(An 0930 class has been added today. Sorry, no 4pm class today.)
3 rounds:
1 minute jumping pull-ups
1 minute kettlebell swings
1 minute sit-ups
1 minute rest
(Go hard....then try to match your reps the following rounds.)
Love the intensity Monica!
Top Ten Fitness Facts......Things you should know about exercise.
There will be a Basic Movements Class Saturday at 8:00 am for all new clients who have not attended the class yet. See you there!
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15 comments:
Camie told me Erick was going to do a 9:30 class?
There IS an 0930 class now. Thanks Erick.
Hello, my friends. It's me, again. The CROSSFIT PHANTOM! I've noticed that a couple of you have settled on "Ben" as my alter ego. Nice try...but you'll just have to think a little harder. I promise in the coming days to reveal my true identity as soon as I settle on a catch phrase to match the power and humor of the one you call "Wade". Until then, I must remain in the shadows. Oh, I walk among you, to be sure. I sweat and suffer with you daily. I love the Crossfit lifestyle. I especially love the people of Viking Crossfit. They deserve only the best posts which should include a good catch phrase. Until that day, continue to work hard on your Viking Transformation. I am watching...
(ok, that last line was a bit creepy, I admit it :0)
I'll see some of you tomorrow. Will you see me?
Speaking of Wade...where are you? I miss your posts :)
Seriously, my legs are already sore from the wod today. Which means in 48 hrs I won't be able to walk! I guess I haven't had a good leg workout in a while. I didn't think Thursday's wod would get me like that. I'm going to go use the foam roller right now. Hurts so good.
Whoever programmed the lunges, squats, back ext wod is the spawn of satan. Its been about 6 1/2 hours and my legs are still to fatigued to walk up and down the stairs like a normal human being. Laying tile this evening was even less fun than normal with legs that feel like this.
Phantom, the whole love the people, I am watching thing is kinda creepy stalkerish. I'm not gonna wake up in the middle of the night and find you standing at the foot of my bed am I? If I am let me know so I can make sure I'm wearing something sexy.
Well Will this WOD is a main site WOD. We had to adapt it by changing the lunges from a set distance to actual set amount of lunges. So you can blame Greg or Lauren Glassman. I have a feeling they would enjoy the fact that you can't walk because of the WOD. Good luck the next two days.
For me it wasn't so much the lunges but doing the air squats right after. No power in the legs.
Will, you crack me up! lol
Crossfit Phantom to Will..."Homey Don't Play That!"
(Oooh, you gotta love a 1990's "In Living Color" reference)
By the way, I'm going for a "mysterious/humor thing, here. If I crossed over into creepy, my apologies. The Phantom will do better next time.
Phantom, out
PS- I enjoyed the workout this morning (a clue?)
Have to do this WOD at home today, what your guys scores so I have something to go off?
Phill
Okay, if anyone still wants tickets to expo let me know. I will not be a able to get on email to forward anymore until tonight. But I have printed a few extra and have in my purse if you decide to come last minute. Our booth turned out soooo amazing. Wish us luck!!!
Oh yeah my number is 801-762-7967 I will not probably be able to answer phone but I can sneak in some texts. You know gotta look professional and all lol
Mandy,
Could you please send two my way? My email is tzmyatt@gmail.com. Have fun today, good luck with your booth!
Taryn
Thanks for the wod on Th, now I have an excuse to not do laundry, I can't go down the stairs!!!!! HAHAHAHAHA!!!
Phill, if it isn't to late for you times ranged from 11:02 up to around 20 minutes. Seems like 15 was around the average.
WARNING!!! WARNING!!! WARNING!!!
Do not lay down on your living room floor on your stomach. It took me about 5 minutes to find a way to stand up without screaming in pain. Every muscle in my lower body hurts and it isn't getting better... its getting worse.
So, my recommendation for tomorrow's WOD is:
-AMRAP of Leg Foam Rollers for 20 minutes.
I'm not saying... I'm just saying... (that's for you VCF Phantom)
"The One Called Wade"
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