For time:

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Thruster 
Bar Facing Burpee

(I’ll save you the math, it’s 120 of each)

30 minute cap

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Dillion

 

A
Power clean – work to heavy single

B
For time:

21 Power cleans (60-65%)
7 Muscle Up/Ring Dip Complex 
15 power clean 
5 MU/Ring Dip Complex
9 Power Clean
3 MU/Ring Dip Complex

Muscle Up/Ring Dip Complex is 1 Muscle Up plus 2 additional ring dips. 7 complexes gives you 21 ring dips. 5 = 15. 3 = 9

Score Both

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Most of you that come to Utility know Bubby (Jacob). He and his family moved farther away from the gym and he still drops in now and again.  He and his wife have been working out following the gym programming from their garage.  Bubby is strong, hence the rotors used as weights in this pic.  Keep it up Bubby.

This is awesome!  You don’t need a gym or a gym membership to workout and/or be in shape.  What you need is the want to….if you really want to, you can do it, and we can show you the way.

For time:
30 cal assault bike
50 cal row
7 suicides (long ways, half-full)


Cash out – choose 2 of the following:

100 hollow rocks
50 weighted hip extensions
30 pulls to inversion 
50 toes to bar or through rings 
3:00 in a plank

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JRoss

 

A
Sumo Deadlift
3-3-3-3-3

B
4 rounds for time of:
21 pistols
15 handstand push-ups 
9 deadlifts (conventional, 60-65%)

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Branka

Against a 25 minute clock, perform the following:

row 2000 meters

then in the remaining time as many rounds as possible of:

20 weighted sit-ups 
40 kettlebell swings
80 double unders (sub lateral hurdle hops)

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Register Here

Are you ready for the 2018 CrossFit Open season? Here’s your chance to get some competition feel before The Open. On consecutive Fridays in February, 2nd and 9th, we will be holding competition style workouts. Each workout will be judged and scored. We will have open, scaled, teen and masters divisions. Workouts will be released the night before the competition. Register before January 16th to guarantee a T-shirt.

A
Every minute on the minute for 6 sets:
3 touch and go squat cleans + 3 push jerks

*increase weight each round if possible, but this will likely have a cardio lean to it

B
The Lyon

5 rounds for time* of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds

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Member of the Month  

Doug Coutts

 

At CrossFit Utility we feel that you are never too old to improve your health.  We are proud to have a group of members that are over 65 and still making their health a priority.  Maintaining functional/healthy joints and an active lifestyle should be goals throughout life and not reserved for the young.  The January member of the month is Doug Coutts.  Doug is dedicated, consistent and works hard.  He welcomes new people and is a wonderful member of our community.   

 

Doug joined the Utility family back in November 2011.  He was introduced to CrossFit by Lauren Rutan (a former Utility member) whom he knew from the YMCA.  Doug came for a visit to Utility and never looked back.  He typically attends the 9 am class. He has been spotted at the 6 am and 4 pm but it’s rare.  Doug also visits other CrossFit boxes when he travels. 

 

Doug is a retired School administrator. He worked many years as a high school principal.  He was also a professor at Indiana Purdue University in Fort Wayne.  

Since retiring he has done some consulting work training young school administrators to interpret standardized test scores. Currently, he helps run a soup kitchen for the homeless alongside his wife. 

 

Doug’s favorite movements are deadlifts, back squats, and cleans.  His least favorite movements involve shoulder to overhead lifts. He told us that this movement needs more work and he is getting there.  He also hates burpees. 

 

Doug has a Bachelors Degree from Ashland University, Masters and PhD from Akron University, and completed some postdoctoral work at Harvard.   

 

Doug will be turning 71 soon, so PR’s are happening less frequently. He recently deadlifted 305, and back squatted 245, and “got ONE bonified HSPU”! Those are what he told us are his most proud recent accomplishments.   

 

Doug is married to Ann. He has 2 brothers and a sister, none of them live nearby. He has 2 son’s – Ed and Nathan and a daughter – Greta. Doug enjoys 3 grand daughters, Jessica, Olivia, and Isadorah. Jess and Livi live locally and Izzy lives in California.  

