Volunteers Needed at Nor Cal Sectional

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Workout of the Day for Wednesday 01/20/10

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.

Between Workouts

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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.

It’s Friday!

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Workout of the day for Friday 01/15/10

For time:
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

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Workout of the Day for Thursday 01/14/10

Overhead Squat

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

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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”
Thruster (75/45)
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

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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:


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.