You are hereJanuary 2010

January 2010

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Saturday, 30 January 2010


Cardiovascular/Respiratory Endurance is the first of the 10 components of complete fitness. We define it as the ability of the body systems to gather, process, and transport oxygen.  We often joke with each other "Where's the cardio?" while gasping for the thin mountain air around us.  Our prescription for constantly varied, functional exercise performed at high intensity works. 

We will be conducting a more formal endurance program in the near future.  The first step is building up to 4-6 normal CrossFit Workouts per week, then adding 4-6 endurance workouts.  It's okay to mix and match, but the first step is building strength.  CrossFit brings balance to your weaknesses, which makes you a better athlete in whatever endeavor you choose.

Doing only endurance workouts wastes muscle mass.  Build strength, and stretch the endurance simultaneously.  You CAN have it all!

Today's Workout

Tabata Something Else

 :20 intervals with a :10 rest

  • 8 rounds Pullups
  • 8 rounds Pushups
  • 8 rounds Situps
  • 8 rounds Squats

Record your total reps for all 32 rounds

Today's Endurance Workout

3 hours after Today's Workout, choose ONE of the following:

Swim, Run, Bike, or Row

9 Minute All out Effort

Cover as much distance as possible

Friday, 29 January 2010


 Deborah Feltz, a kinesiology professor and Department of Kinesiology chair at Michigan State University is conducting a study on the benefits of a virtual workout partner.  “We also know that participating with another person can help improve motivation for physical activity,” said Feltz.  We are social creatures and bond together as we suffer together. Drill Sergeant Kennedy told us as we recovered in puddles of sweat that, "The more it sucks, the closer you draw together." 

Buddy Week February 8-13

The week of February 8-13th we will help you get ready for Valentines Day.  All workouts will be partner-based.  Bring in anyone all week to workout with you, whether they currently train at CrossFit Mount Olympus or not.  All of Salt Lake City stands to benefit from CrossFit and you stand to benefit by having a partner.

Emilee and Joel after Fight Gone Bad. We've all been there.

Today's Workout


  • Shoulder Press (95/55)
  • Back Extensions
  • Prone Kips

Today's Endurance Workout

At least 3 hours after Today's Workout, do ONE of the following:

Run, swim, bike or row

  • 4x5 minute intervals.  3 minute recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Thursday, 28 January 2010


When I was in high school I attempted to set a school record for my weight class with a military press of 195 pounds.  Minutes before I did it, another student beat me to it.  He later admitted to me that I should have had the record because he was using steroids at the time and could no longer maintain the weight.  He also later went to jail for embezzling money from a company set up with friends.  Once a habit of cheating starts, it sets a trend for life.

How does this apply to CrossFit Mount Olympus?  Be honest with yourself.  It is humbling to finish slower than everyone else on a workout, or use less weight, but it is honest.  Do every rep--don't cheat just to get a faster time.  Everyone around will support you, so long as you give an honest effort. 

Saturday Night Live shows how NOT to do heavy lifting!

Today's Workout

Deadlift 3-2-1-1-1

Record weight for each set

Jeff Hits a Gym Record 465 pound deadlift!

Jeff bends the bar, WITHOUT tearing off his arms!

Today's Endurance Workout

1 Minute Ladder

Wait at least 3 hours after today's workout and do ONE of the following:

Swim, run, bike or row MAX EFFORT:

1 min- 1:00 min rest
1 min- :50 rest
1 min- :40 rest
1 min- :30 rest
1 min- :20 rest
1 min- :10 rest
1 min- :20 rest
1 min- :30 rest
1 min- :40 rest
1 min- :50 rest
1 min

Wednesday, 27 January 2010

Happy Birthday, Nate!

Nate has really been pushing himself, so we'll do the hero workout in honor of his namesake to celebrate his birthday!

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Today's Workout


As many rounds as possible in 20 minutes of:

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings

Today's Endurance Workout

Tempo Workout at 85-90% effort

Choose ONE of the following exercises and courses: (Course length depends on  the event for which you're training.)

