Viking CrossFit: November 2008

8:00 PM

Monday 12/01/08

"Mr. Joshua" (click here)

Five rounds for time of:
Run 400 meters
30 Ab mat/Glute-ham sit-ups
250 pound Deadlift, 15 reps

Blake doing his deadlifts last time

we did "Mr. Joshua".

This is a hero wod everyone. Hard, but worth it!

Nice job everyone who played soccer last Saturday against

the professional team (what was that all about?) It was a great

workout and a lot of fun! Sergio was definately the MVP of

the night, and Jenny was our best defensive player!

And the red and white striped socks with the candy canes

that lit up - priceless.

We could always use some more players so mark your calendars

for this Saturdays game at 6:10 pm.

comments (3)

9:00 PM

GROUP WOD

Lookin' strong Blake and Phil!

You will have to wait until you come in
to see what the wod is going to be....

Soccer game tonight at 7:40 pm. It's not to
late to sign up and play! Please pay your fees
to one of the trainers if you have not already
done so. Thank you. See you there!

comments (3)

9:00 PM

Friday 11/28/08

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Rare footage of Dave...in his natural habitat.

comments (2)

9:00 PM

Thursday 11/27/08

HAPPY THANKSGIVING!

We want to thank all of our Viking Crossfit
clients for making our gym so great!

comments (6)

9:00 PM

Wednesday 11/26/08

THANKSGIVING WOD

(You will be thankful when this wod is over...)

Three rounds for time of:

21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

What are you thankful for?.......

For anyone interested in weightlifting
shoes, Jason got a great pair for a good price
at the online store below. Cheapest prices
we have found so far. Here is
the link...http://www.vsathletics.com/section.php?xSec=9

comments (1)

9:00 PM

Tuesday 11/25/08

Clean and Jerk

1-1-1-1-1-1-1 reps

Steve has joined the National Guard
is going to be leaving the first of January
for basic training. We are going to have
a send off party for him. We will post
details soon. We will miss you Steve!

Clean & Jerk...[wmv]

*There is now a 6pm class tonight*

comments (13)

8:00 PM

Monday 11/24/08

"Nicole"

Complete as many rounds in 20 minutes as you can of:

-Run 400 meters

-Max rep pull-ups

Players from the Viking Crossfit Soccer team.
It's not to late to sign up and play. We are having a blast!
Come get some!

MUST WATCH....Viking Crossfit Clients ELFYOURSELF...

http://elfyourself.jibjab.com/view/Pba2xJEV09J779C7etIT

(Make sure to mute the blog music.)

comments (9)

9:00 PM

Sunday 11/23/08

Rest Day

Phils sweat angel
Look closely, it looks like he was
wearing a speedo!
(maybe we can get Phil to comment
on this one... )

comments (2)

9:00 PM

Saturday 11/22/08

TEAM WOD

Team wods are for everyone and all skill levels.

Come get some!

Soccer Game today at 4:40 pm. Don't forget to wear

a red shirt and shin guards. We want a lot of people

there so come play! Last week was a blast!

Call any of the trainers if you have any questions.
If you still need to register or pay you can do
that tomorrow before the game. See you there!

comments (9)

9:00 PM

Friday 11/21/08

Push jerk

1-1-1-1-1-1-1 reps

A sweet shot of Will doing his kipping pull up

“The Evils of Undertraining”

Courtesy of Again Faster

comments (2)

9:00 PM

Thursday 11/20/08

"Helen"

Three rounds for time:
-Run 400 meters
-1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
-12 Pull-ups

Phil looks pretty mean flipping that tire around

Fixing the Kettlebell Swing, Jeff Martone ...[wmv][mov]

comments (3)

9:00 PM

Wednesday 11/19/08

Back Squat

5-5-5-5-5 reps

Can you point out what Natalie is doing wrong?

Here is a video of Natalie and Jason at Crossfit 2260

in Arizona last Spring....

CROSSFIT 2260 workout video - http://media.crossfit.com/cf-video/CrossFit2260_SDHPKBSThBrp.wmv

comments (7)

9:00 PM

Tuesday 11/18/08

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps
Run 400 meters

Viking Crossfit women

Whatever women do they must do twice as well as men

to be thought half as good. Luckily, this is not difficult. -Charlotte Whitton

comments (16)

8:00 PM

Monday 11/17/08

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Jason doing "Jason". He rocked it!

Don't worry when you see a workout like this,

just remember we will scale this for almost

everyone at the gym. You will all do great!

Remember, this is for a hero (Click above on "Jason")

Our first Soccer game last Saturday was a blast!

We had to play an upper division team the first game,

and only lost by 2 points. The second game we won!

It's not to late to play if you haven't signed up. Ask

one of the trainers this week and we will get you set up

to play this Saturday. We will be posting the game

schedule this week . Come play and help represent

Viking Crossfit in the community. Let 's show 'em

who's fit!

comments (7)

8:00 PM

Sunday 11-16-18

Rest Day

Enlarge image

Crossfit has launched Operation Phoenix. Read more about it

here to see how you can help...

Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.

Operation Phoenix - video [wmv] [mov] and info sheet [pdf]

comments (0)

8:00 PM

Saturday 11/15/08

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box Jump, 20" box (Reps)
Push-press, (Reps)
Row (Calories)

If you have never done Fight Gone Bad come in
and we will explain how it works....it is fun!

