Class Schedule this Weekend

Just a reminder that we will not have class Friday night.  Saturday we will have the normal 8am workout.  

Today's Workout

21-15-9

• Shoulder Press
• Kipping Bridges

Today's Endurance Workout

Time Trial

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

Run, Row, Bike or Swim--9 minute ALL OUT EFFORT!

 Deadlift

The deadlift is one of the most functional exercises you can do.  Outside Mount Olympus CrossFit, the deadlift correlates simply with picking heavy stuff up off the ground.  You have likely heard all your life, "Lift with your legs, not your back."  What exactly does this mean?  Today, your coach will correct your form as we work on developing the proper way to lift.  It will vary based on your personal build.  Everyone has a different "ideal" form.  

Today's Workout

Deadlift

5 sets of 5 Reps.  Record weight used.

Today's Endurance Workout

At least three hours before or after Today's Workout, do ONE of the following:

• Swim: 2 x 500 meters all out sprint. 2 min recovery.

• Bike: 2 x 5k holding best possible pace. 2min recovery.

• Run: 2 x 1000m  holding best possible pace. 2 min recovery.

• Row: 2 X 1200m holding best possible pace. 2 min recovery.

Basics

"You’ve got to get the fundamentals down because otherwise the fancy stuff isn’t going to work." -Randy Pausch, The Last Lecture.

Success requires mastering the fundamentals of any endeavor.  In CrossFit we have 9 fundamental lifts in progressive difficulty:

1. Shoulder Press-Push Press-Push Jerk
2. Squat-Front Squat-Overhead Squat
3. Deadlift-Sumo Deadlift Highpull-Clean

For additional practice, attend one of the Beginning CrossFit classes, or schedule a private skill session.  Each membership package includes private skill sessions and you can buy additional sessions for much cheaper than the cost of personal trainer.

Today's Workout

4 Rounds of:

• 10 Sumo Deadlift High-pulls
• 5 Ring Dips

Today's Endurance Workout

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

Run, Row, Bike or Swim

• 45 sec on, 45 sec off
• 1:30 on, 1:30 off
• 3 min on, 3 min off
• 6 min on, 6 min off
• 3min on, 3 min off
• 1:30 on, 1:30 off
• 45 sec on

Schedule Change

This week there will be no classes on Friday night or Saturday morning.  We will post workouts you can do at home, but recommend coming early to get your weekend CrossFit fix!

Joel and Zeke rowing head to head

Today's Workout

3 Rounds of:

• 800 meter Run
• 15 Power Cleans (85#/135#)
• 800 meter Run
• 10 Power Cleans (85#/135#)
• 800 meter Run
• 5 Power Cleans (85#/135#)

Today's Endurance Workout

Time Trials

• Run: Short Course, 2 Mile TT,  LC and U 10k TT
• Row: 5k TT
• Bike: 20 Mile TT
• Swim: 800m TT

Improvement

A big thanks to Nate and Matthew who spent most of the day Saturday building our new pullup bars!  We now have space for 11 people to do pullups simultaneously. 

Be sure and thank these two! 

Today's Workout

Baseline

• 500 meter Row (or 400m Run)
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

Today's Endurance Workout

4x5 Minute Intervals

• 4x5 min intervals.  3 min recovery between each interval.

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

Burpees

Burpees are a phenomenal exercise to develop strength, stamina, and endurance.  Watch the video featuring Andy Petranek of CrossFit LA for a demonstration. 

Today we are doing Atlas Burpees, a Mount Olympus CrossFit creation.  Do the same motion, but place a weight on the ground and lift it overhead when you jump off the ground.

Today's Workout

5 Rounds of:

• 5 Atlas Burpees
• 15 Situps

Today's Endurance Workout

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

• Run: 10k.  Run at 85% effort for first 5k then pick it up to 95% on the last 5k.
• Row: 2 x 1500m, go 85% first 1500m recover 2min, then 95% for second 1500m.
• Bike: 20 miles total at 85% for first 10 miles then pick it up to 95% on the last 10 miles
• Swim:  1000 m total at 85% for first 500m/y then pick it up to 95% on the last 500m.

