Hang power cleans 10 reps
50 sit-ups
Hang power cleans 8 reps
40 sit-ups
Hang power cleans 6 reps
30 sit-ups
Hang power cleans 4 reps
20 sit-ups
Hang power cleans 2 reps
10 sit-ups

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

Lot's of good stuff happening at the gym in October!
- Next Monday we will start our Zone diet 2 week challenge with the trainers and clients. Get your shopping done and get ready to start! We will being having a BBQ after the 2 weeks are up for all of those who participate.
-The Skill-of-the-month is Pull-ups. There are several of you who are so close to getting a pull up. So we will refine those skills this month and also work on kipping pull-ups and butterfly pull-ups.
-The end of the month we will be having a "Costume WOD" where everyone can dress up in their Halloween costumes for the wod (or else!).

Kipping Pullup Concepts...[ wmv]

Tabata squats -bottom to bottom
Tabata push-ups

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

Nice back squat Ori.

We know you all want to come to the gym to find out what a Tabata is. See you there!

Our 2 week Zone challenge will start Monday, October 5. We encourage everyone to get on board and give it a shot! This article makes it really easy to understand and get started. And we will help you all week with any questions you may have to get started. Give the Zone 2 weeks, to see what it can do for you. We are confident you will lean out and feel so much better once you are in "the zone". It is not as hard as you think. Most of the meals you already make can be turned into a Zone meal. The first 4-5 days may be a little rough as you detox off sugar and the refined carbs....but we promise it will be worth it! YOU CAN DO ANYTHING FOR 2 WEEKS! What do you have to lose? The trainer's will be doing this with you too. We want everyone to post how they are doing each day under comments so we can all be a support for each other. We are going to have a BBQ at the end of October for everyone who participates. Post in comments tonight if you are on board!

Warm-up

750 meter row

Deadlifts
1-1-1-1-1-1-1


This was our CrossFit "Pukie" the clown mural in our last gym. We thought it was too intimidating so we decided not to paint it in the new gym. :)

Download and print off this article to get ready for our gym 2 week Zone challenge next Monday!

Don't say... "If I could, I would." Say..."If I can, I will." -Jim Rohn

REST DAY

Basic Movements class 0800
Group Wod 0900

If there is no struggle, there is no progress.

Frederick Douglass

10 KB swings
5 muscle-ups
9 KB swings
4 muscle-ups
8 KB swings
3 muscle-ups
7 KB swings
2 muscle-ups
6 KB swings
1 muscle-up

~All workouts are scaled to each individual's skill level~
Muscle-up/False Grip Demo...[wmv]


Ready to start the Zone? Here is an article that makes it easy to get started. It includes easy recipe plans according to how many blocks you need, snack ideas and a protein, carbohydrate and fat block chart for various foods.

Stay tuned for the Viking Crossfit 2 week Zone Challenge coming soon.....


**There will be a Basic Movements class Saturday at 0800 for all new clients. If you have not attended one yet please try to make it.**

21-15-9
Back Squat
HSPU
~All workouts are scaled to each individual's fitness level~

Snatch
3-3-3-3-3

Snatch...[wmv] [mov]


Way to go Jennifer and Sabrina!

"The Zone is not some mystical place or some clever marketing term. It is a real physiological state in your body where the hormones that control silent inflammation are maintained in a zone that is not too high, but not too low. This requires treating food as if it were a drug to be taken at the right dose and at the right time. However, saying food is a drug is actually derogatory to food since your diet affects hormones that are hundreds of times more powerful than any drug. In many respects, food will be the most powerful drug you will ever take because you are using this drug at least three times a day for the rest of your life. Thus your diet can be your greatest ally or worst enemy because the hormonal rules for humans haven't changed in the past 150,000 years, and they probably won't change tomorrow" - Dr. Sears

Ready to start feeling better? Talk to one of the trainers about your diet.

5 rounds:

-1 minute push jerks/or push press
-1 minute box jumps
-1 minute rest



Pop singer Kelly Clarkson does CrossFit.....Read HERE.

