Warm up + 75 burpee pull-ups
5 Rounds
2000m row
42 shoulder press
The Skill-of-the-month for April is The Snatch. Snatch [wmv] [mov]
Starting next week we are going to start posting Crossfit Endurance wods that you can do in addition to your regular Crossfit wods. Many of you have commented on how you would like to improve your endurance and many of you are training for 5k's and marathons this summer. These wods you can do in addition to your regular Workout of the Day or you can do them 2-3 days a week. We will post them on M,W,F but you can choose when to do them. If you are training for a bike race, marathon or triatholon....don't stop doing your CF wods! Do them with the Crossfit endurance wods and you will not only decrease the amount of time you have to spend training, but also reduce the risk of injury. Check out crossfitendurance.com and get familiar with how the program works.
Girls night out this Friday at 7pm at the Garcia's house. We're going to watch "New Moon" and hang out. 1568 north 375 east. PLEASE RSVP, I would like to get any idea of how many of you are coming. It will be fun to hang out together outside the gym and get to know each other better. :)
If the weather permits, we will be doing Murph on Saturday!
100 Thrusters for time
Men65#/Women 45#
Power Cleans (Work up to 75% of 3 max rep)
3-3-3-3
5 Rounds
8 Ring dips
30 Jumping pull-ups
20 sit-ups
"He is able who thinks he is able."
Warm-up
"Helen"
3 rounds
400 Meter run
21 Kettlebell swings 55#/35#
12 pull-ups
(Sorry, no 4pm class today)
James and Jenn in Sunny California.
BASIC MOVEMENTS CLASS 0800 *
GROUP WOD 0900
*The Basic Movements class is for all new members who have recently signed up and need to learn the fundamental movements of Crossfit. Please try to attend if you have not made it to a Basic Movements class yet.
Ladies night out next Friday, April 2! We are going to watch "New Moon" at the Garcia's house. Mark it on your calendars girls. (Sorry men, maybe you can come next time.) :)
21-15-9
One arm snatches (each arm)
42-30-18
Double unders
The look on Justus' face says it all! Justus is new here at Viking CF and he has been hitting the wod's hard. He does competitive sport Karate and also owns a Karate studio in Lindon. His wife Katrina just signed up this week too. Welcome Justus and Katrina!
We have added a Basic Movements class tomorrow morning at 0800. This class is for all new clients who need to learn the fundamental movements of Crossfit. Please try to attend.
What is a Firebreather?
"When a 95 pound bar is sitting at the top of your chest, cutting of your ability to upload oxygen, and you make the decision to keep doing thrusters even though you almost passed out 10 seconds ago....YOU ARE A FIREBREATHER.
When you jump on the pull-up bar without taking a "recovery drink" after running 400m and doing 21 Kettlebell swings, even though it feels like your heart is going to explode, your knees are shaking, and you've lost your peripheral vision...YOU ARE A FIREBREATHER."
...Read more here. (courtesy of Crossfit Alexandria)
Pull-ups
15-12-9-6-3
Deadlifts (50% of max)
3-6-9-12-15
We have had a lot of new people drop in this week to check out the gym. Thanks for coming in to see what Viking Crossfit is all about. We hope to see you all again soon!
Warm up + 1000m Row
Shoulder Press
1-1-1-1-1-1-1
Christiane does some virtual shoveling. She started the Zone diet last week and says she is feeling great. Keep up the good work Christiane!
Ladies.....we are going to have a girl's night out coming up soon! We are going to have the movie premiere of "New Moon" at the Garcia's house in the next week or two. I'll post details soon so you can mark it on your calendar!
Deadlift
3X3
WOD
3 rounds:
15 squat cleans
50 sit-ups
10 minute time limit so be careful what weight you choose. If you don't finish under 10 minutes you will post a DNF/ did not finish.
"The Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
Compare to 11/09/09
Filthy Fifty...[wmv][mov]
Click here for this week's schedule.
Please be on time for classes so we can get them started in a timely manner. Thanks!
Rest Day
Basic Movements Class 0800
Group wod 0900
Check out this great pic of Cami and Cori....two of our tough Viking women!
The Basic Movements class is for all new members who have recently signed up and need to learn the fundamental movements of Crossfit. Please try to attend.
With a continuously running clock do one Clean & Jerk the first minute, two Clean & Jerks the second minute, three Clean & Jerks the third minute... continuing as long as you are able.
Compare to 11/10/09
We saw a lot of you tear your hands yesterday with all those pull-ups. Read these articles to help keep your hands in good shape and prevent blisters and tears.....Hand Care
Tomorrow (Saturday) at 8am is a Basic Movements class. This class is mandatory for all new members who have signed up. Please try to attend if you have not made it to a Basic Movements class yet. We will be teaching the fundamental movements of Crossfit. Let a trainer know if you are unable to attend so we can schedule you for the next class.
**There is no 0730 class today**
AMRAP in 20 minutes: (As Many Rounds As Possible)
10 pull-ups
21 kettlebell swings
10 push-ups
Compare to 8/5/09
Great pull-up Ori!
We've posted this article before but it's worth reading again.......Don't Quit.
This Saturday at 8am is a Basic Movements class. This class is mandatory for all new members. Please try to attend if you have not made it to a Basic Movements class yet. We will be teaching the fundamental movements of Crossfit.
Wear green today at the gym.....or else!!!!!!!!
Back Squat
1-1-1-1-1-1-1
**Just a reminder....there is no 6am class today**
The ladies in the am class are really doing well on their double-unders.