Earth Day

In  honor of Earth Day, we will be outside running today.  Yes, we know it is raining.  We happen to love running in the rain!  Get to know Mother Nature.

Today is an excellent day to begin eating healthier.  Are you eating REAL FOOD, or processed by-products?  We love the show Jamie Oliver's Food Revolution.  Jamie is attempting to help Americans eat healthier. 

Jamie received a prestigious TED award for his ideas.  Spend 20 minutes and watch his acceptance speech.

Today's Workout

Tabata Running

3 Rounds of:

• 8 x  :20 sprints, :10 recovery.  Rest one minute between each round of 8.

If you are running the 5k on Saturday, run only one set of 8 sprints at 85%.

Today's Endurance Workout

Tabatas

At least 3 hours before or after Today's Workout, do ONE of the following.  We recommend doing a different exercise than Today's Workout.

Run, Row, Bike or Swim

2 Rounds of:

• 8 x  :20 sprints, :10 recovery.  Rest one minute between each round of 8.

If you are running the 5k on Saturday, run only one set of 8 sprints at 85%.

Muscle Ups

Muscle ups are one of the most physically demanding movements we do at Mount Olympus CrossFit.  It requires a tremendous amount of skill, coordination and strength.  By way of contrast, in gymnastics the muscle up is considered a basic skill that does not even receive points.  Incorporating gymnastics movements into CrossFit allows for development far above a traditional machine-based workout. Coach Greg Glassman said, "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." 

Many of you will be scaling the workout today.  The traditional scaled-down workout is 4 pullups and 4 dips for each muscle up.  First, watch this CrossFit video about muscle-up technique.

Andreas Aguilar mounts the rings with a smooth, straight-arm muscle up in the video below:

Today's Workout

4 Rounds of:

• 5 Muscle ups
• 5 Knees to elbows

Today's Endurance Workout

6x Repeats

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

RUN: 6 X 400 meter sprints. 2 minute recoveries.  Keep each sprint within 3 seconds.

ROW: 6 X 500 meter sprints.  2 minute recoveries.  Keep each sprint within 3 seconds.

BIKE: 6 x 1 mile sprints. 2 minute recoveries.  Keep each sprint within 3 seconds.

SWIM: 6 X 150 meter sprints.  2 minute recoveries.  Keep each sprint within 3 seconds.

Congratulations, Brandon and Nate

Brandon and Nate both passed their Level 1 Certification last weekend!! They are now accepting private training customers and will be conducting classes on a regular basis.  We are excited for the different coaching perspectives these outstanding athletes bring to Mount Olympus CrossFit.

Brandon will the Head Coach of our new Endurance team.  His experience with triathlons brings invaluable experience as we help you prepare for endurance events from a 5k to an Ironman Triathlon.

Nate will continue to break all the Mount Olympus CrossFit records until he gets back from his deployment, and then will begin coaching on a more involved basis.

 What does this mean for your training?  There are now three certified coaches to help you.  All of our certified coaches can conduct private training, including the skill sessions that come with your membership.  Feel free to schedule with any of them.

Today's Workout

5 Rounds of:

• 5 Weighted Pullups (Use lower resistance band or add weight)

• 5 Right leg Pistols

• 5 Medicine Ball Cleans (15#/20#) [wmv][mov]

• 5 Left leg Pistols

  • Pistols, Part I (Adrian Bozman) [wmv][mov]

  • Pistols, Part II (Adrian Bozman) [wmv][mov]

  • Pistols, Part III (Adrian Bozman [wmv][mov] 
     

Today's Endurance Workout

Time Trial

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

• Run, Row, Bike or Swim--9 minute all-out effort.

Racing

Competitions give the opportunity to test yourself and measure your progress.  In anticipation of the upcoming running clinic we need a solid 5k time against which to compare your progress. 

We will have Mt Olympus Endurance teams at the following races, both of which support good causes:

• Saturday 24 April, 4th Street Clinic 5k at the UofU. Register by tomorrow for reduced entry.

• Saturday 08 May, Susan G. Komen Race for the Cure at the Gateway.  Register here.

