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The Last of the Four
Workout of the Day for Monday 02/22/10
For time:
15 Deadlift (225/135)
50 Pull-ups
12 Deadift (225/135)
40 Pull-ups
9 Deadlift (225/135)
30 Pull-ups
6 Deadlift (225/135)
20 Pull-ups
3 Deadlift (225/135)
10 Pull-ups
CrossFit SAC Innagural WOD Sunday at 3 PM
Workout of the Day for Saturday 02/13/10
“Nasty Girls”
3 rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Nasty Girls [wmv][mov]
Nasty Guys [wmv]/[mov]
Stacey is an intense athlete with an extensive competive background. At the Sac Town Throwdown, she did 75 GHD Sit-ups in 135 seconds – THAT IS WAY OVER THE SPEED LIMIT!!
It’s WOD time at the newest CrossFit Gym in the Sacramento region – CrossFit SAC. Sunday 3:00 pm, let’s go check out Dave’s box and put some sweat on the floor!
4755 Auburn Boulevard, Sacramento, CA 95842
Air Force WOD and Thursday 6-7 am Class
Workout of the Day for Thursday 02/18/10
One Time Only, This Thursday there will be a class from 6-7 AM
From the MidWestern Sectional
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.
Kelsey stepped-up at the last minute when Patrick had to skip the throwdown due to an injury. Solid work Kelsy!
Thank You Team VictriX
Workout of the Day for Wednesday 02/17/10
Deadlifts
3-3-3
Then,
3 rounds
10 Squat Snatch Left (45/25)
10 Squat Snatch Right (45/25)
10 Knees to Elbows
Dumbell Snatch tri-panel [wmv]
Here they are, Team VictriX. Nice job Kelsey, Faith, Stacey, and Geoff. You guys rocked it at the first ever Sactown Throwdown hosted by CrossFit East Sacramento. Now it’s time to get ready for the 2010 CrossFit Games Sectional Competition March 27 and 28 in San Jose. There is no doubt, all 4 of you will do well!
More Intensity
Workout of the Day for Wednesday 02/10/10
21-15-9
Box Jump (24″/20″)
Sumo Deadlift High Pull (75/45)
Kettlebell Swing (53/35)
**Remember:
No classes on Saturday because we are at CrossFit East Sacramento for the Sactown Throwdown team competition. Stacey, Faith, Patrick, and Geoff are representing the V.
No classes on Monday 02/15/10
No morning classes on Tuesday 02/16/10
CrossFit SAC Grand Opening WOD and Open House on Sunday 02/21/10 at 3 pm
Body Fat Testing on 03/01/10 – register on white board
Member Dinner 2nd week of March
2010 CrossFit Games Nor-Cal Sectionals in San Jose on March 27 and 28
Feb Fran Fun
Workout of the Day for Tuesday 02/09/10
“Fran”
21-15-9
Thruster (95/65)
Pull-up
Face the Facts
Workout of the Day for Friday 02/05/10
Three rounds for time:
12 Muscle-ups
75 squats
Fridays are athlete’s choice. Work on skills, oly lifting, gymnastics progressions, time trials, or make-up a workout you missed (like the 100 Burpies for time).
Team 1630 – Another day, another WOD in the logbook.
The Future
Workout of the Day for Thursday 02/04/10
Five rounds for time:
Run 400 m
50 Sit-ups
Team 8 – Always Ready to Rock
One Exercise to Rule Them All
Workout of the Day for Wednesday 02/03/10
100 Burpies
Here is an article from the website The Art of Manliness
When I played football in high school, my offensive line coach had an exercise he liked to use on us for punishment. When we were caught screwing around or didn’t respond with “sir” or didn’t hustle in-between plays, Coach Chamlee had to say just four words to elicit an audible groan from the offensive line: “Get your feet moving.”
Those four words marked the beginning of one minute of pure hell. It was burpee time.
The Benefits of Burpees
The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.
Party at the neighbors!
Workout of the Day for Tuesday 02/02/10
Complete seven rounds for time of:
10 sumo deadlift high pulls (M:95#/W:75#)
10 ring dips
SDHP-Ring Dip WOD, Freddy C. vs OPT…[wmv][mov]
Our neighbors, Premier Graph-X are having a grand opening party on Thursday from 3:00 – 7:00 pm so before our after your workout, wander over next store and check out their shop. Premier Graph-X can do a lot of stuff, embroidery, digital printing, silk screen printing, heat set printing, sand carving, signs and vinyl lettering, promotional items, etc.
Nutrition, No Sugar, and Softball Conditioning
Workout of the Day for Monday 01/31/10
“Nancy”
Five rounds for time:
Run 400 meters
15 Overhead Squat (95/65)
Have you met one of our newest members, Janelle. I expect her to show up on the leader board real soon. She is a great resource for our community. Not only is Janelle a Level 1 certified CrossFit Trainer, but she is also Certified Nutrition Consultant. Her website is www.janelledeeds.com . Check out her website and if you know someone who would like to utilize the services of a nutritional consultant, make sure you let them know about Janelle.
Are you taking your nutrition as seriously as you are taking your workouts? John C. is. He just wrote a new goal on the board - 30 days without any sugar. Now that is legit! John, I know you can do it. Let John know you are rooting for his success every time you see him. And what about you – is there any reason you can not join him for a NO SUGAR MONTH OF FEBRUARY?
You don’t want to mess with this team! Roseville Heat, getting ready for the season with sport specific workouts powered by CrossFit VictriX. Their softball training consists of speed & agility work, core training, explosive power, endurance training, basic weight training/strength building, and of course, some customized crossfit workouts!
2 Weeks to Throwdown
Workout of the Day for Saturday 01/30/10
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Tim tackles Daniel while EJ completes Annie.
Get Creative With Your Training!
Workout of the Day for Friday 01/29/10
Annie
50-40-30-20-10
double unders
situ-ups
Annie is the prescribed workout of the day, but Fridays are athlete’s choice. You can create your own workout, make-up a workout you missed, hit a favorite benchmark, attack a goal, or lift heavy. The gym will be open from 4:30-6:30.
God Says How Long, You Say How Well
Workout of the Day for Thursday 01/28/10
Snatch 1-1-1-1-1-1-1 reps
Snatch: Three Pulls, Coach Burgener…[wmv][mov]
Let’s take Mike Burgener’s advice and “get aggressive”.
God says how long you will live, you say how well. Do all you can to ensure your next 30, 40, or 50 years will be high quality years. What you are doing now, with your every day activities of exercise and nutrition is one of two things. Either it is a health investment that will pay a nice return, or it’s a health debt that when the bill finally arrives, it’s probably to late. Making smart choices throughout each day will insure, as much as is up to you, that your future is high quality.
Daniel
Workout of the Day for Wednesday 01/27/10
“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006
Burpee Penalty – See Below
**Wednesday th 27th, there will be two morning workouts, one at 6-7 am and one at 8-9 am and they will be inside Arena Softball (across the parking lot – entrance on other side of building). There is a chance you will be on tv since Fox 40 will be filming some of their morning show there. If you have a CrossFit shirt, wear it!!**
Workout of the Day for Tuesday 01/26/10
Row 5000 meters for time
Athletes waiting for a rower will work the Bear Complex
Watch this video:
Bear Complex WOD…[wmv][mov]
If you show up without having watched the video – 30 burpees will be added to your warm-up. Can you name the song and artist?
**Wednesday**
Wednesday th 27th, there will be two morning workouts, one at 6-7 am and one at 8-9 am and they will be inside Arena Softball (across the parking lot – entrance on other side of building). There is a chance you will be on tv since Fox 40 will be filming some of their morning show there. If you have a CrossFit shirt, wear it!!
