Viking CrossFit

2010-06-25T10:04:00.000-06:00

CHECK OUT OUR NEW WEBSITE AT WWW.VIKINGCROSSFIT.COM

2010-06-20T22:00:00.001-06:00

Our new website is under construction and should be up and running in the next 24 hours.

Our new website will be www.vikingcrossfit.com (not on blogspot).

Click here for the schedule for the week.
(We are still working on Wednesday and Friday classes)

Get ready for a great week of wods!

WE MAY BE MOVING TO OUR NEW SPACE ON THURSDAY. IF SO, CLASSES WILL BE CANCELED. WE WILL KEEP YOU POSTED.

Monday 6/21/10

2010-06-20T21:00:00.003-06:00

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

Sunday 6/20/10

2010-06-19T21:00:00.005-06:00

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

Read....Hand Care

Saturday 6/19/10

2010-06-18T21:00:00.005-06:00

0800 Basic Movements Class for all new clients
0900 Group wod

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

Friday 6/18/10

2010-06-17T21:00:00.003-06:00

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!

Thursday 6/17/10

2010-06-16T21:00:00.009-06:00

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!

YOU CAN STILL FIND THE CROSSFIT ENDURANCE WODS ON THE LINK TO THE RIGHT.

“Success is never final; failure is never fatal. It’s courage that counts.”

Wednesday 6/16/10

2010-06-15T21:00:00.007-06:00

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?

Tuesday 6/15/10

2010-06-14T21:00:00.006-06:00

**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.

Monday 6/14/10

2010-06-13T21:00:00.007-06:00

Warm up + 3 L-sit attempts. Hold as long as possible.

"Cindy"

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

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

(Last done 1/6/10)

The VCF gang at the Firefighter's 5k run.

Click here for this week's schedule. ***There is only one morning class on Tuesday (6am), please plan your week accordingly.***

“Success comes from knowing that you did your best to become the best that you are capable of becoming.”

Sunday 6/13/10

2010-06-12T20:20:00.002-06:00

REST DAY

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

Saturday 6/12/10

2010-06-11T21:00:00.005-06:00

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.

Thursday 6/10/10

2010-06-09T21:00:00.009-06:00

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!

"Running is a big question mark that's there each and every day.
It asks you,
'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

Wednesday 6/9/10

2010-06-08T21:00:00.007-06:00

(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!

Tuesday 6/8/10

2010-06-07T21:00:00.005-06:00

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

Monday 6/7/10

2010-06-06T21:00:00.010-06:00

Warm-up + L sit

WOD

12 hang power clean and jerks
12 knees to elbows
10 hang power clean and jerks
10 knees to elbows
8 hang power clean and jerks
8 knees to elbows
6 hang power clean and jerks
6 knees to elbows
4 hang power clean and jerks
4 knees to elbows
2 hang power clean and jerks
2 knees to elbows

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.

Click here for this week's schedule.

Sunday 6/6/10

2010-06-05T21:00:00.003-06:00

REST DAY

Saturday 6/5/10

2010-06-04T21:00:00.003-06:00

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!

Friday 6/4/10

2010-06-03T21:00:00.007-06:00

(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.

5. Perform 5 cycles of 5 seconds of contraction and 10 seconds of passive stretching. Switch and repeat on the other leg.

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.

Thursday 6/3/10

2010-06-02T21:00:00.005-06:00

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.)

Wednesday 6/2/10

2010-06-01T20:00:00.001-06:00

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.

-adapted from Crossfit Delaware Valley

Tuesday 6/1/10

2010-05-31T20:00:00.001-06:00

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.

Monday 3/31/10

2010-05-30T19:11:00.008-06:00

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

Sunday 3/30/10

2010-05-29T20:07:00.003-06:00

Rest Day

Saturday 5/29/10

2010-05-28T21:00:00.005-06:00

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.

Friday 5/28/10

2010-05-27T21:00:00.007-06:00

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

The surest way not to fail is to determine to succeed.
Richard Brinsley Sheridan

Thursday 5/27/10

2010-05-26T21:00:00.006-06:00

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:

3+ Hours before or After gym wod choose ONE of The Following Sports:

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

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

Wednesday 5/26/10

2010-05-25T21:00:00.012-06:00

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.

