Warm-up + practice L-sit on rings

WOD

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Last done 10/13/09



Announcing our new location!

We want to thank all of you for being patient with us as our gym has been going through more growing pains. Our class sizes have been getting larger and our space seems to be getting smaller. We have been looking into locations to move the gym and expand our space. We have loved this location and it seems to be a good middle ground for all of you as far a travel. So we have decided to move into the main level of the building and take over Hansen Mountaineering's store space and they will be moving their store upstairs into our place. This gives us double the amount of space. The move should take place the middle of this month. We are really excited to have more room to accomodate our growing gym.
Thanks to all of you, our Crossfit family is growing and we have a great gym full of great people. Please continue to tell your friends and family about Viking Crossfit. You are all amazing!


Crossfit Endurance:

3+ Hours before or after the gym wod, choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Meet at Timpanogos High School's Track at 0900. (please be on time)

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

This wod will be scaled for each individual's skill level


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Today and throughout the year we honor those who have died in the line of duty by doing the Hero wods here at Viking Crossfit.

"For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can
become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes
laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to
my country. The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do
more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time".....read more here, Fallen But Not Forgotten.


Click here for this week's schedule

Rest Day

WOD

Diane
21-15-9
Deadlifts
HSPU


Alta Resort, Utah

We will have one morning class on Monday for Memorial Day.
Time and wod TBA.

Warm-up

WOD

500 meter row
21 double-unders
5 pistols each leg
400 meter row
21 double-unders
5 pistols each leg
300 meter row
21 double-unders
5 pistols each leg


Looking strong Emily!

June 12-Orem Firefighters 5K race.
June 2oth- P.G. Strawberry Days 5K race

Warm-up +pistols

WOD

25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups

Crossfit Endurance:

All sports do: 30:20 x 8 rounds, (30 seconds on 20 seconds off,) all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed! If you don't have a treadmill find a track or open road.

C2:Row 30:20x8

Warm up + pistols

Front Squat
5-5-5-5-5



Just a reminder.....Kids need to stay in the kids room at all times. We cannot have the kids playing on or around any of the equipment. We would feel terrible if something happened to one of them. Not only for safety and liability reasons, but other clients may not be done with their workout. We will be moving to a new location soon and hopefully have a larger playroom and Crossfit Kids.
THANK YOU!!!!

Why front squat?

Great for your Abs: Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core.

Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters.

The Front Squat imitates the catch position of the Clean. Front squats are a good way to prepare yourself for the Power clean and Squat clean.

(Sorry, no 0730, 5pm or 6pm class today)

Warm-up + pistols

WOD

4 rounds

1 minute
air squats
1 minute
back extensions
1 minute
sit-ups
1 minute rest



Don't forget to sign up for the Firefighter's 5K run on June 12. Click here to register. This will be fun to do together.

Crossfit Endurance:

3+ Hours before or after gym wod, choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Remember to scale accordingly. Ex: Run or bike up an 800 m or 1/2 mile hill.

"Lynne"
Bodyweight bench press (same amount on bar as you weigh)
Pull-ups
5 rounds for max reps.

There is NO time component to this WOD.

Last done 11/28/08

Lynne (Brendan G.) [wmv][mov]


Did you know that Cristiane has 4 kids and also does Capoeta (a Brazilian marital art)? She's one tough Crossfit women!

Here are some other tough women from the women's competition at the North Central Regionals.....[wmv] [mov]

And some tough men and women of all ages at the Northwest Regionals [wmv] [mov]
(WARNING: Explicit lyrics in the song on this video. You may want to turn down your volume.)

Click here for this week's schedule.

REST DAY


Look what is at the end of a rainbow.....Viking Crossfit!

(No Wod at the gym today.)

Run a 5k

Find a track or map out 3.2 miles in your neighborhood.


Stay safe in Iraq Jeremy. Keep Crossfitting!

Don't forget to sign up for the Firefighter's 5K run on June 12. Click here to register.

WOD

30-25-20-15

Lunges
push presses
SDHP with a KB

Push press and SDHP must be done unbroken. You will have to do a 400 meter sprint run for everytime you break-up your push press or you SDHP.

