-5-5 @ 30x0 tempo

Met Con

"Hydra"
3 rounds FOR TIME

500 meter Row
21 Burpees
400 meter Run

Wednesday, October 26

2011-10-25T20:38:00.003-06:00

Leilani looks relaxed and pretty even in the final stretch of "Michael." Whuddevah!

Open Gym 6 - 9 a.m.

See you there!

Tuesday, October 25

2011-10-24T20:39:00.003-06:00

Julie and Dan fly through their back extensions, too!

Today's WOD

Warm Up

400 meter Run
Dynamic Warm-Up
Body Weight Skill

Strength/Skill

15' Rope Climb - touch and go

2 - 2 - 2 - 2 - 2
2-4 minutes rr between sets

Met Con

"Karen"

150 Wall Ball Shots, #20/14

FOR TIME

Monday, October 24

2011-10-23T20:34:00.002-06:00

Amanda and Billy crank through their back extensions in Hero WOD, "Michael."

Today's WOD

Warm Up

500 meter Row
Dynamic Warm-Up
Kettlebell Skill

Strength

Snatch 5 - 3 - 3 - 1 - 1

MetCon

Complete 2 rounds of the following:

6 minute clock

800 meter Run
AMRAP Double Unders

3 minute clock

400 meter Run
AMRAP Burpees

Score is total Burpees and Double Unders completed

Saturday-Sunday, October 22-23

2011-10-21T20:00:00.003-06:00

This photo was just too cute to pass up.

Saturday 8 a.m. - Free WOD - Bring a friend!

Sunday - REST DAY

Friday, October 21

2011-10-20T20:34:00.003-06:00

It always feels good to own the top spot on the board. Liz worked hard for it! (Our daughter Malia says I should write, "Liz does good work and tries her best." Well said, Malia.)

Today's WOD

Warm Up

800 meter Run
Dynamic Warm Up
Gymnastics Skill
Shoulder Mobility/Pain Ball

Strength

1. Shoulder Press 8 - 8 - 8 - 8

tempo 31x0 at 60% of 1 RM

Met Con

"The Mule"
21 - 15 - 9

Deadlift, #255/185
Pull-Ups

Thursday, October 20

2011-10-19T21:01:00.001-06:00

Would YOU get kicked out of Planet Fitness?

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Bodyweight Skill

Strength

1A. 3 Position Clean 1 - 1 - 1 - 1

1B. Heavy Russian Step-Ups 10 - 10 - 10 - 10

Met Con

3 rounds FOR TIME

20 Box Jumps 24"/20"
15 Kettlebell Swings 1.5/1 pood
10 Sumo Deadlift High Pull #95/65
200 meter Sprint

Wednesday, October 19

2011-10-19T06:32:00.003-06:00

Seriously, I went to Google, typed in "crossfit costume party" and this photo was on the first page, near the top! Our very own Liz and Jeremy at last year's party. Love it!

Don't forget, there's a Holloween Costume Party on Friday, October 28 at 7:30 p.m. BE THERE!

Open Gym 6 - 9 a.m.

Tuesday, October 18

2011-10-17T21:26:00.002-06:00

Bryant gives a weary thumbs up after finishing his "Lynne" with 204 reps. Nice work, Bry.

Today's WOD

Warm Up

400 meter Run
Dynamic Warm Up
Body Weight Skill

Strength/Skill

Group Mobility WOD - Stretching and Flexibility

Met Con

"Michael"
3 rounds FOR TIME

800 meter Run
50 Back Extensions
50 Sit Ups

Monday, October 17

2011-10-16T20:00:00.001-06:00

Boyd practices his L sit at the bottom of the Grand Canyon on last weekend's Rim-to-Rim-to-Rim hike. More photos will be posted to the CrossFit Cedar City Facebook page soon!

Today's WOD

Warm Up

500 meter Row
Dynamic Warm Up
Extra time for Shoulder Mobility

Strength

Back Squat 5 - 5 - 5

Met Con

"Lynne"
5 rounds for max reps of:

Bench Press @ body weight
Pull Ups

There is no time component on this WOD. Rest as needed.

Saturday-Sunday, October 15-16

2011-10-14T19:39:00.003-06:00

Sariah and Julie delivered with "sexy" socks for Monday's WOD. Too fun. Thanks also, ladies, to all of you who came to the lunch on Friday. Let's do it again!

Saturday 8 a.m. - FREE Team WOD
Bring a Friend!