Tuesday 5/25/10

2010-05-24T20:46:00.004-06:00

(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.

Monday 5/24/10

2010-05-23T21:00:00.021-06:00

"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.

Sunday 5/23/10

2010-05-21T20:35:00.003-06:00

REST DAY

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

Saturday 5/22/10

2010-05-20T21:00:00.012-06:00

(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.

Friday 5/21/10

2010-05-20T21:00:00.011-06:00

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.

Water or Coke? Very interesting...

WATER
#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)

#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

#8.. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.
Are you drinking the amount of water you should drink every day?

COKE
#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from
the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.

#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away corrosion.
#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

FOR YOUR INFORMATION:
#1 the active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
#2 To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a HazardousMaterial place cards reserved for highly corrosive materials.
#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!

Now the question is, would you like a glass of water? Or Coke?

Thursday 5/20/10

2010-05-19T21:00:00.005-06:00

(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.

Corey is still going strong. She's one awesome pregnant Crossfit mom!

Crossfit Endurance

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

Wednesday 5/19/10

2010-05-18T20:59:00.006-06:00

(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?

Tuesday 5/18/10

2010-05-17T20:22:00.006-06:00

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.

Monday 5/17/10

2010-05-16T21:00:00.005-06:00

(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!

Sunday 5/16/10

2010-05-15T20:00:00.001-06:00

Rest Day
or....

Gotta love the 80's!

Saturday 5/15/10

2010-05-14T21:00:00.007-06:00

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.

Friday 5/14/10

2010-05-13T21:00:00.004-06:00

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.

Thursday 5/13/10

2010-05-12T21:00:00.009-06:00

"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.

Wednesday, 05/12/10

2010-05-11T21:00:00.005-06:00

Warm-up+ pistols

WOD:

Bench press
5-5-5-5-5

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

It is hard to fail, but it is worse never to have tried to succeed.
-Theodore Roosevelt

Tuesday 5/11/10

2010-05-10T21:00:00.009-06:00

(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.

Monday, 05/10/10

2010-05-09T21:00:00.006-06:00

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.

Sunday 5/9/10

2010-05-08T18:45:00.000-06:00

HAPPY MOTHER'S DAY !

Saturday 5/8/10

2010-05-07T21:00:00.003-06:00

Basic Movements Class at 0800

Group wod at 0900

WOD

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

Friday 5/7/10

2010-05-06T21:00:00.005-06:00

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.

Thursday 5/6/10

2010-05-05T21:00:00.010-06:00

Warm-up + Pistol practice

Thrusters
3x5

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

Nancy, Laura and Amanda

Crossfit Endurance:

Choose ONE of The Following Sports:

Swim:12min

Bike:24min

Run:20min

C2:14min

Cover as much distance as possible. Terrain and incline are your choice.

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

Wednesday 5/5/10

2010-05-04T21:00:00.016-06:00

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

Crossfit Abs training...Click here

There will be a Basic Movements class this Saturday for all new clients to attend. If you cannot make it please let one of the trainers know.

Tuesday 5/4/10

2010-05-03T21:00:00.011-06:00

Warm up + Pistol practice (one-legged squats)

AMRAP 10 minutes
20 double-unders
10 box jumps

"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good
as your weakest link." -Coach G.

Crossfit Endurance:

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of The Following Sports:

Swim, Bike,Run, C2

3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.

Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.

Monday 5/3/10

2010-05-02T21:00:00.011-06:00

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.

Sunday 5/2/10

2010-05-01T19:59:00.005-06:00

REST DAY

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

Saturday 5/1/10

2010-04-30T21:00:00.005-06:00

Group wod at 0730 am (note time change.)

30-20-10
Sumo-deadlift high pulls (95/65)
GHD sit-ups or Ab-mat sit-ups

Compare to 04-06-09

Friday 4/30/10

2010-04-29T21:00:00.004-06:00

(There will now be a 4pm and a 5pm class tonight.)

3 rounds
400 m row
Hang power cleans, 15 reps
15 burpees

Announcing the 2010 CrossFit Games! - video [wmv] [mov]

Thursday 4/29/10

2010-04-28T21:00:00.009-06:00

WOD

First round:
15-12-9-6
KB swings
6-9-12-15
Box jumps

Second round immediately after the first:
15-12-9-6
HSPU
6-9-12-15
Wallballs

Sergio demonstrates a good squat depth in his med ball cleans.

