Future of Food – Introduction

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**CrossFit Victrix will be closed on Saturday December 12. Your membership at CrossFit Victrix will be honored at CrossFit East Sacramento during Saturday.*** 

Workout of the Day for Wednesday 12/09/09

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Looks similiar to Food, Inc. Anyone seen it?

[youtube=http://www.youtube.com/watch?v=jNezTsrCY0Q]

You can watch the entire film on hulu.com (for free).  A direct link is provided below:

The Future of Food

12/08/09

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Workout of the Day for Tuesday 12/08/09

Run or Row 5k

Alternate 1: For those who have already logged a run in this week or some other kind of distance work. (Duffy, Darrin, etc.)
21-15-9
Deadlift (225/135)
Push Press (115/75)

[youtube=http://www.youtube.com/watch?v=MYaTc2AC9L8]

A Few Notes About Scaling

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Workout of the Day for Monday 12/07/09

Complete as many rounds in 20 minutes as you can of:
12 Power snatch (65/45)
10 Push-ups

Understanding the Real Battle” with Dave Castro, CrossFit Journal preview video … [wmv] [mov]

Scaling – The beauty of CrossFit is the way it can be scaled. A wise athlete will learn their limits, listen to their bodies, and scales their workouts according to their individual ability. There is nothing to prove by ‘keeping up’ with someone at the expense of form. Check your ego at the door. Or CrossFit will ball your ego up in a crinkled mess and send you home.  Most of our workouts come from CrossFit.com – an elite fitness program made to consistently exceed the limits of elite athletes. Trying to attack them Rx’d is a decision that should be made with care and just because you can do some workouts as Rx’d, doesn’t mean you should think you can do them all Rx’d.

CrossFit Placer will use a level system for suggesting scaling options. Use them as a guide to help you select your workout weight. For example, today’s workout can be scaled like this.

Level 1 – 15 min/1-arm dumbell snatch with lighter weight/modified push-ups

Level 2 – 20 min/lighter weight snatch/push-ups modified as necessary

Level 3 –  Rx’d

Proceed with a long-term vision, make smart choices, otherwise you could end up like this guy: Diesel Weasel (only the watch the first 45 seconds, may favorite part is at around :32 just when the bar comes off the ground)

[youtube=http://www.youtube.com/watch?v=lSvaUTOTdc4]

Lumberjack CrossFit Memorial Hero WOD at CrossFit East Sacramento

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We have to chosen to join with the CrossFit family and support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.

This is a fundraising event for the families of the soldiers killed at Fort Hood one month ago.  You can click here to make a donation now or you can bring your donation to the workout. All affiliates and friends are welcome at CrossFit East Sacramento at 0830 or 1000 to participate.  Please plan to make a donation even if it is small.  Every bit helps out to support our community.  Click here for the official Lumberjack 20 Memorial WOD website.

For your funny bone…

[youtube=http://www.youtube.com/watch?v=13O9HK6XLCM]

Prepare for Lumberjack 20

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***On Saturday: CrossFit Placer will not be open. We will be working out at CrossFit East Sacramento and doing the Lumberjack Memorial Workout. Donations are expected to support the families of the fallen soldiers and can be made by clicking here. Workout times are at 8:30 and 10:00. I will be there at both times to assist and coach you. Scaling options will be available for all people at all levels. Bring family, friends, and pets. CrossFit East Sacramento is always a good host and a good time will be had by all working out with some of our local CrossFit community to show our support for the fallen soldiers at Ft. Hood.***

Workout of the Day for Friday 12/04/09

“Lumberjack 20”
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

Friday’s are Athlete’s Choice/Open Gym. Make-up a missed WOD, work on your year-end goals, lift heavy, get your muscle-up. If you are going to do this workout at CrossFit East Sacramento on Saturday morning, then try this one as a prepper:

“Lumberjack Tester”
5 Deadlifts (275lbs/165) /Run 100m
5 KB swings (2pood/1.5 pood) /Run 100m
5 Overhead Squats (115lbs/75lbs) /Run 100m
5 Burpees /Run 100m
5 Pullups (Chest to Bar) /Run 100m
5 Box jumps (24″/20″) /Run 100m
5 DB Squat Cleans (45lbs/35lbs each) /Run 100m

Thanks for coming by guys!

