4 Rounds:
200 m run or row
25 Back extensions
25 Sit-ups
~All workouts are scaled to each individual's skill level~
**Bonus day- 0600,0830, 0930 and 5pm classes only**
Welcome Matt and Jill to the gym!
Welcome to all our new clients this month! Matt and Lori G. , Jill C. and Jim H. are all new to our am classes, and Preston C. has joined our 6am crew. Welcome all of you and keep up your hard work....it only gets better!
"Great works are performed not by strength but by perseverance." - Samuel Johnson
7 rounds for time:
12 Push Jerks
7 Pull-ups
~All workouts are scaled to each individual's skill level~
Viking Crossfit's Schedule:
All of the trainers here have other full-time jobs where their shifts rotate from day to day. Because of their schedules we sometimes have to post a rest day in the middle of the week, which is usually a day where all the trainers are at work on the same day.
You may see a day during the week where instead of a rest day posted it will be a "Bonus Day", where some but not all class times are available. For example; this may be a day where all the trainers but Natalie are at work, so she will fill in as many class times as she can, 0830 and 0930 and possibly a 5pm class. This will be a great day to make-up a class you may have missed during the week. Erick's 6am class will stay pretty consistent with Thursday's being a rest day. We hope this will help give everyone some more options for classes during the week. REMEMBER: rest days are still very important for everyone to take for recovery!
Just check the Schedule tab each week and at the top of the page and you can see the schedule for the entire week. It is ready by Sunday evening of each new week. If there are any last minute changes to the weeks schedule we will post it on the daily blog. Please continue to check the daily blog every night for the next days workout, updates and interesting articles. The blog is updated every night by 9 pm for the next day.
Please feel free to call or email us, or post to comments if you have any questions. Keep up the great work everyone!
REST DAY
HAPPY BIRTHDAY JASON! You Rock!
5 Rounds:
5 Deadlifts
10 Burpees
Today is Rockey's last day. Come do a farewell wod with him!
Good luck Rockey in your future endeavors and make sure to keep us posted on how you are doing. You've been an inspiration here to a lot of people. Great job!
"Helen"
3 rounds for time:
- 400 meter run
- Kettlebell swing x 21 (1.5 p00d)
- Pull-ups 12 reps
James, Kevin and Sabrina working hard.
Farewell BBQ for Rockey tonight at 6pm at Bonneville Park 1600 North 800 West Orem. BYOM and potluck. Food, Fun and Frisbee! Come hang out with everyone from the gym and say farewell to Rockey and his family. HOO-RAH!
400 m run x 2 (rest 1 minute between runs)
then
Push Press
5-5-5-5-5
~All workouts are scaled to each individual's skill level~
Farewell BBQ for Rockey Friday night at 6pm at Bonneville Park 1600 North 800 West Orem. Let Erick know if you want to chip in for some brisket or chicken, or you can BYOM. If everyone could bring a side dish too that would be great. Food, Fun and Frisbee! Come hang out with everyone from the gym and say farewell to Rockey and his family. HOO-RAH!
REST DAY
Farewell BBQ for Rockey this Friday at 1800! We can meet at Erick's house or a park, please post where you all would like to meet. If you know a good park that might be fun let us know. BYOM and potluck!
Run 200m
Front squat 10-9-8-7-6-5-4-3-2-1
Double-Unders 2-4-6-8-10-12-14-16-18-20
(alternating Front squats and double-unders)
Run 200m
~All workouts are scaled to each individual's skill level~
Pain......by Frank DiMeo
We hear many clichés about pain in the fitness industry, like the old standby, "No pain, no gain." Even people who never workout know that one.
Since so many people talk about it, why do so few handle it well?
....Continue reading
21 Walking lunges
21 Pull-ups
21 Sit-ups
18 Walking lunges
18 Pull-ups
18 Sit-ups
15 Walking lunges
15 Pull-ups
15 Sit-ups
12 Walking lunges
12 Pull-ups
12 Sit-ups
9 Walking lunges
9 Pull-ups
9 Sit-ups
6 Walking lunges
6 Pull-ups
6 Sit-ups
~All workouts are scaled for each individual's skill level~
Wednesday will be Rest Day this week. (Thursday for the 06oo class).
REST DAY
Group WOD at 0900
As many rounds as possible in 20 minutes:
8 Sumo Deadlift high-pulls
6 Squat Clean and Jerks
~All workouts are scaled to each individual's skill level~
Warm up 100 Double-unders
Snatches
3-3-3-3-3
~All workouts are scaled to each individual's skill level~
Go Cherrie! It's great to see Adam and Cherrie back at the gym!