Swim: Short Course-8min; Long Course-12min; Ultra-20min

Bike: SC-30min; LC-60min; U: 90min

Run: SC-20min; LC-40min; U-60min

Row:  SC-10min; LC-15min; U-20min


Tuesday, 26 January 2010

Selfless Service

"God does notice us, and he watches over us. But it is usually through another person that he meets our needs."  Spencer W. Kimball, Small Acts of Service.

One of the first things I learned in basic training were the 7 core values of the Army.  One of those was Selfless Service.  Today we honor Scott Hilton, who will be travelling to Haiti for 3 weeks to help rebuild a collapsed medical clinic.  They asked for French speakers with a construction background, and Scott applied instantly.  Scott is the busiest person I know, but willingly volunteered his time and talents.  Many people have pitched in for this tragedy, but Scott also serves on a daily basis as a Bishop in the Church of Jesus Christ of Latter-day Saints which calls on him to minister to those in his congregation.  It is easy to come together and give after a crisis--we are hard-wired to do so.  Giving of yourself on a regular basis requires even greater dedication. While Scott serves in Haiti, look around for opportunities to serve selflessly. 

Scott knocked the stuffing out of the med-ball!

Scott after knocking the stuffing out of the medicine ball! 

Today's Workout


  • 1000 meter Row
  • 45 pound Thruster, 50 reps
  • 30 pull-ups

Today's Endurance Workout

At least 3 hours after Today's Workout, do ONE of the following:

Swim, run, bike or row

  • 4min on, 3min off
  • 2min on, 30sec off
  • 1min on, 3min off
  • 2min on, 30 sec off
  • 4min on.

Cover as much distance as possible in each intervals.  Post total distance to log.

Monday, 25 January 2010

Scuba Fundraiser

Come Dive next Saturday!!

Come join us next Saturday as we have fun for a good cause!  From 1-4pm, Dive Utah will be hosting a fundraiser for victims of the earthquake in Haiti.  CrossFit Mount Olympus will donate a 6 month membership for two to the cause to be raffled.

Those who aren't scuba certified can try the Discover Scuba program for only $15, which will be donated to the relief effort.  Those who are can take a dive in the pool for a $10 donation.

There will also be a Texas Hold'Em Tournament and Silent auction/Raffle.  It's going to be a blast, and definitely falls within the CrossFit ideology of trying new sports.

We will be going down as group.  Let Jeremy know if you're interested and we'll reserve spots.  Pass the info on:  Click here for more info

Today's Workout


For time do:

15 One-armed Snatches, each arm (Men 45# Bar/Women 35# Bar)
15 Pullups

10 One-armed Snatches, each arm
15 Pullups

5 One-armed Snatches, each arm
5 Pullups

Today's Endurance Workout

At least 3 hours after Today's Workout, do ONE of the following:

Swim: 3x350y/m, 2 min Recoveries, Fasest possible pace

Bike: 3x5k, 2 min Recoveries, Fastest possible pace

Run: 3x1000m, 2 min Recoveries, Fastest possible pace

Row: 3x1200m, 2 min Recoveries, Fastest possible pace


Saturday, 23 January 2010


CrossFit offers a lot of opportunities to make mistakes.  It's part of what draws us.  Those afraid to make mistakes don't last long.  How many of you had ever done a snatch before we did Isabel?  It is the most complex lift, and takes a LONG time to develop properly.  Some left frustrated they couldn't do it properly, as if one session would be sufficient to learn a highly technical lift.  There is method to our madness!  You must be able to power snatch before doing a full snatch.  You must have a solid front squat.  

Everytime you come into CrossFit Mount Olympus strive for perfection, but allow yourself to make mistakes.  Learn from those, and allow others the same courtesy.  Check all egos and excuses at the door. 

Today's Workout

"Helen Pas de deux"

Two people per team, alternating exercises each round.

12 Rounds of:

  • 250 meter Row
  • 11 Kettlebell Swings
  • 6 Pullups

Today's Endurance Workout

At least 3 hours after Today's Workout, do ONE of the following:

Swim, bike, run or row a 20 minute time trial.  (All out effort.)

