Posts Tagged ‘Ute CrossFit’

When it comes to eating Paleo, there is ONE WORD that separates the days where I eat well, from the days where I tend to veer off course: Planning!

On the weeks where I plan, shop, and cook in advance, I’ve got meals planned out for days and don’t even need to worry about staying paleo. Instead, I just grab tupperwares from my fridge and head out the door. Doing this twice per week COULD lead to a full week of staying “clean” with my eating, but in the interest of full disclosure, I’ve SUCKED with this lately.

Then one day last week I saw a video featured on the CrossFit Journal where a friend of mine, Chris Martirano (aka, Marty), broke down some of the meals he cooks and how he prepares several at a time to accommodate his busy schedule (which definitely resonated with me). It’s called “Preppin’ for the Week”. You can link to the full page by clicking here, and there you can read about the two videos that are featured! If that sounds like too much work (lazy pants), click here for the first video and here for the second video.

Thanks to Marty’s inspiration, I hope to get back on the paleo train again sooner than later! Great video, awesome (and delicious) meal ideas, and no… to answer your question, I will NOT be instituting “Tabata Squats” in my regimen. Instead that will be time to blog more for you guys, or try to find new music to play during my coaching sessions!

To share a brief history of my friendship with Marty, here are two events where we competed head-to-head in last year’s awesome Fitness Elevated Competition in Salt Lake City (hosted by friend, and owner of Ute CrossFit, Tommy Hackenbruck).

The first event was an obstacle course, which was one of the most fun things I’ve ever done in CrossFit. It was also my first time ever even TRYING legless rope climbs, and the only event where I beat Marty all weekend. 🙂

The very next event (which happened I think less than 10 minutes later) featured a sled push, kettlebell carry, and then a sled pull… where you were in the sled. Another crazy event, and Marty destroyed me in the second half. Good times!

Today’s thought:

“Is Competition a good thing?”

Most of you know my thoughts on this subject (yes, it absolutely is a good thing), but I am going to share a post from my friend Tommy Hackenbruck (owner of Ute CrossFit and #2 finisher in the 2009 CrossFit Games) on what he thinks.

My favorite part of the article is this:

We understand that each person is different, and some of you may even claim, “I don’t like competing with other people, I would rather them do well.” (That’s a direct quote from my wonderful sister Jenny). Well, even if you feel bad beating somebody, or claim you don’t like competing, the fact is that you should. It’s all about perspective. Competing doesn’t mean you want to see others fail. When you work extremely hard in a workout, or on your mountain bike, and you barely beat the person next to you, chances are both of you are better because of it.

I don’t like gyms that have this cut-throat, “Firebreathers Only” mentality. The reason for that is because I think CrossFit can, and should, be for everyone! So if a gym is filled with athletes out “just to beat someone else”, the purpose of the whole program is lost for me. CrossFit, in my mind, is about improving your health and wellness so you can be a happier person. The competition stuff just makes it FUN!

Anyways, check out what Tommy has to say in his post “Why do we compete?

Why Do We Compete?

~By Tommy Hackenbruck

As the weekend approaches and a few of us trainers prepare for a CrossFit competition in Orange County I wanted to share with everybody my reflections on why competition is not only an integral part of your development as an athlete, but also as a person. First of all, we make great efforts at our gym and within our community to keep the CrossFit Games competition in perspective. It is ONE competition that many of us get excited about, and train for, but it is not the only competition that our members take part in and certainly not the most important. The most important competition at Ute CrossFit is EVERY competition that is entered by any one of our athletes. The focus and goal of this gym is to help each person achieve and exceed their fitness goals, and to help create a culture that makes us all better in all aspects of life. We put tons of time and effort creating programs like kids camp and daycare classes so that you can be stronger families, just as we put effort into writing specialized programs so that you can be stronger athletes. Just as competing in CrossFit Games is an important part of some of our lives, we feel that each and every client needs to find a competitive outlet in some way. This can be a 5k run, the dirty dash, or simply competing against somebody else’s time on the whiteboard. The fact is, competition builds character, pushes us to do our best, helps us achieve higher goals, and teaches us more about ourselves (good or bad) than we could learn otherwise. In order to grow as a person or athlete, you need to compete at some level, it is healthy, it is what we were made to do.

“A ship in harbour is safe, but that is not what ships are built for.” ~William Shedd

We understand that each person is different, and some of you may even claim, “I don’t like competing with other people, I would rather them do well.” (That’s a direct quote from my wonderful sister Jenny). Well, even if you feel bad beating somebody, or claim you don’t like competing, the fact is that you should. It’s all about perspective. Competing doesn’t mean you want to see others fail. When you work extremely hard in a workout, or on your mountain bike, and you barely beat the person next to you, chances are both of you are better because of it. If you didn’t give your best effort, the other person wouldn’t have worked as hard to try to keep up with you. Now the person next to you on the mountain bike isn’t mad because you beat them, they are happily thinking “wow, that was the hardest and fastest I’ve every ridden on my bike!” By giving your best effort, both people will benefit. We strongly believe that good healthy competition, with the right mindset and perspective, will always leave us better than if we had sat out. It not only teaches us to push a little harder, give a little extra effort, but it pushes those next to us (our teammates), inspires those watching us (our kids), and rewards those pulling for us (our coaches).