Stay Balanced
Workout of the Day for Monday 01/24/09
Complete as many rounds as possible in 12 minutes of:
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats
Run 100m (if raining, 30 double unders)
Remember Why You Train – Big Picture
Workout of the Day for Saturday 01/23/10
Complete as many rounds as possilble in fifteen minutes of the following triplet:
10 Kettlebell Swings (70/53)
200 meter Run
10 Wall Ball
Remember Why You Train, The Big Picture – Time in the gym is a means to an end, not the end in itself. Most of us have big reasons why we do what we do at the gym, so make sure you remind yourself every once in a while what it is.
Carpe Diem
Workout of the Day for Friday 01/22/10
Complete Three Max sets of each:
Bodyweight Bench Press
Bodyweight Front Squat
1.5 Bodyweight Deadlift
In no particular order, and not for time. Use a weight you can get over 10 reps for. Finish with a time trial on the rower, on the run, or with double unders.
Friday’s are athlete’s choice. You are welcome to select an alternate WOD.
Carpe Diem – Life’s to short to waste time doing stuff you don’t like.
Driven
Workout of the Day for Thursday 01/21/10
“Tyson Tabata Mash-up”
4 minutes of:
20 seconds pull-ups
10 seconds rest
20 seconds push-ups
10 seconds rest
Then,
4 minutes of:
20 seconds sumo deadlift high pull
10 seconds rest
20 seconds wall ball
10 seconds rest
Then, Repeat.
No rest. 16 minutes straight through. 100% effort every set.
Volunteers Needed at Nor Cal Sectional
Workout of the Day for Wednesday 01/20/10
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups
The NorCal Sectionals are fast approaching and help is needed. As of 10 days ago, there are almost 400 competitors registered for the event. With all these competitors there is huge need for volunteers. We will need judges, registration help, set up and clean up help, and everything in between. If you are not competing and want free admission and a t-shirt as well as be a part of history register to volunteer. You can do so here! Thanks for your help, we are going to need it.
Short and Sweet Bodyweight Blaster
Workout of the Day of for Tuesday 01/19/10
3 rounds for time:
21 pull-ups
21 ring dips
50 squats
Between Workouts
Workout of the Day for Monday 01/18/10
Five rounds for time:
15 Thrusters (135/85)
Run 400 meters
Saturday’s Crew was Focused and had a Great Workout
Your workouts at CrossFit VictriX are an extremely important part of your pursuit of health and fitness. But your success depends on what you do between your workouts just as much as it depends on your workouts. There are several areas of your life that have just as much (if not more) of an impact on your health and fitness then just your workouts. Sleep, stress, diet, alcohol, medications, career pursuits, and your social life all have a major impact on your overall health. If you are out of balance in any of these areas, the benefits from your time in the gym can be minimized. As you examine your athletic weaknesses, don’t forget to examine the rest of your life, being aware of areas that have become out of balance. CrossFit is the best fitness development program in existence. But it is not a miracle program. There is no substitute for consistent and hard work. ultimately, your ability to reach your potential has a lot to do with your consistency in maintaining balance in all areas of your life. Accepting the responsibility you have in your own success is part of a mature approach to health and fitness.
Stay in Motion
Workout of the Day for Saturday 01/16/10
10-9-8-7-6-5-4-3-2-1
Power Clean (135/85)
Run 200
It’s Friday!
Workout of the day for Friday 01/15/10
For time:
21-18-15-12-9-6-3
Pull-ups
Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Friday’s are athlete’s choice day. You are welcome to crush the work out above which appeared on crossfit.com on Dec 16, 2009, or you can select a workout that you missed, have wanted to attempt, or even make up your own workout.
Find Your Stride
Workout of the Day for Thursday 01/14/10
Overhead Squat
3-3-3-3-3
then, finish with
Turkish Get-ups
15 each side
(skill work – not for time, play with weight)
Lot’s of new members lately – it is great to have all of you. We are two weeks into the new year. Your survived the holidays, now it’s time to find your stride. Build your momentum, get your body used to your new schedule. Listen to your body, take rest when needed, get your sleep, and you’ll do great. Don’t get greedy with your progress, steady and consistent with a long-term view works best.
