Group wod at 1000 am
HAPPY 2010! It's time to set some goals. We would like you all to email us three goals you would like to achieve in 2010. Please also write them in your red folder at the gym. There is a space for your goals at the bottom of the first page. Your goals should be something specific with a time frame of when you would like to complete them. Make sure to write them down and share them with someone. Having concrete written goals will help you in achieving them and by sharing them you can feed off the support provided by your peers. Choose at least three, focus your efforts on improving and MAKE IT HAPPEN! Don't forget to email them to us at www.vikingcrossfit.com
Example:
I would like to do a muscle-up by March 1, 2010.
I would like to run a 5k and a 10k by the end of August.
I would like to lose 10 pounds by February and 10 more pounds by April.
I would like to deadlift 200 lb by July.
"I feel that the most important step in any major accomplishment is setting a specific goal. This enables you to keep your mind focused on your goal and off the many obstacles that will arise when you're striving to do your best." -Kurt Thomas
Back Squat
3-3-3-3-3
Have a safe and Happy New Year's Eve! With the start of the new year, remember, we will all be BETTER THEN YESTERDAY!
Our Zone Challenge II will begin the second week in January (Monday, January 11). We would like to have a Zone class next Wednesday, January 6 at 0930 and 6pm. Please post in comments if you are interested in attending. We would like to help you better understand the diet and get you started to a better way of eating.
**THE 6AM CLASS HAS BEEN CANCELED TODAY. There will be a 6AM class on Thursday instead and we have added a 10am class on New Year's Day. Sorry for any inconvenience**
30 muscle -ups for time
or
50 Jumping pull-ups
50 Box Jumps
50 Jumping pull-ups
50 Box Jumps
5o Sit-ups
50 Push-ups
50 Sit-ups
50 Push-ups
LaRobyn resuscitating John after a wod :)
BASIC MOVEMENTS CLASS THIS SATURDAY AT 10 AM. THIS CLASS IS FOR ALL NEW CLIENTS. IF YOU HAVE NOT ATTENDED THIS CLASS PLEASE TRY TO BE THERE.
The Only Time It's Okay to Post Pictures of Your Girlfriend on the Internet.....READ HERE
**Class times today: 0600, 0830, 0930 and 5pm**
Diane
21-15-9
Deadlift 225lb/155-185lb
Handstand push-ups
~All workouts are scaled to each individual's skill level~
Blake's 400 lb deadlift.
Handstand Push-up Variations...[wmv]
We have some exciting things happening in January. Including 5 of our own Viking athletes competing in the Utah CF Challenge in 2 weeks! Mark your calendars for Jan. 9 to come support Wade, Dave, Jennifer, Angela and Sabrina.
-Unknown
3 Rounds:
15 ft. rope climb; 5 ascents or 20 pull-ups
21 Ring dips
50 Squats
~All workouts are scaled to each individual's skill level~
Welcome Dan and Nancy! As two of our older clients, don't let these two fool you. They have been working hard since day 1 and are always pushing themselves to do the full set of reps, or use more weight. Keep up the great work you two, you are doing amazing and your body and health will reap the benefits of Crossfit!
There will be a BASIC MOVEMENTS Class this Saturday at 10 am, after the Group wod. This class is mandatory for all new members to come learn the fundamentals of Crossfit. Please try to attend if you have not been to a Basic Movement class yet. Talk to one of the trainers if you cannot make it to the class.
Get ready for the Zone Challenge #2, starting in January. We are going to have a class to help you learn and understand the basics of the Zone diet. We can also help figure out your "block prescription". More details to come.
Click here for this week's schedule.
REST DAY
Group wod at 0900
Lookin' good Jessica!
MERRY CHRISTMAS!
For time:
Open presents
Eat Christmas ham
Take a long nap
Repeat
We wish you all a very Merry Christmas!
From,
Cody, Jason and Natalie
**Today's class times: 0600, 0830 and 0930**
5 rounds:
10 Clean & Jerks
20 Double-unders
~All workouts are scaled to each individual's skill level~
Great picture of Amanda, Sammy, and Nancy. You go girls!
Have a fun and safe Christmas Eve! See you all on Friday.
"THE GRINCH"
25 Jumping squats
25 Burpees
10 Deadlifts
25 Jumping Squats
25 Burpess
10 Deadlifts
25 Jumping squats
25 Burpees
10 Deadlifts
And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled 'till his puzzler was sore. Then the Grinch thought of something he hadn't before. What if Christmas, he thought, doesn't come from a store. What if Christmas, perhaps, means a little bit more. ~Dr. Seuss
AMRAP 20 minutes: (as many rounds as possible)
7 Turkish get-ups
15 box jumps
20 sit-ups
~All workouts are scaled to each individual's skill level~
Welcome Taryn and her husband Scott to the gym! They have been with us 2 weeks and have been working hard and coming in often. Keep it up!
