Jump Rope

Jumping rope is an outstanding way to improve endurance, agility, speed, and coordination.  When I was a competitive wrestler I spent some time everyday working with a jumprope to develop better footwork. We normally do double-unders due to the immense effort required but today we will be doing single skips to develop quicker feet. 

Jump ropes are compact and easy to carry.  Everyone should have a "go bag" for travelling or work that has the essentials for getting a workout.  We have jumpropes on sale for $6 today, so pick one up for the road!  Buy 2 for $10. 

Today's Workout

3 Rounds of:

Count total repetitions for each round

• 1 minute attacking the heavy bag (count each solid strike on the bag)
• 1 minute Kettlebell Swings (20#/35#)
• 1 minute Skipping Rope (single jumps, alternating legs)
• 1 minute Thrusters (35#/65#)
• 1 minute Rest

Today's Endurance Workout

Yasso 800's

10 Rounds of:

Swim:  200m
Bike: 3k
Run: 800m
Row: 1k

Rest as long as the interval took.  If training for a marathon, try to keep the pace equal to your anticipated marathon time.  (If you want to run a 3 hour, 30 minute marathon, you would run each 800 in 3minutes, 30 seconds.)

New Programs

We will be adding a Fundamentals Class in April and expanding class times.  Before making the changes final, we would like to know, When would you like a class we aren't offering currently?  Send results here.

For those of you still holding on to NCAA Basketball brackets, here's an example of how functional fitness could help your team:

Today's Workout

4 Rounds of:

• 10 Back Extensions
• 10 Push Press (65#/95#)
• 10 Pistols (5 each leg)

Today's Endurance Workout

Tabatas!

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

Swim, Bike, Run, or Row

8 rounds of 20 second sprints followed by 10 second rest

Records

"Records" have two meanings at CrossFit Mount Olympus, and we will give you opportunity to use both today!  The first definition of "record" is a verb meaning, "to set down in writing : furnish written evidence of," You should be keeping a constant record of your workouts.  We will be checking those this week.  It doesn't matter how you record it.  Some take a picture of the whiteboard, others record workouts in a notebook.  We have Success Journals available for $5 to make recording easier.  

The second meaning of "record" is an adjective meaning, "of, relating to, or being one that is extraordinary among or surpasses others of its kind."  Today you have opportunity to set a Personal Record (PR) in the Clean and Jerk.  These two types of records go together.  First, you have to accomplish something extraordinary- a record, then you have to RECORD your accomplishment. 

Today's Workout

Clean and Jerk, 1 Rep Maximum lift

From the moment of the first lift, you have 10 minutes to set a Personal Record.  Take as many attempts as you like, and use the entire 10 minutes. 

Watch Olympic Gold Medalist Pyrros Dimas compete at the 1996 Olympics.  Pay attention to how fast he pulls himself under the bar and rotates his elbows into the rack position on the clean.

Today's Endurance Workout

Time Trial (100% effort)

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

Swim 800 meters

Bike 20 miles

Run 5k

Row 5k

Community Involvement

Today Utah holds caucus meetings to determine who will choose candidates for the upcoming elections.  We will close at 6:15 so everyone can make the 7pm meetings.  Please attend.  Many of the people who do go have very strong views that you may not agree with.  Let your voice be heard.  If you aren't sure where you stand, please reread Monday's post about our official political stand.

2010 Political Party Precinct Caucus Information

The political party caucuses are organized by the political parties, not by Salt Lake County.  As a service provided by the County Clerk, the following information is provided to assist citizens in locating their party caucus meeting:

Democratic Party Caucuses*
March 23rd at 6:30 pm
(801) 999-8-DEM (999-8336)
SLCo. Democratic Party Web site

Republican Party Caucuses*
March 23rd at 7:00 pm
(801) 359-4600
SLCo. Republican Party Web site

Constitution Party Caucuses
March 23rd at 7:00 pm
(801) 544-4056 or (801) 292-7760
Constitution Party Web site

Party caucus meetings will not be held for the Libertarian Party.