Friday, 22 January 2010



“Setting an example is not the main means of influencing another, it is the only means." -Albert Einstein


What does your example say about you?  We are constantly raising the bar, which shows others what is possible.  People often decide they can't do something, which becomes a self-fulfilling prophecy.  Allow yourself to reach your destiny--spirit, mind, and body.

 The Bar Tendaz show what is possible on a pull-up bar

Today's Workout

22 Box Lunges (135/95 pound bar)
22 Wall Ball Shots (20/15 pound wallball)

16 Box Lunges
16 Wall Ball Shots

10 Box Lunges
10 Wall Ball Shots

Today's Endurance Workout

1:3 Intervals

At least 3 hours after the main workout, choose ONE of the following:

Swim, Bike, Run, or Row

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

There are no fouls, and there is no pacing. This interval set is to be done all out.  You should crawl home!


Thursday, 21 January 2010


In common usage, ballistic often describes a person flying into a rage, "My parents went ballistic when I crashed the car."  Formally, ballistics refers to the mechanics of flight of an object propelled through the air. The word ballistic derived from the Latin ballista, the name for a large crossbow shaped weapon used to fire large missiles or stones. 

Today YOU will be the ballista, launching a weight from the ground to overhead. We are doing the snatch--a ballistic lift.  Few, if any, exercises match the explosive power necessary to propel a weight overhead. 

The snatch is one of the two olympic lifts, and requires a tremendous amount of strength, balance, and coordination.

Watch this footage from the 2004 Olympics in Athens.  Pay attention to the hook grip, and the dynamics of the lift.


Today's Workout


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and record time and load.

Today's Endurance Workout

Wait at least 3 hours after Today's Workout and then choose ONE of the following:

Swim, Bike, Run, Row

All out Efforts!

6 rounds of: 90 seconds on, 90 seconds off

Cover as much Distance as possible in each of the 90 sec intervals.

Wednesday, 20 January 2010


What images does the word "power" conjure in your mind?  Power is one of the core attributes we strive to develop at CrossFit Mount Olympus.  We define power according the physics equation:


Work=Force x Displacement

Steve generates a LOT of power

Steve generates A LOT of power hitting a 24-inch box jump!

Basically, moving a greater mass a greater distance or in a shorter time generates greater power.  Today we will play on the rowers, see how much power you can generate.  The standard unit of power is the Watt, which displays on the Concept 2 Rower.  See how much power you can generate while maintaining constant speed.

Today's Workout

3 rounds of:

750 meter row
7 Handstand pushups
30 Situps

Today's Endurance Workout

Tempo 85-95%

Wait at least 3 hours after the main workout, then do ONE of the following:

Swim: 1000m/y total:  first 500m/y at 85%, then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Row: 3000m total:  Row first 1500m at 85%, recover 1min, then go at 95% for second 1500m


Tuesday, 19 January 2010


Help thy brother's boat across, and lo! thine own has reached the shore.
-Hindu Proverb

The team environment pushes all of us to reach a little higher, run a little faster, and be a little better.  We often do things for others we wouldn't try alone.  At CrossFit Mount Olympus we always work out with others so we can encourage each other.  No matter how hard a workout seems, encouraging someone else makes it easier.  Bring a friend to workout, and encourage everyone.  Your own results will improve: spirit, mind, and body.


Joel, Jenna and Brandon after our "Share in the Struggle" workout to show support for Jim Manwill.

Today's Workout

As many rounds as possible in 20 minutes of:

3 Squats (Use a bar equal to your bodyweight)
25 Push-ups

Today's Endurance Workout


Wait at least 3 hours after today's workout and then choose ONE of the following:

Swim, bike, run or row

8 rounds of: 20 seconds on, 10 second rest.  100% efforts!

Monday, 18 January 2010-Martin Luther King, Jr Day

In honor of the holiday, we will only have morning classes, from 6am-8am.