30-20-10
Double-unders
One-arm snatches (each arm)

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

Sarah Horsley had her baby! Baby Jackson.
Hope to see you back soon Sarah, we miss you!

We are a couple trainers short again this week, but only a few classes needed to be canceled. The 0600 class will have a rest day on Friday instead of Thursday. Click HERE for this weeks schedule. Keep up the good work everyone!

Read HERE....CrossFit and Nutrition.

REST DAY

BASIC MOVEMENTS CLASS 0800 (All new clients please try to attend!)
GROUP WOD 0900

Saturday wods are not always team wods so please don't be intimidated! All wods are still scaled and we do a lot of fun and different things on Saturdays to give everyone a break from working so hard all week. See you all there!

Seven rounds
SDHP
10 ring dips

(Last done on 2-18-09)

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

Nice pull-up Angie! Angie did amazing on "Helen" last week.

“It always seems impossible until its done.”

Nelson Mandela

**0830, 0930 and 5pm classes only today**
4 rounds
10 hang power cleans
10 thrusters
10 back extensions

Last done on 4-27-09 (Compare in your progress book.)

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

Sammy demonstrates some great overhead squats during "Josh".
Welcome to the gym Sammy!

MORE ON FISH OIL............. Dr Sears recommends a fish oil with a 60% concentration of EPA and DHA. This means 60% of the fish oil must be composed of EPA and DHA. For example, there are 600 mg of EPA and DHA combined (400mg of EPA plus 200mg of DHA) in 1 gram (1000mg) of Zone Labs fish oils. This is a 60% concentration (600 is 60% of 1000). If you take a fish oil with lesser concentration, say a fish oil with a 30% concentration, you will need to take more of that fish oil , as you mentioned, to get the amount of EPA and DHA, but taking more will not change the concentration of the fish oil. It will still be a fish oil with a 30% concentration no matter how much of it you take.
There is also a question of the purity of fish oil of different brands. Dr. Sears sells a really pure and refined Fish oil on his website, although it is a little pricey. We have read that Costco brand Fish oil is pretty good, although is doesn't have 60% EPA and DHA. A few of the trainers here use the Costco brand. Start with 2.5 gm of fish oil a day, which is about 4 capsules depending on the brand and concentration.
Here is the dosing Dr. Sears recommends with his Fish oil:
-No existing chronic disease - 2.5 grams per day (4 capsules)
-Existing obesity, heart disease or type II diabestes - 5 grams per day
-Existing screaming pain (chronic pain) - 7.5 grams per day
-Existing neurological conditions - greater than 10 grams per day

400m run or row sprints x 2 (rest 2 minutes in between) then...

Front Squat
3-3-3-3-3

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

Jason and Erick going head-to-head on the "Rockey" wod.

“All I can do is be me, whoever that is.”

~Bob Dylan~

***Class times today- 0600, 0830, 0930 and 5pm***
10-9-8-7-6-5-4-3-2-1
KB swing
Box jump
K2E (knees to elbows)

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

Jim learning ball-cleans. Good work Jim!
We're happy to have you here at Viking.

Dr. Sears states that a Western diet causes silent inflammation and is one of the reasons for sick citizens and over-burdened health-care systems.
The cure? Adherence to the Zone Diet and the inclusion of large amounts of fish oils rich in omega 3 fatty acids.

Studies have proven that high concentrations of fish oil can be used to dramatically reduce inflammation, resulting in weight loss, improved blood chemistry and better overall health. More clinical research has shown that fatty acids, even when used to supplement a very poor diet, can help lower the risk of heart disease, cancer, MS, bipolar depression, ADHD, chronic pain and Alzheimer’s—all because fish oils reduce inflammation.

“It’s as close to a miracle drug as I’ll ever see in my lifetime,” Dr. Sears states.

Cindy or Mary

Cindy
20 minute AMRAP:
Advanced
-5 L-pull-ups or dead hang pull-ups
-10 chest slap push-ups
-15 dumbell squats

Intermediate
-5 pull-ups any kind
-10 push-ups chest to floor
-15 air squats

Beginner
scale to ability 10-20 minutes

Mary
AMRAP 20 minutes:
-5 HSPU
-10 pistols (one legged squats)
-15 pull-ups

We are short a trainer this week so on Tuesday and Thursday there will be no 0730 class or 6pm class. All other class times are available. Click HERE for this weeks schedule.

