**No 0600 class today**
AMRAP 20 minutes:
5 Thrusters
7 Hang-power cleans
10 SDHP

(Compare to 12/30/08)


Cody and Dave rock climbing.

Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Saturday Dec 5th, we have a chance to show our support for them by doing the "Lumberjack 20." Please join us this Saturday to help raise money for the victims families. We'll be asking for a $5 or more donation which you can make online by clicking here: Project LumberJack.

**Today's class times- 0600, 0830, 0930 and 5pm**

3 Rounds:
50 Box Jumps
21 Deadlifts
30 Pull-ups

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

LaRobyn and Sammy pushing through "Annie".

Punch Passes now available! They are $80.00 for 10 visits. This pass is great for those friends and family members who may be interested in Crossfit but would like to try it out first before signing up on a monthly basis. Or for someone who may not be able to make it in more then a couple days a week. These make a great Christmas gift!

**This week's schedule....here. Tuesday will be a Rest day for the 0600 class.**

Rest Day


Dave's sweat angel after "Karen."

Rock Climbing Class at 0900
Meet in Hansen Mountaineering.



The class will include include instruction on belaying, basic knots, and climbing techniques. We will be able to climb with ropes as well as boulder. This is a perk for Viking Crossfit members only. It will be a lot of fun and a great workout!

Group wod 0900

For time: 100 Burpee's



Tomorrow (Saturday), is our Rock Climbing class at 0900. It will include include instruction on belaying, basic knots, and climbing techniques. This is a perk for Viking Crossfit members only. It will be a lot of fun and a great workout. Come put your Crossfitness to the test and try a new sport. We hope to see a lot of you there.

Please post if you are planning on coming. We are trying to get an idea of how many will be there.

Happy Thanksgiving!
We want to thank all of you for your hard work and dedication at the gym. We really enjoy working with each of you and seeing the changes Crossfit and our training is making in your lives.
Our gym is a place where you can come in and sweat and suffer with friends. We have an amazing group of people training with us. Thank you for making Viking Crossfit the best gym ever! See you Friday at the 0900 wod.

"The Chief"

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.


Get ready for the Utah CF Winter Fitness Challenge! January 9, 2010. We want a lot of you to participate. We have a lot of great athletes here at Viking...it's time to show you all off! It will be a great experience and it's all for fun.
Read here for more details....Utah CF Challenge
Post thoughts and comments. We want to see how many of you are interested.

**Class times today 0600,0830,0930, 5pm**

"Annie"
50-40-30-20-10
Double-unders
Sit-ups



Watch Chris S. from Park City CF do "Annie"..[wmv][mov]

3 Rounds
7 Turkish get-ups (each arm)
12 Deadlifts
15 Knees-to-Elbows

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


This Saturday November 28, will be our rock climbing class at 0900. It will include include instruction on belaying, basic knots, and climbing techniques. This is a perk for Viking Crossfit members only. It will be a lot of fun and a great workout. Come put your Crossfitness to the test and try a new sport.

Mark your calendars for the VCF Christmas party!
What: Christmas Party (and long overdue Zone BBQ party)
Why: To hang out with everyone outside the gym and see everyone in real clothes!
Where: The Garcia's house. 1568 North 375 East, Orem
When: Friday December 4, at 6:30 pm
For: You and your spouse or a guest. (We are planning on having a BBQ in the summer with kids)

We will provide the main dish. Please bring your favorite appetizer or dessert and a white elephant gift. We want everyone to be able to come. I know some of you have other parties to attend that night so plan on dropping by afterward. Please sign up at the gym if you are planning on attending. We want to see everyone there!

Check this week's schedule....HERE.

REST DAY

Basic Movements Class 0800 (for new members who have signed up and paid.)
Group Wod 0900



The Basic Movements class is for all new clients. This class is for new clients that have paid and signed up to be a member of the gym. Please try to attend if you have not been through a basic movement class yet.
If you are coming in to try out the gym for the first time, or if you have not officially signed up yet, there is a group wod you can come to at 0900.

7 Rounds
5 push jerks
12 Kettle-bell swings

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


Saturday there is a Basic Movements class for all new clients. This class is for new clients that have paid and signed up to be a member of the gym. If you are coming in to try out the gym for the first time, there is a group wod you can come try at 0900. See you all there!

