21 pull-ups
15 Lunges
18 pull-ups
15 Lunges
15 pull-ups
15 Lunges
12 pull-ups
15 Lunges
9 pull-ups
15 Lunges
6 pull-ups
15 Lunges
3 pull-ups
15 Lunges






So what's the deal with Crossfit and the Kool Aid man? Crossfit has been accused by many "outsiders" to be some sort of cult. With all the slangs we use....wod's, AMRAPS, Fran, etc. , the devotion to our gyms, and how fast the Crossfit community is growing with the number of followers now in the thousands. So we poke fun at the accusations and tell everyone to come "drink the Kool Aid" with us. (See Jonestown for the Kool-aid reference). We don't mind being called a "cult" and we welcome all to join us. We are glad you are all drinking the Crossfit Kool Aid with us here at Viking! Read here for more about the "Crossfit Cult".

Zone tip of the week: Is it ok to have a cheat meal? Dr. Sears recommends having a cheat meal, once a month. It's ok to have a cheat meal, but a cheat weekend is another thing. Especially when you are new to the diet and have a lot of weight you want to lose. After you fully understand the diet and have made it a "habit", you can usually eat 80% in the Zone and still get the results you want. Remember, you are only one meal away from the Zone. So if you have a cheat meal, just make sure your next meal is in the Zone. Usually, you find that you feel so gross after cheating, that you can't wait to get back in the Zone.