Let’s talk nutrition, show me your food log or join our Facebook group called “I ate this”.
Here is a tip. When you see a workout like above, prepare yourself by watching some demo’s on CrossFit.com (on the left, click on exercises and demo’s).
Keep up the good work!
Fight Time
Workout of the Day for Wednesday 01/13/09
“Fight with Swings & Burpees”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for 3 rounds. The stations are:
- Wall-ball
- Sumo deadlift high-pull: 75/45 pounds
- Box Jump: 24″/20″
- Kettle Bell Swings: 53/35 pounds
- Burpees
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Go Heavy
Workout of the Day for Tuesday 01/12/10
“CrossFit Total”
Back Squat, max load in three attempts
Press, max load in three attempts
Deadlift, max load in three attempts
Total the maximum load lifted in each of the three exercises for the score.
The CrossFit Total
By Mark Rippetoe
Download the PDF article.
Orange County Throwdown
Workout of the Day for Monday 01/11/10
“Fran Light”
21-15-9
Thruster (75/45)
Pull-ups
Run 200 m / Row 250 m
The Orange County Throwdown was a blast. Lilia and I met a lot of cool people, participated in some grueling workouts (2 on Saturday, 2 on Sunday), and enjoyed soaking in that Southern California atmosphere. I’ll write-up my experience soon and post it here. For now you can check out information and pictures on the Orange Coast CrossFit blog: http://orangecoastcrossfit.com/
Gary Baron, from Lincoln, came in 5th! Valeria Calhoun (14 years old), from Rocklin, won the women’s intermediate division! I survived all four workouts and you can bet I am sore!
If you get a chance to participate in a CrossFit event, it’s probably the most amazing sports atmosphere you will ever experience. It will probably be the most fun working out you will ever have. We have the Sac Town Throwdown Affiliate team competition coming up on Saturday Feb 13 – I need final confirmation on who wants to be on a team. It’s $50 per team and a team is made of 2 men and 2 women. We also have the Nor Cal Sectional Qualifier for the CrossFit Games which is open to ALL who want to participate. CrossFit is for all athletes at all levels. Everyone should take advantage of the opportunity to workout out in a Constantly Varied setting like one of these events. It will add another element of excitement, anticipation, and intensity to your effort.
Yes, it is a competition, but more importantly, it is seeing what you are made of, challenging yourself, and ultimately – it is just you against the workout…
Here is a picture of me and Gary during the first workout – “Exponential”. I am in the red shirt on the pull-up bar and Gary is in the black shirt next to me.
Row 2,550 Miles from Canary Islands to Antigua
***Important Schedule Information: The Saturday morning 830-930 am class is cancelled this week. CrossFit East Sacramento has extended an invitation to CrossFit VictriX athletes during their regularly scheduled class times on Saturday morning of 830 – 1000 and 1000-1130. Go say “HI” to our CF family and get your WOD in.***
You thought the 2000 meter row was hard? Check this out:
http://theadventureblog.blogspot.com/2010/01/woodvale-challenge-is-underway-finally.html
The Woodvale Challenge is Underway, Finally!
After several false starts, the Woodvale Ocean Rowing Challenge finally got underway today, with the original Atlantic Rowing Race launching from the Canary Islands, located just off the coast of northwest Africa. The contestants, competing in solo, double, and quadruple person categories, will now race to Antigua in the West Indies of the Caribbean Sea.
The competitors will be carrying supplies for up to three months at sea, as they row the more than 2550 miles across the ocean, burning as much as 10,000 calories per day. All told, there are approximately 30 boats competing in the event, with the teams with two and four members rowing non-stop, 24/7, to reach the finish line.
You’ll be able to follow along on the action at the race’s official website, and through the (what else) Twitter feed at @AtlanticRowRace. On the website, you can track team progress, view photos, and get the latest news on events happening out on the water. For a more personal look at what is happening, check out the personal blog of Pete Van Kets, a South African competing in the solo category.