(Sorry, no 0730 class)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Choose ONE Of The Following Sports:

Swim, Bike Run, C2

Swim: SC: 12min, LC: 15min, U: 35min

Bike:SC-LC 60min, U: 80min

Run: SC: 20min, LC: 30min, U: 60min

C2: 25min

(Sorry, no 6pm class tonight)

Warm-up+ pistol practice

Shoulder press
5-5-5-5-5

Deadlift
3-3-3-3-3


Sergio has been without Diet Coke now for over a month! Great job Sergio, we are proud of you!

Is Sugar Bad for You?

Warm-up+ pistols

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang clean and jerk
Box jumps



Here is Wade's handstand picture that was on Crossfit.com's main page last week!
(Left side on London Bridge.) Enlarge Image

Crossfit Endurance:

3+ Hours Before CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

(Sorry, no 0730 class today.)

Warm-up + pistols

WOD

4 rounds:
14 ring dips or 7 muscle-ups
15 medball cleans
14 knees to elbows or 9 toes to bar



Yikes! That's a lot of sugar!
Check out how much sugar is in some of your favorite foods.....Sugar Stacks

Get ready for our next challenge......NO SUGAR! It really makes a difference in how you feel.

Click here for this week's schedule.
This Saturday will be a Crossfit Endurance wod to do on your own. Start getting ready for the Firefighter 5k June 12!

Rest Day
or....


Gotta love the 80's!

Group wod at 0800
Group wod at 0900
Group wod at 1000

Three class times today so everyone can make it in!

WOD

50 jumping pull-ups
25 push-ups
200 meter run
50 jumping pull-ups
25 push-ups
200 meter run
50 jumping pull-ups
7 HSPU
200 meter run
50 jumping pull-ups
7 HSPU
200 meter run


We love how Jenny is always smiling during her wods. Hmmm...it may be time to step up her wods. :) Sean looks pretty comfortable there in the background too.

Warm-up

WOD

30 burpees
10 pistols each leg
30 KB swings
10 pistols each leg
30 KB swings
10 pistols each leg
30 burpees


Laura looking strong with her shoulder presses.

"Annie"
50-40-30-20-10
Double unders
Sit-ups

Last done on 1/18/10


Welcome Tom to the gym. We also want to welcome Annee, Jeff, Sean K., Jenny O., Alexis H., Ryan D. and Jeff B. We are happy to have you here training with us at Viking CF!

What is CrossFit?

Crossfit Endurance:

3+ Hours After your VCF wod, choose ONE of the Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.

Warm-up+ pistols

WOD:

Bench press
5-5-5-5-5


Jeremy shows how to practice pistols off the side of a box.

(Sorry, no 0730 class today)

Warm-up+ pistols

WOD:

For time:
30 Wallballs/ unbroken
7 push jerks
20 Wallballs/ unbroken
7 push jerks
10 Wallballs/ unbroken
7 push jerks

Every time you stop or break up your wall balls it will add 10 burpees to the end of the WOD.


These men are 70's big. What is 70's Big?.....Read here.

Start getting ready for the Firefighter's 5k race next month! We want everyone to sign up and we will run this race together as a gym. This is a great goal for everyone to work towards. With your Crossfit training.... You CAN all do it! It's only $15 if you sign up before June 1. You can bring your registration form and money to the gym and Angela will turn them all in for us. We are making it easy for everyone to sign up. No excuses. Sign up here.....Orem City Firefighter's 5k run....June 12, 2010

Crossfit Endurance:

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD, Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x2k, 2 min Recoveries, Best possible pace

Run: 4x400m, 2 min Recoveries, Best possible pace

C2: 2x1000m, 2 min Recoveries, Best possible pace

Tip: Sprint intervals like these also help with your endurance/long distance runs, biking,etc.

Warm-up+ pistols

"Christine"
3 rounds
500 meter row
12 body weight deadlifts
21 box jumps


We of the sisterhood of Viking Crossfit:

-Promise to help each other reach our goals, to never give up, and to push harder each time we go.

-We promise to keep our chatting to a minimum of 10 minutes before each workout.

-We promise to laugh at each others stories and learn from our mistakes

-We promise to be there for a shoulder to cry on or for a girls night out.

-We promise to run for your water bottle or pukie, whichever is needed worse.

-We promise to keep an eye on the playroom when other Viking moms are in the middle of a hard wod.