"It's not what you've got, it's what you use that makes a difference."-Zig Ziglar
REST DAY FOR ALL CLASSES
Jason and Natalie with Coach Mark Rippetoe
Running sucks, kind of, Part 1; Part 2
Click here then scroll down
Diane
21-15-9
Deadlift 225#
Handstand push-ups
~All workouts are scaled to each individual's skill level~
Vanessa and Nicole pushing through the Saturday team wod.
**PLEASE NOTE- The 0600 class will now have a Rest Day on Wednesday and class on Thursday**
G.I. Jane
100 Burpee-pullups for time
Jennifer and Ori have both got their kipping pull-ups! Congratulations you two! That is a great accomplishment. You can't see her feet but Jennifer is doing a legit chin over the bar kipping pull-up!
Dr. Barry Sears speaks at Crossfit Conference....Read here.
REST DAY
HAPPY BIRTHDAY MANDY!
Group WOD
50 Jumping pull-ups
40 Knees to elbows
30 Hang power snatches
Juli coaching Melanie on the backsquat.
"Great works are performed not by strength but by perseverance." - Samuel Johnson
Deadlift
5-5-5-5-5
Watch this.....Deadlifting with Mark Rippetoe
15-10-5
Handstand push-ups
Sit-ups
~1 minute rest then~
5-10-15
Double unders
Pull-ups
~All workouts are scaled to each individual's skill level~
Ability is what you're capable of doing... Motivation determines what you do... Attitude determines how well you do it. -Lou Holtz
5 Rounds
10 Wall balls
10 Burpees
~All workouts are scaled to each individual's skill level~
The skill-of-the month for August is the snatch. We will be reviewing it all imonth in our warm ups and in some of the wods. We do a skill-of-the month to help everyone learn or improve on a certain skill or movement. You can also work on a skill you need to improve on yourself. Read this article... Hitting your weaknesses--for real this time!
0600 class only today
Rest Day for all other classes
The schedule has changed a little this week due to we have two trainers out of town. There will be no 0930 classes all week. The 0600 class will have a rest day tomorrow instead of Thursday. Sorry for any inconvenience. TRAIN HARD EVERYONE!
REST DAY
Monday will be the rest day at the gym this week except for the 6am class. We are still working on the schedule for Wednesday but there will be classes. See you all Tuesday!
Great job to everyone who did the hike!
Mt. Timpanogos Hike
or
Run a 2K
(There will be no classes at the gym today.)
or
Run a 2K
(There will be no classes at the gym today.)
Meet at Mandy's house for the hike today between 5:15-5:30 am. We can carpool from there and be on the mountain to start hiking by 6am. Bring A LOT of water so you don't run out. Bring snacks and a lunch also.
500 meter row
50 lunges
50 double unders
5pm class: BACK SQUAT CLINIC WITH JULI PETERSON
Ori in the middle of his thruster during our Saturday team wod. Keep up the good work Ori!
Tonight is our back squat clinic with Juli Peterson. Juli has been training with Mark Rippetoe for a while now and is a great trainer. She has a lot of great coaching advice for all of us on barbell lifts. Tonight she will be going over the back squat with us. DON'T MISS OUT on this great opportunity to work with one of the best!
Timp Hike tomorrow am. Meet at Mandy's house at422 West 1850 North, Lehi between 5:15 -5:30 am. More info will be posted tonight.
REST DAY
Great "after" picture of Jessica!
Don't forget....Friday night at 5pm we will have Juli Peterson, a strength trainer, working with us on back squats. Don't miss this opportunity to train with her....she is great!
AMRAP in 20 minutes:
10 pull-ups
21 kettlebell swings
10 push-ups
***The 0830 class today will be a Basic Movements class for new clients. Please try to attend if you have not taken this class yet.***
~All workouts are scaled to each individual's skill level~
Tonia staying strong and fit during her pregnancy.
5 rounds:
10 snatches
5 pistols (one legged squat) or 20 air squats
~All workouts are scaled to each individual's skill level~
Kathy learning the split jerk. Way to go Kathy!
REMINDER: We will be ready for our new auto-debit payment program in September. Those of you set up on Pay-pal will continue through this month. All other clients please pay by cash or check by August 5. Thanks for being patient with us while we set up our new program.
**There will be a Basic Movements class Wednesday (tomorrow) at 0830. If you have not taken this class yet please try to attend. All new clients need to attend a Basic Movements class**
42 Push press
21 Knees-to-elbows
30 Push press
15 Knees-to-elbows
18 Push press
9 Knees-to-elbows
~All workouts are scaled to each individual's skill level~
Matt and Angie smokin' the kettlebell wod last week.
GREAT NEWS.... this weekend Jason and I will be at a barbell certification seminar with Mark Rippetoe and his trainers. One of his great trainers, Juli Peterson, is a friend of ours and she is going to come down to our gym this Friday and train at our 5 pm class. This is a great opportunity to be coached by one of the best! So mark your calendars and don't miss out!
REST DAY
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