Today's Workout

As many rounds as possible in 15 minutes of:

• 7 Box Jumps (20"/24")
• 7 Dumbbell Snatches (25#/45#)

Today's Endurance Workout

At least 3 hours before or after Today's Workout, Run, Row, Bike or Swim:

3 Rounds of 20 second sprints:

• :20/:60 Recovery
• :20/:50 Recovery
• :20/:40 Recovery
• :20/:30 Recovery
• :20/:20 Recovery
• :20/:10 Recovery

Tomorrow

Tomorrow we will be doing a fully functional workout at Neff's Orchard due to the marathon.  The festivities begin at 9am!

Meet at Neff's house (2110 E 3070 S) and bring axes and shovels if you have them.  We will be removing stumps for time. 

View Larger Map

The marathon course goes right through our neighborhoods and many of you won't be able to drive on 20th East, 27th South, or Highland Drive. Plan accordingly. Click here for the course map.

Today's Workouts

Choose your own adventure

We heard from enough people who didn't come in just to avoid a particular workout this week that we're giving you a choice!

Choose ONE of the workouts from this week that you didn't do.  They are written on the whiteboards. 

Running Clinic

The free running clinic has been scheduled for Saturday, 15 May at 8:00am.  Brings friends and family. 

We will cover how to run

• Reduce impact on your knees by 50%
• Dramatically improve training and racing performance
• Help prevent injuries
• Learn to enjoy running for the rest of your life!

Today's Workout

4 Rounds of:

• 200 meter Run
• 15 Back Extensions
• 250 meter Row
• 15 Situps

Today's Endurance Workout

Tempo Workout

At least 3 hours before or after Today's Workout, do ONE of the following.  Maintain a constant pace at 95% effort.

• 35 minute Run
• 15 minute Row
• 35 minute Bike
• 15 minute Swim

Happy Birthday, Zeke!

Zeke requested a "special workout" for his birthday, so we'd like to keep him happy on his special day!  Wish Zeke a Happy Birthday, and thank him!

Zeke and Dave getting it done.

Today's Workout

"Karen"

• 150 Wallball Shots (14#/20#)

Today's Endurance Workout

10x Sprints

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

• Swim: 20 x 25m/y all out sprints from mid pool start and finish. 1 min recoveries.
• Bike: 8 x 1k all out sprints. 2 min recoveries.
• Run: 10 x 100m all out sprints. 2 min recoveries.
• C2: 10 x 125m all out sprints. 2 min recoveries.

Remodel

We are undergoing a new round of renovations to improve your experience at Mount Olympus CrossFit.  Please excuse the dust and equipment that may be here for the next week.  In the end, we will have better pullup bars, a new stereo system and more floorspace for your workouts! 

We have improved a great deal over the past year, from working out in the driveway to our proper facility we now enjoy!  Here is where we came from. 

Last Workout in the Driveway! Jeremy, Nate, Stacy and Brandon

Brandon on move-in day at Mount Olympus CrossFit

Today's Workout

Tabatas! (8 x :20 on/:10 off)

• 1 Round  Bottom to Bottom Squats (Rest in the DOWN position)
• 1 Minute rest
• 1 Round Handstand Pushups
• 1 Minute rest
• 1 Round Normal Squats (Rest in the UP position)

Today's Endurance Workout

3x5 Minute Intervals

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

Run, Row, Bike or Swim

• 3x 5 minute intervals with 3 minute rest. 

Record distance for each interval and total.

Functional Fun

This Saturday we will be holding class at 9am at Neff's Orchard. Maps will be available.

We won't have access to Mount Olympus CrossFit due to the running course for the Salt Lake Marathon, which will come up 27th South and head south on 20th East.  Highland Drive will also be blocked to traffic at our normal class times.

Steve and Corey have volunteered several tree stumps to the cause, and we will be having a "Stump Removal for Time" workout! Plan on being there about an hour. Bring gloves, shovels, and axes if you have them.

Which of the 10 fitness skills come into use while chopping wood? 

Today's Workout

5 Sets of 3 reps:

Hang Squat Cleans  (Click for demonstration)

Snatch Balance (Click for demonstration)

Today's Endurance Workout

Tabatas!

