(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.
19 comments:
This is gonna be a good one. I like Wallballs. Well until I am doing them. eeeeek!!
Love the pic.
Phantom, here...
I'm not sure how you obtained photographic evidence of me, but I'm unhappy about it. I won't tell you which one of the three handsome bruts pictured above is me. Just let your imaginations run wild...
Don't worry, ladies. There is clearly enough of the Phantom to go around.
Of course, I'M JOKING! The Phantom has been a dedicated VCF'er for many months, now. I'm in much better shape than those 70's sides of beef, thanks to the one's you call Jason, Natalie, Will and Cody. (No Erick? Another clue to my identity?) The Phantom has better things to do at 6 in the morning than unbroken tabata virtual foam C2 box mats.
Until next time, my friends...
Hmmmm...So Phantom, you are male, not a morning person, and at least around 30 years old due to your knowledge and references of the '80's. I'm also guessing your quite a clean person, due to your disliking of our bathrooms. Am I pretty right on? What do you do after Crossfit?
Bring on the wallballs! See some of you tomorrow!
Phantom to Natalie...
Right on all counts. As to what I do "after" Crossfit? Mostly lie on the floor in the fetal position in a puddle of various liquids crying like a school girl. Does that help?
I didn't read the 70's big article but I'm guessing it has something to do with the porn star 'staches! Mandy isn't in the room to censor my post so I'm guessing I'll get a funny look for this one.
I really wish I could pull off the look of the dude on the right. He looks bad ass.....Maybe if I ever get to go to the task force I will try that look out... :)
Oh yeah, Blake rockin the polyester pants! With the "stache of course
The singlet on the left with the weight belt should be the standard uniform of Viking Crossfit. Its unisex and functional.
I don't think the wonderful women of VCF want to see us men smuggling grapes in an outfit like that. Just a guess on my part...
Jim said...
That last comment was mine. I didn't want Will to get in trouble with Mandy...
Jenn...
Are you out there?
Hey, just sent James' package so hopefully he likes it.
Also I just realized the wallballs were supposed to be 50 30 20. My mistake we will make up for it next time.
Ha Ha Ha! That is a good one Jason. Very funny joke. Ha Ha Ha! Funny one... you are joking, right?!
I mean... I'm not saying... I'm just saying...
Wade
I love this picture! And notice the socks on the guy wearing the singlet...cool socks help you lift heavier. It worked for me yesterday! Try it, you'll like it.
And Blake, I'm glad you finally like a picture that I posted of you....I'm talking about the guy on the far LEFT of course. hahahaha
Those look like standard CrossFit issue "heavy lift day" shoes too.
Wade
I think we should have a contest at the gym who can grow the coolest mustache like the ones these guys are sporting. LOL. I can just see Blake, Will, Jim and all you guys with big ol' "porn" staches! (maybe Phantom too)
Dang I'm so mad.. I didn't put James letter in the package... Shoot...
HI! Yes, T, I am here. I was in Kentucky last week looking at wedding venues and dress shopping. That's right, dress shopping! It's starting to feel real now... nerves and all!! But, I am back and ready to kill some VCF wods! Well, as soon as I work back up the muscle I've already lost over the past week. :(
Sabrina, I'm sending another package soon. I can add your letter in if you'd like.
I spoke with James this morning. He did today's wod rx'd in a little over 6:00. He said he used 135 for the push jerks. He's also playing trainer to his team and said he tried to explain the push jerks, but doesn't think the correct info was conveyed, so his guys did a push press instead. They're all doing well. He is thinking they're going to be moved in a month or so. They keep the guys in each area for about 3 months or so, in order for everyone to get some rest and/or experience. Pretty much anywhere his team is moved from this point will be a lot less busy. Let's all keep our fingers crossed and again, keep them all in your prayers. Thanks to everyone for sending things! I know he'll truly appreciate everything! And this is why we love VCF, it's like a big family!Thank you all for the bottom of our hearts!!
It's the steroids. They turn the kiwis into grapes.
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