Today's Workout

Jenna in the zone!

Burpee Pullups

Each minute, on the minute, add one repetition.  (Minute 1 do one, minute 2 do 2, until you cannot complete the reps within a minute.)

Today's Endurance Workout

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

Swim, Bike, Run, or Row

Four rounds of 2 minutes on, 30 second rest

Upcoming Events

Thanks to all who came to Brandon's birthday party Saturday night.  We had a great time barbecuing.  Especially memorable were the parts when Joe was hilarious.  Severe jet-lag followed by Diane on Saturday morning set him in rare form.  If you couldn't make it, we'll do at again.   If you have an event you would like to invite everyone to, let us know!

Some upcoming events:

Tuesday Caucus Meeting

We encourage everyone to attend their local political caucus meetings.  We will be closing at 6pm Tuesday so everyone can attend.  Seriously, go add some balance to the system.  Even if you don't belong to any particular party, choose one and go. Do  you really want your neighbors deciding who represents you?   

Saturday, Festival of Color

After Saturday's workout, we will head down to the Holi Festival of Colors at the Krishna Temple in Spanish Fork.  Sign up at the gym if interested.  Admission is free and packets of color cost $2.  There is also an Indian feast available for  $6. Click here for more information.

Today's Workout

As many rounds as possible in 20 minutes of:

• 20 Double Unders
• 5 Handstand Pushups

Today's Endurance Workout

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

• 1min on, 1 min off

• 1 min on, 50 sec off

• 1 min on, 40 sec off

• 1 min on, 30 sec off

• 1 min on, 20 sec off

• 1 min on, 10 sec off

• 1 min on, 20 sec off

• 1 min on, 30 sec off

• 1 min on, 40 sec off

• 1 min on, 50 sec off

• 1 min on

Health Care Reform

I want to publically add our platform to the ongoing battle for health care reform.  All sides have become vitriolic to the point that some are even talking about a possible civil war should the health care legislation pass.  We cannot sit idly at the crossroads any longer.  Our proposal, if accepted, will do more to improve the health of Americans than any legislation. 

Our platform can be explained in 100 words, penned by Greg Glassman:

• 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.
  

It is time to step up--What health care reform are you going to make? Post them to comments.

Today's Workout

5 Rounds of:

• 5 Box Lunges-Right leg (20/24")
• 10 Pushups
• 5 Box Lunges-Left leg
• 10 Dips

Today's Endurance Workout

Tempo

At least 3 hours before or after Today's Workout, do ONE of the following at 95% perceived exertion. This should be hard.

Swim: 15 min
Bike:  35 min
Run: 35 min
Row: 15 min
 

Bicycling

Google maps has added a fantastic feature--bicycle friendly routes.  The weather is getting nicer, and we'll be outside more.  Feel free to bring your bicycles in for the endurance workouts.  We have a selection of hills nearby, and are located near two arterials with bike lanes. 

CLICK HERE FOR BIKE FRIENDLY DIRECTIONS TO CROSSFIT MOUNT OLYMPUS

 This one is specially for those of you preparing for triathlons:

Today's Workout

Box Jump for maximum height.  Keep increasing the height until you miss three times. 

Followed by 3 rounds of:

10 Wallball Shots (15/20#)
10 Back Extensions
10 Situps

Today's Endurance Workout

Time Trial then Repeats

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

Swim: 500 meter Time Trial, rest 3 minutes, then swim 3x100m intervals with a 15 second rest between each.

Bike: 3 mile time trial, rest 3 minutes, then ride 3x1 mile intervals with a 30 second rest between each. 

Run: 1 mile time trial, rest 3 minutes, then run 3x400m intervals with a 30 second rest between each.

Row: 2000m time trial, rest 3 minutes, then 3x500m intervals with a 30 second rest between each.