Viking CrossFit: December 2008

8:40 PM

Thursday 01/01/09

Happy New Year!

Come in today to find out what the first wod
of 2009 is....

Adhere to your purpose and you will soon feel as well as you ever did. On the contrary, if you falter, and give up, you will lose the power of keeping any resolution, and will regret it all your life. - Abraham Lincoln

We would like to thank each one of you for helping our gym grow and be successful. We have a great group of people at the gym and have made many new friendships this year. You are all amazing! We look forward to helping you all reach new goals and PR's this new year. 3-2-1....GO!

comments (4)

9:00 PM

Wednesday 12/31/08

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

This wod always reminds me of Phil and Blake.

If you don't mind running in the cold, bundle up.
Otherwise we will use the treadmills or rower.
This is a Hero and a benchmark wod. Come get some!

Have a safe and Happy New Year's Eve!

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9:00 PM

Tuesday 12/30/08

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

Blake and Kevin doing the "Nasty Girls" workout.

Kevin said he would make us all some cool dog tags!

There is space for four lines. I was thinking we could

put name, Viking Crossfit, then a cool Crossfit quote.

Post your ideas.

These will be cool, and good PR for the gym too.

Maybe we should wear them when we do wods...

just in case something happens and need to be identified. :)

comments (13)

7:52 PM

Monday 12/29/08

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Party pictures! It was fun to hang out with everyone

outside the gym. We have a great group of people

at the gym that share their pain together,

encourage and support each other, and

also really enjoy each others company.

We have a great Crossfit Family!

Good luck Steve....we will miss you!

comments (7)

9:00 PM

Sunday 12/28/08

Rest Day

comments (5)

7:00 PM

Saturday 12/27/08

9:30 am - TEAM WOD
6:10 pm - Soccer Game
7:30 pm- Farewell Party for Steve

Fun day today everyone!

The Team wod will be a good one...as always.

The soccer game is our second to last

game....let's go kill it tonight!

The Team flashing the Viking Crossfit gang signs...Yeah!

Steve's party is at Jason and Natalie's House.

1468 North 250 East, Orem

(Across the street from Timpanogos High School)

Call us if you have any problems finding it.

Nacho Bar (warning: not Zone-friendly)

UFC fight (Good fights scheduled tonight!)

Friends and Fun!

comments (5)

8:00 PM

Friday 12/26/08

Back Squat

5-5-5-5-5 reps

There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results. -Art Turock

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8:00 PM

Thursday 12/25/08

MERRY CHRISTMAS!
*********************************

Have a Happy and Safe
Holiday!

Love,
Dave, Cody, Jason, Natalie and Katie

comments (0)

7:42 PM

Wednesday 12/24/08

Christmas "Eva" WOD

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

"Eva" by CrossFit Los Angeles - video [wmv] [mov]

comments (4)

9:00 PM

Tuesday 12/23/08

"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

Travis and Jeff doing their team wall balls

Lowell and Kevin....nice work guys!

comments (8)

8:00 PM

Monday 12/22/08

Complete as many rounds in twenty minutes as you can of:
Your choice of three of the following movements...

Run 400 meters or400 meter row
15 L-Pull-ups or Ring rows
15 Hip Extensions or Abmat sit-ups

What do you think these guys are thinking?
And who is that GQ looking guy on the left? Is he even
on our team? That's no short bus picture!

Viking Crossfit Soccer Team

(Sorry, not the best picture...still figuring out the new camera.)

comments (16)

8:00 PM

Sunday 12/21/08

REST DAY

Kool Aid man after a WOD

comments (14)

8:35 PM

Saturday 12/20/08

TEAM WOD

The Winning Team. It sure felt good to win last week!

Soccer Game today at 4:40. See you all there!

comments (14)

8:46 PM

Friday 12/19/08

Split Jerk
1-1-1-1-1-1-1 reps

Who's ready to go shredding? Let's find a day where

we can all go skiing or snowboarding together.

comments (17)

9:16 PM

Thursday 12/18/08

Five rounds for time of:

275 pound Deadlift, 5 reps
10 Burpees

Blake and Phil doing "Annie".

Check out this video, pretty cool...

http://www.youtube.com/watch?v=kny0jxHszX0&feature=related

comments (5)

8:54 PM

Wednesday 12/17/08

Three rounds for time of:

24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Nice burpee's Brooke.

