Setting Goals for 2010

***Schedule Information***
The following classes are cancelled this week,
Thursday: 430-530 and 530-630
Friday: All classes cancelled

Regular Class Schedule Returns Starting Saturday 01/02/09  @ 830-930 AM

Workout of the Day for Wednesday  12/30/09
(All Classes On: 6-7 AM, 430-530 PM, 530-630 PM)

Front Squat 3-3-3-3-3

Setting Goals for 2010 by Justin A.
Did you reach the year-end goal you wrote on the whte board? If you did, congratulations, job well done. If you did not, assess why. Was it a reasonable goal? Did you stay focused? Let a missed goal be a chance to learn. If you got close, keep pushing and get it. The goal area on the white board is a permanent fixture. Feel free to add you goals there!
Since the turn of the new year is a time of reflection and resolutions for so many people, here are some simple and general goal setting guidelines. You have probably heard these before, and guess what, they work!
1. Be Specific, Make it Measurable, Give it a Date – Vague goals lack energy and the ability to measure progress. Sometimes the more vague a goal, the more overwhelming it can be. The more specific and measurable the goal, the easier to mantain forward progress in achieving that goal. Give a goal an accomplishment date and it’s easy to see if you are on track for success or need to adjust the plan.
2.  Make Your Own Goals – Goals should be personal. You shouldn’t let others set your goals for you. Take ownership of your own goals!
3. Write it Down – Commiting to a goal by taking it out of your head and putting it in writing makes the goal more real. The more public you can make your goal, the more motivation you will have to make it happen.
At CrossFit Victrix, we tend to focus on health and fitness goals through exercise, nutrition, and recovery. But realize, a disciplined and balanced life in all areas is more useful then success in only one! If you get in a goal setting mode, expand it outside of your physical body into other areas. Here are some examples of other areas:
Marriage / Dating 
Here’s to 2010. May the pursuit of your goals be relentess, unwavering, and successful!


Move Forward

***Schedule Information***
The following classes are cancelled this week,
Tuesday: 530-630
Thursday: 430-530 and 530-630
Friday: All classes cancelled

Workout of the Day for Tuesday 12/29/09

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

Some travelling CrossFitters came by last week and had a fun workout!

Set the Compass

Workout of the Day for Monday 12/28/09

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Cast a Vision

Workout of the Day for Saturday 12/26/2009 at 8:30 – 9:30 AM

Three rounds of:
Run 400 m
21 Kettlebell Swings (53/35)
15 Wall Ball (20/14)

Merry Christmas 2009

The next workout will be on Saturday 12/26/09 from 8:30 – 9:30 am.

A CrossFit Moncton Christmas Carol (sung to the tune of Jingle Bells)

Lunging through the gym
Pulling a weighted sleigh
Over the hills we run
Grunting all the way
Med balls on the wall
Making people white
Oh what fun it is to sing
A workout song tonight

OH! Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way, HEY!

Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way

A day or two ago
I thought I’d test it out
To see how far I’d row
Without me passing out
Laying on the floor
With pain in my side
This CrossFit stuff is hardcore
And boy my legs are fried

OH! Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way

Sactown Throwdown Announced

Workout of the Day for Wednesday 12/23/09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
For Max Loads

“Sacrifice” by Darren Doane – video … [wmv] [mov]

CrossFit VictriX will field at least one team. If you are interested, sign up on the white board at the gym. CrossFit VictriX will pay the entry fee, all you have to do is work your butt off.

Get ready for Sacramento’s first major CrossFit Affiliate competition presented by CrossFit East Sacramento.  The “Sac-Town Throwdown” will be an all day two event team challenge, held on Saturday, February 13, 2010 @ 9:00 AM.  Teams will consist of 2 men and 2 women who all train at the same facility, and all affiliates within driving distance will be invited.  Multiple teams from each facility may register for the event, but the event will be limited to the first 25 teams to register.  Cost per team is $50 and will cover competition, food, beer, and an award to the winning team.  Spectators are required to register also for $5 and will get fed and beered as well.  The workouts will be scaled for any ability level and all ability levels are encouraged to participate.  Team captains will register for their entire teams.  Register early to ensure that your team has a spot.  Early registration is required for teams and encouraged for spectators.  Spectator price will be $10 after Feb 1st or at the door, so get on it.

Click here to download event flyer

CrossFit Games Dreams Part 2

Workout of the Day for Tuesday 12/22/09

As many rounds as possible in twenty minutes of the following:
25 Burpees
15 Backsquat, bodyweight

CrossFit Games Dreams Part 2 by Faith G.
After watching the intro and the explanation of the running part of the games, I fell asleep and began to dream about my star appearance in the games. Dave Castro had mapped out the run for us on a white board and it looked something like an etch-a-sketch nightmare. There I was at the start line, which happened

to be in the middle of the sierra college campus. We had to find our way through the campus and then I found myself at this lake. As I looked at the lake it had tall bookcases all around it. The bookcases sat around the circumference of this HUGE lake. The bookcases were pretty high. The odd thing was that the bookcases were filled with nursing books. Castro explained that to win this event one must scale the bookcases and never touch the water. So there I was scaling bookcases and looking down at the water where judges were riding around in kayaks yelling at us. I was pretty far behind all the competitors in the event so I figured nobody was watching me. I stopped to take a break and catch my breath when Dave Castro came over and towered  over me on the huge bookcase then proceeded to yell at me and told me I wasn’t CrossFit material and an embarrassment to the company. At this point I got so upset I jumped off the bookcases and began to swim as far as I could to catch my fellow competitors. I had always been a swimmer and was going to prove to Castro why swimming should be one of the functional movements. I was almost to the end of the lake when the hand of “god” (Castro’s hand), grabbed me by the back and wrestled me out of the lake. I was such an embarrassment to the games that they had to bring Justin over and have a “talk” with me. I was told that I was so far behind in the run that I would be entered into the “special scaled games”. Justin told me he was so disappointed in me that I needed more work to be ready to roll with the “big dogs”. Justin said “you will be working box jumps and burpees for the rest of the games till you get those skills mastered”. I proceeded to cry, I had worked so hard to be at the games only to be told to do box jumps and burpees till I passed out. I was pissed!

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