Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
We have seen a lot of ripped and calloused hands lately.
read this article about hand care; Courtesy of Wastach Crossfit.
It has some great tips on how to keep your hands in good shape for those daily beatings.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Christian has a great kipping swing. Now get that chin up over the bar... Great job!
Make sure you are working on your Pull-ups, the Skill-of-the Month. If you can't do a pull-up yet we have new bands to assist you with kipping and help you start building your strength. If you are getting good at your kipping pull-ups, start working on getting your chest to the bar with each one. Next, work on the Butterfly kip and good form with L-Pull-ups. We also have a weighted vest you can wear while doing your pull-ups. Work hard everyone!
the WOD/Blog again. It shouldn't look like
this for too long. However, the schedule tab may not work.
Here is Monday 1/26/09 schedule:
7:30 Group WOD w/ Cody
8:30 Group WOD w/ Cody
9:30 Group WOD w/ Cody
10:30 "Women Only" class w/ Cody
6:00pm Group WOD w/ Jason
Thanks for your patience with our construction!
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Hang Power Cleans
We made a small special order of the "Drink the Kool Aid" Shirts. We have a few Mens XL and 1 Medium. We have 2 Womens medium and 1 Large. They are $15. Post if you are interested in purchasing one. If several people want one we can easily make another order. We will soon have them available to purchase under our "gear" tab on the new website. These are classic!
(and men- no, you don't have to tie yours and wear them like the women do) :)
10 Sit-ups - 10 Hip & Back Extensions - 65/95 pound Thrusters, 30 reps - 50 Pull-ups
30 Sit-ups - 30 Hip & Back Extensions - 65/95 pound Thrusters, 20 reps - 35 Pull-ups
50 Sit-ups - 50 Hip & Back Extensions - 65/95 pound Thrusters, 10 reps - 20 Pull-ups
By the way... Blake nailed this killer deadlift with no problem.
(I just snapped the pic too late when he was at full extension...sorry Blake!)
Please let us know if you want to do the Wastach Back relay. We need a commitment and the $100 registration fee by January 31. It will be a lot of fun and something to train and look forward to. For more info the link is on the front page or talk to Jason. Just do it!
We are currently fiddling with the blog. All the information should still be on the site, but will look kind of funny for a little bit. Thanks for your patience.
155 pound Power clean 15 reps
30 Push ups
155 pound Power clean 12 reps
24 Push ups
155 pound Power clean 9 reps
18 Push ups
155 pound Power clean 6 reps
12 Push ups
155 pound Power clean 3 reps
Come on Robbie....you need to get more intense! :)
Remember Crossfit is not about going as fast as you can. It's about performing as much work as you can, as fast as you can.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Meet Erick Johnson
Erick is our newest trainer here at Viking Crossfit. You may have met him at the gym already. We are excited to have him join our group and "suck less" with us. Here is more about Erick....
Born and raised here in Orem and graduated from Mountain View High School. My hobbies included Mtn. Biking, Snow & Water Skiing, anything outdoors and sleeping. I Moved to Logan and attended Utah State University receiving a bachelors in Mechanical Engineering and consequently gave up skiing and sleeping. I joined the military while still a student and after graduation attended Officer Candidate School in Pensacola where the Marines got me in my best shape since High School, running 1.5 miles in 8:38 and I hate running. After that fitness took a back seat to Nuclear Power School in Charleston SC for one year, still giving up sleep and skiing but now gave up Mtn Biking for obvious reasons (NO Mtns). From there I moved to Groton CT and picked up the fitness regiment of "working out" until I sprained my ankle playing basketball. I also started sleeping and snow skiing, howevr it was difficult to mtn bike in snow After Groton I was stationed on the USS Alaska, an SSBN out of Bangor Sub Base Washington for 3 years. I again gave up my hobbies for months at a time. Needless to say it is difficult to get a good workout on a submarine, but I gained an appreciation for the row machine and pull ups. Long days and short weeks gave way and before too long we were on our way to Virginia Beach where I was stationed at the Center for Navy Leadership on Dam Neck Naval Station. I began "working out" in earnest at this time as my time demands were lessened. I also temporarily swapped Mtn Biking for golf as we lived on the 10th tee of the base golf course, and enjoyed more sleep. Living around "Fitness Freaks" (Seals, Marines, Rangers) made it harder to workout as I struggled to keep up. My stay in VA Beach was short lived and before I knew it I was in Baghdad for a year. I learned about Crossfit from the LT I relieved and took over the course from a Marine 1st LT after he left. I learned most of my technique from watching Nicole and Eva on short videos. We had about 30 regulars doing Crossfit on our Sunday Morning class. I learned more from teaching than doing. I miss doing Murph with our 45-50# Kevlar vests but somehow I know I will get over it. After returning home from Iraq in May of 08 I made preparations to leave the military and recieved my Level 1 Cert at GSX Athletics in Fort Worth TX. I now work as a Business Development Manager for Emerson Process Management. That's fancy for Salesman. I had been looking for a gym to continue my crossfit addiction and am happy to have been invited to Viking Crossfit. You will see me around the gym with my wife Camie and every now and then my 5 kids; Kiah(11), Kesli(9), Isaac(6), and twins Sadie and Saylor(4). I am excited to be training again and look forward to the friendly competition.
Front Squat 5-5-5-5-5
Sergio and Travis were named MVP's of the soccer season. Tessa was also awarded for having 100% attendance. ( Travis was not present to accept his award, so Tessa gladly accepted and said a few words in his behalf.)
Our last soccer game was a blast! Jason was definitely the MVP of the last game. He saved well over a dozen goals being goalie, and scored our only point when out in the field. Way to go Jason!
We all had a lot of fun this season learning and playing a new competitive sport. We really proved ourselves each game with our endurance and strength. The opposing team last week even commented on how well we played with only one sub! Our Crossfit training really showed in every game! Way to go team! Next year we will be ready to play again and really kick some butt... (especially now that we know most of the rules) :)
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
(Women use 65-95#)
Also, here is a link from CrossFit Mental Training with Tom Wolf. A good introduction to making "S.M.A.R.T." goals (Specific, Measureable, Action-oriented, Realistic and Timed)...
"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
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed.
*We will modify this workout so it can be done in the gym. Dress warm up if you want to run outside*
Robbie and Erick pushing through a wod.
Tip of the week:
DON'T FORGET TO STRETCH!!! Stretching is so important to do before and after your wod. It will help decrease soreness, improve flexibility, and help prevent injuries. For those of you with tight hip-flexors you need to continue to do your stretching in the gym and at home. Your hips, glutes, and hamstrings all take a role in midline stabilization. Which means if any of these are tight, it will affect core muscles and can lead to pain and/or injury to your lower back, knees, and more. So keep stretching! If you don't know or have forgotten some of the stretches, ask one of the trainers to show you.
*Our first Women's Class starts today at 10:30!*
Workouts will be scaled to each individuals level.
We will start everyone out very slowly and teach
the basic movements before we increase the intensity.
So don't worry when you see workouts like the one
listed above. It's going to be a lot of fun ladies!