Monday WOD and Clean Challenge Update on Amber!


Amber, day 1. Committed to get back to her.
Amber, day 1. Committed to get back to her. September 2013
Amber is on an eating plan and trains 3 days a week.  Making improvements.
January 2014.     Amber is on an eating plan and trains 3 days a week. Making improvements!

There are roughly 40 of us who are doing our best to clean things up.  We are on week 4 of our 1st, six week block of cleaning up diet, sleep, and focussing on our goals!

Above is Amber Mort, many of you have seen her off and on the last 5 years.  She and her husband Matt are family to us.  Both Amber and Matt helped us open Ute CrossFit, in someway they have always been a part of the gym.

Amber took time off to do the usual, have two baby girls (2 year old Kia and 6 month old Nya), work a full time job and wife.

In other words, she took time away from herself to focus on her family/work and life that are also very important.

But as many of us have found, dang!!! Then,  there goes your fitness!!    Amber gave birth to her most recent baby last August and she decided it was time to get back to her.

Amber made commitments to her diet, to her training and to her personal life so she could get back the Amber she was happy with.  Amber is one of, if not the best soccer player that played for the University of Utah women’s soccer team.  She was a team captain and player of the year her final year at the U.  She has it in her,  to commit and do what she says.  It is showing.  She has a life full of commitments and relationships, she carries many people with her presence, now she is back to giving herself much needed focus and attention.  There is no doubt she will attain her goals she made, and more importantly she will have to make new ones to continue to improve on her.

This is a reminder to stay on track, there will be days you fall off do extra work so you don’t if you do get back on as fast as you can.

5×5 Single Leg Box Squat Rx+/Rx
5×5 Box Step with 10-20lbs RxM/RxM+

In heats: Rx+/Rx
1k Row or Ski or Run
30 Burpee Box Jumps 24/20″
30 Chest to Bar Pull Ups
100 Double Under

1k Row or Ski
15 Burpee Box Jumps 20/16″
15 Assisted Pull Ups
100 Jump Rope or Line Jump

1k Row
10 Box Jump 16/8″
10 Burpee
10 Pull Up
100 Jump Rope or Line Jump

Post WOD
2:00 Plank Hold, break as needed.
3×15 Band Good Morning
3x:20 Sampson Stretch.






9:30 WOD and Daycare at Holladay Gym

Challenge:6x:30/:30 Ab Mat Sit Ups with Active Rest in Plank Position.
On the min for 15min.
3 Thrusters 95/65#
2 Burpees
1 Squat Jump
Rest 3-5min
500m Row for time

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