CVSC Honors Murph

Our thanks and our thoughts go out to all the servicemen and women, who are serving and have served on this very special American Holiday weekend.

‘murph’

1 mile run
100x pull-ups
200x push-ups
300x squats
1 mile run
(Note: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Compare to 5.30.11 here.

Team CVSC’s Travis T.’s Regionals Recap

Travis Tourjee
(in 2012, 105th in the Open in South West region)
Years in CrossFit: about 3 ½ years
Pull ups- 42
Deadlift – 500#
Overhead squat- 215#
Front Squat – 305# x 3
Snatch- 195#
Clean – 245#
5k – 19:47
“Fran” – 3:53
“Karen” – 6:18
“Murph” – 33:57
“Fight Gone Bad” – 364
“Cindy” – 24 rounds

What motivated you to compete in Regionals?
Regionals was the next step in my Crossfit experience. After talking to last year’s team athletes and how much fun they had and experience they took away from Regionals, my goal became to be part of this year’s team. After wrestling, Crossfit has become my competition and motivation. The opportunity to be a part of the team this year was plausible so I went for it.

How did your performance go in the workouts? ..if team, what wods did you do?
I competed in Team WODs 1, 4, and 5
1: 20 x 455# partner Deadlift, 20 HSPU, 20 HSPU, 20 partner Deadlift
4: Chipper of squats, pull-ups, push press
5: Snatch Ladder
Workout 1, a partner “Diane”, was right up my alley. Mason and I were the first guys done in our heat with our first round of Deadlifts and HSPU, allowing Tara and Chelsea to be the first ladies off the line. It was great to see Team CVSC ahead of the pack on the first workout.
Workout 4 went as well as any brutal workout could have, with Mason and I making our way to 41 out of the 75 front squats after Tara and Chelsea tackled their way through the entire workout. Great job ladies!
The snatch ladder worked out as I hoped it would, with a PR for me at 195#. I failed at 205#, but I’ll get that here in a few weeks after BT’s strength cycle.

What do you take away from this experience?
I had a memorable weekend hanging out with great people and getting to do one of my favorite hobbies. It was amazing to be amongst that caliber of athletes; I can’t imagine what the Games would be like! Watching Chris Spealler, weighing 150#, complete a 225# snatch was inspiring for me. One realization that I have come away with from Regionals is that I need to increase my Olympic lifts as well as my strength, both mentally and physically, for next year.

Anything else you’d like people to know about competing in CF?
Give it a shot! The people are wonderful, the atmosphere is awesome, and the workouts are fun (unless they include a 7 minute AMRAP of burpees). If you think you are a person who would be too nervous to compete, don’t worry, the crowd and music drown out at 3, 2, 1 go. Competition gives you a chance to show yourself that next gear that you normally don’t reach in the gym, and it feels great.

CVSC Committed Athlete – Jodi Bailey

Occupation:

Director of Internal Audits at USU.

Type of training before CrossFit:

Prior to Crossfit, I was spending, at a minimum, an hour and a half every day with a combination of lifting and cardio machines. My first WOD was a 20 minute AMRAP. I remember thinking “WHAT? Only 20 minutes, no problem”……..and then I died at the 10 minute mark.

Favorite Workouts?

ANYTHING Tabata!  I can wrap my brain around going all out for 20 seconds.

I love Fight Gone Bad“ish” too.

Any hobbies you have outside of the gym?

Camping, jetskiing, biking, hiking, gardening….anything outdoors when the weather is warm.

Something about me that people at CVSC don’t know..

I was a chubby kid. I even had a cousin who used to call me ButterBall because I was a chub. I have to fight my genetic predisposition toward chubbiness and balance my love of chocolate – it’s a daily battle ;-P

Any words of advice for newer members at CVSC?

I have tried every other form of fitness conditioning there is – from aerobic classes, kickboxing, body sculpting (whatever that is??), you name it, I’ve tried it. I have never gotten the results that I have with CVSC! You have to do your part though. Proper nutrition is key to attaining and maintaining serious results.

Any other comments?

I love that I don’t have to figure out what I’m going to work on today (legs, back and bis, shoulders, etc). It’s all planned and programmed for me and the coaches keeping me up to par when I am slacking and my form is failing. Each day is new, different and challenging!

My absolute favorite thing about CVSC is the sense of community. I have lifelong friends from all walks of life that I would not have gotten the opportunity to know without the CVSC community.

Thanks again for all you do BT!

