Utah Affiliate Challenge
"The 300 Challenge"
This is all for fun. We will scale it as needed for our gym.
**See Schedule for today's class times***
Utah Affiliate Challenge
Provo City Half Marathon - Relay - 5k - Walk April 4, 2009
150 Wallball shots
This is a benchmark wod everyone. Come get some.
There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results. -Art Turock
Ten rounds for time of:
1 Weighted Pull-up, 25 pounds
3 Strict Pull-ups
5 Kipping Pull-ups
100 Pull-ups for time.
(Kipping or band-assisted)
**Today's class times: 0630, 0930 and 1030 am.
Sorry, no night classes tonight**
This week we will work on push-jerks in our warm -up.
Matthias Steiner 258 kg clean and jerk at the 2008 Olympic games:
21-15-9 reps of:
Don't forget to sign up for the Provo 5k, half-marathon or marathon. It would be fun to have a lot of us go run together and wear our Viking Crossfit t-shirts! Wether you feel like you are ready or not, it would be fun to do one this spring, then another in the summer to see your progress. Check out the link in the column on the right. Post if you are planning on signing up. Just do it. It will be fun!
**Friday's class times are now posted the schedule**
Five rounds for time of:
Hang squat clean, 9 reps
15 ft Rope climb, 3 ascents (scaled to ability)
Mike working on his ring rows. Nice work!
Here are some video's of today's wod to get you pumped up....
CrossFit Vancouver WOD - video [wmv] [mov]
CrossFit Trainer WOD, CrossFit San Diego - video [wmv] [mov]
HAPPY ST. PATRICK'S DAY!
Complete as many rounds as you can in twenty minutes of:
Five ring dips
Brooke is one of our strongest girl's at the gym. She has such a great attitude and
brings a lot of energy to the gym. Keep it up girl!
Don't forget to wear green to the gym today........ :)
**Please note- There is only a 5pm class tonight, no 6pm class**
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Phill, Brett, Blake and Sarah pushing through the "Dirty Thirty".
We want you all to BRING IT today for your Crossfit Total.
"Anyone who has never made a mistake has never tried anything new." -Albert Einstein
1000 meter row
45 pound Thruster, 50 reps
Make sure to check out our Zone tab above, we have added more information to make it easier to get started.
"It is important that you recognize your progress and take pride in your accomplishments. Share your achievements with others. Brag a little. The recognition and support of those around you is nurturing.” -Rosemarie Rossetti
As your coaches, we can give a WOD, a dietary guideline and all the support you will ever need.We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more. With this comes the two most important aspects of Crossfit:
1. INTENSITY and 2. NUTRITION
What we cannot do, however, is make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR"
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and crossfit, but not enough to support fat; if you have any more than that, fat you will not lose or possibly gain.
If you are not getting all the results that you want out of crossfit, YOU have to change something. Start now, not tomorrow.
Jason's sweat angel. Pretty cool...you can see he was wearing a hat. :)
Here are the results from the affiliate challenge: March Affiliate Challenge Results
Our gym is one of the smallest and youngest CF gyms, so in theory, we won't ever win with "points", due to our number of clients. But we could win if someone got the top score or time. But if you look at where we fall in the scores....we did very well! Most importantly, everyone worked so hard and really gave it their all. Almost everyone got a PR too. Great job everyone! Viking Crossfit rocks!
Phill is teaching a women's only CPL class (Control Principals for Law Enforcement). It's a self defense class that will teach women how to not only get away from a perpetrator but how to fight them too. It's a 6 week class on Thursday nights from 7-9pm at Orem City Center. It's only $20.00. It started last Thursday but Phill said we just need to get a manual from him and we would be fine to start next Thursday. Post if you are interested. Phil will be there Saturday am and can give us all more details. This would be a great class ladies!!!!
The skill-of-the-month for March is the shoulder press, push press, and the push jerk. Make sure to watch the video in the right column. This week we will start with the shoulder press.
The Shoulder press:
**Please note...there is no 1130 am class today **