3 Rounds

21 Swings (53/35)
21 Push-ups
21 Medball Cleans (20/14)

Finish with an 800 meter run immediately following the 3 rounds. Total time is your score.

Comments:  What was better, high school or college?

Why we nominated Doug Dillion for Crossfitter of the month:

“Doug has been my parents neighbor for a while now, he is a great guy with a great family. I’ve really enjoyed watching such an avid runner learn to throw some big weight in the gym”- Katie Bova

“Although Doug participates in the 8:30am class, he shows up ready and prepared to throw down, even if he just came off the night shift as an ER Doctor. He fights for technique and it shows when lifting heavy.”- Kenzie Rowland

“I nominate Doug because he has shown consistency with a challenging schedule with work and is taking the time to lear mechanics instead of focusing too much on intensity”- Chris Spealler

“I nominate Doug because of his commitment to improving nutrition and fitness both inside and outside of the gym. Doug is an ER doctor and as we can imagine that is a freaking stressful job where most people eat crap out of convenience. When Steph and I were in the hospital after we had Abe, I saw Doug at the cafeteria and was extremely impressed by what I saw on his plate; especially after nearly every other employee there was eating complete trash. This type of commitment is extremely difficult when not surrounded by like-inded people especially when combined with a stressful job/ In the gym I have see Doug focus more on technique as well as being consistent with minimal time available to train on most days. It has been great to see his progress as well as him starting to crush a lot of the WODs.”- Eric O’Connor

“I nominate Doug for CrossFitter of the month because he is always pushing himself to work outside of his comfort zone. He’s moving better and getting stronger as a result. In addition, I admire his spirit in the gym-always encouraging others to push beyond what they think they are capable of. “-Shannon Doleac

“I nominate Doug because of his great attitude. He works hard and inspires others to do the same. He’s also got a great first name! Congrats Doug” -Doug Zakaras

Its 0330 (that’s 3:30 am for you non military folks), there are 20 people to be seen in the waiting room, and the head nurse just informed me that 2 trauma patients will be here in 5 minutes. Thank God I worked out today! The life of an ER Physician is a bit crazy and I am so thankful that I have a beautiful loving wife that understands me and that I have found a way to thrive physically and mentally with a chaotic schedule. CrossFit has become an important part of my mental sanity at home and at work. After working out, I am at my best, able to provide more compassionate care and manage the highs and lows of working the ER (how can you not be more mellow after the filthy fifty). I am honored to be named CrossFitter of the month.

My wife (Molly) and I are both military brats, having lived in numerous states and abroad. We moved here in 2007 and this is the longest we have lived in one place. I graduated from the Coast Guard Academy 91 and have spent years navigating the ocean and a good chunk of time flying helicopters off the west coast. After leaving the military I went to med school and eventually found myself living in Park City and working in SLC.

Life BC (before CrossFit) was filled with long bike rides, endless carbs, and what I thought was a fit Doug…. Although I ate like crap and my training was weak at best (lets not even mention my lifting form), I managed to do well in most sports. I had a 5 day a week ice climbing habit (addiction) and loved to put the body and mind to the test on new exposed and sketchy routes. With age (certainly not maturity), two young children, and a busy work schedule my priorities changed (and so did my waistline- looking back now the pictures are not pretty!).

A good friend recommended CrossFit and I thought he was on crack…”Really? – a work out in 5 minutes – that’s a joke. You can’t get in shape doing that crap, it’s just a fad.” A year and half later and my notions of fitness and working out have completely changed thanks to the crew at CrossFitpc. More Kool-Aid anyone?…I would like to thank all the trainers – you are truly making a difference!

Favorite wod:

Helen

Superpower:

Grace

Grace is the empowering Presence of God enabling you to be who He created you to be, and to do what He has called you to do.

Remember it.  The clock is simply there for you to test your fitness.

Happy Birthday to Jessica Khan and Chris Bova!!!

Workout of the Day
15-12-9-6-3

Front Rack Lunge (95/65)
Toes to Bar
Box Jump (24/20)

Comments:  If you could be on So You Think You Can Dance or American Idol what would it be?

Kenzie mustering up a 365 lb yoke carry!!!

Workout of the Day
Your Favorite Clean Complex!!!

5 Rounds

High Hang Clean, Hang Clean, Full, Push Press
High Hang, Hang, Full, Push Jerk
High Hang, Hang, Full, Split Jerk

-This is the last time we will be doing this for a while… get after it and see if you can set a new PR!!!-

Beginners WOD

Take 15 min to build up to a heavy hang squat clean

Post:

AMRAP 12 min

Row 250 or Run 200

15 Squats

10 Box Jump

Comments:  If anyone is still looking for tickets to regionals leave a comment and we will see what we can do.  On another note… what is the best name you have had for a pet?

Time to put this guy to use again.

Workout of the Day
Complete Each of the Following Tasks in Any Order

-Max Weight Yoke Carry 50′

-Max Set Pull ups

-Max Rep Bwt Bench Press

-Max Handstand Walk

Rest as needed between efforts

Comments:  Best new mtn bike on the market… what is it and why?

Nat showing us how it’s done on her positioning in the OHS!

Workout of the Day
Run 400 meters
100 Double Unders
50 Deadlift (135/95)
35 Handstand Push Ups
100 Double Unders
50 Sit-Ups
35 Shoulder to Overhead (135/95)
100 Double Unders
Run 400 Meters

Your CrossFitter of the month Nicole McMullin is a fan of most of these movements.  Here is what we designed for her.. you can thank Nicole tomorrow

Beginners WOD

Run 400 m

35 Double Unders

25 Deadlift

15 Press

35 Double Unders

25 Knees to Elbows

15 Shoulder to Overhead

35 Double Unders

Run 400 m

Comments:  Have you ever tried programming your own workouts?  If so, is it as easy as some think?

Best pic of all time… what makes it that… the handlebar mustaches on both of these fine young men!!

Workout of the Day
Take 15 min to find your 1 RM OHS

Then…

21-15-9
Overhead Squat (95/65)
Burpee

Comments:  What is the best style of mustache for a gentleman?

WITH A PARTNER

Each Person Runs 2×200 meters – Relay Style (one runs, one rests, then the other goes, etc)

50 PARTNER Deadlifts (275/185)

Accumulate 60 Toes to Bar (you can only perform reps when your partner is holding a handstand)

80 Partner Jump Overs (One partner holds top of push-up position and the other jumps over them)

100 Foot Wheel Barrow – Accumulated

10 Partner Jump Rope

Each Person Runs 1 x 200 Meters Carrying a Medball – Relay Style

Comments: What the ___________ ?

This guy motivates me!!

**REMINDER: SATURDAY CLASS IS AT 7:00 ONLY THIS WEEKEND!!**

WOD

5 sets of:

 Thruster x 5 Reps (for heaviest Load)

rest about 30 seconds then

Strict Pull-up x AMRAP (if you get more than 10 on the first set then add a dumbbell)

Comments: What WOD from the regionals do you most want to do?

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