Ute CrossFit has always been a family friendly space, and we want to keep it that way and always have a culture where kids are welcome! As we continue to grow we feel it is important to address a few safety issues because we care about you and your family’s safety above all else.

Specifically, we want to ensure we are providing a safe environment for children at Ute CrossFit. Unfortunately the equipment here presents a safety risk to curious little ones. A free weight could drop on a child, the bikes could badly pinch little fingers, and those who like to climb and explore face the risk of falling or getting caught. With that being said, we have to implement some policies that keep our Ute CrossFit families safe!

• Do not leave your children unattended in either one of the gyms under any circumstances. Adult supervision is a must.
• Do not leave children and babies on the mats or let them play on them – especially during workout times.  We have provided the playroom and the hardwood floor area for kids.

We will be posting signs to remind everyone of these policies soon.

We appreciate your help in making these changes and keeping your children out of harm’s way!

For monday, on presidents day, we will have classes at 6, 8:30,9:30 and 10:30am.  12:30, 3, 4, 5, & 6pm

Check out the featured post, we are kicking off another nutrition challenge, and this time we will not disappoint.  Get signed up for a team ASAP and start brainstorming some Big Audacious Goals that you are going to hit in 40 days!

WOD
2 Clean and Jerk 135/95
3 pullups, 6 pushups, 9 squats

4 Clean and Jerks
3, 6, 9

6 Clean and Jerks
3,6,9,

8 C&J
3,6,9

10C&J

Challenge: 5×5 Deadlift OR 5x 200m Run   Whether you deadlift or run, you will rest exactly 2 minutes between sets

3pm Class
Same wod as above except you will do 1,2,3,4,5,6,7,8,9,10 reps on the clean and jerk

9:30 & 10:30 class
“Chippa!”

Benchmark of the Day: 5 rep max Front Squat

Challenge: Front Squat 5×5 We LOVE front squats, and you should too!  Use today as a benchmark and see how much you can improve over the next few months.  Great thing about front squats is you don’t have to have huge legs to get better (just ask Tommy, he has chicken legs and front squats a lot).  You need a strong core, and hamstrings to do a proper front squat.

WOD:
5 Rounds for time
9 DL
6 Hang Clean
3 Push Press
135/95

5:00pm Endurance Wod
Pose Running Drills + 30 minute fun run
Wod: 10-1 Ladder
Air Squat
Push Press 95/65
Post Wod: L-sits + Prone Cobra Holds

We are taking pre-orders on hoodies, please check out the other post and let us know if you are interested.  

We are taking preorders for zip up hoodies. The posted pic is a basic idea of what they will look like. We are ordering a really good quality hoodie (one that won’t shrink and make you look like a squaty boxed item) so the price is a little steep. That is why we are taking preorders!! A sign up sheet will be posted in the West Gym retail area. Get on it so you are not sad when you are not rocking one!
If you are far and away and would still like to order one email:
accounts@utecrossfit.com

Price is $50
Shipping will be $5

Happy Monday everyone. Hope all had a great weekend. A couple quick words.

-First off, Mary and Mike did well in a local team get together, they actually finished second against all teams including teams of 2 guys. Blew the make/female competition out of the water.

-We are hosting a couple seminars in March if anyone is interested. The first one is March 10 for gymnastics and Olympic weightlifting. There will be a 1-5 instructor to student ratio and the instructors are Dusty Hyland for gymnastics (we’re flying him in from LA, and Dave Chiu for Olympic lifting. This is for more advanced athletes that want to go from good to great at the more technical CrossFit movements. The second seminar is March 17 and is geared towards assessment and correction of imbalances and injuries. This is for trainers or if you have an interest in training,and will be taught by a very good physical therapist that understands CrossFit. If you have interest please talk to Tommy about it. You can also register on the mind body site by clicking the “events/seminars” link. Space is limited to 15 and 12 respectively.
*just a quick note how this came about: It is really important to us to continually improve as coaches and trainers, and we are committed to being the best at what we do, period. Bobbie and I decided to fly Dusty out from LA because I (Tommy) worked with him for 2 days in LA and improved a ton on gymnastics movements. Not just as an athlete, but coaching them and also using safer progressions for the movements. Dusty travels and does seminars for CrossFit HQ and we are lucky to have him as a friend. The other workshop is even more exciting to us, we put it together solely for us and our staff of trainers, but have opened it up so some other local trainers can better understand assessment of posture and imbalances and how to fix them. We are committed not only to having the best, most knowledgeable trainers, but also to enhancing the quality of CrossFit training in Utah. We hope that over the next few months we can continually WOW our clients with the best training experience available in Utah.

-We are testing a benchmark today and will test a few more as the week goes on. It’s really important to log times and weights lifted in your books this week. We will be testing and re-testing some benchmarks every few months in a more structured way. we hope that this helps you all track progress better and holds everyone a little more accountable. If you have any specific goals let us know and we will talk about how to structure your CrossFit to help assist in reaching those goals.

