Letrono CrossFit

Katrina Lawrence and her family

Katrina’s Funeral Service is being held today, we will be honoring her today as we all perform a HERO WOD in her honor. 

Donations will be accepted at the door and all proceeds will go to the Lawrence family. Bring your friends and your family members to honor Katrina and to show them how awesome the CrossFit community is.

 ”Katrina”

            Cash in: 34 Box Jumps for Justus (24in/20in)

1. Then 6 Rounds of the Following:-14 Kettlebell Swings / for KAI the Intellectual (53/35),
   -12 Front Squats / for TE the Karate Man (135lb/95lb),
   -11 HSPU / for MAYA the gymnast,
   -8 Burpees / for DAX the crazy man,
   -3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)
   -1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)

   Cash out: 36 Box Jumps for Katrina (24in/20in)

   Rep = Children’s and Parents’ Ages

   Rounds = Number of Children

WOD Times:

6a
7a 
9a

YOGA  8a

Trail Run: Heath will be running Adams Canyon at 8a, if anyone wants to run with him, meet him at the switch backs promptly at 8a. 

10am Olympic Lifting class with Coach Scott will be at 10am  instead of 11am. All of you will need to get with Aleix before Saturday’s class to make lifting straps. Each athlete will need two rolls of athletic tape. IF YOU HAVE NOT YET MADE YOUR LIFTING STRAPS, YOU MUST SEE ALEIX AT 9A TO GET THEM MADE.  

Kathi

“Team Katrina” - On Saturday we will be doing a HERO WOD in support of Katrina Lawrence who was an athlete at Viking CrossFit in Utah County . On Monday, May 6th 2013, Katrina Lawrence gave the ultimate sacrifice after complications during delivery while giving birth to her 6th child. Her passing is a great loss for us and more people that she could have possibly realized. Katrina is known for countless wonderful attributes, among which are selflessness, amazing, extraordinary, kind, funny, strong, and more. She was a caring friend to all, unbelievable mother, remarkable daughter, and incredible sister, and devoted wife. The CrossFit community is known for paying tribute to heroes that have paid the ultimate price for others. Katrina paid that price bravely and without hesitation. This courageous and selfless act is a magnificent example to all of us.With this, the members of Viking CrossFit can see no better way than to honor and remember this HERO by conducting a workout in honor of Katrina and her family.

We would like to help out the Lawrence family with a donation from all of us. Please come and honor Katrina and her family by showing up on Saturday and giving any donation you can. We will collect money at the door and we will make one donation to the family from LCF. If you are unable to make it on Saturday but would like to donate, give your donation to our coaches and they will see that we get it.

When Viking CrossFit saw that we were going to do this, Matt sent the following email to us:    ”I’m a trainer at Viking Crossfit where Katrina worked out. I follow you on Facebook and saw that you are holding Katrina’s WOD on Saturday. Katrina was a dear friend of mine (due to her genuine nature she was a dear friend of everyone) and I can’t express enough how much I personally appreciate you honoring her at your box. She loved her family more than anything and was so proud of her children. She loved her Crossfit family as well. There was never a shortage of encouragement, compliments, and positivity when Katrina was around. She was our biggest cheerleader in the gym. To me she is a hero because she sacrificed her own life bringing her little boy into the world. She is the perfect example of what Crossfit represents, community, positivity, love, and strength. Thank you again for helping this beautiful family.”

You can see the story that was on KSL following this link:  http://www.ksl.com/index.php?nid=148&sid=25091500&fm=most_popular

Katrina Lawrence and her family

Warm-up/Mobility
Prepare for..

Strength: 5 x 3 Front Squats

WOD: “WTF” (Where’s the Faith)
45 Back Squats BW
45 Reverse Wall walks + pushup

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

CF Endurance:
75 Meter Repeats on Swim, Bike  or Run. Do until you are no longer able to keep pace with the 1st one.

WOD:
10 Rounds
2 OHS @ 90% 1 RM Stay Smooth
5 OverSpeed KB Swings 24/16kg
Rest 30 sec after each round.