REST DAY

This weeks schedule......SCHEDULE

GROUP WOD at 0900

9/11 HERO WODS

D.T.
155 # Deadlift 12
155 # Hang power clean 9
155 # Push-jerk 6
(In honor of USAF Sgt Timothy P. Davis, 28, who was killed on February, 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.)

Alternate Hero wod for new clients:

JOSH
Overhead squat, 21 reps
42 pull-ups
Overhead squat, 15 reps
30 pull-ups
Overhead squat, 9 reps
18 pull-ups
(SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. )
~All workouts are scaled to each individual's skill level~


Thank you to all the military, police officers, firefighters and medical personnel who risk their lives everyday to make our world a safer place. We have many of you who workout here at Viking Crossfit and we appreciate all you do. Thank you.

**0830, 0930 and 5pm classes only today**

AMRAP
12 ring dips
12 turkish get-ups
12 lunges

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


Nice KB swing Lori!

It's great to see so many new people at the gym. Welcome Juli G., Sammy K. , Amy D., Bob S., John and LaRobin M. It's great to have you here training with us. Keep up the great work!

Clean and Jerk
3-3-2-2-1

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


We here at Viking Crossfit are big on the Zone diet. Most of the trainers here follow the Zone principals of eating and and have seen and felt the amazing benefits of the diet. Including; weight loss, decreased body fat, increase muscle mass, increase energy levels, improved mood and mental clarity, improved performance and recovery time on wods, and improved sleep. The Zone diet has a synergistic effect with Crossfit training. Dr. Barry Sear's book, "Enter the Zone" explains in more detail the biochemistry behind the diet and how it regulates hormone and insulin levels.
We recommend reading the book, or at least browse through the Zone website to get more information about the diet and why it works. The trainers can also help you with any questions. If you are ready to commit and work for the results you want, we are ready to help you. Remember: diet plays a HUGE role in reaching your goals, wether you want to lose weight or just feel better overall.
Some helpful tools: (click on each)

15-12-9-6-3
Wall-ball
HSPU
Vertical leap 1 foot above reach

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


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**0830 and 0930 class only today**

Crossfit Housewives:
5 Rounds
10 Overhead squats
10 Pull-ups

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


(She obviously Crossfits)

A must see video........CrossFit Housewives...[wmv]

REST DAY


Vanessa will be leaving us in a couple of weeks to go back to BYU Hawaii. It's been fun having you at the gym Vanessa, we will miss you and good luck in school!

Basic Movements Class 0800
GROUP WOD at 0900


BBQ pictures

AMRAP in 20 minutes: (As Many Rounds As Possible)
10 HSPU
40 DU
20 SDHP with KB or Barbell 75/35

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


James running in on his last round of "Helen".

The Skill-of-the-month of September is Nutrition. We will primarily be focusing on The Zone diet. Watch for great information and articles to be posted on the daily blog. Remember: Your diet is just as important as your wod! It plays a vital role in your workout performance, weight control, hormone and insulin levels, and your overall sense of well-being. Check out our Zone tab above and start reading more about the benefits of the Zone diet.

500 meter row
then
Back Squat
5-5-5-5-5

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


Great chin over the bar pull-up Kris!

ALL NEW CLIENTS: (Clients who have signed up and paid)
Please sign up for a Basic Movements class this month. There is one this Saturday at 0800 and Saturday Sept. 19 at 0800. If you cannot make it to either one of these classes please comment on the blog or let one of the trainers know. All new clients need to take this class. It makes the wods a lot easier when you already know the movements and just need a review, rather than having to learn the movement right before the wod. Thanks. Train hard.

10,9,8,7,6,5,4,3,2,1
Squat cleans
Box jumps

~All workouts are scaled for each individual~

I CROSSFIT...

for me.
for fun.
for health.
for the competition.
for solidarity.
for my body.
for a better life.
for clarity.
for my family.

Why do you CrossFit?