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!
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Rockey...when is your last day? We need to have a farewell wod day for you. Let us know. :)
All of you who had a long weekend of rest days....we will see you tomorrow!
I want to give a special thank you to Jason and Natalie for allowing me to work with some of the awesome Viking athletes this last Friday. Handing your gym over to someone you've just met on the internet is an incredible show of trust and I am honored. I was so proud of the athletes who improved their squat by leaps and bounds in a matter of one hour. You all were open to some new things and tons of fun to coach. I'm always impressed when Big, Strong men set their ego's aside and listen to a new chick trying to teach them something. Well done Rocky, Phill, and Kevin (sp?).
However, I'm going to play favorites here. Melanie, any woman with limited barbell experience who shows up with a bunch of guys and sets her nerves aside to learn and lift will always be held close to my heart. You worked hard, listened to the cues, and kept coming back to that bar with the determination of a champion. You are exactly the type of athlete that gives me the greatest joy in coaching. Thank you for your hard work, keep it up.
All of you at Viking Crossfit have two of the best Coaches in Nat and Jason I've met since traveling with Rip this last year, it's good you're here. Keep lifting hard and posting, I'm watching:)-Juli
Thanks Juli! Working with you and Rippetoe this weekend was amazing! We can't wait to train in the methods we learned last weekend. You guys were great!
I just wanted to thank you again Juli. I was a little bit discouraged this weekend about some things I have heard about me and you just made my day. Thanks for all the tips and being very patient with me.
And thanks to having crossfit and the zone come into my life I have now lost 13 pounds. Crossfit Rocks!!! Thanks everyone who have been so supportive of me too.
Keep up the great work Melanie...you are doing awesome and looking great!
Good job on the weight loss Melanie, keep training hard and you'll just keep getting stronger and stronger.
You can never stop people from saying bad things about you....but you can stop listening.
juli
Don't post much anymore but I wanted to tell Melanie that it's pretty impressive when a coach who has seen alot of amazing atheletes singles you out as being impressive. To me the mark of a true athlete is NOT necessarily being the strongest or fastest or whatever quality you want to choose. A true athlete is the person who gives it all they have regardless of any obstacles in front of them. It's all about heart. I think you're doing awesome. That's just my opinion but anybody who disagrees or feels differently can kiss my ass! Keep up the strong work.
Juli, I am so sad that I missed meeting you. Natalie has said nothing but awesome things about you. You should come back again so the rest of us can meet you. Melanie, came home very excited that day telling me all about it. Sounded like a lot of fun. Melanie is kicking butt. I am glad my husband got her doing this. And its alot of fun working out with my best friend. I love going to that gym working out with a group of great people. It's almost like family. I also love watching the gym grow. Crossfit Rocks!
Thanks everyone for the great comments.
Today's workout is going to be a hard one. Those two are my least favorite ones to do. But it will be a good one.
This will hurt SO bad after the hike we did.. OUCH!!!
I leave August 31st. My last day at the gym will be Saturday the 29th. A going away WOD would be fun. Hint: I love dead lifts. :D
Rockey come on I can't program something you like for a going away WOD tell me what you hate the most. That way it will be way more memorable. Not very many people this morning I hope we have a good turn out this evening.
We learned some really great stuff this weekend. We really want to make your experience at our gym a positive one where you learn new things and get stronger and faster. It is always great to hear success.
See you this afternoon.
The problem with crossfit is that even though I may suck at some of the stuff we do, I love every single thing and look forward to the variety. So I will just let you break out the hopper deck and see what Pukie the Clown wants to punish me with. :D
I will note that day of Rockeys going away WOD to NOT come. eeeeek lol j/k Tonights WOD was a lot of fun. I did not know if I would be able to even continue after the second round. My knees were screaming really loud at me. But as I went on they actually got better. And now they are not even sore. Using the 20# was pretty tough. My time 10:01.
Tonights class was huge!!! I think there was like 14 people there!! Adam and Cherrie it is awesome that you are back! Cherrie I just love how happy and smiley you are. When I am dieing I look up and you are just smiling really big. There were 2 new poeple there tonight that work with Kevin. Hopefully they will keep coming back. They did really good for their first WOD. I thought everyone kicked some major butt tonight. Like Mel said these are my two least favorite. But like I was told once.... your least favorite are the ones you need to work harder on. And I agree with that. I feel each time I do those I am getting better and better. Have a great night1!! :)
We did have a big class today. It was nice having everyone there. Everyone did awesome tonight. Jessica you rocked it. Nice time! As always I was the last one to finish but I finished and that's all that counts. I pushed through my weakness and got through it. My time was 10:17
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