I Have a Dream

On 28 August 1963 Dr. Martin Luther King, Jr delivered a speech calling for the end of racial discrimination that scholars would later declare the greatest political speech of the 20th Century.  Most of us are familiar with excerpts of the speech, but how many have listened to the entire speech?  I challenge you to do so today: 

 The speech calls for a better world for the next generation.  What are you doing to improve the world around you?  Just like your goals for CrossFit, they will only work if they are observable, measurable and repeatable.  Rather than work for a generic ideal like "world peace," set a specific goal, such as Dr. King's statement, "I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character." 

Today's Workout

10 Double-unders
20 Sit-ups
10 24" Box Jumps
20 Pull-ups
10 Thrusters (95#/65#)
20 Dips
10 Burpees
20 Back Extensions
10 Wall-ball shots
20 Squats

Today's Endurance Workout

1:1 Pacing

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE Of the following:

Swim, Bike, Run, Row

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. Row and swim measure meters.

Foul if you go over or under your 1st round distance. Rating of Percieved Exertion of no less than 16.

Foul= 2 min of max rep push ups.

Rating of Perceived Exertion Scale:

6 No exertion at all
7 Extremely light
9 Very light - (easy walking slowly at a comfortable pace)
11 Light
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
15 Hard (heavy)
17 Very hard (very strenuous, and you are very fatigued)
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

Saturday, 16 January 2010


Daniel Sakai

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

As many rounds as possible in 20 min of:

  • 24" box jump, 30 reps
  • 115 pound push press, 20 reps
  • 30 pull-ups

Endurance Workout of the Day

15min Time Trial T3

Choose ONE Of the Following Sports:

Swim, Bike, Run, Row

15min Time Trial--cover as much distance as possible.

Friday, 15 January 2010


All your life you live so close to truth it becomes a permanent blur in the corner of your eye. And when something nudges it into outline, it's like being ambushed by a grotesque.
--Tom Stoppard, Rosencrantz and Guildenstern are Dead.

Jim Manwill's battle with cancer has been on my mind for the past few weeks.  We dislike reminders of our own mortality, and the passing of a good friend nudges that truth into outline.  If your time came today, would you be ready?  Are you living your life honorably?  More importantly, do your actions reflect what you value?  Is the world around better because you're in it?  Take some time today and reflect on what life really means to you.  How can CrossFit help you become a better person?  You--improved.



Workout of the Day

Training will end at 8:00am today so we can attend Jim Manwill's funeral at the LDS Chapel on the corner of 20th East and Mary Dott Way.  Feel free to join us as we show support for the Manwills.  The viewing is at 10:00 and services will follow at 11:00.  Evening classes will be as usual, between 5-6:30.

3 Rounds for time of:

10 Power Cleans (135/95)
10 Front Squats
10 Jerks

Post times to comments

Endurance Workout of the Day

Rest Day.  You'll want it for tomorrow!  Trust me.


Thursday, 14 January 2010


The prescription for CrossFit is "Constantly varied, functional movements performed at high intensity."  What exactly is a functional movement and why do we do them?  It is easier to start with what isn't a functional movement--the bicep curl.  The bicep curl attempts to completely isolate the biceps brachii, separating it from the other muscles that move the shoulder and elbow.  Instead of bicep curls we do pull-ups--a lot of pull-ups; strengthening the biceps in its natural state while also engaging a host of other muscles.

Functional movements involve a variety of factors such as balance, flexibility, and control of multiple muscle groups.  They mimic real-life situations: a clean and jerk looks like a farmer picking a bale of hay from the ground and putting it on a truck; a shoulder press resembles putting your overstuffed luggage in the overhead bin. This proves a challenge for many coming into CrossFit Mount Olympus.  First, you need to learn to control your own bodyweight.  When I got certified to teach CrossFit I had to scale my squat back to zero.  It was humbling, but great coaches showed me how to do it correctly.  Once you have the form locked in, then start adding weight.  Today's workout will be a series of functional exercises that involve a high degree of muscle control involving a lot of different muscle groups. Enjoy!

For more information, read this article on Web MD.

