AMRAP in 20 minutes: (courtesy of Crossfit Calgary)
20 Wall balls (unbroken)
15 Pull-ups

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

10 WAYS TO BE A BETTER CROSSFITTER

Click on picture to enlarge

The Skill-of-the-Month for February is Handstand Push-ups. This week we will be working on handstands and handstand holds.

WEEK 4 of the Zone Challenge. How is everyone doing? Tell us your successes, frustrations, favorite recipes, etc.
Zone tip of the week: Don't forget to take your fish oil! It's recommended you take 2.5 gms a day, and even more if you have chronic pain or health problems. Read more here.

Click here for this week's schedule.
(We are still working on getting a 6am class on Tuesday.)

The gym has been very busy lately and we appreciate your patience as we are growing. We are working on getting more classes and more equipment as we get busier. Thanks again for your patience and for helping Viking Crossfit become such a great place to workout! We have an amazing group of people at the gym and we love having you all there.

Group wod at 0900

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps from all 32 intervals.

**Sorry, no 0730 or 6pm class tonight**

7 rounds for time:
7 box jumps
21 double-unders

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

Looking good Amy!

Yes, more double-unders! Keep practicing them, they will come.
Watch this...Double-Unders .[wmv][mov] and Practice CrossFit Double Under Demo

Here is an article for the ladies to read (men need not to inquire). This should help with those dang double-unders and box jump problems. :)

100 abmat sit-ups for time

Back Squat
5-5-5-5-5


During last Saturday's wod......


After. :)

"I felt I had at last found a space where I wasn't judged by how my body looks, but by what I can do with it." Read more of this great article by Stephanie M. of Crossfit Peru in "My Inner Athlete."

21 pull-ups
15 Lunges
18 pull-ups
15 Lunges
15 pull-ups
15 Lunges
12 pull-ups
15 Lunges
9 pull-ups
15 Lunges
6 pull-ups
15 Lunges
3 pull-ups
15 Lunges






So what's the deal with Crossfit and the Kool Aid man? Crossfit has been accused by many "outsiders" to be some sort of cult. With all the slangs we use....wod's, AMRAPS, Fran, etc. , the devotion to our gyms, and how fast the Crossfit community is growing with the number of followers now in the thousands. So we poke fun at the accusations and tell everyone to come "drink the Kool Aid" with us. (See Jonestown for the Kool-aid reference). We don't mind being called a "cult" and we welcome all to join us. We are glad you are all drinking the Crossfit Kool Aid with us here at Viking! Read here for more about the "Crossfit Cult".

Zone tip of the week: Is it ok to have a cheat meal? Dr. Sears recommends having a cheat meal, once a month. It's ok to have a cheat meal, but a cheat weekend is another thing. Especially when you are new to the diet and have a lot of weight you want to lose. After you fully understand the diet and have made it a "habit", you can usually eat 80% in the Zone and still get the results you want. Remember, you are only one meal away from the Zone. So if you have a cheat meal, just make sure your next meal is in the Zone. Usually, you find that you feel so gross after cheating, that you can't wait to get back in the Zone.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/45-55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45-55 pounds (Reps)
Row (Calories)

Rest Day

Team wod at 0900

(No 0730 or 6 pm class today)

Jackie
1000 m row
50 Thrusters 45#
30 Pull ups

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

Nice split jerk Corey!

4 Rounds:
1 minute Pull-ups or ring rows
1 minute Box jumps
1 minute Kettlebell swings
1 minute Rest

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

Nice deadlift Cara.

Need some serious inspiration? Check out how Paul J. went "From Wrecked to Fit" at Crossfit Champions in Texas. (Warning: There's a couple graphic pictures of a fractured leg).

Note how good you feel after you have encouraged someone else. No other argument is necessary to suggest that one should never miss the opportunity to give encouragement.

-George Matthew Adams

(No 6pm class tonight)

Warm up: 50 wall balls

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3


Wade doing a great handstand in London.

Let's stay with Wade's post last night and keep up the comments on "You know you do too much Crossfit when....." (post your thoughts on comments.)

Excellence is to do a common thing in an uncommon way.