**Please note: This Saturday's am class time has changed to 7:30 am. We have also canceled the Friday pm classes. We are trying to still have a class or two and we will let you know if we are able to as soon as possible. Sorry for any inconvenience.

"Performance is directly correlated with intensity.
Intensity is directly correlated with discomfort." - Coach Glassman

Wednesday 4/28/10

2010-04-27T21:00:00.008-06:00

Back Squat
5-5-5

Congrats Dave on receiving your Level 1 cert. last weekend! (Bottom picture)

Are your legs still sore from last week's squat and lunges workout? We will make sure to use this nifty little device next time....Three Minute Legs

Tuesday 4/27/10

2010-04-26T21:00:00.015-06:00

WOD

20 minute AMRAP:
400 meter run or row
20 pull-ups
25 sit-ups

Recently, throughout the gym, we have heard people say "Yeah, I'm getting stronger and fitter in the WOD's, but I am not getting leaner; I can't seem to get that 6 pack".

As your coaches, we can give you the WOD, a dietary guideline, and all the support you will ever need. We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more.
What we cannot do, however, is make you eat better. We can't make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR."

Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and Crossfit, but not enough to support fat; if you have any more than that, you will not lose or possibly gain.
If you are not getting all the results that you want out of Crossfit, YOU have to change something. Start now, not tomorrow.

Ask any of the trainer's about the Zone or Paleo diet or click the tabs below.

The Paleo Diet

Zone Diet

Monday 4/26/10

2010-04-25T20:50:00.010-06:00

"Randy"
For time:
75 reps
Power Snatch 75/55

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Power Snatch [wmv][mov]

Jeremy and Steve will be leaving in the next month for Iraq and Afghanistan. Last week was Steve's last week training. Please post farewell wishes and comments for our 2 other hero's at the gym. Stay stay out there!

Click here for this week's schedule.

Sunday 4/25/10

2010-04-24T21:00:00.005-06:00

REST DAY

We are going to get a package together to send to James in Afghanistan. Jenn said some things he might like are chewing gum, a flashlight (has to be red or blue light) , notes, cards, or anything fun that might keep his mind off the stress there and make his day. We will have a box at the gym, I'm sure he would love to hear from all of you.

Saturday 4/24/10

2010-04-23T20:59:00.004-06:00

Basic Movements Class for new clients 0800
Group wod 0900

"JT"

21-15-9
HSPU
ring dips
push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,
who was killed in Afghanistan June 2005

Natalie with one of the original Crossfit firebreathers, Eva T.

Good luck Dave at the Level 1 cert this weekend!
Cody is also at a cert this weekend....Crossfit Kids coming soon!

Friday 4/23/10

2010-04-22T20:55:00.015-06:00

(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!

Thursday 4/22/10

2010-04-21T21:00:00.003-06:00

3 rounds for time of:
Walking lunge, 60 steps
50 Squats
25 Back extensions

This picture needs a caption... (post to comments)

Crossfit Endurance Wod:

3+ before of after the gym wod, Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Wednesday 4/21/10

2010-04-20T21:00:00.004-06:00

Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Now that's intensity Wade! I'm not saying... I'm just saying...

Mark your calendars for these Upcoming Events:

Orem city Firefighter's 5K run....June 12, 2010 (Everyone plan on doing this one. We are going to run this one together as a gym. It's a good route for anyone doing a 5K for the first time.)

Provo Freedom Run....July 5, 2010

Share a Smile Triathlon....August, 2010 (More info. to come)

If any of you know of a fun race, triathlon, etc. that would be fun to do as a group, let us know.

Tuesday 4/20/10

2010-04-19T21:00:00.008-06:00

35-30-25
Double-unders
Knees-to-elbows (Knees must touch elbows)

Knees to Elbows Demo [mov][wmv]

Okay everyone, try not to covet Justus' abs.

Crossfit Endurance wod:

3 hrs before or after the daily WOD, choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Monday 4/19/10

2010-04-18T21:00:00.009-06:00

4 Rounds
400m run
25 Burpees

Cody doing muscle-ups during "Nate."

