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We are keeping this site up so our clients can reference older posts. If you want up to date information including workouts and class schedules then CLICK HERE to go to our new site.

Tuesday June 30

Congratulations to Jeremy for finishing his Foundations Classes. We look forward to having him come in for workouts when he can.

Today's WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:

• Run 400 meters
• Max Pull-ups

Athletes will be scored on number of pull-ups completed for each round.

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Monday June 29

Matt shows good form on his back squats.

Today's WOD

"Blurred Vision"

15-12-8 reps of the following:

• Row (calories)
• Pull-ups
• Hang Power Snatch, 75 lbs./ 55 lbs.
• Wall Ball, 20 lbs. / 14 lbs.
• Ring Push-ups
• Push Press, 85 lbs. / 60 lbs.

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Congratulations to our very own Stacy Jones for taking home a GOLD medal at the 2009 Utah Summer Games. She competed in the weightlifting event in the 48kg masters division. She not only took a gold with her combined total of 62kg, but set a new state record in her weight class. Stacy only started training the Olympic Lifts here at CrossFit Cedar City 4 weeks ago. Great Job. Next year there will be more of us out there representing.

Today's WOD

"The Chief"

Max rounds in 3 minutes of:

• 3 Power Cleans, 135 lbs./95 lbs.
• 6 Push-ups
• 9 Squats

Rest 1 minute and repeat for a total of 5 cycles.

Bryant 23 rounds Rxd

Mike 21 rounds (115 lbs.)

Rand 20 rounds (115 lbs.)

Lauren 18 rounds (80 lbs.)

Smith 17 rounds (72 lbs.)

Stacy 17 rounds (62 lbs.)

Leslie 20 rounds (62 lbs., knee)

Melissa 19 rounds (42 lbs., knee)

Rebecca 18 rounds (42 lbs., knee)

Heather 15 rounds (22 lbs., knee)

Thursday June 25

Stacy shows off her battle wound.

Today's WOD

Back Squats 5-5-5-5-5

Mike 225 lbs.

Mat 165 lbs.

Kathryn 140 lbs.

Lauren 125 lbs.

Leslie 110 lbs.

Stacy 105 lbs.

Melissa 100 lbs.

Smith 95 lbs.

Loryn 80 lbs.

Kristee 80 lbs.

Join us on Saturday for a FREE park workout.

If your going to attend please register by calling 531-0030 or email bryant@crossfitcedarcity.com

Saturday & Sunday June 20-21

REST DAYS

Hero WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Today we are only doing half of the "Murph" workout. Test it out and be on the lookout for a full "Murph" coming soon.

Today's WOD

1/2 "Murph"

Complete the following for time:

• 800 Meter Run
• 50 Pull-ups
• 100 Push-ups
• 150 Squats
• 800 Meter Run

This Saturday Stacy is competing in the Utah Summer Games. She's entered in the women's Power Lifting event. She'll be doing the Clean and Jerk as well as the Snatch. If you have time on Saturday go and cheer her on!

The competition will be held at Cedar Middle School. Here is a link with more information: Click Here

Thursday June 18

Mike does his best "Bubba" impersonation from Forest Gump. "Jumbo shrimp, fried shrimp, shrimp stew, coconut shrimp..."

Today's WOD

Hang power clean 1-1-1-1-1-1-1-1-1-1 reps

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Wednesday June 17

Bryant stacks it on for a heavy Deadlift workout. Proof that skinny legs can support weight.

REST DAY

Tuesday June 16

CrossFit Cedar City welcomes Melissa as the newest member of our fitness family.

Today's WOD

"Fran Light"

21-15-9 Reps of the following:

• Thrusters (weight depends on athlete)
• Pull-ups

Last week we did "Fran" as we normally would. This week we are going to scale the weight with the goal of finishing within the 3-5 minute mark. Even those athletes who can complete this WOD as prescribed will be scaled unless they can meet the time criteria. By decreasing the time of the workout we are maximize power output and intensity.

Jared 3:56 (75 lbs.)

Mat 4:24 (65 lbs.)

Mike 4:33 (65 lbs.)

Jen Y. 4:42 (22 lbs., ring pull-ups)

Lauren 4:46 (42 lbs.)

Melissa 4:55 (22 lbs.)

Kathryn 5:24 (50 lbs.)

Steve 5:25 (65 lbs., 1 band/jumping)

Rand 5:37 (65 lbs.)