Jameson does 300 Burpees!

Jameson on his way to 300 burpees!

Workout of the Day

Compound Tabatas

Each round consists of 8 :20 second bursts followed by a :10 second rest.  Rest one minute between rounds.

  1. Mountain climbers
  2. Somersaults
  3. Stationary lunges (45#/25# plate held overhead)
  4. Burpees!!

Record total number of reps for each round to the comments section.

Endurance Workout

Hill Repeats

At least 3 hours after the Workout of the Day, choose ONE of the following:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute.   Recover 1 min before descending the hill easily. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, with 2 min recoveries.

Row: 3 x 1k repeats not deviating more than 10 seconds. Use a damper setting at least 3 higher than normal.  2 min recoveries.

Foul: If you deviate more than the specified time, do 20 pistols (10 each side).

Wednesday, 13 January 2009

James Stewart Manwill, Jr.

 "I have fought a good fight, I have finished my course, I have kept the faith."
2 Timothy 4:7

 Thanks to everyone who came out for our New Year's Day "Share in the Struggle" to support Jim and his family.  You can leave messages at Jim's Blog:

Jim passed away peacefully yesterday, surrounded by his family.

Viewing Thursday, January 14, 2010 at Grandview 3rd Ward building
Funeral Services Friday, January 15, 2010 at the same location, with a
Viewing one hour prior to services

The family is grateful for all the love and support you all offer. We are thankful for the Lord's Plan of Salvation that gives us great peace and comfort at this time, as well as the knowledge that...
"Families Can Be Together Forever"

Workout of the Day:

3 Rounds Of:

10 Deadlift (225#/185#)

25 Back Extensions

25 Abmat Situps


10x Sprints

3+ Hours after the workout of the day, choose ONE of the following:

  • Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min. recoveries... NO PENALTIES.
  • Bike: 8 x 1k all out sprints w/ 2 min. recoveries... NO PENALTIES.
  • Run: 10 x 100m all out sprints with 90 sec. recoveries… NO PENALTIES.
  • Row: 10 x 125m all out sprints w/ 1 min. recoveries... NO PENALTIES.


Contact US

Get Started with an INTRO

First things first - the only way to begin your training at CrossFit Mount Olympus is with an INTRO session. These are by appointment only - call us to schedule at (801) 487-5622.

Our INTRO session is a complimentary one-on-one training session during which you'll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself. It is by appointment only and is a prerequisite for taking a class. This helps us serve you better by getting to know your goals and expectations, fitness level, and experience. After your INTRO, you can choose one of several membership options that give you access to our group fitness program and classes. 

PERSONAL TRAINING - If you are interested in a more personalized approach and want more information about one-on-one personal training, contact us.  Private sessions cost $75 per hour and can be booked at your convenience.


You Can do this from home...

If you want to try our workouts on for yourself, you can start immediately. Go back to our home page and check out our daily Workouts. These will give you a good example of the style of our training and classes. However, be forewarned, these workouts were designed for elite athletes and are very difficult – we have a few suggestions for getting started.

1. Learn the movements – many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.

2. Start easy! Get through the workout. Modify it any way you need to - split up a high repetition set into many smaller sets, reduce the weights, reduce the volume or distances.

3. Make the Workout of the Day a habit. Three days on, one day off; or Five days on, two off. Consistency is the key, not so much intensity at first. Be consistant!!  Make a schedule and stick to it.

4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day to enable you to develop world-class fitness, very often in 20 minutes or less!

12 January 2010

Virtuosity is defined in gymnastics as “performing the common uncommonly well.”- Greg Glassman

Coach Greg Glassman, creator of CrossFit, defines virtuosity as "performing the common uncommonly well."  Many of the movements and exercises we perform in our workouts may make you uncomfortable.  I have seen the concern in your eyes as we introduce new, unfamiliar exercises.  The beauty of CrossFit is that we all get to experience that as we progress.  We all feel the challenge of doing a lift or a run that makes us feel uneasy.  Continue in your quest for elite fitness by allowing yourself to focus on doing the small things well.  Allow yourself to make mistakes and listen to your coach as you develop.  Every virtuoso piano player began by playing something like Twinkle, Twinkle Little Star.  

