Shoulder Press
3-3-3-3-3
**Sorry no night classes tonight**
How to take care of your hands to avoid tears like this one....
"I've got to hand it to you"
This article is from our friends at CF Virtuosity. This is a 4 part series and it includes hand care as well as how to tape your hands. Great article and definitely worth reading.
Skill for the month of May is Muscle-ups. Some of you are very close to getting a muscle-up. For those of you still working on your strength we will do jumping muscle-ups and knee muscle-ups to get the feel of the movement. We will practice these today in your warm-up. Come get some!
21-15-9 reps of:
Ring dips
Burpees
Come improve your swimming skills at the Swim Class tonight at 6:30 pm. Meet in the pool at the Orem Rec. Center. If you are not a member it will be $2.00. There is a 5pm group wod at the gym before the class.
Snatch x3 (70%x1, 75%x1, 80%x1)
Clean and Jerk: work up to 85% x 1 Clean x3 Jerks per rep
Swim class tomorrow night at 6:30 pm. Be there! Comment if you are planning on coming. It will be a lot of fun.
World Class Fitness in 100 Words
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
**Today's Class times 0630, 0730, 0930 and 6:15 pm. Please be on time to classes**
Looking strong Matt and Sergio! Today's wod is a benchmark, come see how you do compared to last time you did it.
Swim Class this Thursday night at 6:30 pm at Orem Rec. Center. If you are not a member at the center it will be $2.00. Be There!
New Pictures posted under the Photo tab...Check them out!!!! More to come soon.
4 rounds
10 hang power cleans
10 thrusters
10 back extensions
Erick doing "Heavy Nancy". Nice!
In the Media..... "Fitness RX"
REST DAY
Some favorite "after" pictures. :)
GROUP WOD
"No, it doesn't get any easier, you wouldn't want it to either" -Greg Glassman
With a continuously running clock, do one Clean and Jerk the first minute, two the second minute, 3 the third minute......until unable to finish the reps.
(Use 70% of your max)
Brett had some nice deep overhead squats during Nancy. This picture doesn't do him justice. :)
CrossFit Central: Fittest Games Challenge - video [wmv] [mov]
50-40-30-20-10
Kettlebell swings
Sit-Ups
Julia you look way to happy to have just finished a wod. :)
For the men...
7 exercises to make you look and feel like a man....
http://artofmanliness.com/2009/04/06/7-exercises-to-make-you-look-and-feel-like-a-man/
Back Squat
3-3-3-3-3
Kai Garcia, 4 years old, demonstrates a great box jump.
Happy Earth Day! Do something good for the environment today.
"Nancy"
5 Rounds:
400 Run
Overhead Squats 15 reps (65/95)
Great job Marty!
The swim class is scheduled for April 30. It will most likely take the place of one of the evening classes. Cody and his dad will be teaching swimming techniques that will help you improve your skills. Our last class was very informative and a lot of fun. Plan on being there!
5 rounds for time:
7 push jerks
20 pull-ups
**Sorry, no night classes tonight**
Nice form on your deadlift Cynthia!
All of you who know you need to start the Zone diet but keep putting it off......
Today is the day! You will see the results you want quicker by changing your diet. Make at least a 2 week commitment and start today. Our Zone tab has a lot of great information to make it easy to get started. Below is an article with meals planned out for you according to the amount of blocks you need. And another article with a list of blocks for each protein, carbs, and fat that you can print out and post in your kitchen to make it easy to pull together a meal or snack. No excuses. Go shopping, and start today. Just do it!
REST DAY
Happy Birthday Sarah!
GROUP WOD
Can anyone guess who's daughter this is? What a cutie!
Make-up Day
**6:30 am and 5:00 pm classes only today**
Happy Birthday Steve! You're only as old as you feel. :)
Steve will be leaving for bootcamp the end of May. He didn't want to leave until he celebrated his big 40th birthday with all of us at Viking Crossfit. :) He's made a "Fabulous Forty" wod to do if anyone wants to try it with him.
CrossFit Games - video [wmv] [mov]
3 Rounds
25 Burpee-wall balls
1 minute rest between rounds.
Five rules to live by....by CrossFit Invictus
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Lookin' strong Sarah!
**Please note the 6:30 am class has been canceled. All other classes still available.**
100 Double Unders
30 Power Cleans
100 Double Unders
*Please note...5 pm class canceled tonight. 6pm class only**
"That which does not kill us, only makes us stronger." -Friedrich Nietzsche
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
This is a great wod to burn off all those chocolate bunnies you ate yesterday!!!!
HAPPY EASTER!
GROUP WOD
"Adversity cause some men to break; others to break records." -William A. Ward
What is a real crossfitter? .....click here
4 Rounds
50 Jumping pull-ups
10 Overhead squats
What is a real crossfitter?
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
What's YOUR excuse again?????
Hang power clean and jerk
1-1-1-1-1-1-1 reps
Remember everyone....swimsuit season is coming up!!!! That is, if the sun would stay out. It's time to get your Zone on. Check out our Zone tab for information about The Zone diet or talk to one of the trainers. Also, bring in a friend this week. Everyone knows someone who wants to get into shape and feel better about themselves. Invite them to come in and see what Crossfit is all about. We will do the rest.... :)
What's your food personality?
Ten rounds for time:
10 Pull-ups
10 Ring dips
Sergio has been with us for 9 months now. He is dedicated to Crossfit and has made great strides because of his hard work. He never complains about the wod on the board, he just gets the job done! Last month he got a new deadlift PR of 300#! Way to go Sergio!
30-20-10
Sumo-deadlift high pulls (95/65)
GHD sit-ups or Ab-mat sit-ups
Matt and Angie are back...and with a vengeance!
Keep up the good work you two and welcome back!
"The fear is worse than the pain." -Shannon Bahr
REST DAY
Jason's killer sweat angel.
GROUP WOD
BRING A FRIEND IN TODAY!!!!!!!
Five rounds for time of:
30 Sit-ups
25 Back extensions
Melanie is one of our new ladies at the gym. Welcome Melanie... Keep up the good work!
"Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success."-William J. H. Boetcke
~Today's class times: 0730, 0830 and 0930 only. Please be on time to the scheduled class, Thank you.~
3 Rounds
15 box jumps
12 pull-ups
10 med-ball cleans
Nice job Brett! Brett is new at the gym and has already been making great progress. He has a really cool blog and wrote an awesome (and hilarious) article on his thoughts about Crossfit and our gym. It is a must read!!! Forward it to everyone you know...it makes you want to go workout. Keep up the good work Brett!!!!!
http://brettmerritt.blogspot.com/ ... Click then scroll down when you get on his blog.
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