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Justin Workout of the Day 4 Comments

Workout of the Day for Thursday 02/11/10

“Lynne”
Five rounds for maximum repetitions:
Bodyweight Bench Press
Pull-ups

Not for time! Rest as needed to get maximum repititons completed.

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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 9 AM class on Tuesday 02/16/10
CrossFit SAC Grand Opening WOD and Open House on Sunday 02/21/10 at 3 pm – see Crossfitsac.com for details.
Body Fat Testing on 03/01/10 – $25 register on white board.
VictriX Member’s Dinner 6:30 PM on Thursday 03/11/10 – RSVP to justin@crossfitvictrix.com  
2010 CrossFit Games Nor-Cal Sectionals in San Jose on March 27 and 28.

More Intensity

Justin Workout of the Day 2 Comments

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

Face the Facts

Justin Workout of the Day 0 Comments

 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.

One Exercise to Rule Them All

Justin Workout of the Day 7 Comments

Workout of the Day for Wednesday 02/03/10

100 Burpies

[youtube=http://www.youtube.com/watch?v=46VoSA-9Xd8]

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.

Nutrition, No Sugar, and Softball Conditioning

Justin Workout of the Day 3 Comments

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!

Get Creative With Your Training!

Justin Workout of the Day 1 Comment

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

Justin Workout of the Day 0 Comments

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.