Team CVSC’s Emily B. on Regionals & Competition

Years in Crossfit: 11 months
Pullups : 30
Deadlift: 300#
Overhead Squat: 125#
Snatch: 135#
5K: ? Haven’t ran one in years.
Jackie: 10:18
Fran: Haven’t done it yet.
Cindy: Hasn’t done me yet.

What motivated you to compete in Regionals?

I am the youngest of 8 kids; I am used to competing for everything. The CVSC environment has fed my need to be compete & get my sweat on, so when the Open training started, it was a no-brainer to enter. I enjoyed the amped up energy of the Open and even more-so, the team aspect of going to Regionals.

How did your performance go in the workouts? ..if team, what wods did you do?

I did Team WODs 2,3 & 5.
2:1K Row, 25 Pistols, 15 135# Hang Cleans
3: 30 One Arm Dumbell Snatches @ 70# + Sprints
5: Snatch Ladder
I thought I was prepared for workout 2 but it demolished me. I had done all the movements in the gym, but a combo of poor strategy (no rest) & being absolutely freaked out by the crowd, cameraman & judge, I barely completed my hang cleans. I no repped the weight at least 7 times & ended up on my knees twice. I wanted to quit but Tara looked me in the eyes and screamed at me to get back on the bar, which I did until it was over. It was a painful & eye-opening way to start regionals.

The next two workouts I approached with a clearer mind & a happier attitude – and it paid off. The Dumbbell Snatches with Chad were every bit as good as the last workout had felt bad. We did well with an 8th place finish and I felt like a million bucks afterwards.

I was excited about the Snatch Ladder with my ladies, Chels & Tara. I had hoped for a PR but fell short of that at 125#. Still, it was a fast, heavy workout, which I love – so it was fun.

What do you take away from this experience?

You can’t lose a competition unless you quit! I was every bit as inspired by the people who barely finished the workouts as I was by the best of the best. Tenacity at whatever level you are at is inspiring and motivating! It left me feeling equally humbled and encouraged & excited to continue hitting new PRs and killing my Goats in the gym.

Anything else you’d like people to know about competing in CF?

Competing is a great way to see how you can perform under pressure & outside of your element. Which I feel is a perfect addition to truly being “cross fit”. Doing your very best without your favorite barbell, 9 hours sleep, your BFF, or doing your entire warmup routine is really where you get out of your comfort zone and go ‘beast mode’! Uh!

CVSC Committed Athlete – Jeremy Moon

Occupation:

Associate Broker / Realtor at Parker Real Estate Services in Logan

Type of training before CrossFit:

If you don’t count the 4 year membership to Planet Fitness that never saw me set foot in their building a single time, it would have to be the 8 or 9 basketball games I played every winter which generally ended with some sort of injury. During golf season I played a lot of golf which took a fair amount of energy to get in and out of the cart…

Favorite Workouts?

This is an interesting question as it has changed over time.  I used to be really intimidated by the workouts and had a certain amount of anxiety over what I would see on the board in the morning.  Since Brad changed the programming last year, I have seen myself change mentally and physically.  I now feel a little like the planet fitness guy because I usually enjoy any WOD that requires picking things up and putting them down.  I also enjoy rowing and double unders and now look forward to the daily challenge that every workout presents.

Any hobbies you have outside of the gym?

I like spending time with my family and watching my kids grow up.  I enjoy golf most of the time.  Although it doesn’t happen often enough, I love being on an atv in the mountains somewhere.  I have a photography and graphic design business on the side and enjoy being behind a camera shooting people or places.

Something about me that people at CVSC don’t know..

I’m a  fan of Josh Groban’s music and if Brad would just give it a chance I know I would PR something that day…I would even sing along for everyone else to enjoy…

Any words of advice for newer members at CVSC?

Trust the programming. Trust your trainer. Don’t worry so much about your time and focus on doing things the right way. And put down the bag of cheetos.

Any other comments?

One of the great things about CVSC is the all-inclusive atmosphere.  It doesn’t matter what stage in your training you are, you feel welcome and encouraged.  For the past 2 years that I have been at CVSC, I have only ever attended the 8:15 classes.  The people there are like family and their encouragement helps me to work harder and continue to improve. Also, big thanks to Brad, Jami and the other trainers…you do an outstanding job!

Regionals and CVSC Schedule

CVSC is proud to be represented once again at the Crossfit Games Southwest Regionals to be held in Colorado on May 4-6, 2012.

Gil H will be competing for a spot at the 2012 Crossfit Games in the Individual Men category and Team CVSC will be competing for a top Team spot at the Games.

Because most of CVSC staff will be traveling with our athletes, the CVSC Group Class Schedule will change a bit during the Regionals event:

• Thursday, May 3, 2012: morning and noon classes only.
• Friday, May 4, 2012: morning and noon classes only
• Saturday, May 5, 2012: no classes
• Sunday, May 6, 2012: no class

Normal class schedule resumes Monday, May 7, 2012.

For those who will not be making the trip to watch the Regionals event, you can keep up to date here.  You can also see updates on the CFCV Group Facebook page.

Good luck to all our athletes!

CVSC Committed Athlete – Kelly Kopp

Occupation:

Professor at USU in the Plants, Soils & Climate Department, basically I’m a science nerd.  

Type of training before CrossFit:

 I was a competitive swimmer in junior high and high school.  Once I got to college, I didn’t do much for a couple of years and then decided that running/cardio would be my thing.  Ugh.  I also did an occasional (wimpy) weight workout and played a few intramural sports.  Later I got more serious about running, did a marathon, and continued training at longer distances.  After a major running injury in 2004, I switched to triathlon.  Finally,Amy Croft started talking to me about trying CF.  She bugged me about it for a few months until I finally agreed to give it a try.  My first WOD was a (seriously) modified Tabata and I was stunned by how hard it was!  I will always owe Amy a great debt of gratitude for getting me started.

Favorite Workouts?

 I like burpees!!  Any WOD with burpees is fine by me.  Also the Filthy Fifty.  Clean and jerks also make me feel really tough, and I like that.

Any hobbies you have outside of the gym?

Anyone who’s seen my bruises, scrapes and sprains during the summer months knows I like to mountain bike.  I also ski and REALLY LOVE to backpack.  I try to take 1 or 2 week long trips and several weekend backpack trips each summer.  I love the idea of having everything I need to survive on my back.  I also travel a lot for work and like to drop in to CF boxes wherever I happen to be.  The most exotic CF I’ve visited so far was in Santiago, Chilé.  It’s a good story.  Ask me sometime!

Something about me that people at CVSC don’t know..

I was once a balloon handler in the Macy’s Thanksgiving Day Parade.

Any words of advice for newer members at CVSC?

I always tell new folks that when I started, I could not even jump on the smallest box.  It also took me months to get pull-ups and double unders.  But it definitely gets better and you will be amazed at how YOU can change by sticking with it.  Notice that I didn’t say how your BODY can change.  While it’s true that physical changes definitely come with CF, the mental/emotional changes are equally amazing.  All that mountain biking and skiing I mentioned above?  Yeah, I wouldn’t have even tried any of that if I didn’t have the additional confidence that I’ve developed at CVSC.  I’ve also come to understand (and accept) that every workout is not going to produce a PR.  In fact, at times, I feel like I’m absolutely going backward!  But like so many things in life, our work at the box comes in waves.  There are ups and there are downs, but I’ve started paying more attention to what’s happening underneath all that.  My base level of fitness has never been better and it stays that way, even when I can’t work out for a while.  So stick with it!

 Also, about food….my eating has gone through the same evolution as my physical fitness at CVSC.  I started out dabbling with Zone and then added some Paleo ideas and have now landed at a dietary place that really works for me.  I’m not super strict Paleo, but it’s basically how I eat.  My point is that it takes some time to figure out what’s going to fuel your workouts and your life in the best way.  Paleo is a great place to start, IMHO.

 

Any other comments?

I’d also like to say a few words to the longer-term members of CVSC.  I’ve been around the box for about 3 ½ years now and I’ve had injuries, illnesses, work travel, and all sorts of other complications in my life during that time. I’ve also had the pleasure of talking with many of you about how you’re feeling about your fitness, your workouts, your eating, etc, and I have learned so much!  Sometimes I am motivated to get to the box just because I know I’ll get to see people I like so much!

 Another thing….my daughter Emma has been going to Youth Fit off and on for a long time, and I am happy that she exercises and is developing her physical skills.  But I am also happy that she gets to see CVSC’s strong, tough women (of ALL shapes and sizes) working hard, sweating and generally kicking butt.  You are all great role models!  Thank you!!

 And my (really) last word…..it’s impossible to fully express the gratitude that I feel toward Brad and all the CVSC crew for what they do.  Not only for myself, but for our community.  You guys are the BEST!