You all might look like Brooke after you finish this wod!

This wod is a lot more fun with a lot of people so I hope we
have a good turnout today. This is a great wod you can
do even if you are new. See you at the gym today!!!!!

Strange how people who suffer together have stronger connections
than those who are most content. –Bob Dylan

Here is a great video of Fight Gone Bad done at Jeannies Beach Crossfit.
I have posted this one before, it's a good one...
http://www.youtube.com/watch?v=Qa8LBi5M5Jc&feature=related

comments (4)

9:00 PM

Friday 11/14/08

Power Cleans
1-1-1-1-1-1-1
or
Make up day

Kaleb doing great med ball cleans during the
tough affiliate wod. If we never do that wod
again it would be too soon!

Come in today to work on power cleans,
or to make up a wod you may have missed.

Tomorrow we are doing a great group workout,
Don't miss it!

For those of you who haven't watched the video
of the sub 2 minute Fran, here it is. It's Insane...
Fran" 1:53 by Jason "Rhabdo" Kaplan, CrossFit Montclair - video [wmv] [mov]

comments (3)

9:00 PM

Thursday 11/13/08

Five rounds for time of:

25 Pull-ups
25 Burpees

Jenni and Kaleb pushing through a wod together.

You two look great! Jenni got her first pull-up last

month. If you see her make sure to congratulate her,

that is a huge milestone! Keep it up Jenni!

Ok, if any of you are crazy enough, you can try some inverted burpees

in this wod: Inverted Burpees

Fish oil: why you should be taking it, and a deal to get it cheaper

comments (10)

9:00 PM

Wednesday 11/12/08

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

Jason demonstrates nice deep air squats.

comments (7)

9:00 PM

Tuesday 11/11/08

"Lynne"
Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Tessa pushing through Lynne.

This is a benchmark wod everyone. We rarely do bench presses

so this will be a fun one! Like Coach Rippetoe says, the benchpress

will help build your "chesticles" :)

Here is a great video of Brendan G., a Crossfit trainer, doing Lynne....[wmv][mov]

comments (3)

7:00 PM

Monday 11/10/08

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups
45/65 pound Thruster, 10 reps

Post rounds completed to comments.

Travis shows good form while doing his cleans. Nice job!

Check out the Skill-of-the-Month video on the right

of Lance Frye doing the Snatch in the 2008 Olympic trials.

comments (7)

9:00 PM

Sunday 11/09/08

Rest Day

Here is a picture of Jason running 1 1/2 miles for his
Physical test at work in full gear. He passed with flying colors...
and a lot of stares. Nice job Jason! Way to represent true fitness by Crossfit.

comments (3)

9:00 PM

Saturday 10/08/08

TEAM WOD

DECK OF CARDS:

CLUBS: BOX JUMPS

SPADES: PULL UPS

HEARTS: 100M RUN

DIAMONDS: CLEANS (65/45)

JOKER: 500M ROW

ACE: 10 TIRE FLIP

KING: KNEES TO ELBOWS

QUEEN: D.B. SNATCH (5 REPS EACH ARM)

JACK: RINGS PUSH UPS

COME PLAY!

comments (7)

8:00 PM

Friday 10/07/08

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Looking good Sergio!

Don't let this wod scare you. Remember everything

is scaled to your level. We have clients of all skill levels

at our gym, and a lot of people will scale this wod.

Tomorrow we will have a fun Group WOD. We hope

a lot of you can make it. Bring in a friend to show them

what Crossfit is all about. (And maybe to show off a little)

Wasatch wins Affiliate Challenge:

For full results click here:

www.crossfit801.com

comments (9)

9:00 PM

Thursday 11/06/08

Thruster
1-1-1-1-1-1-1 reps

Post loads to comment.

Everyone did AWESOME yesterday on the affiliate wod!
You all really pushed yourselves. You are all amazing.
Way to represent Viking! I will post results when I get them.

Effort is only effort when it begins to hurt. ~José Ortega y Gassett

Fun video to watch, one of our favorites...
CrossFit Housewives...[wmv]

comments (3)

8:00 PM

Wednesday 11/05/08

UTAH CF AFFILIATE CHALLENGE WOD

7 Rounds for time:

-10 Med Ball Cleans
-10 Burpees

This is all in good fun everyone. Come in and have a great WOD today

while working hard to represent Viking Crossfit. You are all Awesome!!!!

Medicine Ball Cleans...[wmv][mov]

Burpee Demo...[wmv]

(When you watch these videos you will want

to click the pause button below on the music on the blog so you can hear the video.)

comments (17)

9:00 PM

Tuesday 11/04/08

**There is a 6pm class tonight now**

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.
"Strong people are harder to kill then weak
people, and more useful in general" -Mark Rippetoe, strength coach

Mandy and Sergio cranking out wall balls
during our Saturday wod. Nice work you two!

Remember how important heavy days are to
progress and get STRONGER!

Tomorrow is our affiliate challenge WOD! All the Utah
Crossfit affiliates will be doing the same wod. We will
turn in everybody's times, subs, and gender and they will be scored to see
who won. We want everyone to try to come in sometime
throughout the day to participate. Let's show 'em how we
do it here at Viking Crossfit!