Sunday - REST DAY

Friday, October 14

2011-10-13T20:37:00.004-06:00

If this member of CrossFit Cedar City gets angry, does he turn green? Seriously, in this picture, Shane looks a little like Lou Ferrigno, who played The Incredible Hulk in the vintage TV series. No doubt, some of you have seen Shane in action and have been impressed with his ability. (By the way, Shane, we will not be disappointed if you show up as the Hulk at the Halloween Costume party... Just sayin')

Today's WOD

Warm Up

1 minute Jumping Jacks
Dynamic Warm Up
3 minutes Max Double Unders

Strength

15 Turkish Get Ups per arm

Met Con

6 Speed Intervals for Time

10 Squat Jumps
10 Push Ups
50 meter Sprint

Post fastest and slowest times to board

Thursday, October 13

2011-10-12T19:00:00.001-06:00

October is Down Syndrome Awareness Month

In 1983, when Bethany Joy was born, Bryant and Penny Swenson were told there wasn't much hope for a normal life. At the time, the Swensons were already running a retreat center in the mountains of Southern California while raising their three older boys, and that thought occurred to them, "What is normal, anyway? If God has entrusted us with this precious life, we will not waste it." The truth is, at that time it was not uncommon for babies with Down Syndrome to be allowed to starve to death, or at best, to be institutionalized.

Two amazing doctors who valued life and were breaking ground with Down Syndrome research in the areas of physical therapy and nutritional supplementation gave the Swensons hope and help. Beth's big brothers and the staff at the camp where the Swensons lived helped with up to 8 hours of therapy daily, and Bryant, Penny and Bethany did all they could to increase awareness, making appearances on networks like CNN and being featured in major national newspapers with their message of hope.

Many of CrossFit Cedar City's athletes have had opportunity to work out alongside Bethany, who regularly attends the noon class. Her Deadlift PR is #165, and this summer, she earned a silver medal in the Utah Summer Games Weightlifting competition. Thanks to each of you who has made an effort to get to know Beth, helping her to feel a part of our very special CFCC community. Her life is extraordinary because of the people who surround her with love and support.

Today's WOD

Warm Up

Run 800m
Dynamic Warm-up

Strength/Skill

“Little Bear Complex”

5 sets of the following

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 3 Rounds using the following weight Men: 45/75/95, Women 35/50/65

This is NOT for time.

Met Con

“Nasty Girls”

3 rounds of the following for time:

50 Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs.

Wednesday, October 12

2011-10-11T20:00:00.001-06:00

The 9 a.m. class did a superb job on Monday's WOD. You see here people of all different ability levels with the jump rope. The more you work on it, the stronger you will become, until you're flying through those double-unders. Keep up the good work, everybody!

Open Gym 6 - 9 a.m.

Tuesday, October 11

2011-10-10T20:10:00.001-06:00

Kearney, Nate and Rand cycle through their toes to bar. Looking good, men!

Today's WOD

Warm Up

3 minute Row
Dynamic Warm Up
Body Weight Skill

Skill

Split Jerk

Strength

1. Shoulder Press 5 - 5 - 5

post 5 RM to board

2. Push Press 3 - 3 - 3

post 3 RM to board

3. Split Jerk 1 - 1 - 1

post 1 RM to board

Met Con

Tabata Row
8 intervals, for total meters

Monday, October 10

2011-10-09T20:00:00.000-06:00

He wanted it, and he got it! Nice work, Brent.

Today's WOD

Warm Up

800 meter Jog
Dynamic Warm Up
Gymnastics Skill

Strength

1A. Front Squat 3 - 3 - 3 - 3
1B. Back Extensions 15 - 15 - 15 - 15

Met Con

4 rounds FOR TIME

50 Double Unders
25 Kettlebell Swings 1.5/1 pood
1 Rope Climb 20'/15'
200 meter Run

Saturday-Sunday, October 8-9

2011-10-07T19:00:00.000-06:00

"BUCKET LIST"

So we often tell people that the point of CrossFit is to train to be ready for anything at any time. Apparently, that also includes last minute decisions to do epic bucket list hikes. Thursday night, Bryant, Boyd and our brother in law and fellow CrossFitter, Danial, decided this weekend is the time to complete a Grand Canyon Rim-to-Rim-to-Rim hike.

On the elevation profile below, the North Rim is on the right. They'll be starting and ending their hike with the highest and longest climb - Ouch! (Do I hear cheering? I think there may be well-wishers reminiscing about last week's brutal squat WODs coupled with jumping lunges and hoping for poetic justice.)

We wish you the best, guys. Come back with photos and a few good anecdotal tales... and don't be surprised, folks, if you see Nate and Lauren coaching a few extra classes early in the week.

Saturday - FREE 8 a.m. Team WOD
Bring a friend!

Sunday - REST DAY

Friday, October 7

2011-10-06T21:01:00.003-06:00

People who get to WOD with Eren Wilson enjoy her ready smile and friendly demeanor, and her coaches love her excellent work ethic and attitude. Even if Eren has an "unfair advantage" with push ups, most of our membership would agree she works harder than most on her wall ball shots (8 feet is a ways up there when you stand at under 5' tall!). Enjoy today's WOD, Eren.

Today's WOD

Warm Up

3 minute Row

Dynamic Warm Up

Kettlebell Skill

Strength

1A. Snatch Balance 1 - 1 - 1 - 1
1B. Overhead Squat 3 - 3 - 3 - 3

Met Con

CrossFit Games 2011 Sectionals WOD #5

Complete as many rounds and reps as possible in 20 minutes

5 Power Cleans, #145/100

10 Toes to Bar

15 Wall Ball shots, #20/14

Thursday, October 6

2011-10-05T20:00:00.000-06:00

What do Bruce Lee and Izumi Tabata have in common, aside from their dashing good looks? They both figured out ways to train the body to outperform the competition. Though Dr. Tabata lags behind Lee in household name recognition, he has been gaining ground in the sports performance industry and has become intimately familiar to CrossFitters worldwide.
If you haven't heard the name before today, consider this the beginning of your relationship with a legend (and doesn't he look like such a nice guy!).

