Voted BEST Gym in Lehi, Utah 5 years in a row

Monday 11.20.17

“Chewbacca” 1km Row 50 Wall ball (20/14lbs) 40 Box Jumps (24/20-inch) 30 Ring Pushups 40 KB Swing (24/16kgs) 50 MB Clean (20/14lbs) 1km Row Box Brief – This is the longest of the Benchmark workouts, for most people, over 20min. Another great mix of skill sets tested here: aerobic capacity, muscular stamina, coordination, agility, balance, mental tenacity. 🙂 Thanksgiving Holiday Schedule: Wednesday 11/22 – Normal Schedule Thursday 11/23 – 7:30am Friday 11/24 – 7:00 & 8:30am Saturday 11/25 – 7:00 & 8:30am

Saturday 11.18.17

Thanksgiving Showdown: The gym will open at 7:00am. The first heat of workout 1 will start at 8:00am. Here are your WOD’s and teams… WOD 1: “Jacked Turkey” With a Running Clock… In 6 Minutes (0:00 – 6:00), 1-Rep Max Thruster Rest 1:00 In 3 Minutes (7:00 – 10:00) – Max Pull-Ups At the call of 3-2-1 Go, all three athletes will have a total of 6 minutes to each find their best 1-Rep Thruster for the day. Working together, teammates can help change plates, and each member can take as many attempts as they would like inside the time…

Friday 11.17.17

For time: 3 Rounds of: 20 Calorie Bike 250m Row Rest 2min – then – 2 Rounds of: 40 Calorie Bike 500m Row Rest 4min – then – 80 Calorie Bike 1km Row Box Brief – After a heavy leg and CNS demand from the week, today we are focusing on a monostructural bike/row workout with timed rest to encourage intensity during the intervals. The increments on the bike and the row increase as you go throughout the workout, so this will provide a gradual ramp up period for those who have come every day this week and need to break up…

Thursday 11.16.17

A. “Gymnastics” Max Pushup B. “Weightlifting” 1 Rep Max Back Squat Box Brief – We like to test the Pushup, because like the Pullup, it is another simple gymnastics movement that reflects strength and stamina produced by our own bodyweight. We did this about 2 months ago, so you should have a baseline to compare. If modifying use the same modification as last time. The Back Squat is the pinnacle of our single modality weightlifting tests. This was also tested a couple months ago. Strength in this lift serves as the base to all other lifts and lays the foundation…

Wednesday 11.15.17

9 Strict Pullups 6 Strict Toes to Bar 9 Strict HSPU 3 Rounds for time: Box Brief – After the heavy leg and demand of Monday and Tuesday’s workouts, today we are going to embark on a shoulder-intensive gymnastic triplet. Your ability to control your own body (upper body pulling & pushing mixed with midline strength) will be your limiting factor. Keep the movements STRICT (no kipping), and if scaling keep the movement very challenging, for you. For very advanced athletes, Don’t be afraid to add weight for the pullups, or a deficit for the HSPU’s. Keep in mind that…

Tuesday 11.14.17

15-12-9-6-3 DB Front Rack Walking Lunges (60/40lbs) (each side) Heel Taps DB Front Squats Box Brief – After all the Hinging yesterday, today we are switching gears to Squatting! But, yes the lower body is getting a good dose of movement these last two days. Good thing everyone is ensuring adequate and smart recovery. 😉 The triplet contains a combo of loaded Single Leg Squatting (Lunges), Midline/Hip stability (Toe Taps) and loaded Front Squats. Dumbbells are the equipment of choice today. The load is light-moderate. The time domain for today is roughly 10-15min. The Lunges are ideally done as Walking…

Monday 11.13.17

1-2-3-4-5… Deadlift (275/185lbs) Over Unders AMRAP in 10min Box Brief – A nice little heavy couplet for today. Everyone should be feeling pretty good from yesterday, if you rested! The loading on the Deadlift is intended to be heavy. Perhaps not for the first few rounds, but by the end of the workout. We wanted a lift/jumping combo and we really love how functional Over Unders are, so we used them today. The volume won’t get too crazy in 10min, so people shouldn’t end up doing mostly Over Unders, which could be a concern. Strength Endurance is going to be…

Saturday 11.11.17

Rxd “Amanda” 9 – 7 – 5 reps of: Squat Snatch (135/95lbs) Muscle Ups Scaled 12 – 9 – 7 reps of: Power Snatch Ring Pullups Box Brief – It is worth mentioning (for those who this is a repeat workout for) that “Amanda” is one of those workouts that shows how far CrossFit has come in the last 7 years. When it was first programmed at the 2010 Games, it was a huge shock to many of the athletes, and a lot of them couldn’t complete it. Now, the top games athletes can get it done in under 4min.…

Friday 11.10.17

For time: 50 Wall Ball (Heavy) 200m KB Carry (24/16 kg) 2min Side Plank Hold 200m KB Carry 50 Wall Ball Box Brief – It’s a big week, actually, a big month with all the testing and additional Benchmarks we have programmed. Make sure you are paying extra attention to your recovery and days off so you can maximise the testing days and be as fully recovered as possible. We don’t have a solid recommendation on how many times per week an athlete should CrossFit. There are way too many individual variabilities that need to be taken into account, but…

Thursday 11.9.17

We are inviting ALL CrossFit Timpanogos gym members to join us Saturday, November 18th @ 8:00 AM for our friendly, inner-gym competition. Details: •All experience levels are welcome. •Sign up sheet is on the front desk •Teams of 3 (chosen by coaching team) •3 WODS (workouts accessible for all athletes) •Prizes for top 3 teams! •$20 per person (all proceeds go to new gym equipment) •Doors will be unlocked at 7:00am for warming up, first workout starts at 8:00am sharp. Hope to see you all there for our Thanksgiving Showdown! Workout of the Day “Monostructural” 5km Row For time Box…