WOD:
30 wall balls (unbroken)
50 jumping pullups (unbroken)
25 burpees
Every time you stop on your wall balls, it adds 10 burpees to your total at the end. You have 5 seconds to switch from wall balls to jumping pull ups. If you take longer than 5 seconds to get started on jumping pull ups, it adds 10 burpees to the end of the workout. Every time you stop on your jumping pull ups, it adds 10 burpees. This workout is easy... just don't break up your wall balls or jumping pull ups and you will be fine.
Allison and Kyson in the Basic Movements class.
We want to welcome all the new members who have recently joined our gym.....Allison T. , Kyson A., Trent C., Cristiane S., Lee G., Kevin B. and Justus L. We are excited to have you here training with us!
Warm up + Work on HSPU
3 Rounds
7 Turkish get-ups
12 Deadlifts
15 Knees to elbows
Compare to 11/23/09
Sammy doing some good thrusters. Sammy stopped eating sugar last week and says she feels so much better off of it. Hmmm...sounds like a good challenge to do next with everyone.
Click here for this week's schedule. We are short a trainer this week so some classes have been canceled. The 6am class will have a rest day on Wednesday.
REST DAY
WOD
500 meter sprint row
25 HSPU
100 sit-ups
Yah...we post unflattering pics of ourselves too.
Warm up + work on skill-of-the-month: HSPU
1 minute ball cleans
30 sec rest
1 minute ball cleans
30 sec rest
1 minute ball cleans
30 sec rest
1 min KB swings
30 sec rest
1 min KB swings
30 sec rest
1 min KB swings
Wade got a PR on his Deadlift this week....400 lbs! Great job Wade. Next time we will get a picture of that. A lot of you have got PR's on your wods this week. Make sure to write them on our new PR board.
What would life be if we had no courage to attempt anything?
Vincent van Gogh
35-30-25-20-15-10
Virtual Shoveling
Box Jumps
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Virtual shoveling [wmv] [mov]
Women and Strength Training
Women’s bodies respond differently than mens when it comes to strength training. One of the most common concerns for women when first beginning CrossFit is the possibility of “getting big” lifting all that heavy weight; but experts say otherwise:
“Muscles cannot get “longer” without some rather radical orthopedic surgery. Muscles don’t get leaner—you do. There is no such thing as “firming and toning.” There is only stronger and weaker.
The vast majority of women cannot get large, masculine muscles from barbell training. There is such a profound difference in male and female testosterone levels that the strength differences between men and women are almost entirely accounted for by hormone level.”
So what you CAN expect to get out of CrossFit is what you are told by your coaches when you first sign up: “You WILL get in the best shape of your life”. It takes some hard work though. We know the secret to fitness and health, and we also know all the hard work is well worth it.
“As CrossFit grows and it becomes harder to ignore the results of honest work done at high intensities, the media are taking notice. You pretty much get out of an effort what you put into it. Effective exercise is more like training for athletics and less like lying around on the floor.”
-Quotes from the Crossfit Journal
Deadlift
1-1-1-1-1-1-1
New clients will be working on mechanics and not max weight.
Jeremy has made great strides in improving his air squat.
- Mario Andretti (Italian-born American car racer)
Fran
21-15-9
Thrusters
Pull-ups
Dear Fran,
I have to admit, it was not pleasant seeing you today. The last time I saw you was about six months ago and I thought we had a pretty good experience. To be quite frank, I don’t think things are going to work out between us, but first let me explain why...
Read more of this funny article from Crossfit Southbay... "Dear Fran, I hate you."Click here for this week's schedule.
Rest Day
Sergio taking a rest between his Tabata push-ups. We all know how you feel Sergio!
Group wod at 0800 (Note time change)
(Class times today: 0600, 0730,0830,0930,5pm and 6pm)
Front squat 60% of max
2-2-2-2-2
10 minute AMRAP:
SDHP 12
Burpees 15
Meet James.....our next Firebreather. When he's not on duty at his P.D. job or S.W.A.T, you will find him lifting some heavy weights here at Viking.
Amy lost the most weight of 11 pounds. She also lost 1 inch on her hips and 3 inches around her waist. Ben lost the most inches: 2.5 inches around his hips and 4 inches around his waist.
Great job Amy and Ben! They will both receive a $25 gift certificate to University Mall.
Cami J. and Lina T. were close behind and we wanted to also tell them great job on their hard work. There were many of you who lost 5-7 pounds and lost inches around your waist and hips. We encourage you all to stick with it and really work on reaching your goals. You can do it!
***The Group wod tomorrow (Saturday) will be at 0800 instead of 0900 this week***
WOD
10 Push Jerk
50 Jumping pull-ups
8 Push Jerk
45 Jumping pull-ups
6 Push Jerk
40 Jumping pull-ups
4 Push Jerk
35 Jumping pull-ups
2 Push Jerk
30 Jumping pull-ups
Taryn's looking really strong lately. If you haven't checked out Taryn's blog yet, you really need to. She blogs about her trials and successes with Crossfit and life. It's smart, funny and honest. Read and laugh....."It's Never Too Late" (Make sure to read her older posts too.)
Max thrusters
25 double unders
Max ring dips
25 double unders
Max pull-ups
25 double unders
Rest 2 minutes
Repeat
Some rare footage of the 6am class. Dave and Preston do "Nasty Girls".
William Ward
(Sorry, no 0730 class today.)
Weighted pull-up
2-2-2
WOD
5 rounds:
10 Snatches
8 Knees 2 elbows
6 HSPU
RX= knees touch elbows and head touches floor.
The Viking women Tackle the Tower last Saturday.
Click here to see results.
Utah/Nevada Sectionals Day One WOD Recap ... [wmv] [mov]