-We promise to hold toddlers and wipe snotty noses when mom is dead-lifting 205 pounds, and to help keep the floor clean from preschool graffiti artists.

We are Viking Crossfit Women and We Rock!

-By Taryn M.
"It's Never to Late."

Click here for this week's schedule. Please note: The 6am class will have a rest day on Wednesday instead of Thursday this week.

HAPPY MOTHER'S DAY !

Basic Movements Class at 0800

Group wod at 0900

WOD

4 rounds
10 overhead squats
400 meter run
Max pull-ups

Warm-ups+ pistols

WOD:

2K Row

Good luck! The goal is 7 minutes.



Read here.....Bringing out the athlete in all of us.

There is a Basic Movements class tomorrow (Saturday) for all new clients to attend. If you cannot make it please let one of the trainers know. All new clients need to attend a Basic Movements class, preferably within a month after sign-up.

Warm-up + Pistol practice

Thrusters
3x5

**PLEASE DO NOT DROP YOUR WEIGHT FROM OVERHEAD!***


Nancy, Laura and Amanda

Remember to scale as needed. Ex: If you're not ready for a 20 minute run, run 10-15 minutes.

WOD:

1min row

Rest 30 sec

1min GHD/Abmat sit-ups

Rest 30 Sec

1min Jumping pull-ups

Rest 30 Sec

1min Burpees

Rest 30 Sec

1min Medball cleans

Warm up + Pistol practice (one-legged squats)

AMRAP 10 minutes
20 double-unders
10 box jumps

Warm up + practice skill-of-the-month

WOD:

5 rounds
Back squat, 3 reps
20 ring dips




















Welcome Jeanie to the gym!


Crossfit Etiquette

CrossFit gyms as a rule are not that big on formality. Shirts? On or off, go for it. Cussing? If it's toned down. Grunts, groans, screaming? Hey, whatever gets you through the WOD. Blood, sweat, tears? Short shorts, long shorts? Whatever floats your boat, man. Chalk? My life is covered in it. Just keep the powder-puffing to a minimum.

However, there are a few points of etiquette that should be covered. Good sportsmanship, support, and respect. That’s it. That is what we demand at [Viking CF] as well. Well, that and blood, sweat, and tears…but you can keep your firstborn. Seriously folks, all three points go hand in hand and are pretty much a no brainer.

1. Maintain good sportsmanship at all times. Don’t whine about the WOD being hard. I know it’s hard, I programmed it. Everyone else knows it’s hard, they are doing it. Do not get overly upset if you don’t make a lift. Do not angrily slam the bar to the ground, kick or hit it or any other equipment. Do not pout or sulk or walk around cursing. There are legions of people out there that would practically kill for the ability to attempt the lift that you are crying about. Don’t argue with a coach over form or ROM. Just do the rep again. First off, the coach is right; secondly, it’s only going to make you stronger; and besides, it’s only a workout anyway. And never ever whine about the record board. That is about as crass as it gets.

2. Respect. A CrossFit box is a temple. It is a place where lives are literally changed. We have all experienced this first hand. Treat it as such. No, you don’t have to whisper or light a candle or get down on your knees (you’ll be flat on your back soon, though). But, have some respect. Clean up after yourself and don’t leave your stuff lying around. Erase your scribbles off mats. Clean your blood off the bar and your sweat off the floor. You know, respect.

3. Support. Hey, listen up, just because it’s last doesn’t mean it’s least. You don’t have rivals here, you have teammates. You don’t have competitors, you have people who push you to do more, go faster, be better. Support them. Don’t just talk about yourself and your numbers, ask them how they are, what big lifts they have done recently, how is their training going. If you are done with your workout, run with someone on their last leg, gather around and cheer them on their last rep. Slap hands and pat shoulders, telling people what a great job they did, and mean it. If you see someone new, be friendly, introduce yourself, don’t be a hifalutin rock star. Try to remember how you felt at your first class. Absolutely be stoked about your progress and scores, but be stoked about everyone else’s too. If you are just hanging out, help out, never be too cool for school. Support. We are a community, folks, a pretty great one. And that is thanks to all of you here at Viking.

- blog entry from Crossfit West Santa Cruz.

Click here for this week's schedule.

REST DAY




The Skill-of-the-month is Pistols. What is a pistol?
Read here. Watch here.