The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.

In Tabata's study, the researchers found that athletes who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters--hard to accomplish. Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Today's WOD

Warm Up

Run 800 meters
Dynamic Warm-Up
Gymnastics Skill

Strength

Find 1 RM on Deadlift

Met Con

"Tabata Something Else"

Complete 32 intervals of 20 seconds work followed by 10 seconds rest on a continuously running clock.

Pull-Ups x 8 intervals
Push-Ups x 8 intervals
Sit-Ups x 8 intervals
Squats x 8 intervals

Score is total reps completed.

Wednesday, October 5

2011-10-04T20:31:00.003-06:00

Sixty-four is NOT too old to do handstands. Bruce, you continue to inspire us.

Today's WOD

6 - 9 a.m. Open Gym
Come in and work on your handstands, make up a missed WOD, or whatever!

Want to see what CrossFit Kids is all about? Check us out.
Grades 6-12 3:30 - 4:15 p.m.
Grades 1 - 6 4:15 - 5 p.m.

Tuesday, October 4

2011-10-03T20:03:00.004-06:00

Ring dips and knees to elbows at work here. Muscles on women are hot, don't doubt it for a second! Strong is beautiful.

Today's WOD

Warm Up

Row 3 minutes

Dynamic Warm Up

Bodyweight Skill

Strength

Find 1 rep max on Bench Press

Met Con

Row Intervals - FOR TOTAL METERS

120 seconds max effort

4 minutes rr (rest and recover)

90 seconds max effort

3 minutes rr

60 seconds max effort

2 minutes rr

30 seconds max effort

Monday, October 3

2011-10-02T20:00:00.000-06:00

Shannon Kerrick demonstrates a bench dip here! So many people ask if CrossFit will be too hard for them. Of course, we love to answer that question, because the point is to start where you are and get better. We will always emphasize good form and full range of motion, and our coaches will modify WODs as needed. Shannon has been with us a short time. In a few months, she'll be looking back at her notebook and patting herself on the back for the progress she's made. Great job, Shannon. You keep it up!

Today's WOD

Warm Up

Run 800 meters
Dynamic Warm-Up
Kettlebell Skill

Strength

Find 1 RM on Back Squat
Find 1 RM on Shoulder Press

Met Con

FOR TIME

400 meter Run
15 Chest to Bar Pull-Ups
400 meter Run
15 Clapping Push-Ups
400 meter Run

Saturday-Sunday, October 1-2

2011-09-30T20:19:00.003-06:00

For those of you who missed the photo album on the CrossFit Cedar City Facebook page, this is a great picture of our biggest "little" fan, Miss Mandolin Noe, with two athletes after Fight Gone Bad 6. Her "Kettlebear" t-shirt got almost as much attention as she did!

Saturday 8 a.m. - FREE Team WOD
Friends, family, and potential CrossFitters welcome!

Sunday - REST DAY

Friday, September 30

2011-09-29T20:00:00.000-06:00

Did Demi Moore have a box under her feet for this photo? Truth is, most of our women have better definition than this in their shoulders and arms when they're doing pull-ups. Today, we're going to test everyone's mettle and see if you can hang with this pretty girl-cum-tough chick.

Today's WOD

Warm Up

800 meter Run
Dynamic Warm-Up
Gymnastics Skill

Strength

Clean Progression

Met Con

"G.I. Jane"

100 Burpee Pull-Ups

FOR TIME

Thursday, September 29

2011-09-28T20:00:00.000-06:00

"The Deciding Factor"

Mark Noe has been busting through his PRs left and right lately. Mark's WOD time on Monday (Double-Under/200 m Run) is testament to the fact that
Disgust + Diligence = Achievement.

For quite a while, the bane of Mark's existence was the dreaded Double-Under.
He set his mind to overcoming that obstacle and methodically honed in on the skill.
That hard work has translated to lightning speed and consistency.

Is there a CrossFit skill that beats you down? Determine now who will be the victor.
YOU are the deciding factor.

Today's WOD

Warm Up

3 minute Row
Dynamic Warm-Up
Body Weight Skills

Strength

Bench Press

5 @ 75%
3 @ 85%
1+ @ 95%

Met Con

8 rounds of the following Tabata Intervals:

20 sec. Push Press* #75/55
10 sec. rest
20 sec. Jumping Alternating Lunges
10 sec. rest

Post to board total reps completed.

*Push press is taken from the ground. Please be sure to get total extension (modeled well by Mark in today's photo). When you get your shoulders fully engaged toward the ears and push your head "through the window," your shoulders are set in a position that helps avoid impingement, a shoulder malady common to people who lift objects overhead.