"Our workouts are short, but tough. But you'll want more. After a month, you'll find yourself checking our website on a daily basis, and joke about 'drinking the Kool-Aid.' After three months, you'll start breaking your own personal bests and bringing your friends. We've grown because CrossFit is amazing, not because we have a special limited-time offer on our membership."......We love this article and feel the same way about us here at Viking Crossfit. Read more here in "Is CrossFit Hardcore?" from Crossfit Catalyst (Canada).

Click here for this week's schedule.

Sunday 4/18/10

2010-04-17T15:30:00.001-06:00

Rest Day

Saturday 4/17/10

2010-04-16T20:20:00.002-06:00

Group wod at 0730 with Erick
Group wod at 0900 with Will

Lookin' good Melanie!

Today we have two class times available. Erick and Will have a fun team wod prepared for you all. Have a great weekend!

Friday 4/16/10

2010-04-15T21:00:00.007-06:00

(Sorry, no 0730 or 6pm class today)

5 Rounds
15 box jumps
12 pull-ups
10 med-ball cleans

Medicine Ball Cleans...[wmv][mov]

Scott busts out some great push presses.

"Why Do I CrossFit?" with Ben Lunak, video [wmv] [mov]

Thursday 4/15/10

2010-04-14T21:00:00.010-06:00

Warm up + snatch practice

Deadlift
3-3-3-3-3

Clark and Amanda doing some awesome handstands in Belize!

Crossfit Endurance:

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16. (RPE= Rate of perceived exertion. See RPE scale here.)

Foul= 2 min of max rep push ups.

**REMEMBER= Most of you will need to scale the CF endurance wods. If the Fouls and RPE is too confusing, just do the wod and don't worry about the fouls.

Wednesday 4/14/10

2010-04-13T21:00:00.012-06:00

(Sorry, no 6pm class tonight)
WOD

"Nate"
20 minute AMRAP
2 muscle-ups
4 HSPUs
8 KB swings 2 pood

(from the Crossfit Endurance website)....

CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. The website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.

Yes we know this is contrary to what everyone else is telling you....We aren't everyone.

(Meaning...you CAN train less and get great results within your sport, if not better, and with less injuries.)

Tuesday 4/13/10

2010-04-12T21:00:00.014-06:00

21-15-9
Hang power snatches
Ring dips

Des demonstrates a great front squat. Des is quiet at the gym, but don't let her fool you, she is an amazing athlete!

The Hang Power Snatch:
There is nothing that combines the level of speed, power, and muscular development that
the hang power snatch (HPS) provides. This is an explosive movement that combines the
power of a power clean and the speed of a sprint. In fact research has shown that the body
produces more speed while performing the snatch than any other movement tested. A great exercise for your back and shoulder.
HPS Tips:
-- Keep the bar very close to your body at all times. This will make it much safer and
easier for you to pull your body under the bar for the squat portion of the move.
-- Keeping your torso tight and in proper alignment is vital. Having strong hamstrings,
low back, shoulders and abs is critical to overall success.
-- Don’t pull with your arms first. Let your legs and hips initiate the movement, and use
your arms to pull yourself under the bar.
--Think of jumping up with the snatch, it is not a hip swing.
-- In the catch position, activate those shoulders to hold that heavy weight, like in the Overhead squat.
--You can also do HPS with dumbbells. For added difficulty try one arm at a time. This is a great core exercise. (We did these a couple of weeks ago.)

Crossfit Endurance:

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min

Monday 4/12/10

2010-04-11T21:05:00.002-06:00

(Sorry, no 0730 class today)

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

We have some new foam rollers at the gym which will aide greatly in muscle recovery. Watch this video on the Foam roller. Get in the habit of using them after your wods.

Click here for this week's schedule.

"Pain is not evil, unless it conquers us."
- Charles Kingsley

Sunday 4/11/10

2010-04-10T21:00:00.003-06:00

Rest Day

Yes, but can she kip? (borrowed from T's blog) :)

Saturday 4/10/10

2010-04-09T21:00:00.006-06:00

Group wod at 0900

Here is a great picture of Angela doing a handstand near a blowhole in Hawaii.

We talked about doing a Rowing Clinic today but decided to do it in the next couple of weeks where more of you can attend. There are many clients out of town for Spring Break. Have a great weekend!

