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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.

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