Warm-up
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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!).
The 5th Annual Fight for Air Climb, formerly known as Tackle the Tower, will take place on February 27, 2010 at the Wells Fargo Center in downtown Salt Lake City. The Fight For Air Climb is a 23 floor climb, which is a fundraiser for the American Lung Association in Utah. The funds raised help to support and sustain our programs. Click here for more details.
This would be a lot of fun to do together. If we have enough people interested we could sign up as a group. Post to comments if you are interested. We have heard this event is a lot of fun!
12 comments:
I would love to try and do the climb. So I'm in.
Jason and I are in too. Jason's going to wear his fire gear. Hoo-RAH! If we sign up as a group we could all run at the same time.
Awesome! Wish I were going to be in town, sounds like quite the workout!
Heck yeah!!! I'll do it. This is what I wanted to do really bad last year.
I totally remember that WOD. It was one of the WODs that Cody put me through a few weeks after I separated my shoulder. 4 rounds of 400m run and 50 air squats. I don't miss the 32 degrees or the diesel exhaust but it was nice in the spring and early fall to be able to open the garage door and have the sun shining in. Yeah I'd say they were good times! I wanted to do the Tower this year but unfortunately I'm on shift that day. Did it a couple years ago and it's a cool experience. The nice thing is that even in full gear it doesn't take to long. The hurt is over before you know it.
Actually I really liked the old gym!!! It had that sadistic crossfit feel to it, like you were in dungeon or cave or something. The new one is nice too if you are in to things like A/C and heat when its cold.......LOL!!!!
Blake
Would love to do the climb, but I have Army training that weekend. Sounds fun though. Just wondering. But aren't the CrossFit Sectionals that same weekend? Anybody planning on competing in them? Hint, hint, Trainers?
I'm not saying... I'm just saying...
Wade
I would really like to see Jason compete in the sectionals. It's just sooooo hard for us to find the time to really train for a competition like that. Someday. :)
And as for TACKLE THE TOWER....you can ALL do it and should do it. Come on, it's for a good cause too.
I miss some things about the old gym too. I really miss the bay door. It was so nice to have that door open during wods and runs. I also miss the runs we did there. That short little hill at the end was awesome. I miss the Pukie wall and the white board with the top scores on it. Good times.
Great job everyone this am. You all did well on the hang power cleans and you all worked really hard through all 4 rounds of the wod.
I agree with Blake. I always felt tough working out in adverse conditions, and the bathroom gave my immune system an intense workout too!
Oh the bathrooms!!! I DO NOT miss!!!!
I had to do this wod at home today inbetween running kids to BB practice, B-day parties, etc.
RX= 480. Hurt so good. (Would have been better to do at the gym though, just not the same at home)
Who is the sexy guy doing a squat? ;)Great work out. Kicked my trash as usual. I have some pretty good shin splints going on from the double unders. lol It was fun to be able to keep track of the time and watch everyone push through this. This WOD felt worse then what it looked. I am also glad I was finally able to get Becca to come in. She loved it! I thought her comment was cool for someone new.... she said I am glad he told me to do 2 more because if it was just me I would not have done it. Gotta Love Crossfit!!
Strong work by everybody in the pm classes. Everybody pushed through it even though it was obvious that they were hurting. Pretty awesome to see. Good job to Bernie and Becca who were on their third and first time Crossfittting and did a great job. Hope we see both of you on a regular basis. I will say this, I've gotta start doing the wods before class. It's a real mind game to see everybody hurting and know you have to do the WOD. Pretty much obligated to do it after you spend three hours telling people they can do two more. Thanks Jessica for throwing that comment back at me as you guys were leaving:) Blake, I guess I owe you some lunges, I never got close to 85 let alone the 90 something you were demanding. Put it on my tab. I'm looking forward to learning more about everybodies strengths and weaknesses so I can better help each of you attain your goals. Sooo, to end my novel I finished with a total of 468 and then laid on the floor and tried not to cry like a baby.
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