Archive for February, 2015

2/28 TEAM WOD – Hangman

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 10 x Alternating 20m med ball shuttle runs per partner 20 Partner med ball sit-up tosses 10 Partner med ball back-to-back squats 10 alternating Wall balls with partner 10 Med ball sit ups per…

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2/27 – CrossFit Games Open WOD 15.1

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Row – Crossover Symmetry Activation – Warm up with coach Strength CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk WOD RX: CrossFit Games Open 15.1 (AMRAP – Rounds…

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Coach’s Corner-Mental Toughness

Today, CrossFitters have to be strong, powerful, and able to work for long periods of time. As the sport has evolved, so have the bodies of CrossFitters. They are now bigger and leaner than ever. In order to survive the evolution of CrossFit, you have…

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2/26 – Open WOD Announcement Gauntlet

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Jog or 300m Row – 3 to 5 mins on foam roller, then additional warm up with coach Strength Back Squat (3×10 @ 70% of 1RM) Skill work today is learning to…

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Highlights from Nick’s Nutrition Class

Good Nutrition and Crossfit go hand in hand, and last Saturday Coach Nick taught a Nutritional Awareness class to help us get the most out of our workouts and feel great! Nick’s presentation outlined a 3 Stage Nutrition plan, and had some great information on…

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2/25 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 20 m shuttle run x 7 – 20 Sit ups – 20 Calorie row – 20 Air squats – 20 Grasshoppers – 20 Overhead lunges (25/15) + additional warm up with coach Strength…

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2/24 WOD – Bodyweight Binge

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 5 minutes on foam roller & lacrosse ball – 200 m Run or 300 m Row – 10 Sit ups – 10 Push ups – 10 Pull ups – 10 Knees to elbow…

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2/23 – Triple Double

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 20 m shuttle run x 7 – 20 Sit ups – 20 Calorie row – 20 Air squats – 20 Push ups – 20 Overhead lunges (25/15) + additional warm up with coach…

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2/21 WOD – Feeling Chipper

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Roll-out 3 mins 15 air squats 15 push ups 15 sit ups 15 supermans 15 walking lunges 200 m run Skill 5 minute EMOM 3 max rep attempts or beat your PR each minute…

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2/20 WOD – We Like to Move it Move it

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 200m Jog or 300m Row – 10 Spealler stretches – 10 PVC Pass-throughs – 10 Air squats – 10 Wall balls – 10 Pull Ups – 10 Knees to elbows additional warm up…

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Coach’s Corner February 19th

EGO-FREE FOCUS ON THE BASICS Whether you’re new to CrossFit or have had years of experience, focusing on the basics every single day is crucial to your ability to move closer to your fitness goals and avoid injury. The basics include developing sufficient shoulder, hip…

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2/19 WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m slow jog (or 6 laps around gymnastics floor) or 500m slow row then Coach-led warmup Strength Push Press (Find your 3RM) WOD Metcon (AMRAP – Reps) Using only a barbell and KB…

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