-Tiny Tim, A Christmas Carol
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Advanced:
Handstand push-ups "nose to floor" and strict pull-ups
~All workouts are scaled to each individual's skill level~
"Hey honey look what we got!"
-This week's schedule here
-Zig Ziglar
REST DAY
Welcome back Clark!
5 days until Christmas!
Group wod at 0900
~All workouts are scaled to each individual's skill level~
We had a great group last Saturday!
**Class times today: 0600, 0830, 0930 and 5pm**
250 m row
50 Burpees
50 Jumping pull-ups
50 Box jumps
~All workouts are scaled to each individual's skill level~
The 2010 Crossfit Games information is out.....2010 Games Site.
“Insanity: doing the same thing over and over again and expecting different results.”
45 seconds ring dips
45 seconds sit-ups
45 seconds power cleans
1 minute Rest
We wanted to share this great picture and update from Rockey, one of our original Viking members. Way to go Rockey!
Shoulder Press
5x5x5
Deadlift
7x7x7x7
Looking for a Christmas gift for your spouse? Get him some Crossfit Board shorts (click here). And for the ladies.....Lululemon pants (click here). These are the best workout pants ever and they fit all shape and sizes nicely. They are a little pricey, but worth it when you look good in them! You can't go wrong with these.
Don't forget to place your order for the new Viking CF T-shirts and sweatshirts we are ordering. There are new order sheets at the gym for these. There are samples of the women's shirt at the gym, (the men's shirt will have the same front but our skull logo on back.) There is also a women's sweatshirt size medium at the gym to try on for size. The sweatshirts will be black pull-overs for men and zip up for women. We will be placing our order next week. You can also email us what you would like as well.
Barbara
5 rounds with three minute rest between: (3 rounds for new clients)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
~All workouts are scaled to each individual's skill level~
Happy Birthday Dave! And Happy Birthday Sabrina!
Punch passes now available. $80.00 for 10 visits. Perfect for Christmas gifts!
Buddy pass prices will be going up to $85 for new client enrolls in January. Send all your friends and family in so they can lock into the $75 buddy pass price!
Push jerk x7
KB swings x15
Push jerk x7
KB swings x 15
-5o walking lungs-
Push jerk x7
KB swing x15
Push Jerk x7
KB swings x15
~All workouts are scaled to each individual's skill level~
Welcome Heather and Lina! We are excited to have you training with us. Watch out for these two ladies, they have some athletic background and are going to be awesome Crossfitter's!
Sign up soon for the CF Winter Challenge. Space is limited.
This weeks schedule.....here.
We are on the CrossfFit main site affiliate page! Check out this link then scroll down to December 12. Our S.W.A.T. team video is on there. Pretty cool!
Rest Day
GROUP WOD AT 0900
SKILLS DAY after the wod
Showing off our candy cane socks at our soccer game last year. We sure had a fun time on our Viking Crossfit Soccer league!
(Class times today: 0600, 0830, 0930 and 5pm)
TABATA
Pull-ups
Push-ups
Sit-ups
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Des is one of our great Viking women!
Saturday we will have a 0900 wod then we will have a skills day. You can stay and work on lifts or movements would like to improve. This would be a good time to work with the trainers and let us know what your weaknesses or "goats" are and what you would like more help with. For those of you competing in the Winter Fitness challenge this would be a good time to work on skills and technique.
(No 6 am class today)
AMRAP 10 minutes
10 wall balls
10 ghd or abmat sit-ups
10 back extensions
(Compare to 7/29/09)
~All workout's are scaled to each individual's skill level~
CrossFit women are AWESOME!
Read Beauty in Strength - The CrossFit Journal.
(Make sure to download the free PDF article to see the great pics of the women or click here)
Have you signed up for the yet for the Utah Winter Fitness Challenge....Jan.9, 2010 ?????
Hang power clean
5-5-5-5-5
Welcome Amanda (Clark's wife) and James V. to the gym. It's great to have you here working hard with us. And Clark is back too!
