REST DAY

TEAM WOD

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007




Brooke is an animal on her heavy squats and deadlifts! Do we have a nick-name for her yet? :)

Rest Day
or
Make up Day

Front Squats
3-3-3-3-3


Tackle the Tower is this Saturday. If anyone is still interested let us know.

With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute,
three pull-ups 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

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

REST DAY


Travis and Korey are moving to California next week. We will miss you guys!
We're really going to miss posting these after-the-wod-coma pictures of Travis. Oh, and we will miss those awesome short-shorts! Make us proud at those affiliates in California! Oh, and Travis, sitting on the beach, riding beach-cruisers, and driving in a convertible along Highway 1, are NOT wods. :)

9:30 am Group Wod
BRING A FRIEND TODAY!


Go watch the UTAH O-lift Champs meet today! (spectators are free).
The site is Union Middle School, 615 E 8000 S, Sandy, Utah, 84070 .
The best parking will be at the SW corner of the school. The stage door for the auditorium will be the most convenient entry point.
Lifting starts w/ Juniors and Women at 10, then older Teens, Open Men, and Masters at 11:30 (or 10 min after the first session), w/ the heaviest lifts concluding after 1 (possibly 2).

This is a great opportunity to go watch some great Oly. lifters. Post if you are interested and maybe a group can go up together.

Squat Clean
1-1-1-1-1-1-1 reps


Cleaning from the Ground, Coach Burgener ...[wmv][mov]

Weight Lifting Shoes 101 http://www.exrx.net/WeightTraining/Weightlifting/WeightliftingShoes.html

Here is some advice on weighlifting shoes from our good friend Juli (U'i), who trains with Mark Rippetoe himself.
"If someone is lifting heavy and properly, they need squat shoes. Depending on the squishiness of the heel of the running shoe they're lifting in, they are giving up kg's in the lift. If they are lifting for PR's, they are missing them due to the compression that's happening at the bottom.
The weightlifting shoe provides a larger surface area to support the rest of your body, the wooden bottom provides the stability the running shoe does not.
Athlete's who want big weight need the proper equipment; barbell, weights, chalk, and weighlifting shoes."
This website has good prices on weightlifting shoes...http://www.vsathletics.com/section.php?xSec=9

Make-up Day
or
Rest Day

Tessa went down to the fire academy with Will and got a little taste of fighting fires. We hear that she did awesome. Way to go Tessa! Crossfit women rock!

**Please remember to check the schedule weekly, even daily for class times. **
We try to make them consistent but they do vary from day to day, and week to week. If a class time is cancelled or changed from what was posted earlier in the week, we will post it on the daily blog.

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips


Camie working on her ring dips

Variations of the Ring Dip... [ wmv]

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Darrell getting his goat on.

"If there is no struggle, there is no strength."

"FRAN"
21-15-9
Thrusters 65/95
Pull ups


Blake lovin' his thrusters goat

The infamous sub 2 minute Fran video:
Fran, 1:53, Jason Kaplan ...[wmv][mov]

REST DAY

TEAM WOD
"In teamwork, silence isn't golden, it's deadly" -Mark Sanborn



The "Goat" concept. A "Goat" is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. This point is, we should work harder at the things we suck at instead of always trying to improve what we're already good at. Spending some time during your warm-up or cool-down to improve some of your "goats" will make a HUGE difference in how fast you progress!
Post three of your biggest "goats" to comments.

Friday the 13th WOD

DEADlift
1-1-1-1-1-1-1 reps

"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

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

**Please note the 6am class has been cancelled today**
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps



Darrell represents Viking CF last fall in the Utah Affiliate's Challenge.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

REST DAY

TEAM WOD

BACK SQUAT
5-5-5-5-5



~Make sure to check out the stretching video we posted in column to the right ~

FYI- If you purchase Zone Perfect Bars from Costco, the Peanut Butter Crunch bars have been recalled due to potential Salmonella contamination. These bars are NOT the same as Dr. Sears Zone bars that are purchased through The Zone Diet website. Those bars are not affected.

**Today's class times 0600, 0930, 1030 and 5 pm**

30 Muscle ups for time
or
120 Pull ups and 120 Dips (3:3 x 30 times)

REMEMBER: FORM, FORM, FORM! We never sacrifice form for intensity. Form is more important then getting a fast time or a PR on a lift. If you are doing a wod and get a great time, but your form sucks, you are not doing the wod as Rx. If you are doing a heavy lift and your form sucks, you will not get a PR. More importantly, if your form sucks, you are cheating yourself from getting the full benefit from the movement and you're at risk for getting hurt.
The trainer's will not be putting "Rx" by your name and time if you slacked on your form. Some of the trainer's put parenthesis around your time, meaning your form was not good. We will not add weight to your lifts, if your form is not looking good. We way rather see a 15 min Fran time with good form, then a sub 5 min Fran time with poor form.
As your intensity increases, your form will wane somewhat, it's inevitable. But your form should still be at 80%. 20% of the time your squat may not have been low enough, or your chest wasn't quite touching the ground. We as trainers recognize this. We want you to get the most out of the movements we teach you. Remember: Good form will keep you from getting hurt, and will get you the results you want.

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Count number of pull-ups completed for each round.


Natalie after "Mr. Joshua." (Just kidding.) She couldn't resist posing in front of our newly
painted Pukie picture though.

Named by Time magazine as one of the, “Top 100 Most Influential People in the World,” Dean Karnazes has expanded the limits of human endurance and along the way inspired countless others to be the best that they can be. How does he stay so fit? He's on the Zone diet. Read more... Endurance champion is in the Zone.

"Elizabeth"
21-15-9
Clean 135 pounds
Ring dips

Nice lunges Justin!

The Skill-of-the-Month is Stretching. DON'T FORGET TO STRETCH!!! Stretching is so important to do before and after your wod. It will help decrease soreness, improve flexibility, and help prevent injuries. For those of you with tight hip-flexors you need to continue to do your stretching in the gym and at home. Your hips, glutes, and hamstrings all take a role in midline stabilization. Which means if any of these are tight, it will affect core muscles and can lead to pain and/or injury to your lower back, knees, and more. We will be reviewing and teaching new stretches this month for you to work on.