Leslie 5:51 (32 lbs., 2 band)

Kim 5:57 (42 lbs., green band)

Heather 6:37 (pvc, jumping pull-ups)

Jen N. 7:07 (42 lbs., green/blue band)

This workout focused on finishing with the 3-5 minute time window. The athletes are ranked by time only. Weight and modifications were not taken into consideration.

Times were way down and most athletes agreed that this lighter "Fran" was more difficult than the one they had done the week before. It's amazing how the speed and intensity of a workout will affect the human body even though the load is lighter. Great job everybody!!!

Monday June 15

Heather shows great form on her first weighted overhead squat.

Today's WOD

3 Rounds of the following:

• 500 Meter Row
• 21 Burpees
• 400 Meter Run

Kathryn 18:31 Rxd

Mike 19:38 Rxd

Steve 20:59 Rxd

Lauren 21:33 Rxd

Stacy 22:15 Rxd

Leslie 22:43 Rxd

Smith 23:05 Rxd

Loryn 28:06 Rxd

Kristee 28:07 Rxd

Heather 29:56 (knee burpees)

Jen N. 28:18 (subbed 50 sumo deadlift high pull for run)

Saturday & Sunday June 13-14

Rest Days

Friday June 12

People get the craziest faces when they lift. Jen, however, stays calm and focused even during heavy overhead squats.

Today's WOD

2000 Meter Row

Gymnastic skill development: L-sits, Handstands, Levers

Jared 7:10

Bryant 7:19

Mike 7:34

Rand 7:57

Steve 8:00

Jen N. 8:30

Lauren 8:41

Kathryn 8:56

Kristee 8:59

Heather 9:14

Stacy 9:35

Leslie 9:37

Thursday June 11

We are changing the way we think here at CrossFit Cedar City.  We're shifting the focus away from trying to perform workouts as prescribed and turning it to POWER output.  This means that some of us who are able to perform workouts as Rxd, will be scaled.  As the graph in the picture above illustrates we can scale a workout and get a better power output because we were able to do it faster.  Remember power involves force (the weight), distance (how far the weight travels), and speed.  Too many times we leave out the speed component.  We are still striving to do workouts as prescribed, but only if we are able to keep up the intensity.  This applies to metcon style workouts and should not be a concern for strength days like today.  

Today's WOD

Overhead Squats 5-5-3-3-1-1 reps

This workout is for strength and does not include a time component.  

Wednesday June 10

We've got another wayward stranger darkening our doors.  Welcome back Jared!  You've had your fun now it's time to start putting some records on the board.

REST DAY

Use this day to recover.   Spend time stretching or practicing skills, but avoid the temptation to workout.  Recovery is a crucial part of making your body stronger.

Tuesday June 9

The Doctor's back in town. Glad to have you around again Steve.

Today's WOD

"Fran"

21, 15, 9 reps of the following:

• Thrusters 95 lb./65 lb.
  
• Pull-ups
  

Jared 5:25 Rxd

Kathryn 7:05 Rxd

Mike 7:13 Rxd

Mat 7:41 Rxd

Lauren 7:58 (55 lbs.)

Jen N. 7:22 (55 lbs., jumping pull-ups)

Smith 6:16 (42 lbs., 1 band)

Leslie 7:09 (42 lbs., 1 band)

Loryn 6:23 (22 lbs., green band)

Kristee 6:18 (22 lbs., 3 bands)

Heather 7:50 (22 lbs., 4 bands)

Monday June 8

Last weekend Bryant attended the Dutch Lowy Seminar at Kaizen CrossFit in Las Vegas.  It was very enlightening and there will definitely be some changes coming to our programming. 

Today's WOD

"Divine Appointment"

7 rounds of the following

• 7 Burpees
  
• 7 Box Jumps
  
• 7 Hang Power Cleans
  

This is set up to be a partner WOD.  While one person is working the other is resting.   The weight and exercises will be scaled so the athlete can perform the round at full speed without breaking.  The partner rotations are designed to allow the athlete approximately a 1:1 work rest ratio.   If you're not blazing through your round then scale accordingly.

Saturday & Sunday June 6-7

Another new member to CrossFit Cedar City.  Heather finished her Foundations classes yesterday and begins regular WODs on Monday.  Great job Heather!!!   At this rate we are going to be in a new location by the end of summer.  In fact, there is a realtor out there right now looking for CrossFit Cedar City's new home.  

Rest Days

Enjoy them and be ready to come back next week to the new 4 day/ week WODs.