Cari B

“The best way out is always through.”
-Robert Frost

Warm-up/Mobility
Prepare for..

Skill: DEATH BY 10 METERS

WOD: 
3 Rounds
10 Lunges Left Leg
5 Strict Pull ups
10 Lunges Right Leg
5 Pull ups
10 Scap Retracts
 Team cool down, light row, bike, run. PNF or Static stretch 5-7min
 Or
 Rest and active recovery day. “NO WOD”at all. Do the following if this is your rest day.
 ****This can be used any day as well****
 
 1A– Do 15 mins of smooth cardio, row, run, bike swim at a pace that you can hold a conversation with someone.
 * Go see James Parker 541-505-6842 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.
 
 2B- * Plan out, go shopping and prepare for your next weeks meals. to ensure you have the right fuel to burn when training.
 Set yourself up for success.
 
 *Mental restoration. Different for everyone – could be meditation, yoga or could be gathering with family and friends; the key is to engage in activities that make your life full and help you recharge.

CiCi

Olympic Lifting class with Coach Scott will be at 10am on Saturday instead of 11am. All of you will need to get with Aleix before Saturday’s class to make lifting straps. Each athlete will need two rolls of athletic tape. Aleix will be available to help you any day this week before the 4p class or after the 6p class. Aleix will also be at the 530a class on Wednesday and Friday morning. Last option will be Saturday at 9a. Any questions, post to comments. 

Kids Care Area – Next week, May 13th-17th, Terisa the kids care attendant will be on her honeymoon. There will not be supervision in the kids care area for the 9a or 10a class for this week. The space will be available if the mom’s want to coordinate coverage. Congratulations Terisa! 

Warm-up/Mobility
Prepare for..

Skill: “ME” Max Effort Plank Hold

WOD: 

“Hallow”
100 Toes to Bar
*Every time you drop off the bar 5 HSPU

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

CF Endurance
Bike – 6 rds of 45 sec sprint with 1:30 rest between each round

WOD:

8 Rounds
3 Push Press 185/133
2 Box Jumps as high as possible
Rest 30 sec between each round

Hold on…this WOD is going to leave a mark.

Be strong when you are weak.

Be brave when you are scared.

Be humble when you are victorious.

Be bad-ass everyday.

” Door kickers inc.”

Warm-up/Mobility
Prepare for..

WOD: “Senior Citizen” (After this WOD we will all be moving like we are all a bunch of Tim “Senior” Citizens!)

49 Back Squats 95/63 75/45 55/25

49 Push-ups * Toes on Bumper plate

49 Front Squats 95/63

49 Pull-ups

49 Overhead Squats 95/63 75/45 55/25

49 Double Unders *100 singles

49 Wallballs 20/14 14/10 10/8

1200 m run

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

Trail Run 9a with Heath - If you want to do ENDURANCE with a trail run up Adam’s canyon, meet at LCF at 9a sharp! Rain or shine!

There will still be a 9a WOD. 

Shilo

What lies behind us & what lies before us are small matters.Compared to what lies within us..
— Ralph Waldo Emerson

Warm-up/Mobility
Prepare for..

Strength: Skill
Snatch      * Touch n Go, add 5-10lb ea set,start at %60 1RM
2-2-2-2-2
Kneeling Jump * Add bumper plates as athletes progress
2-1-2-1-2
http://www.youtube.com/watch?v=xKC852XWFWI
http://www.youtube.com/watch?v=qZMcbBsQorE

WOD: “Scooby” 
21-15-9
Power Snatch 85/63 75/53 65/45
Box Jump 24/20 20/12 12/#45Bumper

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

CF Endurance
Tabata Row 8 sets
20sec of work 10sec of rest
Score is total distance 

WOD:
10 Rounds
3 Dead Lift Sumo Style above knee’s. Release to ground. 315/223 275/183
25M Sprint
Rest 30 sec after each round.