**Sorry no night classes tonight**
How to take care of your hands to avoid tears like this one....
"I've got to hand it to you"
This article is from our friends at CF Virtuosity. This is a 4 part series and it includes hand care as well as how to tape your hands. Great article and definitely worth reading.
Skill for the month of May is Muscle-ups. Some of you are very close to getting a muscle-up. For those of you still working on your strength we will do jumping muscle-ups and knee muscle-ups to get the feel of the movement. We will practice these today in your warm-up. Come get some!
Snatch x3 (70%x1, 75%x1, 80%x1)
Clean and Jerk: work up to 85% x 1 Clean x3 Jerks per rep
Swim class tomorrow night at 6:30 pm. Be there! Comment if you are planning on coming. It will be a lot of fun.
World Class Fitness in 100 Words
**Today's Class times 0630, 0730, 0930 and 6:15 pm. Please be on time to classes**
Looking strong Matt and Sergio! Today's wod is a benchmark, come see how you do compared to last time you did it.
Swim Class this Thursday night at 6:30 pm at Orem Rec. Center. If you are not a member at the center it will be $2.00. Be There!
New Pictures posted under the Photo tab...Check them out!!!! More to come soon.
With a continuously running clock, do one Clean and Jerk the first minute, two the second minute, 3 the third minute......until unable to finish the reps.
(Use 70% of your max)
Brett had some nice deep overhead squats during Nancy. This picture doesn't do him justice. :)
CrossFit Central: Fittest Games Challenge - video [wmv] [mov]
Julia you look way to happy to have just finished a wod. :)
For the men...
7 exercises to make you look and feel like a man....
Overhead Squats 15 reps (65/95)
Great job Marty!
The swim class is scheduled for April 30. It will most likely take the place of one of the evening classes. Cody and his dad will be teaching swimming techniques that will help you improve your skills. Our last class was very informative and a lot of fun. Plan on being there!
5 rounds for time:
7 push jerks
**Sorry, no night classes tonight**
Nice form on your deadlift Cynthia!
All of you who know you need to start the Zone diet but keep putting it off......
Today is the day! You will see the results you want quicker by changing your diet. Make at least a 2 week commitment and start today. Our Zone tab has a lot of great information to make it easy to get started. Below is an article with meals planned out for you according to the amount of blocks you need. And another article with a list of blocks for each protein, carbs, and fat that you can print out and post in your kitchen to make it easy to pull together a meal or snack. No excuses. Go shopping, and start today. Just do it!
**6:30 am and 5:00 pm classes only today**
Happy Birthday Steve! You're only as old as you feel. :)
Steve will be leaving for bootcamp the end of May. He didn't want to leave until he celebrated his big 40th birthday with all of us at Viking Crossfit. :) He's made a "Fabulous Forty" wod to do if anyone wants to try it with him.
CrossFit Games - video [wmv] [mov]
25 Burpee-wall balls
1 minute rest between rounds.
Five rules to live by....by CrossFit Invictus
"Adversity cause some men to break; others to break records." -William A. Ward
What is a real crossfitter? .....click here
50 Jumping pull-ups
10 Overhead squats
What is a real crossfitter?
Hang power clean and jerk
Remember everyone....swimsuit season is coming up!!!! That is, if the sun would stay out. It's time to get your Zone on. Check out our Zone tab for information about The Zone diet or talk to one of the trainers. Also, bring in a friend this week. Everyone knows someone who wants to get into shape and feel better about themselves. Invite them to come in and see what Crossfit is all about. We will do the rest.... :)
What's your food personality?
Ten rounds for time:
10 Ring dips
Sergio has been with us for 9 months now. He is dedicated to Crossfit and has made great strides because of his hard work. He never complains about the wod on the board, he just gets the job done! Last month he got a new deadlift PR of 300#! Way to go Sergio!
Five rounds for time of:
25 Back extensions
Melanie is one of our new ladies at the gym. Welcome Melanie... Keep up the good work!
"Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success."-William J. H. Boetcke
~Today's class times: 0730, 0830 and 0930 only. Please be on time to the scheduled class, Thank you.~
15 box jumps
10 med-ball cleans
Nice job Brett! Brett is new at the gym and has already been making great progress. He has a really cool blog and wrote an awesome (and hilarious) article on his thoughts about Crossfit and our gym. It is a must read!!! Forward it to everyone you know...it makes you want to go workout. Keep up the good work Brett!!!!!
http://brettmerritt.blogspot.com/ ... Click then scroll down when you get on his blog.