This is last minute but....Guys night out at the Garcia's house Saturday night at 7:30 pm. Jason ordered the UFC fight. Anyone is welcome to come! 1568 N. 375 E. Orem. (at the top of the cul-de-sac.)

Friday 4/9/10

2010-04-08T21:00:00.007-06:00

"Fight Gone Bad!"

Three rounds of:
Wall-ball 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/45-55 pounds (Reps)
Box Jump (Reps)
Push-press, 75/45-55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 1/25/10

"Never, never, never, never, give up." -Winston Churchill

Thursday 4/8/10

2010-04-07T21:00:00.006-06:00

10 minute AMRAP:
10 pull-ups
10 burpees

Crossfit Endurance WOD:

Choose ONE of The Following Sports:

Maximal Effort Required.

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest (optional)

C2: 1500m, Damper setting between 8-10

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag

Please let a trainer know if you don't understand the CF endurance wod or if you have any questions. Remember: these wods are like the CF main site wods, you may have to scale them and that's okay. For example: if you can't run a hill climb at 6-12%, find a gradual hill to run up. If you are new at running, run a mile without a climb. You CAN do it.

Wednesday 4/7/10

2010-04-06T20:00:00.000-06:00

(No 0730 class today)

250m sprint rows x 5 (1 minute rest between sprints)

Push Press
5-5-5-5-5

Viking Crossfit does "Murph."

Tuesday 4/6/10

2010-04-05T21:00:00.012-06:00

(Today is a rest day for 6am class)

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Welcome Shane to Viking Crossfit!

Here is proof that you don't have to train for hours and miles to run a marathon...Read "Against the Norm." from Crossfit Scars.

Crossfit Endurance Wod: 12x20 Sprints

3+ Hours After your VCF WOD...Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint"

Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Monday 4/5/10

2010-04-04T20:00:00.006-06:00

Warm up + Snatch review

21-18-15-12-9-6-3
Front squat
Abmat sit-ups or GHD sit-ups

Compare to 7/13/09

We had a great turn out last Saturday to do "Murph". Phill, Jessica, Amanda, Dave, Des, Blake,Wade, Cody, Trent, and Preston and Jeremy (not pictured.) The "VCF does Murph" video is coming soon!

Click here for this week's schedule.
There will be no 0730 class on Monday and Wednesday. The 6am class will have a rest day on Tuesday instead of Thursday this week. Sorry for any inconvenience.

Crossfit Endurance wods will be posted on Tuesday and Thursdays.

Sunday 4/4/10

2010-04-03T21:00:00.009-06:00

Happy Easter!

Saturday 4/3/10

2010-04-02T21:00:00.008-06:00

Basic Movements at 0800
Group Wod at 0900

Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Please be on time today! We will do a quick warm up and get started at 9:15. We can also scale this for many of you who will be doing it for the first time. This workout will take most people anywhere from 35 minutes to 1 hour. Unless there is a blizzard and it would be unsafe to run, plan on doing Murph rain or shine.

Friday 4/2/10

2010-04-01T21:03:00.007-06:00

Warm up
Skill: Snatch balance (Snatch Balance [wmv] [mov])

WOD
10 min AMRAP
You and a partner pair up
7 med ball sit-ups each
7 burpees

Crossfit wolves. Ok, maybe not....but the ladies will be watching wolves and vampires tonight!
Girls night out tonight at 7pm at the Garcia's house. 1568 N. 375 E. (at the top of the cul-de-sac). Warning: Non-zone friendly food will be available. :) Girls if you would like to bring snacks that is fine too. I will have mostly movie treats and goodies. Hope a lot of you can make it.

If weather permits we will be doing Murph tomorrow (Saturday).

We've added a Basic Movements class Saturday at 0800. Please try to attend if you are new and have not made it to one of these classes yet.