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

Run, Row, Bike, or Swim:

• 8 Rounds of 20 seconds on (100% effort), 10 seconds off

5k Challenge

Saturday, 24 April we will be running a 5k hosted by the University of Utah Medical School.  All proceeds go to help fund the 4th Street Clinic, which provides medical treatment for the homeless.  In addition to supporting a great cause, it will give us a 5k baseline to compare how our new Endurance Classes improve your running time.  There is a triathlon available as well, but most of us will be running only the 5k portion.  Cost to enter is $20.

Click here to register.

Due to the Salt Lake Marathon we will have to reschedule the Running Clinic originally planned for Saturday, 17 April.  We are on the marathon route, which will block all vehicle traffic to CrossFit Mount Olympus. 

Today's Workout

3 Deadlift (145#/225#)
10 meter Sprint
5 Wallball Shots (15#/20#)
10 meter Backpedal (sprint backwards)

Today's Endurance Workout

30/60s

10 Rounds of :30 sprint/ :60 recovery.  Record total distance covered.

Recovery

How do you recover from a particularly grueling workout?  Many of you are moving a little slower after "Tabata This!" with good reason. What you feel is called Delayed Onset Muscle Soreness (DOMS). 

Your first thoughts may be to take a few days off and watch soap operas.  If you are injured, take the time off.  If you are only sore, come back in and keep moving.  If it is a day off, go through the warm-up at home.  Moving will help alleviate the soreness. 

Stay away from non-steroidal anti-inflammatory drugs (NSAIDS) to treat soreness.  Follow your doctors recommendations, by all means, but research shows using NSAIDs to treat soreness actually slows the recovery process. 

"NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process." (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

Read more about this in Kelly Starett's blog at San Francisco CrossFit.  Kelly is a Doctor of Physical Therapy and one of the first 50 CrossFit affiliates.

Today's Workout

3 Rounds of:

• 10 Kettlebell Swings (20#/35#)
• 10 Pullups
• 10 Kettlebell Snatches (20#/35#)
• 10 Situps

Today's Endurance Workout

Progressive Long Intervals

At least one hour before or after Today's Workout, do ONE of the following.

Each interval should be faster than the previous.  Penalty if the last interval is not the fastest--2 minute max reps of squats.

• Swim: 3 x 500m (1 min rest)
• Bike: 3 x 5k (2 min rest)
• Run: 3 x 1 mile (2 min rest)
• C2: 3 x 1500m (2 min rest)

Pop Quiz

Are you seeing the results you desire?  Bring in your journals this week and we'll talk about it.  It's a great time for an assessment of how you are progressing: spirit, mind and body.  We promised accountability.  There will be a special workout for everyone who doesn't bring in a journal this week!

Today's Workout

Front Squats  30-1-20-1-10-1-5-1

Record weight used for each set.  Use as much weight as you can lift.

Endurance Workout

Heavy Ladders

Use a weighted vest or rucksack. 

After each interval, rest exactly as long as the effort took.  (Run 200m in :45, rest :45, Run 400m in 1:00, rest 1:00, etc)

Swim: 10lbs vest or weight.  3x(50m/y + 100m/y + 200m/y)

Bike: 30lbs vest.  3x( 1/2mile + 1 mile+ 2 mile)

Run: 20lbs vest.  3x( 200m + 400m+ 600m)

Row: Damper set at 8-10. 3x( 250m +500m+ 700m)

Running

Join us on Saturday, 17 April for a FREE Running Seminar!

All guests are welcome, whether you belong to CrossFit Mount Olympus or not!!

How is your running technique? Several studies estimate that running causes more injuries than any other athletic pursuit.  Did you know that Cross Country running has the HIGHEST injury rate for high school sports? 

Come learn from our CrossFit Endurance certified coaches how to run more efficiently.  You will learn the following:

• Move FASTER with LESS EFFORT!
• Improve your technique
• Avoid overuse injuries
• Get better results

Sign up at CrossFit Mount Olympus, or Email us to reserve your spot

Watch the following BBC report on the POSE running method for a preview:

Today's Workout

Tabata This!