“Don’t count the days, make the days count.” -Muhammad Ali

25 pull-ups
25 burpees
25 pull-ups
25 burpees
25 back extensions
25 sit-ups
25 back extensions
25 sit-ups

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


Ori demonstrates a great chin-over-the-bar pull-up.

**No 6am class today**

"Karen"
For time:
150 Wall-balls

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

Great intensity Monica!

“He conquers who endures.”~Persius

(Class times today 0600, 0830,0930 and 5pm)
Warm-up
500m sprint row

Deadlift
1-1-1-1-1




OVER-TRAINING
Does this sound familiar to anyone? You are feeling too tired or unmotivated to come in and do a wod. Your legs feel heavy and you can barely make it up the stairs at work? You came in and did the wod, and but were not really "feeling" it. You're tired, moody and plateauing on workouts or lifts? These are signs of over-training, or under-recovering. Taking rest days are very important! Read more here.

21-18-15-12-9-6
Overhead squats
6-9-12-15-18-21
Ring dips

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

Happy Birthday Angie!

Get ready for a great week of wods. Click HERE for this week's schedule.
**Please note- the 6am class will have a rest day on Wednesday. No 0730 or 6pm class on Tuesday**

REST DAY

GROUP WOD at 0900




Saturday November 28, we will be having a rock climbing class at 0900 for our Group wod. It will include include instruction on belaying, basic knots, and climbing techniques. This is a perk for Viking Crossfit members only. It will be a lot of fun and a great workout. Come put your Crossfitness to the test and try a new sport.

AMRAP 20 min:
Power snatch x 12
Push-ups x 10

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


We are frequently asked by newcomers, "What about the cardio?" or "Can I really get fit with a 10 minute workout?" Yes, you can and you will! Read here:
The cardio myth
Aerobic and Anaerobic

Rest Day
or
Run a 5K
or
Run 400m sprints x4 with 2 minute rests between runs


Nice pull-up Poindexter!

40 HSPU

Back squat
3-3-3-3-3

With a continuously running clock do one Clean & Jerk the first minute, two Clean & Jerks the second minute, three Clean & Jerks the third minute... continuing as long as you are able.

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

Provo-Orem S.W.A.T. gets CrossFit.
Here is the video from the Daily Herald.

"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

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


Filthy Fifty...[wmv][mov]

**This weeks schedule...here. THURSDAY will be a REST DAY for all classes**

REST DAY



Blake, Jason and James after "Fran."

0800 Basic Movements Class
0900 Group Wod


The ladies after Fight Gone Bad.

Strange how people who suffer together have stronger connections than those who are most content. –Bob Dylan

(No 0730 or 5pm class today)

5 Rounds
12 Pull-ups
7 One arm snatches (each arm)
20 Sit-ups





Check out the video of VCF training Provo- Orem Metro SWAT that was posted yesterday in the Heraldextra.com.

**Basic Movements Class tomorrow at 0800. Please attend if you signed up.**
**If you were on the one month Zone challenge please email me your results (how much weight you lost in October.) Hopefully you all weighed in with Cody earlier this week. I don't want to miss anyone that did the challenge. Great job everyone!**

Snatch
3-3-3-3-3

Clean and Jerk
2-2-2-2-2


Nice Med-ball clean Wade. Wade is new at the gym and is doing great. Welcome! We are happy to have you here drinking the Kool-aid with us at Viking Crossfit. Keep up the great work!

Muscle-ups are the skill-of-the-month. Don't worry if you are not close to getting one. We will be working on ring dips and the muscle-up progression with everyone. Watch this video.

FIGHT GONE BAD

1. Wall-ball: 20/14 pound ball (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There will be 3 rounds. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

If you haven't done this wod before, come on in and we will explain how it works. It's fun and a favorite wod of many!
~All workouts are scaled to each individual's skill level~

Lookin' good Angie and Tonia.

We are excited to train the Provo-Orem Metro S.W.A.T team today! Welcome....we hope you will enjoy this workout.

200 m sprints x 2

Front Squat
5-5-5-5-5


Check out this amazing action shot of Blake and Dave!

CrossFit=Financially Fit
read here.http://www.norcalsc.com/index.php/index.php?/post/crossfit_financially_fit/

Diane
21-15-9
Deadlifts 225#
HSPU

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

The Saturday crew throwing up our VCF signs.

A must Read: "10 Things I Believe" (from Rainer CF) and the comments that followed this blog.

**This week's schedule...here**