Thursday 4/1/10

2010-03-31T21:00:00.011-06:00

Warm up + 75 burpee pull-ups

5 Rounds
2000m row
42 shoulder press

The Skill-of-the-month for April is The Snatch. Snatch [wmv] [mov]

Starting next week we are going to start posting Crossfit Endurance wods that you can do in addition to your regular Crossfit wods. Many of you have commented on how you would like to improve your endurance and many of you are training for 5k's and marathons this summer. These wods you can do in addition to your regular Workout of the Day or you can do them 2-3 days a week. We will post them on M,W,F but you can choose when to do them. If you are training for a bike race, marathon or triatholon....don't stop doing your CF wods! Do them with the Crossfit endurance wods and you will not only decrease the amount of time you have to spend training, but also reduce the risk of injury. Check out crossfitendurance.com and get familiar with how the program works.

Girls night out this Friday at 7pm at the Garcia's house. We're going to watch "New Moon" and hang out. 1568 north 375 east. PLEASE RSVP, I would like to get any idea of how many of you are coming. It will be fun to hang out together outside the gym and get to know each other better. :)

If the weather permits, we will be doing Murph on Saturday!

Wednesday 3/31/10

2010-03-30T21:02:00.018-06:00

100 Thrusters for time
Men65#/Women 45#

Lee pushing through "Helen." Good work Lee!

Girls night out this Friday at 7pm at the Garcia's house. We're going to watch "New Moon" and hang out. 1568 north 375 east. Post in comments if you're planning on coming. It will be fun to hang out together outside the gym and get to know each other better. :)

Tuesday 3/30/10

2010-03-29T21:02:00.006-06:00

Power Cleans (Work up to 75% of 3 max rep)
3-3-3-3

5 Rounds
8 Ring dips
30 Jumping pull-ups
20 sit-ups

"He is able who thinks he is able."

Monday 3/29/10

2010-03-28T21:00:00.011-06:00

Warm-up

"Helen"
3 rounds
400 Meter run
21 Kettlebell swings 55#/35#
12 pull-ups

(Sorry, no 4pm class today)

James and Jenn in Sunny California.

This Friday is Ladies night out at the Garcia's house. We are going to watch "New Moon" and hang out. Even if you're not a 'Twillight' fan come anyway, it will be fun to hang out together outside the gym. See all you ladies there! 1568 North 375 East (at the top of the cul-de-sac).

Click here for this week's schedule.

Sunday 3/28/10

2010-03-27T21:00:00.004-06:00

Rest Day

This week's schedule will be updated and posted by 9pm tonight.

Saturday 3/27/10

2010-03-26T21:00:00.003-06:00

BASIC MOVEMENTS CLASS 0800 *
GROUP WOD 0900

*The Basic Movements class is for all new members who have recently signed up and need to learn the fundamental movements of Crossfit. Please try to attend if you have not made it to a Basic Movements class yet.

Ladies night out next Friday, April 2! We are going to watch "New Moon" at the Garcia's house. Mark it on your calendars girls. (Sorry men, maybe you can come next time.) :)

Friday 3/26/10

2010-03-25T21:00:00.009-06:00

21-15-9
One arm snatches (each arm)
42-30-18
Double unders

The look on Justus' face says it all! Justus is new here at Viking CF and he has been hitting the wod's hard. He does competitive sport Karate and also owns a Karate studio in Lindon. His wife Katrina just signed up this week too. Welcome Justus and Katrina!

We have added a Basic Movements class tomorrow morning at 0800. This class is for all new clients who need to learn the fundamental movements of Crossfit. Please try to attend.

What is a Firebreather?
"When a 95 pound bar is sitting at the top of your chest, cutting of your ability to upload oxygen, and you make the decision to keep doing thrusters even though you almost passed out 10 seconds ago....YOU ARE A FIREBREATHER.
When you jump on the pull-up bar without taking a "recovery drink" after running 400m and doing 21 Kettlebell swings, even though it feels like your heart is going to explode, your knees are shaking, and you've lost your peripheral vision...YOU ARE A FIREBREATHER."

...Read more here. (courtesy of Crossfit Alexandria)

Thursday 3/25/10

2010-03-24T21:00:00.005-06:00

Pull-ups
15-12-9-6-3
Deadlifts (50% of max)
3-6-9-12-15

We have had a lot of new people drop in this week to check out the gym. Thanks for coming in to see what Viking Crossfit is all about. We hope to see you all again soon!

Wednesday 3/24/10

2010-03-23T21:00:00.006-06:00

Warm up + 1000m Row

Shoulder Press
1-1-1-1-1-1-1

Christiane does some virtual shoveling. She started the Zone diet last week and says she is feeling great. Keep up the good work Christiane!