Booker T. Washington

10-9-8-7-6-5-4-3-2-1
Snatches
Handstand push-ups
Back Extensions

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

Sarah getting some air on her burpee's

Welcome Sarah G. to the gym! We also want to welcome Ben and Chantel to the gym this month. We don't have pictures of them yet, but we will! We are glad to have you all here training with us.

The only way of finding the limits of the possible is by going beyond them into the impossible. -Arthur C. Clarke

Annie
50-40-30-20-10
Double-unders
Sit-ups
(compare to 11/24/09)




Congratulations Ori and Sergio Martin! They were voted #1 "Favorite Business Owners" (Martin's Collision Repair) in Utah by Utah Valley Magazine this month. We love having them here training with us. They bring a lot of good energy to the 0730 class.
Sadly, Gold's Gym was voted favorite place to exercise. We all know it's just because we haven't been discovered by most of the county yet. :) But we will....Crossfit is the fastest growing fitness industry in the nation, and we all know why.....it works!
And we want to tell all of you THANK YOU for bringing your friends and family into the gym to check us out. Since word-of-mouth is our main source of advertising, you are all helping us grow and we really appreciate it. Thanks to all of you for making Viking Crossfit the best place to work out!

How is everyone doing on the Zone? Post your thoughts, progress, frustrations, etc. and let us know how your first week in the Zone went.

Zone tip of the week: (This is Jill's great tip) Buy frozen chicken breasts from Costco. Boil all the chicken, let cool, then shred. Freeze the chicken in 2 oz. portions in Ziploc baggies. Then you have chicken ready for meals, salads, etc.

Click here for this week's schedule.

REST DAY

GROUP WOD at 0900

Elizabeth
21-15-9
Squat cleans
Ring Dips

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

Dave pushing through the last wod at the Challenge.

"Stupid ROM (Range-of-motion) and technique. I’d be a whole lot faster without it"...In CrossFit we progress in this order: Mechanics, Consistency, and then Intensity. By following this progression you will fully benefit from what CrossFit has to offer! Read more here from our friends at MSB Crossfit.

It's not to late to weigh in for the Zone Challenge! Weigh in today with a trainer.

REST DAY at the gym for all classes.
or
Run a 5k on a treadmill or on a track


Adam got his first muscle-up last week. Congratulations Adam and great job!

Overhead Squats
and
Split Jerks


We love this tough pic of Jenn!

"Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up." -Jon Gilson Read...."Don't Quit"

AMRAP in 20 minutes: (as many rounds as possible)
3 deadlifts
9 pull-ups
12 double-unders

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

Welcome back Steve! Steve is one of our trainers and he just got back from Basic Training. He will be coaching a couple classes a week for us. He will be checking out all the classes in January to get to know you all. Good to have you back Steve!

Zone tip of the week: If you are feeling hungry on the Zone diet, look what choices you are making for your carbs. You can have 1 piece of bread with a meal (2 blocks), or you could have 1 cup of broccoli and 2 cups or cauliflower (2 blocks for both).

3 Rounds:
12 Muscle-ups
75 Squats

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


Our 6 week Zone Challenge II starts today! Weigh in at the gym today with one of the trainers. We can also take your measurements. (This info. is all confidential.) If you don't want do the Zone diet but you are changing your eating habits a different way that is great. We encourage you all to eat healthier in 2010! If your are not getting the results you want at the gym, you have to look at your diet.

The first week is usually the hardest so please use the blog to comment on how you are doing this week so we can all be a support for each other. Also feel free to post your favorite Zone snacks or recipes. Make a commitment to stick with it for at least 2 weeks, but we encourage you all to do it for 6 weeks. It becomes a lifestyle change and then it is easy to stay in the Zone. Change is always hard but it will be worth it.....we promise!
Good luck everyone and get ready to look and feel great!

Please click here to view this weeks schedule. We are short a couple of trainers this week so there are a couple of classes that have been canceled and Thursday will be a Rest Day for the gym.