We would like to get some feedback from all of you. We are always looking for ways to improve our gym and provide great training for all of you. Our gym is growing and our class sizes are getting larger. We have ordered new equipment and we are considering adding some new class times during the day. The times we thought of adding are 1030 am, 4pm, and 7pm. What class times would you like to see added? What other things we you like to see or have at the gym? (Ex: more swim and rock climbing-type classes, more articles posted, opportunities to compete, etc). Please email us or comment in the blog any suggestions. Thanks!
(Sorry, no 0730 class today. This is a change in the schedule. Sorry for any inconvenience.)
3 rounds
21 Box Jumps
15 Ball cleans
9 HSPU
~All workout's are scaled to each individual's skill level~
Cara, Mark and Sammy doing the Lumberjack Project. Thanks to all of you who donated and participated last Saturday. And a big welcome to Cara and Mark. We are happy to have you here training with us at Viking CF. Keep up the great work!
Are you over-training or under Recovering? Read this great article here.
40-30-20-10
Jumping pull-ups
Thrusters (25/45)
Double-unders
~All workouts are scaled to each individual's skill level~
A jump rope and Depends...what a brilliant gift! Although it really should have went to one of the ladies!
What a good looking group. Do they workout?
Jill C. won the Zone Challenge. She lost 14 pounds in October and has stayed on the Zone diet and has lost even more! Her hard work and dedication at the gym has paid off and she is looking amazing. Keep up the great work Jill!
We have had a few of you sign up for the Utah CF Winter Challenge but would like to see a lot more of you. It will be a great experience and it's all for fun. We need some ladies to sign up too! There is a limit on the number of people that can sign up, so make sure to sign up within the next week or two! Utah Winter Fitness Challenge....Jan.9, 2010
This weeks schedule...here
REST DAY
Lumberjack Project wod at 0900
Crossfit affiliates all over the nation will be doing the "Lumberjack 20 wod" today, in honor of the fallen soldiers at Fort Hood. Come join us at Viking Crossfit to do a great wod for a great cause.
Lumberjack 20
1oo pull-ups for time
Christmas Party at the Garcia's tonight at 6:30 pm! Come see who won the October Zone Challenge. We hope to see all of you there. If you have other engagements, feel free to drop by later. It will be fun to party with all our Viking CrossFit friends!
Directions to Garcia's- Go east on 1600 N. then turn right on 400 east. Take the next right on 375 East into a cul-de-sac. We are at the top in a brick house.
Tomorrow....Project Lumberjack wod at 0900.
Please come donate and do a Hero wod for the fallen soldiers at Fort Hood.
- Abraham Lincoln
Shoulder Press
3-3-3-3-3
Nice deadlift Sabrina!
We have had a few of you sign up for the Utah CF Winter Challenge but would like to see a lot more of you. It will be a great experience and it's all for fun. We need some ladies to sign up too! There is a limit on the number of people that can sign up, so make sure to sign up within the next 2 weeks. Utah Winter Fitness Challenge....Jan.9, 2010
Christmas party Friday night at 6:30 pm. Come see who is the winner of the October Zone challenge!
“Strength is earned.” -Dutch Lowy
10 Rounds:
250 meter row
10 wall balls
4 HSPU
~All workouts are scaled to each individual's skill level~
Amy has been working so hard at the gym and is making great progress. Way to go Amy!
Don't forgot our Christmas Party this Friday at 6:30 pm! We will have dinner and hang out together. Please bring either an appetizer or a dessert to share and a white elephant gift. We are excited to spend time with all of you outside the gym. It will be a lot of fun. See you all there!
This Saturday....Hero wod for the fallen soldiers at Fort Hood. We will be asking for a $5 donation, but if you would like to donate more click here.
GROUP WOD
"Well I have finally graduated from Army Basic Combat Training. I will be heading to Ft. Benning, GA tomorrow to begin Officer Canidate School. I can truly say without Viking Crossfit I would never have been able to complete basic, but with the strength, endurance and speed I gained training with you guys the physical aspect of basic was far to easy. Mentally it was a difficult task, luckily I had friends like Fran and Murph that made me mentally tougher to deal with any pain or adversity.
I will keep you guys updated as I will have more access to a computer now. To all of the people who have joined Viking Crossfit and do not know me, let me tell you that you have the greatest set of trainers around.
Also my favorite WOD during basic occured at 0100am wearing a full chemical protection suit(about 40lbs) and a gas mask. A simulated mortar round hit my platoon and three people lost legs( a scenario of course) I hoisted a 180lb soldier in full gear on my shoulders in a buddy carry and ran with him for a mile to get him medevac.
Moral of the story... Crossfit prepares you for the unexpected in life so you are ready when the situation arises."