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.