Squat clean (Work up to 50% of max)
5-5-5-5

WOD: 15 minute time limit
25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups

(Main site WOD)


Viking Crossfit T-shirts and sweatshirts are still available. There is a small selection of kids shirts too. Come get yours!

We will announce the winners of the Zone challenge this week. We had a lot of you lose several pounds and inches, keep it up....swimsuit season is coming up!

Click here for this week's schedule. (Note the Saturday class is at 0800 this week.)

Great job to Erick this past weekend at the sectionals!

Rest Day



Tonia P. had her baby! Meet little Logan. He was born Feb. 17th, 2010. He is 7 lbs. 9 oz. and 20 inches long. Congratulations!

**No classes at gym today**

Good Luck at the sectionals this weekend Erick. You are going to do great!
Go support Erick, he needs some Viking's there.....Utah/Nevada Sectionals Feb 27-28 .

Good luck to all of you doing Tackle the Tower today!

Warm up + Deadlift 3X3

Wod:
7 rounds for time:
10 shoulder presses-unbroken
25 sit-ups

If you break up the shoulder press set you have to start over. If needed, you will have to go to a lower weight.



Good Luck at the sectionals this weekend Erick. You are going to do great!
Just remember ..It's only pain. Go support Erick, he needs some Viking's there.....
Utah/Nevada Sectionals Feb 27-28 .

2 Rounds:
1 minute kettlebell Swing... count your reps
30 sec rest
1 minute kettlebell Swing... match your initial reps
30 sec rest
1 minute kettlebell Swing... match your initial reps
Rest 1 minute
1 minute box jumps... count your reps
30 sec rest
1 minute box jumps... match your reps
30 sec rest
1 minute box jumps... match your reps
Rest 1 minute



Today's wod is dedicated to James, who will be leaving next week to Afghanistan for 6 months. Good luck James and be careful out there. We will see you back home soon. Like Jim H. said the other night in the blog...."Hero's walk among us."


There will be no class this Saturday due to the Sectionals and Tackle the Tower. So if you haven't signed up for one of the two events....there is still time!
Come support Erick or sign up for ..... Utah/Nevada Sectionals Feb 27-28 .
It's not too late to sign up for...Fight for Air Climb/ Tackle the Tower.

"Nasty Girls"
3 rounds:
50 air squats
7 muscle-ups
10 hang power cleans

RX men 135#, women 95#, if you can't do the weight we will scale it down for you.


Oh yeaaaaaah!

Here's the infamous Nasty Girls video from Crossfit.com......Nasty Girls [wmv][mov]
This is the video that inspired many of us trainers to first try Crossfit. We were instantly in pain, and instantly hooked!

Utah/Nevada Sectionals Feb 27-28. Come support Erick at the sectionals this Saturday!!!!!

Muscle-up practice/ Handstand push-up(skill of the month)

WOD

2 minute push press
1 minute rest
2 minute burpees
1 minute rest
2 minute pull-ups
1 minute rest
2 minute double-unders/ tuck jumps

Total your reps




What do you want? What do you want bad enough to go through pain and possible failure to try and get to? Do you want something that is worth suffering for, until it gets easier? Maybe the really, really hard changes are the ones that will bring the greatest positive outcomes to your life. I don’t know. That will be for you and I to find out. . . if we so choose......Read more of this great motivational article here.

Utah/Nevada Sectionals Feb 27-28

(Sorry, no 6am class today)

Skill practice handstands/ handstands push-ups

For time:
50 Wall-balls
25 push-ups
40 Wall-balls
20 push-ups
30 Wall-balls
15 push-ups
20 Wall-balls
10 push-ups

This WOD was modified from Crossfit.com


Jill is finally getting her gallbladder removed tomorrow. Good luck Jill and we will see you in a week! Post love and get well wishes to Jill in comments.

The 6 week Zone Challenge ends today. But we hope you will all continue to follow the diet. We have heard great things from those who have doing the challenge. Make sure to weigh in today and do your measurements with one of the trainers. Great job all of you and keep up your hard work.....swimsuit season is just around the corner!!!!! We will have 2 winners, one who lost the most weight, the second one who lost the most inches.

REST DAY



What's wrong with this picture? Could it be that Wade is in a Globo gym? Could it be the guy behind him wearing a belt to do lat pull-downs? What's right about this pic is Wade wearing is Viking Crossfit sweatshirt at Gold's! Thanks for representing Wade!

GROUP WOD


Chantel always comes in with a good attitude and a great work ethic. Keep up the good work!

Warm-up
+
10 HSPU
+
Back squat
3-3-3-3-3-3

WOD
10 rounds
7 SDHP
7 Ring Dips



Remember that one of the most important things about ring dips is body travel. How far can we move our body weight up and down.

Warm-up + 10 HSPU
+
Front Squat
3-3-3-3-3
+
Tabata
Bottom 2 Bottom squats
Pull-ups
Knees 2 elbows


For those having the difficulty with the squat, continue to use the box or med ball to help you to remember to push your posterior back. It will also give you a good gauge on depth of squat.

Fight for Air Climb/ Tackle the Tower......have you signed up yet????

**Class times today0600, 0730, 0830, 0930 and 5:30 pm**

Warm-up
+
Split-jerk
2-2-2-2-2
+
WOD
4 rounds
1 minute row
1 minute deadlift
1 minute box jump
Rest 3 minutes


Natalie giving me a ride to the gym in the early days. Yah, my car broke down this day
(he he).


