(No wods available tonight due to the move, see comments on how to do this wod at home or on a track.)
Michael
3 rounds for time
800m run
50 Back Extensions
50 Sit ups
Crossfit makes it on CNN…..CrossFit: Not Your Average Gym
Watch the schedule and the blog for updated info about Thursday classes.
We are going to try to move the gym tomorrow. If possible we will have one or two am and pm classes.
Thanks for being patient as we continue to work on the new website and move to our new location this week. Our gym is getting bigger and better everyday!
Looking good Lina!
Can you guys post? Or is it not working for you?
Hey goes my first post on the new website. It looks great. I am trying to get the RSS feed to work but I think the problem is on my end.
I’m going to have to push myself on the run tomorrow.
Wade
Testing, testing, is this thing on?
testing… testing… Tomorrow looks like fun.
The comments were set to go live only when approved to the administrator. I just changed it to a more open format so comments will go live right away. We’ll be monitoring for spam and spam-like comments and see how it goes. Questions, please contact me at lee at leegientke.com
Some of you may need to scale this workout….especially if you haven’t done this many back extensions before.
Hey…you can all upload your own Crossfit pictures on this website now. Check out the photo slide below. Feel free to upload some cool pics!
@ Wade – ping me if the feed doesn’t work for you.
Put http://www.vikingcrossfit.com/feed in your reader. You should be good to go then.
Icing my ankle tonight- I hurt it kicking some major A– at self defense with Orem PD. GOOD work out! Anyhoo, do you guys need/want help in the moving process tomorrow? I’m sure that my Jason and I could come for a bit. Let us all know!
I think most of our move will take place on Thursday. Wednesday night Hansen Mountaineering is suppose to start moving their stuff out. We will let you all know asap! We would love some help!
I wish I could make it in today, but I have very sick kids. I should be able to come help out with the move. I am excited to have more space. I am all registered for the certification in Aug. I am really excited. I am so happy I found crossfit, I never thought I would be this passionated about it.
http://www.ksl.com/index.php?nid=148&sid=11277536
Watch this 95 year old man working out. I think he could crossfit! So amazing, had to share. Kind of glad I am belly dancing today and not doing this workout. 800m run!!ahhhhhh Love this pic of Lina, she is my idol. I want her arms.
Are there any regular classes this afternoon? Lina and I will come help this afternoon if not. Let us know if there is something we can do.
Good pic Lina. You’re so buff! But then you are my sista!
We come back from Disney tomorrow and if your still moving I will be there to help. Let me know what time?
Oh my h-e-double tooth picks! I forgot how bad this WOD hurts. I wore my finger shoes today and my calf muscle feel they are balled up into the size of golf balls.
I’m happy with my time. 27:42 (I think). Now I have to stretch the rest of the day so I can walk tomorrow.
Wade
Sorry the schedule is so weird today. Hansen Mountaineering is suppose to be moving their stuff out, and we are going to be taking down our pull-up bars this afternoon. We didn’t think we would be able to do a wod with all that going on. But….here is a way to sub this wod at home or on a track:
800m run
50 supermans or good mornings
50 sit-ups
Or….take out the supermans/good mornings and just to the run and sit-ups.
I think you all know what good mornings are. Supermans you lay flat on your stomach, arms overhead, then raise your lower half and upper half at same time. You can google this and see what is looks like.
We will be back to normal soon….thanks for your patience everyone.
Cami, I hope your kids get better soon and I hope you don’t get sick!
http://www.youtube.com/watch?v=8szJuzPt-sg
Here is a link for supermans. Just do one rep with both arms up, don’t worry about rotating arms.
Do you need any help tonight? I’m off tonight. Just let me know.
So I checked the schedule last night (Tuesday) around 11 and saw there were classes at 3, 4, 5 and so forth, normal. I didn’t check again and showed up at 4 (Wednesday) . What the CRAP no class.
Vance….the schedule said……MOVING THE GYM…….there were NOT actually any classes for this evening. And the main blog this am was changed to remind everyone too. We are doing are best to keep you all informed. As of right now, there are NO classes for tomorrow. We are scheduled to move locations.