"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.
33 comments:
Jim H. said...
I have a confession to make to all you VCF bloggers out there. A bit ahead of schedule, I must admit that I am the "Phantom". I say "ahead of schedule" because I had a (hopefully funny) "big finish" to my reveal planned for next week. Unfortunately, I just learned that someone used the VCF Phantom character to post something inappropriate about Mandy yesterday and signed my name to it. I never saw it before it was removed, but I was brought to the knowledge of it with other posts from yesterday. The posts yesterday didn't make any sense when I first read them, but Natalie filled me in (see yesterdays posts) that this event had occurred. I consider Will and Mandy friends and would never post anything inappropriate or hurtful. Anyway, I'm sorry the joke came to a sudden and tragic end but it had to, to stop any additional posts using the Phantom character as a cover. Before this unfortunate ending, I hope I gave some of you a couple of laughs. That was my only intention. I love VCF and would never do anything to hurt it's reputation or anyone attending and benefiting from it.
Again, my apologies...
Hi Jim!(it posted to soon before I finished, mouse, arrow ran over post comment or something)That is funny that you were the phantom. You gave us lot's of laughs.
Don't sweat it Jim...we knew it wasn't the real Phantom that posted last night. :) Did you come up with your catch phrase?
Jim said...
I had it narrowed down to a few. My intention was to have the Phantom post his top 3 and let the public decide. My personal favorite (but unlikely to win the vote) was from my favorite Will Farrell movie...
"60% of the time, it works everytime"
As far as the other choices, I'll leave that to your imaginations.
Wade is still King of the catch phrases...LONG LIVE THE KING!
Jim, I think that's a great catch phrase. It made me laugh anyway.
Goodbye forever Phantom! You will be missed.
Jim said...
Thanks Amanda. As long as VCF is in a location with a creepy basement under-belly and questionable bathrooms (sorry Nat!) the Phantom is never REALLY gone. Kind of like Santa Claus...
Ok...maybe that's a stretch...
Nat, no Crossfit Endurance today? No worries, I've got a lot of others to make up.
Jim I like the catch phrase, run with it dude. Thanks for the laughs!
Oh...Amanda...sorry I'm still getting used to posting the endurance wods. It's up now. :) Keep up your good work!
It's all fun and games until someone say's something inappropriate. Jim, I loved the whole Phantom thing and I am sad we are not going to get the grand finale. I always looked forward to your posts, so sad someone had to ruin it.
Jim said...
Thank you, Jeanie, for your kind words. My thoughts were to continue developing the character and branding it. A clever logo would be created- soon followed by T-shirts, posters and eventually a reality tv show. All in a cooperative crossover marketing deal with VCF, of course. But now my dreams have been dashed upon the rocks by an unfortunate party pooper. That's life in the blogs, I guess...
lol I still think we should do phantom shirts bwa ha ha ha
Jim said...
How does "Phantom Crossfit" sound? Not bad, eh?
I did a class of Zumba tonight, holy smokes! It kicked my bahooki big time, I considered it my "endurance" wod for the day. Ha ha,
No. Seriously, it was hard.
Hey, I love the idea of some Phantom Crossfit shirts. I'll buy one.
T I have done that. It is a butt kicker. I loved it! :)
Jim to Taryn....
The name of the great doctor who repaired my shoulder was
Dr. Wayne Mortensen. 801-225-8494. My shoulder was a bit of a mess with bone spurs, etc. He fixed it with arthroscopic surgery. Within two months I had the shoulder of a 20 year old. Too bad the rest of my body parts are in their mid 40's...
This guy is one of the nations best. Hope this helps...
Jim
Jim, we learned you are a fantastic writer and crossfitter! The phantom will be missed.
Lina
Jim said...
Thanks Lina! I'm thinking about opening "Phantom Crossfit" in the near future. It will specialize in the "over 40" crowd. You know, a place where instead of doing a strict warm-up we all just stand around and complain about what hurts. Every wod is scaled down- no exceptions. No good looking police, fire or military allowed. No one cares how fit you are, etc. A place where real under achievers (like me) feel at home. It's just a thought... ;0)
Oh my! Day 2 of the zone. I'm grouchy and tired. A little forewarning would have been nice. Oh well. On a happier note, I was able to take 35 seconds off my last "Annie" time. I have a few battle wounds, but am getting somewhat better at double-unders; still one at a time for the most part. James got a chance to do "Annie" as well. Unfortunately, I forgot what his time was. He said he's getting much better at double-unders. He was able to do 24 in a row. Tomorrow is my rest day. See you all Saturday!
Hey, Dr. Mortensen did surgery on my shoulder too. It's been awhile. I was 16 at the time.
I meant day 4 of the zone. See? I can't even think straight. Can't wait to work in this fog... Alright, Jason and Natalie, I promised you 2 weeks. I'll hang in there. No more whining.
Jenn, good job on staying with it! Once you are off of most of the sugars and are used to the zone, it rocks! I love it and do remember my first couple of days (I've gone off and back on a couple of times....). You are a Viking Woman, you can do anything for 2 weeks!
PS. All of my guesses were wrong on the Phantom! (Good job Jim for keeping us entertained, it was awesome.)
Okay Angela and Jenn you guys are my heros. I keep trying to do the zone thing and I struggle. I need Will Power. lol
I thought the real phantom was Ben or Lee. lol Blake for like a minute. lol lol
How did I get thrown in to this crap...
Hang in there Jenn, you're going through the "detox". Read "Tips on Starting the Zone diet" in our Zone Tab. You may feel foggy, cranky, tired and maybe hungry for the first 3-7 days, but then you feel GREAT! I promise. Angela....I'm so glad you're on the Zone! And may I say you're looking real good too. You've leaned out lately and you can really see a difference. Keep it up!
Taryn part of the reason your Zumba class was tough is because you have the Crossfit mentality. When you go to a class like that you aren't a slacker you go and work. Your approach to working out has changed.
It goes along with feeling sore. We don't feel like we are doing anything unless we feel a little sore now.
Also did Annie this morning after the 6am class and when I got in the shower after oohh man, ouch. Everyone that does the WOD will know what I am talking about.
I guess I never thought of it like that, thanks!
I loved this WOD. It is one of my favorites now. This is the second time I did it with the double unders and I took off almost 5 minutes off my time.
I loved this WOD today. It is one of my favorite ones to do now. This is the second time I have done the double unders in this WOD. I took off almost 5 minutes off of my last time.
I was just so excited about my time that I had to post it twice I guess. LOL It didn't look like it posted it the first time so I wrote it again.
Yeah, I was really happy with today's WoD. Don't get me wrong it was no 6 min like these crazy double-under experts, but my DU's have really improved and I too knocked 5 minutes off my Annie time.
Nice job Clark! It always feels nice to accomplish something good.
Post a Comment