CLICK HERE TO CHECK OUT THE OFFICIAL BLOG FOR THE UTAH/NEVADA SECTIONAL QUALIFIERS FOR THE CROSSFIT GAMES 2010.

**Sorry for the odd 5:30 pm class time. This happens to be a day where all the trainers have obligations at their other full-time jobs. We wanted to at least squeeze in one pm class.

Warm-up
+
Deadlift
5-5-5
+
WOD
5 rounds for time:
10 overhead squats
15 back-extensions
15 sit-ups


Jeremy doing some knees to elbows; he always gives 100%.

A Big Welcome to Jeremy, Trent, Lee, Chantel, Ben, Bernie, and Liz! We're happy to have you at Viking CF training with us! Keep up the good work.

Not seeing results on the Zone? Take a look at what you're eating. Go back to weighing and measuring if you need to. If you're doing the Zone diet for weight loss, you really do need to pay attention and make sure you are getting the correct blocks with each meal and snack. Stick with it and the results will be worth it.

Limited classes today due to President's Day

0730, 0830 and 4pm and 5pm classes only.


Surprise wod!





Being in a wheelchair hasn't stopped U.S. Marine and Iraq veteran Hector Delgado from keeping fit. He does Crossfit. Read his inspiring story here...."Fitness as a Full-Time Pursuit" by James Wagner, The Wall Street Journal.


WEEK 6 of the Zone Challenge. Make this week count!

Make sure to check this week's schedule here....there are a couple of classes that have been canceled this week.

REST DAY

Group wod at 0900

Basic Movements Class 1000
For all new clients who have signed up as a new member





















Jason teaching Jim the ball clean at his Basic Movements class.

Warm-up
+
Snatches
2-2-2-2-2

WOD
21-18-15-12-9-6-3
Burpees
3-6-9-12-15-18-21
Med ball cleans


Eva T. showing us how to start the med ball cleans as John Brown watches to make corrections.
(Wasatch Crossfit level 1 certification).

CLICK HERE TO CHECK OUT THE OFFICIAL BLOG FOR THE UTAH/NEVADA SECTIONAL QUALIFIERS FOR THE CROSSFIT GAMES 2010.


BASIC MOVEMENTS CLASS TOMORROW AT 10 am!

Warm-up
+
Deadlift
3X5

WOD:
AMRAP 20 minutes
4 HSPU on the wall or 10 off of a box
12 pull-ups
10 knees 2 elbows


Not bad for a guy with bad shoulders.

Is CrossFit hard?
When people ask us if CrossFit is hard, we tell them to READ THIS. (Courtesy of Motorcity Crossfit)
Now what do you think is harder?

Basic Movements class this Saturday at 10 am. This class is mandatory for all new clients (clients who have paid and signed up as a new member of the gym,) to come learn the basic movements of Crossfit. There are several of you who need to attend this class. If you cannot make it please let one of the trainers know so we can make other arrangements with you.
If you are coming in to try out the gym for the first time you are welcome to come to the group wod at 0900.

Warm-up
+
3X3 hang power clean

WOD
4 rounds:
Push-ups 1 minute
Box jumps 1 minute
Lunges 2 minute
1 minute rest


Memories of 32 degree workouts and diesel exhaust in the old gym. Good times. ?

If you haven't met Will Mackintosh yet you will soon! He will be coaching some of the classes for us starting this week. Will is a Level 1 Crossfit trainer and has been Crossfiting for over 2 years on his own as well as with us here at Viking CF. He is a Firefighter for Salt Lake City and programs the workouts and does the P.T. for the UVU fire academy students. (It's great to know our future firefighters are Crossfitter's!).

Warm-up
+
500 meter row

WOD:
Push-jerk 21
Muscle-up 10
30 broad jumps
Push-jerk 21
Muscle-up 10

Can anyone identify this Crossfitter?

Warm-up
+
Weighted pull-ups
1-1-1-1-1-1-1
If you can't do weighted and you are doing assisted; try and do 10 chest to bar assisted pull-ups

5 rounds for time:
15 back squats ( men 95/65) ( women 45/25)
9 handstand push-ups if you can do them against the wall or 15 if you do them off the box
25 Double-unders if you do singles it will be 5 singles for every 1 double-under


3,2,1, Go!


Week 5 of the Zone Challenge. How is everyone doing?

Zone tip of the week: 1. Always eat within one hour after waking. You must eat a minimum of 3 meals and 2 snacks every day. Afternoon and late evening snacks are critically important for staying in the Zone. A Zone meal should give you 4-5 hours in the Zone, a Zone snack 2-2.5 hours. You must eat every 4-5 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren't hungry. That means your insulin levels are stabilized.

Rest Day

Group Wod at 0900

Work on Handstands and HSPU in your warm up.

50-40-30-20-10
Kettlebell swings
Sit-ups


Tonya looking and feeling strong at 37 weeks! Tonya is due in the next few weeks, keep up the good work Tonya!

**Sorry, we had to cancel the 0730 class today**

Push Jerk
3X3

3 Rounds
SDHP 15
Ring dips 7
Box jumps 12

Our doubts are traitors, and make us lose the good we oft might win,by fearing to attempt.
William Shakespeare

7 Rounds for time:
4 deadlifts (75% of single rep max)
12 knees to elbows




So, going off that great list from Monday's picture on how to be a better Crossfitter, we want to know how YOU can be a better Crossfitter?????? Post thoughts to comments.

(There is now a 6am class today)

Front Squat
2-2-2-2-2

"Franette"
42-36-18
Thruster 45/25
Jumping pull-ups
(Try to match your most recent Fran time.)


Cami looking good doing an overhead squat.