Viking CrossFit

8:51 PM

Wednesday 3/11/09

"Jackie"
1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Make sure to check out our Zone tab above, we have added more information to make it easier to get started.

"It is important that you recognize your progress and take pride in your accomplishments. Share your achievements with others. Brag a little. The recognition and support of those around you is nurturing.” -Rosemarie Rossetti

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9:00 PM

Tuesday 3/10/09

| Labels: Deadlift

*We just added a 5:00pm class for today! There will now be a 5:00 and a 6:00pm tonight!*

Deadlift
1-1-1-1-1-1-1

Recently, throughout the gym, we have heard people say "Yeah, I'm getting stronger and fitter in the WOD's and my recreational or job related activities, but I am not getting leaner; I can't seem to get that 6 pack".
As your coaches, we can give a 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. With this comes the two most important aspects of Crossfit:
1. INTENSITY and 2. NUTRITION
What we cannot do, however, is 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, fat 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.

(Picture and blog courtesy of another Crossfit Affiliate)

Ask any of the trainer's about The Zone diet, or check out The Zone tab above.

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7:17 PM

Monday 3/09/09

| Labels: Benchmark- Helen

"Helen"
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (1.5 pood/1 pood)
12 Pull-ups

Steve after doing "Helen". Good job Steve!

"Courage is being scared to death - but saddling up anyway." -John Wayne

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8:18 PM

Sunday 3/08/09

| Labels: Rest Day

Rest Day

Jason's sweat angel. Pretty cool...you can see he was wearing a hat. :)

Here are the results from the affiliate challenge: March Affiliate Challenge Results
Our gym is one of the smallest and youngest CF gyms, so in theory, we won't ever win with "points", due to our number of clients. But we could win if someone got the top score or time. But if you look at where we fall in the scores....we did very well! Most importantly, everyone worked so hard and really gave it their all. Almost everyone got a PR too. Great job everyone! Viking Crossfit rocks!

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9:02 PM

Saturday 3/7/09

| Labels: Group wod

Group Wod

Phill is teaching a women's only CPL class (Control Principals for Law Enforcement). It's a self defense class that will teach women how to not only get away from a perpetrator but how to fight them too. It's a 6 week class on Thursday nights from 7-9pm at Orem City Center. It's only $20.00. It started last Thursday but Phill said we just need to get a manual from him and we would be fine to start next Thursday. Post if you are interested. Phil will be there Saturday am and can give us all more details. This would be a great class ladies!!!!

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