Just a reminder that tomorrow we will support the Susan G. Komen Race for the Cure downtown for our Saturday class.

We are going to meet at the NW corner of the Delta Center between 7:40 & 7:50am on Saturday at the northwest corner of the Delta Center steps.  Then we can head on over to the starting line (300 W & North Temple).  

You can still register at event from 7-8am.

If you are not able to make the race, do a 5k on your own. 

• Reduce impact on your knees by 50%
• Run faster and more efficiently
• Help prevent injuries
• Strength training for endurance athletes
• Cross-train for distances from 1 mile to ultra-marathons and triathlons
• Learn to enjoy running for the rest of your life!

Spring Cleaning

It's that time of year when people start cleaning out their homes and offices, getting ready for spring.  At Mount Olympus CrossFit we have our own version of spring cleaning!  

Many people set New Year's Resolutions.  Take a look at your today.  How have you progressed?  Do you need to rededicate yourself?  Come in and talk with a coach about where you want to be.  

Today's Workout

3 Rounds of:

• 5 Pullups
• 10 Cleans (full, squat cleans)
• Every minute, on the minute, stop and do 5 burpees.  

Today's Endurance Workout

30/60's

10 Rounds of

:30 second full effort/ :60 walk.  

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