“Adversity causes some men to break, others to break records.” ~William A. Ward

If you are a member at Ute CrossFit then you have goals. Hopefully those goals are achievable, measurable, and you have a timeline to accomplish them. By competing daily, with yourself or with others, you will get closer to those goals. At the University of Utah we had signs in the locker room that read: “compete every day”. When we lifted we were paired with other guys that were the same strength as us, so we could compete to get stronger than them. In warm-up and conditioning drills we were lined up with the other guys at our position so we could race them and compete in every single drill. Trying to give our best effort on EVERY SINGLE drill we did helped us grow and progress into elite athletes. Without the competition our progress would have slowed or stagnated. The fastest guy on the team constantly had someone right behind him about to catch him, therefore he gave his best effort to stay ahead. On that same token the second fastest guy on the team was motivated each and every day to take over the top spot, his goal was to be the fastest. Goals keep things in perspective, they remind us why we work hard, what’s important to us, and also let us know when we are making progress toward achieving success.

So remember to compete. Compete with yourself and beat your old PR, compete with a friend and make each other better, or sign up for a race or an event and start training with a little more fire and a little more purpose. Do it for yourself, you will be better for it!

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~Theodore Roosevelt

About a month ago, I asked my friends of events that were going on in December. A friend of mine, Brooke, told me about a CrossFit Competition (Fitness Elevated) in Salt Lake City this weekend, and at first I didn’t think there was a way to make it work.

Well…. after trying to research it a little harder, I found that I had a free flight voucher AND a friend from college who lives in Salt Lake that offered me a place to stay. Instantly, this vacation of flight and hotel costs became a free trip with only an “Event Registration” fee to pay. I jumped on the chance to try and make it happen.

I met Tommy Hackenbruck, owner of Ute CrossFit and organizer of the event, at this year’s Regionals, so when I saw he was putting it together, I gave him a call to ask if it made sense for me to sign up from a state away and make the trek. (Sidenote: Tommy also placed 2nd at the 2009 CrossFit Games and 2nd at this year’s Southwest Regionals, so he’s kind of a good athlete) He told me that he wanted to throw a top-notch event that gave people the chance to showcase their fitness, but wouldn’t crush them to a pulp. I think he did just that!

Every athlete competing will do SEVEN workouts in two days. On Friday, the 4 athletes required…. will be done in under an hour. 🙂
After the end of the 3 workouts on Saturday, the Top 10 male and female athletes will “get” to perform an eighth workout. It sounds amazing.

FRIDAY – December 9th – 4 Workouts (performed in under 1 hour)

WOD #1
Navigate the Fitness Elevated obstacle course for time. (Yep… there’s some sort of OBSTACLE course. I’ve heard there’s at least a 5 ft. wall and ONE Rope climb. We’ll seeeeee. Sounds awesome.)

WOD #2
For time 80 ft. Sled Push (heavy! some weight can be unloaded but it will cost you an extra trip down and back) 40 ft. farmer carry 32kg/24kg 40 ft. bucket pull (pulling your own weight plus KB’s)

WOD #3
3 minutes to find your 2 rep max of Overhead Squat

WOD #4
3 Rounds for time of 10 Burpees + 30 Double Unders. Burpees are done holding 2x Dumbells (40/20lb). Double unders can be scaled to 90 singles. (Performed one minute after the end of WOD #3)

SATURDAY – December 10th – 3 Workouts

WOD #5
10 minutes for max rounds/reps of: 10 pull-ups 10 KB swings 200m Run pullups are chin above bar and kb swings are to overhead in vertical position. Run is on a track, 100m down and back. Score will be total reps. Each round will be 28 reps, the run is worth 8 points and there will be cones every 25 meters. Every 25 meters run is 1 point.

WOD #6
5-4-3-2-1 Ground to Overhead 155/95 1-2-3-4-5 Box Jump 40inch for time Ground to overhead any way. Can be a snatch, clean and jerk or any variation, completed rep when weight is locked out overhead in control. Bar may be dropped from the top. Box jump we will allow using hands/arms for assistance. Any variation of jumping or climbing on top of box is allowed. Rep is complete when athlete is standing on top with hips and knee fully locked out.

WOD #7
500m Row followed by a 440m Run for time. Last 100m of the run every athlete will pick up a sandbag and carry it to the finish 80lb/40lb.

HOW FUN DO THOSE LOOK!!!

If you care to see how the event goes, you can follow the results on THIS WEBSITE.

Good luck to all of the competitors, and I can’t wait to get there and do work!!

Tommy Hackenbruck, owner of Ute CrossFit, was the 2nd Fittest Man in the World at the 2009 CrossFit Games. In 2011, he’s ready to dominate again.

Check out this awesome video with him telling his story!