Utah Affiliate Challenge
"The 300 Challenge"
This is all for fun. We will scale it as needed for our gym.
**See Schedule for today's class times***
5 Rounds
5 Thrusters
10 Knees-to-elbows
Happy Birthday to "the big deal" Will!!!!
**Tomorrow is the Utah Affiliate Challenge wod. **
Front squat 3-3-3-3-3 reps
Viking Crossfit
Viking Crossfit
Tell us your top 3 reasons why you like our gym and Crossfit in general....
Rest Day
Don't forget....
Provo City Half Marathon - Relay - 5k - Walk April 4, 2009
GROUP WOD
"One man can be a crucial ingredient on a team, but one man cannot make a team." -Kareem Abdul-Jabbor
Good luck Robbie on your 50 mile race this weekend!!!!!!!!!!
"Karen"
For time:
150 Wallball shots
This is a benchmark wod everyone. Come get some.
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
5 Rounds max reps of:
Push-ups
Pull-ups
7 rounds for time:
7 Deadlifts (70% of max)
4 Muscle-ups (scaled to ability)
Strong work Will! In case anyone missed last week's post....
Will's kind of a "big deal" around here.
Split Jerk
1-1-1-1-1-1-1 reps
Blake showing off a nice chest-to-the ground push-up.
Ten rounds for time of:
1 Weighted Pull-up, 25 pounds
3 Strict Pull-ups
5 Kipping Pull-ups
or
100 Pull-ups for time.
(Kipping or band-assisted)
**Today's class times: 0630, 0930 and 1030 am.
Sorry, no night classes tonight**
This week we will work on push-jerks in our warm -up.
Matthias Steiner 258 kg clean and jerk at the 2008 Olympic games:
http://www.youtube.com/watch?v=kn73_fb_eOs
Rest Day
Can you guess who's sweat angel this is?
Group WOD
Cynthia and Vicki.... making up their own wod. :)
5 rounds for time:
12 Overhead Squats (65/45)
7 Box-jump Burpees
Christina and Vicki. We're so happy to have more women at the gym!
"A strong woman is a woman determined to do something others are determined not to be done." -Marge Piercy
Bring a friend in tomorrow for our fun Saturday wod!
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Don't forget to sign up for the Provo 5k, half-marathon or marathon. It would be fun to have a lot of us go run together and wear our Viking Crossfit t-shirts! Wether you feel like you are ready or not, it would be fun to do one this spring, then another in the summer to see your progress. Check out the link in the column on the right. Post if you are planning on signing up. Just do it. It will be fun!
**Friday's class times are now posted the schedule**
Five rounds for time of:
Hang squat clean, 9 reps
15 ft Rope climb, 3 ascents (scaled to ability)
Mike working on his ring rows. Nice work!
Here are some video's of today's wod to get you pumped up....
CrossFit Vancouver WOD - video [wmv] [mov]
CrossFit Trainer WOD, CrossFit San Diego - video [wmv] [mov]
HAPPY ST. PATRICK'S DAY!
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Brooke is one of our strongest girl's at the gym. She has such a great attitude and
brings a lot of energy to the gym. Keep it up girl!
Don't forget to wear green to the gym today........ :)
**Please note- There is only a 5pm class tonight, no 6pm class**
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Phill, Brett, Blake and Sarah pushing through the "Dirty Thirty".
We want you all to BRING IT today for your Crossfit Total.
"Anyone who has never made a mistake has never tried anything new." -Albert Einstein
REST DAY
"Commitment to the team - there is no such thing as in-between, you are either in our out." -Pat Riley
0930 Group Wod
1030 Beginner's Class
Strong work Kevin!
Saturday wods are always fun and sometimes crazy ...See you all there!
Bring a friend in today!
Friday the 13th wod
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge.JPG)
Darrell you are crazy strong
Bring a friend in this Saturday!
Rest Day or Make-up Day
0930 and 1030 classes only.JPG)
Brooke, Tessa, Erick and Phill getting crazy with "Glazed Fran". Having to eat a doughnut between each round if you lost was the best motivater we have used! Nice work!
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Make sure to check out our Zone tab above, we have added more information to make it easier to get started.
