GROUP WOD
We want a lot of people at the gym today
for our Group WOD. It's going to be a lot of fun!
Bring a friend!
Here is a great Halloween Video from Crossfit Overload:
Halloween Throwdown", - video [wmv] [mov]
HALLOWEEN WOD
Don't worry, it won't be too scary....
Bring a friend in tomorrow for a group workout.
You will need a partner. Come anyway if you can't find one.
"Elizabeth"
21-15-9 reps of:
-Cleans
-Ring dips
Post time to comments..JPG)
Will's sweat angel...nice one.
"Every time someone does the Filthy Fifty,
a sweat angel gets it's wings"
Bring a friend in this Saturday for a group workout. You will need
a partner. If you don't bring a friend you may have to do the workout
by yourself, which means more reps. :)
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
It's time for a CF total everyone! It's going
to be exciting to see the progression you have
all made since the last total. For some of you,
this will be your first Crossfit Total. Eat your Wheaties!
This Saturday bring a friend in for a group workout. You will
need a partner that day. If you don't have a friend you may have
to do the workout by yourself....which means more reps. :)
Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments.
Those dang burpees!
Ok, guys. Get ready to get your game on. We are going to start
doing contests once a month with the other Utah affiliates. We will
all post the same WOD on the same day. Then we will compare times to
see who won at which gym. This is going to be a lot of fun. It will also
give us a chance to showcase our great athletes!
Be watching for the first one to be posted soon!
Rest Day
TEAM WOD
Bring a friend in for a free workout!
Wendall is our newest member here at Viking CF.
Welcome to the team!
Row a 2K
Today would also be a good day to come in
and get your Basic Movements done if you
have not already done so. We would like
you to have them done by the end of the month.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Blake and Phil push each other through "Mr. Joshua"
Nice job guys!
"The Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
We can't wait to watch Will and Tessa race each other on the "Filthy Fifty" ...it's going to be good.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Kaleb looks nice and strong on his deadlifts.
Check out this really cool video of guys with
incredible strength and conditioning. They only
work out in the street...
http://www.sparksportconditioning.com/got-pull-ups
Snatch
1-1-1-1-1-1-1
Post load to comments
Don't forget the Swimming Techniques Class
tonight at 6 pm at Orem Recreation Center.
Meet in the pool area. This will be a great class
are a novice swimmer and need a lot of help, or
an advanced swimmer and just want to improve
your technique, this class will help. See you there!
.jpg)
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Rest Day
Bring a friend in this week for a Free workout!
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We all know how you feel Richard!
Don't forget to get your Basic Movements class
done by the end of the month. There are several
times available for a class.
Team WOD
Bring a friend in today for a free workout!
Nice job Brooke and Blake on your tough WOD
you guys did from the Hopper Deck last Saturday!
You guys all pushed through with great intensity.
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments. 
Wow! This is a great picture of Will doing a power clean.
You can see he jumps off his heels and gets that hip extension to power
that weight up. Great job Will!
Deadlift
3 . 3 . 3 . 3 . 3
Post loads to comments.
Steve has good form with a nice lumbar curve, shoulders
back, and hamstrings activated. The deadlift is the
skill of the month and such an important lift. Be sure
to watch the deadlift demo video above under links.
Now- watch this video link of a guy with terrible form. I think
this is the worst deadlift I've ever seen. It is hilarious!!!
http://www.youtube.com/watch?v=P0ySblouCKs
Seven rounds for time of:
-75 pound Shoulder Press, 21 reps
-21 Back extensions
Post time to comments. 
The lovely Eva T. shows the correct way to do a hip extension at the cert at Wasatch Crossfit."Mr. Joshua"
Five rounds for time of:
-Run 400 meters
-30 Glute-ham sit-ups
-250 pound Deadlift, 15 reps
Post time to comments
SO1 Joshua Thomas Harris, 36, drowned during combat operations,
August 30th 2008 in Afghanistan. He is survived by his parents
Dr. Sam and Evelyn Harris,
and his brother Ranchor and twin sister Kiki. http://www.findagrave.com/cgi-bin/fg.cgi?page=gr&GRid=29480013 (Please read)
"Doing a Hero WOD makes us remember that these men were volunteers who CHOSE to put themselves in harm's way. We honor their memory by choosing to complete the WOD as best we can.
The Hero WOD's also should prompt some reflection on the concept of sacrifice and community. Even the most ardent Libertarians among us realize that there is a common good, something to which we all can and should contribute. There is a gratitude that each one of us should have for these people who serve to protect us. All jobs and all work has virtue; it has always seemed to me that those jobs that put one at risk (military, LEO, Firefighters) come with just a little more.
Lastly, each Hero WOD is an opportunity to remember the LIVING heroes among us, those who walk among us daily and those who walk in places far afield. Remembering and thanking the departed is a worthwhile endeavor to be sure. But the posting of a new Hero WOD is an invitation to thank these people while they are ALIVE. It is an invitation to do something concrete on their behalf or in their honor while they live. " --Darrell White (known as "Bingo" in the Crossfit community)
"Erin"
Five rounds for time of:
-40 pound Dumbbells split clean, 15 reps
-21 Pull-ups
Post time to comments.
Dumbbell split clean - video [wmv] [mov]
Canadian Army Master Corporal Erin Doyle, 32,
was killed in a firefight August 11th, 2008
in the Panjwaii District, Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his daughter Zarine.
http://www.theglobeandmail.com/servlet/story/RTGAM.20080811.wafghansoldier0811/BNStory/Afghanistan/home
Hopper Deck WOD
Jason during his last round of "Barbara". Doesn't his face just say it all?
"Ryan"
Five rounds for time of:
-7 Muscle-ups
-21 Burpees
(Each burpee terminates with a jump one foot above max standing reach.)
Post time to comments. 
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. This WOD is dedicated to a fallen hero. Here is Ryan's story:
http://www.honoringhummert.com/index.cfm?Section=1
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments. .JPG)
Girl Power!
Make sure to get your Basic Movements Class
done this month! There a several classess available.
It will make a wod like today's much easier when you
already know the movements.
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed to comments..JPG)
Cody displays great hip extension on his Clean & Jerk
Weighted Pullups
1 . 1 . 1 . 1 . 1 . 1 . 1
Post loads and body weights to comments
Gotta hand it to Tills for the most original way to do weighted pull ups!
Kelly
5 Rounds for time:
Run 400 m
30 Box Jumps
30 Wall Ball Shots
This video is worth watching if you didn't catch it yesterday:
http://www.youtube.com/watch?v=bnnM1sv8rHs
Rest Day
Some local heros...Provo/Orem Metro SWAT
This pic is missing Phil and Blake, two of our newest clients who are kicking butt at the gym. Jason is on the far right.
Some local heros...Provo/Orem Metro SWAT
This pic is missing Phil and Blake, two of our newest clients who are kicking butt at the gym. Jason is on the far right.
Here is a great video to watch on your rest day....
http://www.youtube.com/watch?v=bnnM1sv8rHs
http://www.youtube.com/watch?v=bnnM1sv8rHs
Bar Appreciation
While carrying the bar and never putting the bar down until you finish:
400 m Run
21 Shoulder Press
21 Push Press
21 Push Jerk
400 m Run
21 Back Squat
21 Front Squat
21 Thrusters
400 m Run
Mandy Cullen...Whoops, I mean Mandy Macintosh :)
(All you ladies should get that one....)
You're awesome Mandy!
Diane
21-15-9-225 Deadlifts
-Handstand Pushups
Tills you're an animal!
"Barbara"
3 rounds for time:
20 pull ups
30 push ups
40 sit ups
50 squats
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