7-15-14


John Heywood rocking out his first event. He has made some incredible changes since starting CrossFit!


STRENGTH – OVERHEAD SQUAT 10 min Work Up to a Heavy single from the Rack

CONDITIONING (4x) 400m run 25 Sit-ups 12 Pull-ups

ENDURANCE WOD’s CROSSFIT On Day: 200m – 400m – 800m – 400m – 200m Rest 1:1 CROSSFIT Off Day: 60 min tempo run @ 85% of your 5k pace

“We do constantly varied, FUNCTIONAL movement (multi joint), at HIGH INTENSITY. People that practice this the best, have ridiculous results. When introducing the body to the consistent stressors and stimulus CrossFit offers, we are turning people into machines. Literally. We produce such lactate and train at such a threshold that we produce growth hormone during training sessions alone, even when they don’t involve a barbell (as long as your going hard.)”Adiran Conway, 2 times Games Team Champion and Head Coach at Wasatch CrossFit

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A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds