Lactic Acid friend or foe?

lactic Acid Friend or Foe.. A very good article

This is from my Mentor, Cory Holly


By |September 13th, 2013|Post WOD|0 Comments

Paleo Challenge: What it means to me…

MOC Paleo winners: Bryon and Moe

MOC Paleo winners: Bryon and Moe


When I first had the idea that I wanted to try Crossfit I dragged my husband to a couple boxes to see what it was all about. Unfortunately, we didn’t feel welcome and left. We went back to our regular gym routine but it just wasn’t enough. As we were driving home one day we saw a sign for Mt Ogden Crossfit, so we stopped. From the moment we walked through the doors we knew we were in the right place. We were immediately greeted by friendly people and informed of what Crossfit is all about. So we signed up. And that is when my life changed.

My very first WOD was extremely hard, but I loved every minute of it. I learned very quickly that I am a much stronger person then I thought I was. Not only has my body changed from the weekly programming, but I have also learned that my mind is a powerful tool. Now I know how to use that to my advantage, in a WOD and in everyday life. I have lost weight, gained muscle and learned to look at food in a totally different way. I ate terribly before I started Crossfit, which was causing different health issues. But now I have learned the Paleo lifestyle which has taught me to think about how what I am eating will affect my performance, my body and my mind.
As for the community, everyone at MOC is willing to help out in anyway. Whether it be diet, form or just everyday life. I expected as a newbie that it would take a while to fit in and feel welcomed, but boy was I wrong. On my first day I knew immediately that I had just made life long friends. When I am at my box, I feel at home. Every morning I look forward to pushing myself to the next level and seeing my Crossfit family. I am addicted!
MOC has completely changed my life for the better. I am healthier, faster, stronger and I have some pretty awesome new friends!


By |June 25th, 2013|Paleo|0 Comments

Clean eating with a dirty mind

Via Tash:

Great article and funny spin for all you Paleo Junkies!

Direct link:

By |March 26th, 2013|Paleo|0 Comments

10 Skills to help you with MOC Programming

Via- Dustin Nelson


1- Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

2- Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3- Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4- Flexibility – the ability to maximize the range of motion at a given joint.

5- Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6- Speed – The ability to minimize the time cycle of a repeated movement.

7- Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8- Agility – The ability to minimize transition time from one movement pattern to another.

9- Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

10- Accuracy – The ability to control movement in a given direction or at a given intensity.


Traveling? Use the following to keep that pump going!









When you find yourself craving a bit of sweatville on the road take this helpful list with you!

Travel Workout List

By |March 11th, 2013|WOD|0 Comments

Paleo: Hawaiian-Style Meatloaf



Hawaiian-Style Meatloaf (via
Serves: 6


  • 2 tablespoons ghee or clarified butter
  • 1 small onion, diced
  • 1/4 cup yellow bell pepper, diced
  • 1/4 cup red bell pepper, diced
  • 1/4 cup orange bell pepper, diced
  • 2 pounds lean ground beef
  • 2 large eggs, lightly beaten
  • 1 8-ounce can crushed pineapple, drained
  • 2 cups shredded zucchini
  • 1/2 cup Maple Barbecue Sauce
  • 1 tablespoon gluten-free tamari or soy sauce
  • 1 teaspoon kosher sea salt
  • 1 teaspoon freshly ground black pepper
  1. Preheat the oven to 350 F.
  2. Cook the onion and bell peppers in the ghee over medium heat until the vegetables are beginning to soften, about 5 minutes. Remove from the heat, set aside and allow to cool.
  3. Place the remaining ingredients in a large bowl; add the sautéed vegetables. Gently, but thoroughly mix with your hands until well-combined. Gently form a loaf shape in a 7″ x 11″ glass baking dish. Bake for 1 hour 15 minutes, or until the internal temperatures reaches 160 F.
  4. Allow to rest for 10 minutes before slicing and serving.
  5. Nutrition (per serving): 353 calories, 17.3g total fat, 156mg cholesterol, 800.4mg sodium, 824.8mg potassium, 16.3g carbohydrates, 1.6g fiber, 12.4g sugar, 34.6g protein
By |March 7th, 2013|Paleo|0 Comments





CrossFit Inc. is committed to making people’s lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans to stand strong for generations to come.

By |February 11th, 2013|Event|0 Comments



By |January 25th, 2013|WOD|0 Comments

Grand Opening Feb. 16, 2013

Mt. Ogden CrossFit will be having it’s Grand Opening Feb. 16, 2013. More information to come..


By |January 11th, 2013|Membership|1 Comment


Hello, how do I sign up?

By |January 4th, 2013|Membership|1 Comment