- last announcement: we have some really amazing athletes training for the CrossFit games and they want to be more involved in helping others with the more technical movements. Every Saturday from 11-12 we will have an open gym where there are 3-5 coaches available for 1-on-1 work with anyone. So if you’ve always wanted to climb a rope, or want to hit some drills for snatch or clean and jerk, or want someone to show you how they learned to do muscle-ups, come by on a Saturday open house hour to work with our games athletes. It will be a great opportunity for some to teach, others to learn, and for everyone to hang out. We spend a lot of time and resources coaching people for the CrossFit games, it’s important that the teaching trickles down to everybody who wants to improve on movement and skills.

NOW, ABOUT THAT WOD: BASELINE for time
500m row (fixed on so we have 5 working)
40 Squats
30 sit ups
20 pushups (good ones)
10 pull ups
Go hard and get a big PR

Challenge: 3×20 Deadlift @ 30-40% max. Focus on form

Skill: talk about first 5 pulls on the rower and about pacing and transitions

Post workout: 4 rounds of “Cindy” not for time, then stretch.

Endurance class @6am
Same thing but warmup with “pose” drills

9:30 & 10:30 classes
20min AMRAP
30 Double Unders or 90 singles
20 Overhead KB Swings 24/16kg
10 Hand Release Push-ups

•5-7min cool down on bike or rower

3pm
3 rounds 10x gto @ 60% + 550m row + 2:00 rest
3 rounds 10x OHS + 100du + 3:00 rest
50 chest to bar pull ups for time

Okay, if you don’t like bragging then go to another gym that’s not the best…in the world.  I have to throw in a few quick brags because our people are Awesome!

First up is Will Lang, who WON his regional tournament last night as a Freshman in High School.  Usually when freshman do really well in wrestling they are in the lower weight classes such as 105 and 120 lbs.  Will wrestles in the 153 lb weight class which is very tough and competitive in High School.  He will be competing in the State Tournament next week against the best in the State!

Next up is one of our awesome young athletes, Canon Hogue.  With great coaching from Bry, Canon is doing some amazing things in the big dawgs group.  Not only does he do muscle-ups, but I happened to catch this 39″ box jump the other day!

Last but certainly not least is our most badass Coach, Mom, Friend, Wife, and Athlete the amazing Bobbie Jo Hackenbruck.  I embarrassed her with this pic at the “Unveiling Ceremony” at Lululemon this morning.  Bobbie is one of a select few brand ambassador’s selected by Lululemon to promote their brand along with a healthy, passionate, fulfilling lifestyle.  It’s not wonder they want Bobbie to represent their brand, who wouldn’t want a woman who is strong, confident, passionate, cares about others, humble, and FUN!  Check out the pic in the background.

Big Shout out to Will Lang who is wrestling in Regionals tomorrow before heading to State.  He’s only a Freshman at West High but has already beat some of the top kids in the state in his weight class and is looking to make a good run this year.  We have had the pleasure to train Will for the past 2 years and it is the easiest job in the world.  All he does is give 100% effort and ask for more ways to improve.  He’s the most motivated, disciplined 13 year old I’ve ever been around and sets a wonderful example for his two younger brothers who will follow in his footsteps.  Good Luck Will!

This week each of our coaches has programed a workout from the bottoms, up.

More importantly, this is a “hopper” week. A “hopper style” workout is a workout thrown at you and you have to be ready for anything!! We throw something at you and you rise to the occasion because you prepared!

These are workouts are new and do not have benchmark times. So each day, one female and one male will win the workouts, be that person!

Coaches who have programmed this week are Alli, Elliott, Bryan, Taylor and Mike! Enjoy their love

Workout, by Mike:
Pre Wod:
3 Rotations: 20 meter bear crawl, 30 second hollow hold, 10 perfect pushups. 
3 Rotations: 20 Waiter walk (kettlebell overhead) with each arm, 5 light Thrusters with one kettle bell each arm (So thats 30 total). 

Hip opening drill together. 
-Slide to one side keeping knee out and butt back.  Hold for a few seconds then slide to the other side keeping the butt way back while doing so.  Do this 10 times on each side. 

WOD: 100 Squat Clean Thrusters (35# DB, 25# DB)  Can also use barbells(45#/35# or kettlebells(16k/12k).
-  (Bring dumbells and barbells below the knees each time, kettlebells through the legs.
           ****Every minute on the minute do 5 burpees.********

Post WOD:  Group Mobility work led by the coach.
  (when coach brings the group back together he/she says put your right foot, you put your right foot out, you put your right foot in and you shake it all about.) 
-Lacrosse ball behind scapula for two minutes each side, working the arm through the whole range of motion. 
-Couch stretch :30 on 3x ea

6:00am Endurance Wod
Pose running drills
Wod:
10-8-6-4-2
10 meter sprint
Power Clean 95/65
Squat Jump

Rest: 2:00
1 mile run for time.

9:30&10:30 Wod Mommies and daddies please get signed up for kiddie care on the east gym calendar.

Challenge: Tabata Hollow Holds
Wod:
5rds for time
10 Thrusters 95/65#
10 Pull Ups
•1min rest btw rds

3:00pm Advamced CrossFit