The race was actually set to get underway in mid-December, but thanks to continued waves of bad weather, the start was postponed multiple times. It seems like the weather window has finally opened however, and these tough, adventurous rowers, are now out on the water, and steaming towards the heart of the Atlantic.
Good luck to all involved.
Slow Methodical Ideal
***Important Schedule Information: The Friday afternoon (430-530 and 530-630 pm) and the Saturday morning 830-930 am classes are cancelled this week. CrossFit East Sacramento has extended an invitation to CrossFit VictriX athletes during their regularly scheduled class times on Friday afternoon and Saturday morning. Check their website for times.***
Workout of the Day for Friday 01/08/10 (6-7 am Only)
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.
L-Sit Lift
***Important Schedule Information: The Friday afternoon (430-530 and 530-630 pm) and the Saturday morning 830-930 am classes are cancelled this week. CrossFit East Sacramento has extended an invitation to CrossFit VictriX athletes during their regularly scheduled class times on Friday afternoon and Saturday morning.***
Workout of the Day for Thursday 01/07/10
Thank you OPT…
“exponential”
7 rounds for time;
5 squat clean thruster
10 toes to bar
Eeach round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7th round, gals starting weight is 45# increasing to 105# by 7th round. Level 2 Men 95-125 (5# increase), Women 45-75#(5# increase). Level 1 Men 45-75#, Women Dumbells.
Tuesday at 4:30 – post WOD
Here is some homework:
All Snatch Work
Workout of the Day for Wednesday 01/06/10
Snatch
5-5-3-3-1-1-1
Learning to Snatch, Coach Burgener…[wmv][mov]
Snatch: Arms, Coach Burgener…[wmv][mov]
Snatch Balance-Finding Max Analysis…[wmv][mov]
Snatch Foot Position, Coach Burgener…[wmv][mov]
Snatch Instruction, Coach Burgener…[wmv][mov]
Snatch: Jump and Land, Coach Burgener…[wmv][mov]
Snatch: Three Pulls, Coach Burgener…[wmv][mov]
Team 6 – Full House
Workout of the Day for Tuesday 01/05/10
2008 CrossFit Games Workout
Five rounds for time:
5 Deadlift (275lbs men, 185lbs women)
10 Burpees
Monday at 6 am – getting it done: http://www.facebook.com/video/video.php?v=1284981975117&ref=mf
08 Games Thruster Pull-up Workout from “Sisu” – The Mikko Salo Documentary preview – video [wmv] [mov]
Body Fat Test – Cancelled
*** Unfortunately the mobile Body Fat Test van is not able to keep their appointment with our gym. All body fat testing appointments scheduled for this afternoon have been cancelled. I am actively seeking alternative testing methods and will re-schedule as soon as possible.***
Workout of the Day for Monday 01/04/10
Three rounds of:
Run 800 meters
21 Power Cleans (155/95)
Goal Power
Some tips on adding power to your goals:
1. Own Your Goal – Your goals are your own personal and unique targets. You shouldn’t let others set your goals for you, they should be your own.
2. Set A Date – Goals should have dates. A goal without a date is wishful thinking. It is much easier to see and make progress when a date is set.
3. Focus On Progress - You have to stay focused and dedicate the resources required to reach the goal. Eliminate distractions. Quit doing things that slow down your progress.
Get Ready For Your Best Year Yet
Workout of the Day for Thursday 12/31/09
Run 2000m
Every minute, stop and do:
a. 15 Squats
b. 15 push-ups
alternating the exercise every minute
Come in on Saturday from 8:30-9:30 AM for the first CrossFit VictriX workout of the 2010 year.
On Monday the 4th, the mobile water tank body fat test will be at CrossFit VictriX. There are still a few spots available between 3 and 7 pm if you are interested in getting the $39 body fat test send me an email or sign up on Saturday. There will be some post WOD snack items on Monday.