REST DAY



All of our athletes were amazing at the Winter Challenge yesterday. We were so proud of you all! We will post more pictures soon. (And can I just say you all looked awesome in your new shirts! :)

Utah Crossfit Winter Challenge today at the Utah Olympic Oval
(There will be no wods at the gym today)

Come watch our Viking Competitors! They will be doing their wods around 0930, 1130 and 2:00pm. It's going to be fun to watch Crossfitter's from all over Utah. We hope to see a lot of you there. Make sure to wish Dave, Angela, Sabrina and Jennifer good luck!

5 Rounds:
7 Ring dips
10 Medball cleans

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











Tomorrow (Saturday) is the Utah CF Winter Challenge. Come watch our Viking Competitors! They will be doing their wods around 0930, 1130 and 2:00pm. It's going to be fun to watch Crossfitter's from all over Utah. We hope to see a lot of you there. Make sure to wish Dave, Angela, Sabrina and Jennifer good luck! (Unfortunately, Wade is unable to compete now due to military obligations.) Next time Wade!

Snatches
2-2-2-1-1-1



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"Big Fat Lies" video....the truth about low-fat diets.
The truth about fat is....You need fat to lose fat!

If you were not able to make it to one of the Zone classes yesterday we have some handouts for you at the gym. Our Zone Challenge II starts next Monday. We encourage everyone to sign up and participate. If you are doing another diet or another way of eating that is great. There will be prizes. Get your shopping done this week!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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

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400 m Run
10 Deadlifts 225/135
20 Box Jumps 24"
30 Kettlebell Swings 55/35 lb
4o Wall balls 20/14 lb (10'/9' target)
50 m Walking Lunge w/plate overhead
400 m sprint run

Wear warm clothes today to run outside. We will substitute a row for some of you if class sizes are small enough and we have enough rowers available.

-The Zone Classes are tomorrow at 0930 and 6pm. These classes will take place of the wod at that time.

-Many of you have asked what the difference is between the Zone diet and the Paleo Diet. Click here for more information on the Paleo Diet. If you are not ready to commit to a diet yet, we encourage you to eat Paleo, or at least get off the sugar! The Challenge starts next Monday.

~Please pick up your T-shirts at the gym if you ordered one. If you didn't order one there are some available to purchase. They turned out really cool!

90 sec. max reps Clean and Jerk 115/75
30 sec. rest
90 sec. max reps Ring dips (men)/Ring Push-ups (Women)
30 sec. rest
90 sec. max reps Front Squat 115/75
30 sec. rest
90 sec. max burpees

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




With the new year here we wanted to remind everyone of the gym rules. Please read and review ....THE GYM RULES.


(Read this article from CF Charlottesville who made their gym's #1 Rule: No Egos Allowed.) This applies to our gym as well.




~4:00 pm classes start today! If this class is well attended we will keep this class time.

~The Skill-of-the-Month of January is....MUSCLE UPS! (For real this time now that we have our rings up.) Many of you are very close to getting a muscle up, and for those of you who still need to work on strength, we will be working on your pull-ups.

~This Wednesday, Jan.6, we will have two Zone Diet classes to get you ready for our Zone challenge which starts next Monday. These classes will be in lieu of the wods at 0930 and 6pm. Come learn more about the Zone diet and why we feel this is the best diet for weight loss and overall better health.

~This Saturday is the Utah Winter CF Challenge. Mark this on your calendars and come support our 5 athletes competing. For those of you who want to compete, it's not too late to sign up.....Monday is the last day to sign up!!!! There will be no wod at the gym this Saturday.

~Remember to email us your goals for 2010!

REST DAY


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


This month we will be starting a trial 4pm class. If the classes are well attended, we will keep the 4pm class time. This should also help the 5pm and 6pm classes to be a little smaller.

Group wod 0900
Basic Movements Class 1000
(This class is for all new paying clients who have not completed this class yet. Please try to attend. This class is necessary to learn the basic movements of Crossfit. Walk-ins or new people trying the gym for their free week are welcome to come to the Group wod at 0900).



Our new T-shirts are here and they are awesome! They are $20.00 and payment is due at time of pick-up. They are printed to look "vintage" so colors may vary slightly from shirt to shirt. Our sweatshirts should be done next week. Come get one and show your Viking CF pride!