4 rounds:
12 deadlifts
12 pull-ups
12 wall-balls
~All workouts are scaled to individual's fitness level~



Today is the first day of our Women's Jump Start Class. Welcome all you new women to our gym! We are excited to have you training with us. You are going to have a lot of fun today. The workouts we will be having you do are different then the ones posted on our daily blog, but still just as exciting. Get ready to get in the best shape of your life! 3..2..1....Go!

Rest Day

Group Wod


Crossfit kids rock!

3 rounds
400 meter run
10 muscle-ups

~All workouts are scaled to individual's skill level~



Don't forget....Our Women's JumpStart class starts next Monday at 10:30 am. There is still space available. It is a great way to be introduced to Crossfit. Please tell all your freinds and family or send them this link... **NEW! Women Only Jump Start to CrossFit Classes**

Check out the articles we have posted under Crossfit Knowledge and Crossfit Library to the right. We have added some new articles to read, including this one.....What is Fitness?

21-15-9
Deadlift
Pull-ups

~All workout's are scaled to individual's skill level~



Rest days are just as important as your workout days. There are many ways to schedule your workout days....3 days on 1 day off, 2 on 1 off, etc. But make sure to take a rest day in your week. Read this article on Coach Glassman's (founder of Crossfit) spin on recovery.

~All workouts are scaled to individual's skill level~

1 knees-to-elbows
21 shoulder press
3 knees-to-elbows
18 shoulder press
6 knees-to-elbows
15 shoulder press
9 knees-to-elbows
12 shoulder press
12 knees-to-elbows
9 shoulder press
15 knees-to-elbows
6 shoulder press
18 knees-to-elbows
3 shoulder press
21 knees-to-elbows
1 shoulder press

"Age doesn't matter, unless your cheese." -John Paul Getty

Cleans
1-1-1-1-1-1-1

~All workouts are scaled to individual's skill level~


What could be cuter than a pregnant woman Crossfitting? Keep it up Sarah!

MEMORIAL DAY WOD at 0900 (one class only today)

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

~All workouts are scaled to individual's skill level~


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was originally named 'Body Armor.' It is now referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

We chose to do "Murph" today but we are honoring all our fallen veterans and loved ones as we persevere through this wod together.

REST DAY



0900 class only tomorrow for Memorial Day

GROUP WOD at 0900

5 rounds:
10 clean and jerks
10 wall balls

~All workouts are scaled to individual's skill level~


Strike a pose boys!

We should do this after every PR we make ......Watch this

REST DAY



Click here for more information about the Utah Highland Games and Scottish Festival. It looks like a lot of fun with heavy lifting competitions and bagpipes. It would be a blast to get a lot of us going up and wearing our Viking Crossfit shirts....oh and kilts! Post if you are interested in registering. Erick may have more information also.

Row 750 meters
30 ring dips or 15 muscle-ups
50 burpees

We All Have Bad Days....from Crossfit Invictus
Written by Ali Incredible (and a post script by C.J. Martin)

I was chatting in the locker room after the WOD and the woman I was talking to was disappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your a@# kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.

Most of us have been through these “off” days, have suffered feeling as if we took steps backwards, and overcame to achieve new and bigger goals.

CrossFit is humbling. It is humbling regardless of your ability or level of fitness. There will ALWAYS be a new goal to chase - a faster time, a heavier weight, etc…. CrossFit provides a system that allows you to improve and progress regardless of how studly you become. The system keeps you from dreaded plateaus, but it also enables those prone to perfectionism an opportunity to feel as if they aren’t good enough - ever. I don’t believe we will ever completely alter the internal drive to achieve in these individuals. Instead, I suggest that all athletes take a longer view of their fitness goals. Permit yourself a bad day, or even a bad week, with the knowledge and confidence that if you persist you will ultimately achieve all of your goals. Perfection (as near as one can get) will be best achieved through persistence and patience.

Work on Skill-of-the-month
then
Front Squats
5-5-5-5-5



**Remember to check the schedule daily for class times. We try to be consistent with class times, but there are days where a trainer is not available for a certain class time. There may also be a day during the week that we post as a rest day at the gym. We try to post on the main daily page if there has been a change to the schedule.
Also, please be on time for classes. It is easier to get everyone through the warm-up together and start the wod at the same time. Sometimes if no one shows up for a class after 20 minutes, the trainer may leave. Thanks everyone. Train hard!**

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." -Michael Jordan

"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

Blake with his Orem PD K-9. Now that's a cool picture!

