REST DAY


James and Jenn after "Fran."

HALLOWEEN WOD at 0900



Wear a costume today....or else! We want you all to come. Saturday wods are a lot of fun. See you there!
Some of us are going to grab some breakfast at Kneader's after the wod. So whoever would like to come plan on going right after the workout. Should be fun!

**Class times today-0600 and 0830. Sorry, no pm classes.**
25 KB swings
50 Jumping Pull-ups
30 Box Jumps
25 KB Swings
50 Jumping Pull-ups

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


Because I know a lot of you won't be in the gym on Halloween....Wear a costume today....or else!

**Class times today- 0830,0930 and 5pm**
3 Rounds for time:
500 m Row
15 Ball cleans
20 Knees-to-elbows

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

Angela got 2 pull-ups in a row last week! Congrats Angela, that is a huge accomplishment! You have all done great on your pull-ups this month and so many of you are so close to getting your first strict or kipping pull-up. Keep it up!

**Friday and Saturday will be Halloween wods....don't forgot to wear a costume to the gym....or else!**

100 Double-unders
(If you can't do DU then then practice them.)

Push Jerk
3-3-3-3-3


Great ring dip Preston!

So if you thought Fran was tough yesterday, try doing it in full Firefighter gear! Here is the video of our gym doing "Firefighter Fran" on our Grand Opening day in 2008.

Firefighter Fran Video

FRAN
21-15-9
Thrusters (95/65)
Pull-ups


She's baaaaaack! Fran....Crossfit's most infamous wod! If you haven't had the pleasure to do Fran yet, don't miss this wod. For those of you who have met her, you better BRING IT!

4 rounds for time:
Walking lunge 25
Sit-ups 50

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

Please check this week's schedule.
We are short a few classes this week. If you are not able to find a class to come to at least 4 days this week, please contact a trainer so we can make sure that you do.



There are a lot of trainers out there at your Globo gym's and other facilities claiming they train "CrossFit" or "functional movements". But beware...anyone can take a workout off the Crossfit main site and put a client through it. But are they teaching the movements correctly? Are they focusing on form, intensity and most importantly safety? Know that here at Viking Crossfit you are getting a true Crossfit workout from certified Crossfit trainers in an true affiliated Crossfit gym. We have spent hours at seminars learning the correct way to teach the movements, programming, nutrition, Olympic and barbell lifting and more. We are passionate about Crossfit. We became trainers because we love Crossfit and love coaching and helping others. We pride ourselves in giving each of you quality training each day you walk through that door. Thank you all for choosing to train with us here at Viking....our gym is getting bigger and better everyday!

**There is a sign up sheet at the gym for the next Basic Movements class for all new clients to attend.**

REST DAY

GROUP WOD

**Saturday wods are fun and different. Don't miss out!**

7 Rounds
10 Ball cleans
10 Burpees

(Compare to 11/05/08)

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

10 Shoulder Press
400 m run
15 Push Press
400 m run
20 Push Jerk
400 m run

(Compare to 7/20/09)

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

“Every human being is the author of his own health or disease.” -Buddha

Overhead Squats
1-1-1-1-1-1-1


Nice pull-ups ladies!

Why are we always always nagging you about your form, consistency and intensity?
Read here...."What I Yell and Why."

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” -Lance Armstrong

**no 6am class today**
21-18-15-12-9-6-3
Power Clean
Sit-ups

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

Dave pushing through "Angie". Way to go !

It's been two weeks since we started our Zone challenge. We have heard some great results from you all including weight loss, better sleep at night, better performance during the wods and just feeling better overall. We encourage you all to stay with it! Now that you have been strict for 2 weeks, go ahead and have a cheat day or meal if that makes it easier. You can do the Zone about 80% of the time and still reap the benefits. We want you to stay on it, but make it work for you and your lifestyle. The Zone really is doable! For those of you on the one month challenge.....keep it up! The person who loses the most weight will get a prize! We will keep you posted on when we are going to have our Zone BBQ.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Wall ball shots

(All workouts are scaled to ability)

The girls in their 80's gear for our AC/DC wod. Rock on!

BETTER THEN YESTERDAY..."Take this philosophy, and apply it to your pursuits, whether personal or professional. You’ll find, as I did, that excellence boils down to a simple truth: you’ve got to reject where you are before you can get where you’re going. You’ve got to be better than you were yesterday." -Jon Gilson

This weeks schedule....click here.
**The rest day for the 0600 class will be Tuesday this week.

REST DAY


Natalie being attacked by one of Blake's K-9 dogs

GROUP WOD at 0900


Pumpkin Smashin' Halloween Race



Great job this week everyone. You all worked really hard!

