“When there is no peril in the fight there is no glory in the triumph.”
-Pierre Corneille

If anyone has missed place a ring yesterday, see Coov. 

Warm-up/Mobility
Prepare for..

Skill- Rope Climb 3×2
http://www.youtube.com/watch?v=uKGy8EsN0VI“ 

WOD: “T-Bird″
For Time:
Run 800m
1 Rope climb
15 Thruster 115/75 100/63 85/53
Run 600m
1 Rope climb
12 Thruster 115/75 100/63 85/53
Run 400m
1 Rope climb
9 Thruster 115/75 100/63 85/53
Run 800m
1 Rope climb
6 Thruster 115/75 100/63 85/53

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance
Tabata Bike

WOD:
Push press 10×2 

15 sec rest
Then
Depth jump off of box into 25m sprint make box as heigh as you are comfortable
Rest 30 sec repeat

Colton

” If you don’t go after what you want,you’ll never have it. If you
don’t ask the answer will always be no. If you don’t step
forward,you’re always in the same place.”
   -Nora Roberts

Warm-up/Mobility
Prepare for..

Strength- 
OHS 3-3-3-3-3 @%70 1RM * Increase 5lb each set with mechanics
Kneeling Jumps 2-1-2-1-2 to bumper plate Use- PVC to land in Snatch squat *advanced land on bumper plate

WOD: “Whiskey 7″
10 Minute AMRAP
100m Run
7 Hang Power Snatches 95/63 85/53 75/45
7 Box Jumps 30/24 24/20 20/12 * Jump up Step down
Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance
Meet at Castle to run  Adams at 9a sharp
Or
Run 4 mile work on your form keeping back straight, head up

WOD:

2 Rounds
25 Jumping Squats
4 Min Plank
50 Air Squats

TJ

Winning means you’re willing to go longer, work harder, and give more than anyone else.

Summer Teen Strength and Conditioning Class – Get your kids registered ASAP. Limited spots available. Youth ages 10-17. $95 for a 7 week course  June 3rd through July 22nd. Monday, Tuesday and Thursday at 7p. 

Warm-up/Mobility
Prepare for..

Strength- EMOM for 10min
 2 Squat Cleans *Goal add 5lb every min until failed lift, drop wght & continue.

WOD: “Jackie”
For time
10ooM Row
50 Thrusters
30 Pullups

Team cool down, light row, bike, run. PNF or static stretching 5-7min

CF Endurance
Row 4x1000m get faster every 150m
Rest 2min between

WOD:
8 Rounds
3 Front Squats @ %70 1RM
Rest 15 sec
50m Sled pull
Rest 30sec

Good luck to all of you running the Ogden Marathon! 

NO YOGA today at 8a.

6a – WOD

7a – WOD

9a – WOD

10 – Olympic Lifting with Coach Scott. 

“Good things come to those who wait… greater things come to those who get off their ass and do anything to make it happen.”
- Unknown 

How often do you think to yourself right before you hear 3.2.1…go “boy this is gonna suck.”?  I know I’m guilty of it.  I get pissed when during a heavy day I miss lifting a weight I know I should be able to.  Maybe I’m having a bad day or I’m simply not 100%.  Whatever the reason I just didn’t perform up to the standards I had in my mind.  I can sometimes let that feeling stay with me for longer than it should.  I need to have more positive  mental thoughts pre-workout.

In an article I read recently the author talked about challenging negative thoughts by breaking the negative thought down into steps.

1. Recognize that you are having a negative thought or pattern of negative thoughts.
2. Say “Stop!” In your head (or out loud if it feels socially appropriate).
3. Challenge the thought by probing it with questions. Ask yourself, “What evidence do I have to support this thought?” Odds are, you’ll notice that the evidence isn’t strong.

The process is simply enough, right?  Instead of thinking about how bad a workout is going to hurt, think about how good you’re going to feel once you’ve finished.  Think about the feeling you get after accomplishing something that very few people could accomplish.  This is the type of positive self talk that keeps you coming back and making your better and better each day.

Compliments CF Verve

Warm-up/Mobility
Prepare for..

Strength: 7 mins to establish a 3 rep max OHS 

*Take the bar from the floor, can only add in 10# increments for guys 5# increments for girls. Choose your starting weight wisely. Guys starting weights 135,185,225,255. Girls starting weights 85,125,155,175.  Once you start the 7min, athlete cannot get lighter only goes up. The athlete may choose to get the bar up anyway they would like, example a squat snatch below parallel will count as the first rep.

Rest 2 minutes then:

WOD: “Regional Event 3″ 
7Min cutoff
30 Burpee Muscle ups  ”RX”
30 Burpee C2B
30 Burpee Pullups
30 Burpee Jump up on #45lb Bumper plate 

Team cool down PNF or Static stretch or light Row,bike,run 5-10min

CF Endurance
Swim 5x500m rest 2to5 min between

WOD:
10 Rounds
2 Snatches  @ %80 1rm
Rest 15 sec
From plank position 25m sprint
Rest 30 sec between each round

Fitting, after yesterday’s WOD

6 Week Summer CrossFit BootCamp - Details are being worked out now. Start talking about it to your friends and family so they can have a drink of  the CrossFit Kool-Aid too. There will be incentives for referrals!

Team Katrina - We received a very heart felt thanks from Justus Lawrence on our Facebook page for our community donation to Team Katrina in support of his family who last week lost their mother  and his wife while giving birth to their 6th child. His message was this:

“ This is Justus. I was viewing Katrina’s posts and came across this. I can’t believe how incredibly generous you are. This is the most humbling experience I’ve ever faced. Katrina is so loved. My kids cry at night for their mom. It’s incredible people like you that light up the world! I’m humbled by your effort to help our family. Thank you Letrono Crossfit  - Respectfully, Justus Lawrence

Thanks again to everyone who came out on Saturday by doing the WOD KATRINA and donating to the family. This is one example of how grateful we are to be part of an amazing CrossFit community!

For those of you who use Facebook, their is a Team Katrina Fundraiser – Viking CrossFit page that if you “Like” will help get more exposure to for the fundraiser they will be holding on May 25th to help this family. 

No YOGA on Saturday!

Warm-up/Mobility
Prepare for..

CF Endurance WOD

Run 4 x 800m REST 2:00min after each

WOD
6 Rounds For Time:
20 x KB goblet squats
30 x KB swings

Or

Recovery Day ****This can be used any day as well****

1. Mobility and Maintenance

*Go see James Parker 541-505-6842 to get your AMIT on…
* Foam roll out entire body
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

     B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

   C. Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.