We are starting a Women's only "Jump-start" Class in June. It will be three days a week for 4 weeks of women only classes. It is like a boot-camp, but motivating, not intimidating. If you have friends or family who may be interested in Crossfit, but are a little nervous about trying it out, please let them know about this opportunity. It is a good way to be introduced to Crossfit in a slower paced class. It's time to get working on that summer body ladies! It's not too late!

REST DAY

GROUP WOD at 0900 (not 0930)


Matt's sweat angel. Ummm...Matt, do you wear a thong? :)

BBQ today at Scera park in Orem. Steve reserved a small blue pavilion at 4pm. Bring your own meat and potluck. There is a playground for the kids there. If you are on duty or tied up doing Saturday stuff...come late! We want to see everyone there....especially all our new clients so we can all meet you! Food, sunshine, Ultimate Frisbee and fun!
Steve leaves for bootcamp the end of this month so come say good bye.

**Remember to check the schedule daily for class times. Class times vary from day to day. We try to be consistent, but there are times where a trainer is not available for a certain class time. Also- please be on time for classes. If no one shows up for a class the trainer may leave after 20 minutes. Thanks everyone! **

7 rounds for time:
200 meter sprint
5 dumbell snatches, each arm
5 GHD sit-ups or 10 abmat sit-ups



The Zone Diet combined with Crossfit = Fantastic results.... Read here

**Please note- Saturday's group wod will be at 0900 instead of 0930**

Deadlift
1-1-1-1-1-1-1



Watch here: Great first muscle-up Video

BBQ this Saturday at Scera park in Orem. Steve reserved a small blue pavilion at 4pm. Bring your own meat and potluck. There is a playground for the kids there. If you are on duty or tied up doing Saturday stuff...come late! Sounds like Steve has a game of Ultimate Frisbee planned too. We want to see everyone there....especially all our new clients so we can all meet you!
Steve leaves for bootcamp the end of this month so come say good bye. We will miss you Steve!

3 Rounds
5 rope accents
10 Ring dips
5 Handstand push-ups


Angie, Matt and Sergio pushing through the "Filthy Fifty".

Swine flu: no one's talking about building natural immunity

10 rounds for time:
5 Push-ups
10 Sit-ups

**Today's class times: 0600, 0730, 0930, and 1030 am**
Sorry, no night classes tonight but you can do this wod at home!


Looking lean and mean Rockey!
Since starting Crossfit last September, Rockey has lost 100# and his body fat is down to 20%.
That's amazing Rockey! You are a true example of what hard work and good eating habits can do for you. It's not always easy, but it's worth it. Just ask Rockey!

"Grace"
30 Clean & Jerks for time


"Power Serg" looking strong doing his thrusters.

We did some spring cleaning over the weekend and the gym looks great. Please help us keep the gym clean by:
-Wipe your feet upon entering the gym, especially after returning from the bathroom. This really helps keep the dust off the mats.
-We love your sweat angels, but please wipe them down afterward. Nobody wants to do a nose to the ground push-up on someone else's body sweat :)
-Use only a small amount of chalk. A little goes a long way. Ask one of the trainer's to show you how to use the chalk correctly. You really only need one swipe across your palm where the bar will lay.
-Bring a water bottle from home that you can refill with our water. Cups with names on them will not be saved.

Thanks everyone!

Rest Day

HAPPY MOTHER'S DAY!


Happy Mother's Day all you hot Crossfit mamma's!

GROUP WOD


Blake finishing a burpee, or bustin' out some serious breakdancing moves? Yo!

Bring a friend in today!

5 Rounds
7 Push Jerks
12 SDHP



Bring a friend in tomorrow for our Saturday Group wod!

"It is health that is real wealth and not pieces of gold and silver." -Gandhi

The Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



"Failure is impossible." -Susan B. Anthony

Back Squat
1-1-1-1-1-1-1


Anatoly Pisarenko Back Squat

Click here to watch video on correct back squat form.

"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. Add up total reps from all 32 intervals.

**Sorry no night classes tonight**

Make sure to watch the skill-of-the month video on Muscle-ups. Let's get some of you doing your first muscle-up this month!

"Anybody can do just about anything with himself that he really wants to and makes up his mind to do. We are capable of greater things than we realize." -Norman Vincent Peale

"DT"
5 Rounds
155# Deadlifts, 12 reps
155# Hang power cleans, 9 reps
155# Push jerks, 6 reps


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Rest in peace Timothy.

Rest Day


Erick's cool sweat angel.

GROUP WOD at 0900 (note time change for today)