"Jackie"
1000 m row
50 thrusters, 45#
30 pull-ups

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










When you are really sore...we suggest ice massages as a simple method of promoting recovery of the muscle-skeletal structures.
Step 1. Fill your foam cup with water until it is almost full. You’ll want to leave some room for the expansion of ice.
Step 2. Place the cup in your freezer overnight or until the ice is solid.
Step 3. Peel away the foam cup to expose the ice.
Step 4. Keeping the ice moving, massage the affected area in small circles for 5 to 7 minutes. You can use a towel to clean up as the ice melts.

FOAM ROLLERS....Read here about foam rollers and the benefits of using them for muscle soreness. You can find these at Target.

Pumpkin Smashin' Halloween Race

AMRAP 20 minutes:
7 Deadlifts
3 HSPU

Warm up: 1000 m sprint row
Back Squats
3-3-3-3-3


Nice chest to the ground push-up Kris.

Crossfit training for Marathon and endurance athletes...A Triathlete Starts CrossFit with Rob Orlando - video ... [wmv] [mov]

For those of you who are training for a marathon, Triathalon or any other endurance sport, check out Crossfitendurance.com to see how you can incorporate endurance wods into your CF wods here at the gym. This will improve your endurance times, cut down your training time, and decrease injuries as well. Check it out.

"ANGIE"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

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


Ori and Sergio making Tabata squats look fun.

Many athletes will do almost anything for elite performance, but some of those same athletes don’t realize the quest to gain an advantage over other competitors doesn’t have to include steroids and a giant mountain of supplements.

According to Dr. Barry Sears, diet is the real key to improving athletic performance, winning competitions and setting new PRs.

"All things are difficult before they are easy" - Thomas Fuller

GROUP WOD

4 Rounds
400 m run
15 ring dips

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

*Note- no 5pm class today.

4 Rounds
20 Deadlifts
20 Lunges

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

The Zone diet is all about balancing your hormones....Read HERE

*Note: Class times today 0830,0930 and 6pm

AMRAP 20 minutes:
10 Burpee's
10 Overhead squats

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

“Pain is never permanent.”- Saint Teresa of Avila

**Your monthly payments are due today. Please bring your information in for our Auto-withdrawal payment program. If you are waiting to sign up for the checking withdrawal rather than the credit card withdrawal, please bring your payment in for the month until we can sign you up next month. Thank you!

**Zone tip of the day- Make sure to eat within 30 minutes after waking in the am. Also, eat a Zone snack or meal after your workout.

-Warm-up Wod
-Shoulder Presses
5-5-5-5-5


Jill and Tonia pushing through the "Tabata" wod.

50,40,30,20,10
Double-unders
Back extensions

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

Great pull-up LaRobyn!

Today is our kick off for the Zone diet 2 week challenge! You will all do great and we promise it will be worth it! The first week will be the hardest as you detox off the sugar and refined carbs and learn "the blocks". But it gets so much easier as you go. Don't worry if you mess up.....you're only one meal away from getting back into "the Zone". You really will see and feel a difference as you enter "the Zone" , which is a physiological state in the body where your hormones are balanced. You can also sign up at the gym tomorrow for the ONE MONTH challenge and whoever loses the most weight at the end of the month will get a prize! Cody will weigh you in tomorrow, (in confidence of course).
And don't forget your Fish Oil! The best and cheapest Fish oil I have found is at Healthy Herbal Nutrients at 922 N. 1430 W. in Orem. (Ask for Russell).
Call or email us if you have any questions. Good luck everyone!

This week's schedule....Here
*No 0600, 0730 or 5pm classes on Wednesday.

REST DAY

"
In the spirit of October...here is a creepy video of real footage of Michael Jackson's ghost on Larry King Live. (Enlarge it in the lower right hand corner)

Our 2 week Zone challenge will starts tomorrow! 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 with any questions you have. 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. If you don't want to start the Zone yet, at least get of all sugar and refined carbs for 2 weeks. You will feel a difference by cutting those out of your diet.
Post in comments tonight if you are on board!

If you have already started the Zone, post some of your favorite snacks and meals for all of those who are new and need some tips.

Group Wod

Bring a friend in today!



Go shopping today for the Zone challenge which starts Monday! You CAN all do this and we will be here to support you all with any questions you may have.
Have a good weekend and get ready for Monday.

For time:
5o box jumps
50 wall balls
50 box jumps
50 wall balls



Print this shopping list out to get ready for the Zone challenge on Monday! Please call or email us with any questions about the Zone.


If you haven't signed up yet for our new payment program please bring your credit card information in tomorrow. This will now be the way we will accept payments. We are also getting set up for automatic checking withdrawal. Talk to the trainer tomorrow if you have any questions. Thank you!


Fun Saturday wod tomorrow....BE THERE and Bring a friend!



Looking good Mandy!