"It is important that you recognize your progress and take pride in your accomplishments. Share your achievements with others. Brag a little. The recognition and support of those around you is nurturing.” -Rosemarie Rossetti
*We just added a 5:00pm class for today! There will now be a 5:00 and a 6:00pm tonight!*
Deadlift
1-1-1-1-1-1-1
Recently, throughout the gym, we have heard people say "Yeah, I'm getting stronger and fitter in the WOD's and my recreational or job related activities, but I am not getting leaner; I can't seem to get that 6 pack".
As your coaches, we can give a WOD, a dietary guideline and all the support you will ever need.We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more. With this comes the two most important aspects of Crossfit:
1. INTENSITY and 2. NUTRITION
What we cannot do, however, is make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR"
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and crossfit, but not enough to support fat; if you have any more than that, fat you will not lose or possibly gain.
If you are not getting all the results that you want out of crossfit, YOU have to change something. Start now, not tomorrow.
As your coaches, we can give a WOD, a dietary guideline and all the support you will ever need.We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more. With this comes the two most important aspects of Crossfit:
1. INTENSITY and 2. NUTRITION
What we cannot do, however, is make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR"
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and crossfit, but not enough to support fat; if you have any more than that, fat you will not lose or possibly gain.
If you are not getting all the results that you want out of crossfit, YOU have to change something. Start now, not tomorrow.
(Picture and blog courtesy of another Crossfit Affiliate)
Ask any of the trainer's about The Zone diet, or check out The Zone tab above.
"Helen"
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (1.5 pood/1 pood)
12 Pull-ups
Steve after doing "Helen". Good job Steve!
"Courage is being scared to death - but saddling up anyway." -John Wayne
Rest Day
Jason's sweat angel. Pretty cool...you can see he was wearing a hat. :)
Here are the results from the affiliate challenge: March Affiliate Challenge Results
Our gym is one of the smallest and youngest CF gyms, so in theory, we won't ever win with "points", due to our number of clients. But we could win if someone got the top score or time. But if you look at where we fall in the scores....we did very well! Most importantly, everyone worked so hard and really gave it their all. Almost everyone got a PR too. Great job everyone! Viking Crossfit rocks!
Group Wod
Phill is teaching a women's only CPL class (Control Principals for Law Enforcement). It's a self defense class that will teach women how to not only get away from a perpetrator but how to fight them too. It's a 6 week class on Thursday nights from 7-9pm at Orem City Center. It's only $20.00. It started last Thursday but Phill said we just need to get a manual from him and we would be fine to start next Thursday. Post if you are interested. Phil will be there Saturday am and can give us all more details. This would be a great class ladies!!!!
Back Squats
3-3-3-3-3
***Note, there is no 6:30am class tomorrow! Class times are
7:30,8:30,9:30,10:30 and 5:oopm***
Great picture of Robbie and Dave pushing through "Joshie".
Love the intensity guys!
21-15-9
Hang Power Snatch
GHD Sit ups
Mandy has been making some great strides here at Viking Crossfit. She has been consistent in coming to the gym 4-5 days a week and has made incredible progress. Way to go Mandy!
UTAH AFFILIATE'S CHALLENGE
Fight Gone Bad!
3 Rounds:
Wall ball - 20# (14#)
SDHP - 75# (55#)
Box Jump - 20"
Push Press - 75# (55#)
Row
Come represent Viking Crossfit today!
~Today's class times: 0630,0730,0830,0930 and 6pm~
~Today's class times: 0630,0730,0830,0930 and 6pm~
7 Rounds
5 squat cleans (50% of your max)
10 push ups
Tomorrow (Wednesday) is the Utah Affiliate's Challenge. We will be doing the same wod as all the other Utah affiliates and turning in our times/scores. We need everyone in tomorrow to represent Viking CF! Everyone should be able to do the wod as rx. COME GET SOME!
Shoulder Press
1-1-1-1-1-1-1 reps
The skill-of-the-month for March is the shoulder press, push press, and the push jerk. Make sure to watch the video in the right column. This week we will start with the shoulder press.
The Shoulder press:
http://www.youtube.com/watch?v=NmmHToV9rho
**Please note...there is no 1130 am class today **
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