Ladies.....we are going to have a girl's night out coming up soon! We are going to have the movie premiere of "New Moon" at the Garcia's house in the next week or two. I'll post details soon so you can mark it on your calendar!

“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

Tuesday 3/23/10

2010-03-22T21:00:00.008-06:00

Deadlift
3X3

WOD
3 rounds:
15 squat cleans
50 sit-ups

10 minute time limit so be careful what weight you choose. If you don't finish under 10 minutes you will post a DNF/ did not finish.

Monday 3/22/10

2010-03-21T20:00:00.004-06:00

"The Filthy Fifty"

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Compare to 11/09/09

Filthy Fifty...[wmv][mov]

Click here for this week's schedule.
Please be on time for classes so we can get them started in a timely manner. Thanks!

Sunday 3/21/10

2010-03-20T21:00:00.002-06:00

Rest Day

Saturday 3/20/10

2010-03-19T20:39:00.004-06:00

Basic Movements Class 0800
Group wod 0900

Check out this great pic of Cami and Cori....two of our tough Viking women!

The Basic Movements class is for all new members who have recently signed up and need to learn the fundamental movements of Crossfit. Please try to attend.

Friday 3/19/10

2010-03-18T20:53:00.006-06:00

With a continuously running clock do one Clean & Jerk the first minute, two Clean & Jerks the second minute, three Clean & Jerks the third minute... continuing as long as you are able.

Compare to 11/10/09

We saw a lot of you tear your hands yesterday with all those pull-ups. Read these articles to help keep your hands in good shape and prevent blisters and tears.....Hand Care

Tomorrow (Saturday) at 8am is a Basic Movements class. This class is mandatory for all new members who have signed up. Please try to attend if you have not made it to a Basic Movements class yet. We will be teaching the fundamental movements of Crossfit. Let a trainer know if you are unable to attend so we can schedule you for the next class.

Thursday 3/18/10

2010-03-17T21:00:00.005-06:00

**There is no 0730 class today**

AMRAP in 20 minutes: (As Many Rounds As Possible)
10 pull-ups
21 kettlebell swings
10 push-ups

Compare to 8/5/09

Great pull-up Ori!

We've posted this article before but it's worth reading again.......Don't Quit.

This Saturday at 8am is a Basic Movements class. This class is mandatory for all new members. Please try to attend if you have not made it to a Basic Movements class yet. We will be teaching the fundamental movements of Crossfit.

Wednesday 3/17/10

2010-03-16T20:51:00.004-06:00

Happy St. Patrick's Day!
Wear green today at the gym.....or else!!!!!!!!

Back Squat
1-1-1-1-1-1-1

**Just a reminder....there is no 6am class today**

The ladies in the am class are really doing well on their double-unders.

Never iron a four-leaf clover, because you don’t want to press your luck. –Unknown

Tuesday 3/16/10

2010-03-15T20:00:00.002-06:00

WOD:
30 wall balls (unbroken)
50 jumping pullups (unbroken)
25 burpees

Every time you stop on your wall balls, it adds 10 burpees to your total at the end. You have 5 seconds to switch from wall balls to jumping pull ups. If you take longer than 5 seconds to get started on jumping pull ups, it adds 10 burpees to the end of the workout. Every time you stop on your jumping pull ups, it adds 10 burpees. This workout is easy... just don't break up your wall balls or jumping pull ups and you will be fine.

Allison and Kyson in the Basic Movements class.

We want to welcome all the new members who have recently joined our gym.....Allison T. , Kyson A., Trent C., Cristiane S., Lee G., Kevin B. and Justus L. We are excited to have you here training with us!

Monday 3/15/10

2010-03-14T20:40:00.008-06:00

Warm up + Work on HSPU

3 Rounds
7 Turkish get-ups
12 Deadlifts
15 Knees to elbows

Compare to 11/23/09

Sammy doing some good thrusters. Sammy stopped eating sugar last week and says she feels so much better off of it. Hmmm...sounds like a good challenge to do next with everyone.

Click here for this week's schedule. We are short a trainer this week so some classes have been canceled. The 6am class will have a rest day on Wednesday.