Congress says pizza is a vegetable

For the past 30 years, everything we thought we knew about food and exercise is dead wrong. FED UP is the film the food industry doesn’t want you to see. From Katie Couric, Laurie David, and director Stephanie Soechtig, FED UP will change the way you eat forever.

By |May 19th, 2014|Uncategorized|Comments Off on Congress says pizza is a vegetable

MOC Paleo winners: Bryon and Moe

Way go MOC Members!! We lost 115.6 LBS in the last 30 days!

Stay tuned for our next adventure!!


Read the blog

Total participants who signed up – 28

Total who weighed in for finals – 16

Total pounds lost – 115.6

Total body fat lost – 28.3%

Male winner – Bryon

Female winner – Moe

MOC Paleo winners: Bryon and Moe
MOC Paleo winners: Bryon and Moe




Congrats Bryon and Moe, the two of you are amazing and a good example of dedication. Also, congrats to Rachael who lost 5% body fat ( where she had it we have no idea) and now has the best abs at Mt. Ogden CrossFit.

Thank you to Kevin and Jessie Lundell who shared their knowledge and helped with directing our athletes in the right direction with the Paleo Challenge.

We hope that those who participated in this challenge learned new and healthier ways of eating and will continue use this experience to better their lives.

Team Tommy

TT_graphicJUNE 15, 2013

What we are looking for:

            Cash Donations: Will be deposited directly into the  Team Tommy Cancer Foundation Fund

            Product: Will be auctioned, sold, or raffled off at the event to raise money for the Foundation

            Sponsorship : Become an official Sponsor of the event

Our Goal:

            Raise money to help cover medical and living expenses for Tom and his family

Thank you for your generous support!

If you have any questions, please call Tasha @ 801-941-2509 or Jeff @ 801-389-1364

Please make checks payable to “Team Tommy Cancer Foundation

Team Tommy Cancer Foundation PO Box 1892 Orem UT, 84059

Ben, Gerald (G$) and Iz Training in Park City, Utah

Ben, Gerald (G$) and Iz finishing two days in amazing Park City, Utah

Mt. Ogden CrossFit Training
Mt. Ogden CrossFit Training

Nutritional Seminar September 3, 2013

For those who were not able to make the Nutritional Seminar September 3 here is the video. If you have any question feel free to email us at


More information regarding Paleo can be found here

We will be holding further Free Paleo Seminars each week. Please sign-up at the white board at Mt. Ogden CrossFit. Please email Molly Morin if you have any further questions regarding these seminars.

All seminar’s will be held at Mt. Ogden CrossFit

What to Eat, Paleo Edition By Molly (email:

Mt. Ogden CrossFit
Mt. Ogden CrossFit Paleo Seminar 1 by Molly

Tuesdays Sept 10 :  7:30 pm

Food samples, cooking demos and question and answer for eating well on paleo.
Recipe Hacks: Good alternatives to some starchy staples
Samples and demos for ways to replace mashed potatoes, noodles, and tortillas. Q&A on breading, sauces and other roadblocks.

Links to seminar 1 recipes:

Tuesday, Sept 17 :  7:30 pm
Grab & Go: Easy, make-ahead, complete meals you can eat with one hand
Samples and demos for everything fritattas, salad in a bag, and meat cookies. Troubleshooting for sandwiches, breakfasts and emergency snacks.

Tuesday, Sept 24 :  7:30 pm
Sit-Down Dinner: whole roast chicken with salsa verde and seasonal sides
How to prepare, truss and roast a delicious whole chicken, and dress with to-die-for french salsa verde. Q&A problem solving for any other favorites you may have.

Tuesday, October 1 :  7:30 pm
Paleo Treats!
Samples and ideas for once-in-a-while paleo treats like paleOatmeal, apple-coconut pudding and brownies. Q&A for things like whipped cream, granola and other sweet treats.


Mt. Ogden CrossFit Team

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