8 more days until Christmas!
Mark your calendars for our party on Dec. 27

We have Holiday Gift Passes at the gym that you
can give to your friends and neighbors. They are
good for 1 free week of workouts. Make sure you all
pick some up next time your in. Thanks!

comments (24)

8:45 PM

Tuesday 12/16/08

"Nasty Girls"

3 rounds for time of:
-50 Squats
-7 Muscle-ups
-135 pound Hang power cleans, 10 reps

Click on "Nasty Girls" above to watch the video

that inspired all of us trainers to do Crossfit.

Please let Jason or Travis know this week if you want

to do the Wasatch Back Relay Run. We need to sign up ASAP.

comments (17)

8:34 PM

Monday 12/15/08

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

This is a benchmark wod. Come get some!

"Eighty percent of success is showing up." - Woody Allen

comments (9)

9:00 PM

Sunday 12/14/08

REST DAY

This picture cracks me up!

Nice work everyone yesterday at the soccer game.

We won! We deserved it too. Everyone played really well and

once again, we had less subs then the other team but our endurance

was strong. Way to represent fitness by Crossfit!

comments (7)

9:00 PM

Saturday 12/13/08

GROUP WOD

Game Day Today!

comments (6)

8:39 PM

Friday 12/12/08

Clean and Jerk
1-1-1-1-1-1-1 reps

Get ready for the soccer game tomorrow.

We had a great turn out last week.

We are going to BRING IT this time!

Oh, I now have an "Official" Rule book if anyone

cares to browse through it. Since we seem to

be breaking all the rules....haha.

comments (13)

8:35 PM

Thursday 12/11/08

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

15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Travis, at least there's not any burpees in today's wod.

We know how you love those!

comments (3)

9:00 PM

Wednesday 12/10/08

Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Rowing is the skill of the month. Make sure

to include it in your warm up. We will work on form.

Here is a great video to watch on rowing technique...

http://www.concept2.co.uk/training/technique_video.php

Here is another good link on rowing corrections:

Rowing Basics (C2), Angela Hart...[wmv][mov)

comments (10)

9:00 PM

Tuesday 12/09/08

FRAN

21-15-9
Thrusters 95/65
Pull ups

No, you don't have to do Fran in turn outs!

But Phil was trying to talk Blake into doing

it in his full SWAT gear. We will see...

Here's our Firefighter Fran video to watch

again to get you pumped up....

http://gallery.me.com/vikingcrossfit#100145

comments (11)

9:00 PM

Monday 12/08/08

Shoulder Press

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

Phil, Mandy, Tessa, and Kevin getting "Filthy".

This was Kevins first night at the gym and he had

to do the FF. He did it awesome and did it as RX! Nice job!

Welcome Kevin, It's great to have you at our gym!

We are getting together a group to do the Wasatch Back Relay

run in June. We need 12 people. If you are interested let us know

ASAP. We need to collect the fees and sign up right away. This

relay gets filled up fast. Will has done it and says it's a lot of fun.

If you have questions ask Will, Jason or Travis for details.

Here is the link to get more information...

h ttp://www.ragnarrelay.com/wasatchback/index.php

comments (9)

10:00 AM

Sunday 12/07/08

REST DAY

Have a great rest day everyone, you all deserve it after

last week. Great job to all those who did the "Filthy

Fifty" last week. Everyone got PR's!

This is what we all learned last week:

1) The Filthy Fifty still sucks

2) Will hates to lose...(to a certain someone we won't mention)

3) You CANNOT have the person subbing in for you on the soccer

field at the same time you are going in! :)

4) You CANNOT slide to get the ball during the game. :)

5) Viking Crossfit rules!

comments (6)

9:00 PM

Saturday 12/06/08

GROUP WOD

Soccer game tonight at 6:10 pm. We need all of you there!
Rumor is Sergio got Jared to commit to coming tonight,
so we better see you there Jared!
If you don't want to play, just come watch and support Team
Crossfit. Plan on going for Ice Cream together after the game!

comments (2)

9:00 PM

Friday 12/05/08

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.

There is no rest between exercises.

Jared doing his Clean and jerks.
Welcome back Jared!

We haven't done a Tabata in a while.
This will be a good one! Don't miss it!

Eat your VEGGIES!!! (courtesy of Lalanne fitness)
According to Greg Glassman's "World Class Fitness in 100 Words", eating meat and vegetables is the first and most important piece of the puzzle. Dr. Sears' Zone Diet "Food Pyramid" makes vegetables a high priority putting them at the base of the pyramid... above water! Ok...We know that a majority of the food on our plate should be vegetables. Now let's figure out how to "Make it Happen"!
http://www.webmd.com/diet/guide/fruits-veggies-more-matters

comments (6)

9:00 PM

Thursday 12/04/08

"Nate" (click here)

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings