CHECK OUT OUR NEW WEBSITE AT WWW.VIKINGCROSSFIT.COM

Crossfit makes it on CNN......"CrossFit: Not Your Average Gym"

Yikes! Guess who's hands bare these Crossfit battle scars?

Read....Hand Care

0800 Basic Movements Class for all new clients
0900 Group wod


Hmmm....who is this? And why is he hiding his face?

Warm-up + L-sit

WOD

Three rounds

500 meter row
400 meter run
25 burpees



Good luck Heather in your weight lifting competition this weekend in St.George!

Good luck all of you who are running in the Ragnar Relay this weekend!

Don't forget.....BASIC MOVEMENTS CLASS THIS SATURDAY AT 0800 FOR ALL NEW MEMBERS!

Warm-up L-sit

WOD

The goal is to do this unbroken!

50 box jumps
25 KB swings
15 Wallballs
20 KB swings
20 Wallballs
15 KB swings
25 Wallballs
50 box jumps



Wade demonstrates great hip extension on his snatch.

BASIC MOVEMENTS CLASS THIS SATURDAY AT 0800 FOR ALL NEW MEMBERS!

Warm up + L-sits on the rings for max time

Shoulder press
5x5

Push Press
5x5




The Viking ladies at the 5k

What is your favorite Crossfit workout?

**Class times today are 0600, 4pm, 5pm and 6pm.**

WOD

2 Rounds:
400 meter run
10 Hang power snatches (70% of max)
20 Double-unders
30 Back extensions
40 Sit-ups

Compare to 6-9-09

*


Lina, Ben, Wade, and John sprinting to the finish line.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

REST DAY



Kevin's new baby girl, Kate. 7 lb 10oz, 20 inches and she can snatch about 125lbs...

FIREFIGHTER' S 5K RUN AT 0800

You can still register to run at the race. (Orem city center.) See you all there!


Natalie, Mandy and Des and last year's 5K.

There will be a Basic Movements class today at 3:00 pm. If you are a new client and have not made it to this class, try to make it today. Next class will be Saturday June 19.

Back squat
5x3

Deadlift
3x5


Welcome Holly K. to the gym!

(Sorry, no 0730 or 6pm class today)

Warm up + L-sit practice

Wod

400 meter run
40 jumping pull-ups
8 overhead squats
200 meter run
50 jumping pull-ups
10 overhead squats
100 meter run
60 jumping pull-ups
12 overhead squats



Who would you rather look like? The long distance runner or the sprinter?
Read.....Don't Just Run....Sprint!

Warm-up+ L sits

WOD


ANY COMBINATION
round 1
Rope climb x2
500 meter row
50 back extensions
50 sit-ups

ANY COMBINATION
round 2
Rope climb x1
250 meter row
30 back extension
30 sit-ups


It's not to late to sign up for the Orem City Firefighter's 5k run....June 12, 2010.
You can sign up the day of the race too.

6 Reasons to run a 5K

REST DAY

BASIC MOVEMENTS CLASS FOR ALL NEW CLIENTS at 0730
Group wod 0900
Group wod 1000


Memorial Day wod "Griff". (James, Emily and Phill, and Laura were there too.) They all did awesome!

(Sorry, no 6pm class today.)

Warm-up + L sits

WOD

2 minutes KB swings
2 minutes Wallballs
rest 1 minute
2 minutes KB swings
2 minutes Wallballs
rest 1 minute
2 minutes KB swings
2 minutes Wallballs

DON'T FORGET TO STRETCH!!!!

Straight-leg Hamstring Stretch with Rope
Written by Calvin Sun

Your hamstrings are a major component of your posterior chain and play a vital role in almost any athletic endeavor. Use this stretch to help improve and maintain flexibility in your hamstrings.

1. Begin lying on your back on the floor with both legs straight. Take the rope and wrap it around your foot.

2. Flex your right quadriceps as your raise your right leg up to vertical. Ensure your left leg remains straight and on the ground.

3. Keep your left leg on the ground by firing your left glute and keeping your heel on the ground.

4. As you reach the end of your range of motion, exhale slightly and increase the stretch by gently pulling on the rope until you feel a stretch in your right hamstring.

Try to incorporate this stretch into your post-workout routine every day. Still not sure how to perform this stretch? Feel free to ask one of your coaches.

THERE WILL BE A BASIC MOVEMENTS CLASS FOR ALL NEW CLIENTS TO ATTEND THIS SATURDAY AT 0730. THIS CLASS IS REQUIRED. IF YOU CANNOT ATTEND THE CLASS PLEASE LET A TRAINER KNOW.

WOD + L-sits

Snatches
3-3-3-3-3

Power Clean
5-5-5-5-5



Congratulations to Kevin and his wife on their new baby girl! Kevin said his wife had the baby "Crossfit style" and went all natural. What a tough women! (We need some pics Kevin)

Crossfit Endurance:

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

20min Time Trial:

Cover as much Distance as Possible.

FYI: If you go across the street north of our gym, and run that entire block, that is one mile. (The block where the lamp post is that marks our 400m run.)

Warm-up + L-sits (skill-of-the-month)

Wod

4 rounds
12 med-ball cleans
20 double-unders

Last done 6/12/09

The L-Sit. Some of you may perform these with ease while others may find it rather difficult. Well if you fall in the ladder have no fear!! I am here to explain this movement to you guys and I am going to give you some incite in to how you can go about practicing it!

But before I get into practicing it let me explain what the L-sit is, and the benefits it can provide us as active Crossfitters.

1. What is the L-sit? The L-sit is a core isometric contraction exercise. It's performed with both arms locked out at the sides (kept close to the torso at all times), then the athlete/trainee puts his/her legs straight on in front of them and holds that position for a certain amount of time.

2. What are the benefits of the L-sit? CORE STRENGTH. CORE STRENGTH. CORE STRENGTH.. That's right. It develops a heaping amount of isometric core strength. The longer you can hold this position the better off you are as an athlete/trainee. Think about it. Crossfit is a program built around compound movements (i.e. movements that involve more than 1 joint movement) and all athletes need a strong core in order to perform compound lifts. Look at your core as the foundation of a house/building. A weak foundation provides little stability to a house or building. A stronger core means a better squat, press, deadlift and just about any other exercise we perform at Crossfit. EMBRACE THE L-SIT PEOPLE!!!

3. How can we practice this new and amazing movement? EASY!! The L-sit is such a great exercise simply because it requires virtually no equipment. You can practice this movement with paralettes, 2 chairs, or even between 2 boxes. The key to practicing this movement is actually setting aside some time to work on it. This can be done in the comfort of your own home or at the gym. For right now lets focus on practicing the L-sit during warm-ups and we'll move through a simple L-Sit progression.

• If the whole idea of even attempting an L-sit seems impossible, start with what we call L-tucks. Theses can be performed between 2 chairs. Focus on keeping your arms/shoulders locked out and keeping your legs tucked into your chest for as long as possible. Time yourself and try to get yourself up to at least a minute of holding the tucked position.
• Once the tucked position seems easy enough move onto alternating legs in and out. By this I mean sticking out the right leg for a few seconds while the left leg stays tucked, and then switching legs back and forth. (alternate between your right and left leg for at least a minute).
• Once alternating your legs in and out seems easy it's now time to attempt the FULL l-sit. Try to stick BOTH legs out at the same time and holding the position as long as you possibly can, lets work on 30 seconds. Once you can hold this position for a minute or more try experimenting with it on the paralettes, rings, or even on the ground with no equipment at all.