In CrossFit, we seek virtuosity in 9 fundamental movements:

9 Fundamental movements of CrossFit
Press Squat Deadlift
Shoulder Press Squat Deadlift
Push Press Front Squat Sumo-deadlift High Pull
Push Jerk Overhead Squat Clean


Read Coach Glassman's article about virtuosity in CrossFit Journal:

Determine a skill in which you want to develop virtuosity, both inside the school and outside.  Today we are doing muscle ups, a gymnastics movement that requires technique as well as strength. 



30 Muscle-ups for time

(Sub 3 pull-ups and 3 dips for each muscle up)

 Watch this video for an example of a muscle up performed with virtuosity.


3+ hours after the main workout, choose ONE of the Following:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

11 January 2010

"Make no little plans; they have no magic to stir men's blood."- Daniel Burnham. 

We have now fully entered 2010.  Many have taken down holiday decorations and started on well-meant resolutions.  What are your plans for the upcoming year?  Are they sufficiently grand to stir your blood, yet grounded enough to reach?  Take some time today to meditate on what you want to accomplish.  Make the goals specific and measurable for best results, then break them down into smaller pieces.  Finally, tell someone who will hold you accountable. 

Joel levitates onto the box


500 meter Row

Front Squats/Jump Rope Double Under couplet


500 meter Row

Record time.

Endurance Workout

3-4 hours after the above workout:

12 minute time trial.  Row/run/bike/swim as far as possible.  Record distance.


This page is still Under Construction!


At CrossFit Mount Olympus we develop elite fitness designed to be broad and inclusive.  In short, we want you to be good at everything: spirit, mind, and body.  We foster an encouraging environment where you can be yourself, only better. 

Everyone comes to CrossFit Mount Olympus with different strengths and weaknesses.  Our workouts are hard, but can be scaled to your ability.  Few people can do all of the skills at first.  You will like some and dislike others, but do them all to the best of your ability. 

Confidence improves in all aspects of life as we develop fitness in 10 basic skills:

  1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength - The ability of a muscular unit, or combination of muscular units,to apply force.
  4. Flexibility - the ability to maximize the range of motion at a given joint.
  5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed - The ability to minimize the time cycle of a repeated movement.
  7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement
  8. Agility - The ability to minimize transition time from one movement pattern to another.
  9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

~Greg Glassman

 For more information, download the Free Article, "What is Fitness?" from the October 2002 CrossFit Journal



All classes begin at the start times and we will warm up together.  If you miss the warmup, you will have to wait for the next class.


We have shirts and sweatshirts now!.  Pictures to come later.

White and Gray T-Shirts. $12.00

Red/Gray and Blue/Gray sweatshirts. $30.00

About Us

Brandon "Happy Feet" Robinson

Endurance and CrossFit Coach

CrossFit Endurance Certified, 2009
CrossFit Level 1 Certified, 2010
CrossFit Mobility Certified, 2010

Brandon brings a rare set of talents to CrossFit Mt Olympus.  He may be the only CrossFit coach with a national championship in Ballroom Dance!  Brandon came to CrossFit Mt Olympus when he suffered a repetitive use injury while training for triathlons.  After several months without running he actually improved his speed by following CrossFit workouts.


Jeremy "Turbo" Johnson

Head Coach

CrossFit Level 1 Certified, 2008
CrossFit Endurance Certified, 2009
CrossFit Mobility Certified, 2010

Jeremy discovered CrossFit while training for the National All-star Rugby tournament as part of the National Guard's World Class Athlete program.  Jeremy is a lifelong student, holding four different college degrees.  HIs quest for knowledge currently centers on making CrossFit Mt Olympus a premier fitness facility. 

As a diabetic, Jeremy understands both the benefits of regular, intense exercise and the challenges many people face in their own quest for elite fitness. 

Getting Started

This page is still Under Construction!