8 rounds of :20 effort/ :10 rest for each of the following, resting 1 minute between each exercise.

• Squat
• Pullups
• Pushups
• Situps
• Rowing (calories for score)

Record least number of reps for a :20 set for your score. 

Today's Endurance Workout

Time Trial Distance

At least three hours before or after Today's Workout, do ONE of the following based on your goal race distance:

• Swim: Short Course: 600m TT, Long Course: 800m TT, Ultra: 1000m TT
• Bike: SC: 10 mile TT, LC: 15 mile TT, U: 25 mile TT
• Run: SC: 1.5 mile TT, LC: 5k TT, U: 8M TT
• Row: SC: 2k TT, LC: 3k TT, U: 5k TT

Changes in Classes and Schedule

We are thrilled to roll out our new classes and schedule for Spring! We have expanded the class times, and added two new classes-Bootcamp and Endurance.

Bootcamp

Bootcamp will provide an entry class for people new to CrossFit Mount Olympus.  We will teach you the skills and create an enviroment where you will develop strength, stamina, and most of all CONFIDENCE!  The scaled down workouts will be performed as a class so we can encourage one another.  If you feel a bit intimidated by normal CrossFit workouts, this is the one for you!  All classes will be encouraging and constructive, but challenging.

Endurance

Are you training for a fall marathon, triathlon, or even a 5k?  Our endurance class will focus on run technique, supplemented with rowing, biking and swimming workouts to round out the program.  The endurance workouts fit seamlessly with Today's Workouts.  Ideal training for a triathlon or marathon would be 4-6 of Today's Workouts in a week, with a complementary 4-6 Endurance workouts. 

Today's Workout

Demonstration courtesy of our friend Andy Petranek at CrossFit LA.

• 10 L-Pullups
• 2 Dumbbell Cleans
   
• 8 L-Pullups
• 4 Dumbell Cleans
   
• 6 L-Pullups
• 6 Dumbbell Cleans
   
• 4 L-Pullups
• 8 Dumbbells Cleans
   
• 2 L-Pullups
• 10 Dumbbell Cleans

Today's Endurance Workout

ALL-OUT SPRINTS

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

• Swim: 2 x 500m/y with a 2 min recovery.
• Bike: 2 x 5k with a 2min recovery.
• Run: 2 x 1000m with a 2 min recovery.
• Row: 2 X 1200m with a 2 min recovery.

Record interval times. 

Spring Cleaning

You may not guess it from the return of snow, but Spring is nearly upon us.  You never know what a Salt Lake City winter will bring.  To get ready, we will do our own of "spring cleaning" today. 

What behavior do you need to change? Take inventory of your life today, and write it in your journal.  Then get rid of it.  We'll give you a moment of Zen to clear your mind!

 Photo by Kristi "Pull-up Princess" Ward

Today's Workout

5 Rounds of:

• 5 Power Cleans
• 5 Overhead Squats

Use as heavy a weight as you can manage for 5 reps.

Today's Endurance Workout

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

Run, Bike, Swim, or Row

6 Rounds of:

• :40 sprint/ :20 rest

Change in Philosophy

At CrossFit Mount Olympus we strive to be the premier fitness center in Utah, if not the Universe. We subscribe wholeheartedly to the CrossFit mantra of functional excercise performed at high intensity and constantly varied. 

New scientific studies have determined a better way to shape up, so we will be embracing it whole hog.  Please bear with us while we eliminate the pull-up bars and free weights to make room for our new shake weights.  We feel this 6-minute workout will not only save you time, but will develop incredibly toned arms in everyone.

Instead of the traditional warm-up, we expect everyone to show up in sleeveless shirts of all kinds and spend a good six minutes on the shake weight.  The variety will come by doing a variety of different exercises. 

Join us tonight for a group flex-off so we can have better before and after pictures. 

Today's Workout

6 minute Shake Weight

6 minutes of Flexing for the camera

Today's Endurance Workout

Run a 5k
Eat 3 Corndogs
Rest 5 minutes

Run a 5k
Eat 2 Corndogs
Rest 10 minutes

Run a 5k
Eat 1 Corndog
Collapse.