Happy Birthday to Erin Nicponski and Steve Nicponski!!!
Run Club – 6:30 @ Cottonwood High School
GYMNASTICS class – Tomorrow @ 6pm
As mentioned last week, we are bringing back the 801 Night Out (and plan to keep it consistent). Here’s the scoop for one of September’s outings – Stesha and Nick D’Amico are having a co-ed baby shower and BBQ for sweet, little, unborn, baby Pilot Enzo on Sunday, September 16. The open house will begin @ 3:30pm, and all CrossFit 801 clients are invited. See the flyer below for the address and more information.
We’ll tell you when you get there!
Workout of the Day
Power Snatch – quickly build to a tough single
5 touch and go power snatch
100 meter sandbag sprint
rest 5 minutes
Girls and Guys:
Part 1) Shoulder Press: 10, 8, 6; rest 2 min
Part 2) Bent Over Barbell Row: 10, 8, 6; rest 2 min
Part 3) Run Club: 6:30pm @ Cottonwood High School
(notes: 1 – if possible, rest 3+ hours before part 3, 2 – if you can only fit in 1 session – run club is your higher priority, 3 – if you need the run club wod, but can’t make it at 6:30, shoot me an email)
- First off…Happy Birthday to Melissa Smith!
- There will be no swim class this week (tomorrow)
- There will be a special GYMNASTICS class next Thursday (9/13) at 6pm
Congratulations to August’s winner (or winners in this case) of Client of the Month Kim Christensen and Sam Zizumbo
Sam has been with us for approximately six months, and Kim about four. Both came to us in decent shape, hitting the gym regularly; but they have both seen some incredible results since joining and are becoming better athletes daily. They both have short-term goals of becoming even more fit, learning a few more movements and skills, and participating in more fitness competitions; and they both have the desire to get their Level 1 certifications. The couple have signed on to the Paleo lifestyle, and enjoy trying new recipes together. They drink the CrossFit kool-aid, support and enrich the 801 community, show up consistently, and perform the workouts we give them without complaint. Hopefully you’ve had the chance to meet these two, as they really are great examples of our ideal clients.
Sam “Strong Heart” Zizumbo has been an officer with the Unified Police Department for almost seven years now, and feels that he is now a better Policeman since joining our program. He told us there have been some foot chases and physical altercations he thinks he was able to handle better now that he’s more fit. Pretty cool stuff! If you haven’t noticed, Sam is somewhat a fan of tattoos, and you may have seen him pull up on his beloved Harley on a few occassions instead of the police cruiser. Sam has two daughters, ages 14 and 10, and loves spending time with them when he isn’t on duty or at the gym. He’s also lost over 25 pounds since joining!
Kim has been an esthetician for 13 years, and is currently working out of a salon in Cottonwood Heights. She has a 20-year-old son, an 18-year-old daughter, and another daughter who is 9. Kim joined us a few months after Sam, and has fallen in love with the program just the same. She has noticed increased energy levels, and an overall improved feeling of wellness since joining. Kim also loves tattoos, motorcylces, and muscles; so you can see why she and Sam make a great couple.
These two really are an awesome addition to our 801 family, and we’re so grateful to have them with us. If you haven’t had the opportunity to meet them, we suggest you find one. We are excited to see how they both progress and where our program takes them. Congratulations, Sam and Kim!
Workout of The Day
The Other Total
1 Rep Max – Clean
1 Rep Max – Bench Press
1 Rep Max – Overhead Squat
A few things about today’s workout – First off, show up on time. Please. We want everyone to have the best possible warm-up prior to starting your lifts. Second, we will be giving you 8 minutes to warm up each lift, plus an additional 8 minutes to hit your lifts. 8 minutes will allow for 3 attempts. Three attempts might not seem like enough, but this is how the workout is prescribed. Score is total weight between the three lifts. Let’s see some PRs today, folks!
For your inspirational clip of the week, check out this great little video of CrossFit Games competitor, Spencer Hendel, crushing today’s workout earlier this year
Due to Retro Games there will ONLY be an 8am Group WOD
Best of luck to all our CF//801 Athletes competing today! Check the Fitness Elevated site for updated heat times and rankings, and join us to spectate and cheer on our competitors if you can!
Wasatch CrossFit 280 E Gentile St Layton, UT 84041
Teams of Two
15 UNBROKEN Wall Ball
15 UNBROKEN Kettlebell Swing
15 Hand-Release Push-Up
400 M Run
Team members will alternate work and rest. One partner completes one set of UNBROKEN wall balls, then rests as partner two completes a set. Once your team has completed the 8 sets of wall balls, you’ll move on to the kettlebell swings and do the same. Once the kettlebell swings are completed, you’ll move on to the hand-release push-up (these are not to be completed UNBROKEN). Once you’ve completed push-ups, one member will run 400 m. Upon return on partner 1 from the run, partner 2 will run 400. Score is total time for all 24 rounds and both runs.
Due to the Retro Games, we will only be having an 8am Group Class on Saturday
A group of 801 athletes will be competing today and tomorrow in the Retro Games @ Wasatch CrossFit in Layton. Today the athletes will be completing a grueling hill run, and Saturday will have a number of “fun” events. We have individuals and teams competing, and everyone is welcome to come watch.
No Run Club Tomorrow
Swim Club – Saturday, 11:30 @ Cottonwood High School
- Run Club: Tomorrow – Time and Location TBD
- Swim Class: Saturday @ 11:30 (new time now that school is starting)
- Saturday: only 1 group WOD at 8am (Retro Games Competition @ Wasatch CF)
Ladies and Gentlemen, you’ve been asking for them, and they’ve FINALLY arrived. New t-shirts are here! They are $20, printed on American Apparel 50/50, and are available in a variety of colors and sizes. See Matt, Stesha, Nick, or Ryan if you’d like to purchase one!
Teams of Two
5 Thruster (115/80)
8 Bar-Facing Burpee
100 M Sprint
Teams of two – 1 athlete works to complete a full round while the other rests. Thrusters are set at slightly heavier weights (scalable as always). For burpees, both feet must leave the ground at same time, and land at same time. As soon as partner 1 returns from 100 m sprint, partner 2 begins work. 10 rounds total, not per athlete.
Run Club – Tomorrow, 5:30 @ Cottonwood High School Swim Club – Tomorrow, 6:30 @ Cottonwood High School
If you haven’t heard by now, our old friend Miranda Oldroyd is recovering well after having an emergency neck surgery following a pretty nasty car wreck a few weeks ago. The poor gal had been up and walking around for two weeks, even conducting interviews at the CrossFit Games, totally unaware of the fact she had a fractured C2 vertebrae. She was called in for an emergency procedure by her doctor who thankfully caught the problem, and we’re happy she’s doing well. She’s even back to working out (lightly). Speedy recovery, Miranda!
15 Hang Power Clean (135/95)
Speaking of Miranda, here’s a demo of today’s workout featuring her and a few other CF//801 ladies
Home of Crossfit 801
625 West 3900 South, Ste D-2
Salt Lake City, UT 84123
Our mission here is simple: Help others live better and realize their potential. We believe that there are many different ways to achieve fitness and lifestyle goals. Our goal is to be the premier facility in the Salt Lake valley for people to make and achieve such goals. Renaming the facility to Phenix (which is the ancient greek spelling of the mythological bird) represents not only our own phoenician-like journey (burning and rising anew from the ashes), but also what we want for our clients. Burn down your old self, recreate/redefine/renew who you are.