It’s Friday!

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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.

[youtube=http://www.youtube.com/watch?v=q3FheeVpFYo]

Find Your Stride

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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)

[youtube=http://www.youtube.com/watch?v=uDQUlshxO_8]

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

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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:

  1. Wall-ball
  2. Sumo deadlift high-pull: 75/45 pounds
  3. Box Jump: 24″/20″  
  4. Kettle Bell Swings: 53/35 pounds
  5. 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.

“Uh, OK”: http://www.milkquarious.com/#/bonus/trailer

Go Heavy

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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

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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/

oc-throwdown-final-results

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

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***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

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***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

Justin Workout of the Day 1 Comment

***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:

[youtube=http://www.youtube.com/watch?v=pKMnv7eEsnQ]

All Snatch Work

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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]