 

Doug’s current hobbies include reading, fixing things, college football and spending time with his grandchildren.  

 

Doug’s long time goal was to complete one muscle up. He told us “That’s probably not happening. So my new goal is to maintain an increasing level of foot pounds per minute (work intensity) in all of the wods as long as my age permits. I track every workout.” We are still hopeful that Doug will reach his muscle up goal but we think the revised goal is a perfect additional goal.  

 

Doug had this to say about CrossFit: “I love the CrossFit methodology. It’s clear, measurable, science based, and fun!  To enjoy CrossFit, my key has been to 1) show up, 2) follow the Crossfit Journal, and 3) keep working even when it hurts a little. I emphasize that the members of CrossFit Utility are very inspiring to work with. Their youthful vitality, athletic drive, patience, encouragement, and compassion, are the reason this box is so incredibly fantastic. I have NEVER in my life experienced camaraderie as seen at CrossFit Utility.  It’s the greatest!” 

A. 

4-4-4-4 Ovehead squat 

B. 

*3 rounds*

10 overhead squats (135/95)

20 Burpee

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Jerry

A new year is almost here.  This time of year gets us thinking about a fresh start, making a change for the better, you know that feeling.  You’re going to do more of _______ and less of _________ .   We’ve all been there.  Much of the time it has something to do with going on some type of diet and start exercising.  I’m here to tell you the 1st of the year is not the time to do that.  Yesterday was the time to do that, 10 years ago was the time to start.  Get what I’m saying, if you’re headed down a path that you don’t like…change it.  No one one is going to do it for you.  Here’s the good news; it’s never too late.  You can always improve your position.

If you want to loose weight (fat) – you need to eat better, or less.   No one will come out and say that, we will.  Exercise is not the biggest component here, it helps, but the food you put in your mouth everyday has more to do with your body composition than exercise does.  Whole foods – if you can kill it, pick it off a tree or pull it out of the ground and eat it, it’s a green light.  If it can sit on a shelf in a grocery store for 30 days and still be safe to eat, that’s a red light.  Eat more green lights and don’t starve yourself.  Here’s what the Atkins’ Diet has taught us; zero to  super low carbs will help you lose weight fast AND it’s not sustainable.  Actually, in the later part of the Adkins they have you bring your carbs back up to a reasonable level, but nobody seems to get that far.   Vegetables and fruits are carbs – eat them.

Exercise – there are many ways to skin this cat.  CrossFit is one of them but, it’s surely not the only.  Heck, you may not even have to exercise, if you are up and moving all day, occasionally lifting heavy things, you’re good to go.   Unless you are a hunter/gatherer, farmer, or a mason you probably should get some exercise.

I’m paraphrasing here, ” if you really like your workout routine, you’re probably doing it wrong.”- Arthur Jones

If you like your workout when it’s done, you’re doing it right!  There are no 7 minute abs, there are no 14 minute workouts  3 times a week that get you in the best shape of your life.  That’s just not real.  I often wonder if the actors/models in those commercials feel guilty after seeing themselves on TV knowing that’s not how they got to where they are.

Changing the shape of your body goes against the grain.  Adding muscle is not easy, loosing fat is never easy.  It takes work.  Can it be done, absolutely.  Here’s what it takes; CONSISTENT EFFORT.  Ask yourself this,  these “New Year’s Resolutions” will these same things be important to me in 6 months, 1 year, 5 years?  Remember the answer to that question, is it time to make a resolution or a real change?  Real change happens when you decide it does, not at the 1st of the year.

Here’s how we can help.  One on one nutritional counseling, coaching and programming of a proven exercise program.  Have you heard of CrossFit?  I’m sure; either you love it, or you love to hate it.  Decide for yourself.

 

A. 
4 x 6 good morning 
B. 
3 position hang clean – 2 high hang + 2 hang (above knee) + 2 low hang (below knee). Focus is to work on cycling weight from various positions, not a heavy complex. 
C. 
*for time*
75 hang power cleans (115/80)
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Kurtis