Saturday Workout Information

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***On Saturday: CrossFit Placer will not be open. We will be working out at CrossFit East Sacramento and doing the Lumberjack Memorial Workout. Donations are expected to support the families of the fallen soldiers and can be made by clicking here. Workout times are at 8:30 and 10:00. I will be there at both times to assist and coach you. Scaling options will be available for all people at all levels. Bring family, friends, and pets. CrossFit East Sacramento is always a good host and a good time will be had by all working out with some of our local CrossFit community to show our support for the fallen soldiers at Ft. Hood.***

Workout of the Day for Thursday 12/03/09

Press 1-1-1
then,
“Helen”
Run 400 m
21 Kettlebell Swings (53/35)
12 Pull-ups

**Coach’s Note: Take 3-4 warm-up sets on the press then go for a personal record (PR).**

People can’t get enough of the farmer’s walk challenge. Ashley completed the 400 m lap  without setting the kettlebells down. Kelsey completed the 400m without setting the dumbbells down. Darrin and Faith hold the men’s and women’s gym record at 3:15 without a set down for Darrin and 4:19 for Faith. Ashley’s time was 4:20. Every second counts!!!

Little Things Can Become Barriers

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Workout of the Day for Wednesday 12/02/09

10 Power Cleans (135/95)
20 Push Ups
8 Power Cleans
18 Push Ups
6 Power Cleans
16 Push Ups
4 Power Cleans
14 Push Ups
2 Power Cleans
12 Push Ups

Plenty of time will be spent going over clean technique before progressing through the workout. The workout will not be timed but each rep must be flawless for it to count. Think of this as a skill training day. Clean weight selection can be modified up or down during the workout. Go for unbroken sets.

From a blog I read – Truth Observed. Good lesson about life.

“How I Need my Gastrocnemius!” by Del Tackett

“…I thought someone had kicked me in the calf…or maybe hit me with a baseball bat. But what in the world would someone be doing with a baseball bat out on the football field?

Unfortunately, the “hit” was also accompanied by a loud “pop”. That isn’t a good sign…or sound.
Then I went down…and looked around. No one was there. When I tried to get up, there was a very distinct feeling in my calf. The English word is “PAIN!”
So, here’s the bottom line. The big muscle in the upper part of the calf is called the “gastrocnemius”. It actually has two major portions, medial & lateral. Running up between them is the plantaris tendon.
I tore them.
They hurt.
I hurt.

Now, before you start thinking nasty thoughts about why I was even out there playing football in the first place, you should know that this happens to even great professional athletes, like Albert Pujois. So, it has nothing to do with age or ineptness or whatever else you are thinking. I am actually in pretty good shape…or at least I was. :(
So, I spent Thanksgiving with my leg up, icing it and trying to keep the swelling down… I was somewhere just below worthless.
It has now been 5 days and I’m still worthless. I certainly can’t walk on it. And, in fact, I think it hurts more today than ever. (Am I a wimp, or what?) My leg is discolored–something close to an unmentionable yellow. My ankle is black & blue. And I can’t do much at all.
But more than that, it is amazing to me when I realize how just one muscle and tendon can end up disrupting your whole life.
How true, though. Little things can become major barriers and obstacles that can hinder us.
Is there a relationship in your life that needs to be mended?
Is there bitterness needing to be resolved?
Is there a task that has been hanging around your neck that you just keep putting off?
Or a phone call? Or a letter? Or a visit?
Sometimes those nagging obstacles aren’t that hard to deal with. We just need to act.
I wish mine were easy to resolve. I know some of yours aren’t either. But doing nothing will only insure that it will never go away or, may possibly even get worse. That’s especially true of bitterness.
So, the best thing to do is just do it.”

The fitness application should be obvious. If you have something holding you back. Address it. If could involve going to a higher level by attacking a weakness like basic strength, fundamental mechanics, or power & intensity. Or, it could be more serious, like letting an injury rest and heal properly, or maybe  a visit to a physical therapist or a naturopathic doctor. Address the weakness, don’t ignore it, don’t put it off. The whole system will be more fit if you address the obstacle.

Lumberjack Memorial Hero WOD

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Workout of the Day for Tuesday 12/01/09

In 3 minutes:
Run 400 meter
Complete as many Wall ball as possible
Rest 3 min
Repeat for five total rounds.
Score wall balls completed.

 

For those who missed it on the main page at CrossFit.com :

On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.

Lumberjack CrossFit Ft Hood tribute video … [wmv] [mov]

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

 

Get Your Year End Goal Accomplished

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Workout of the Day for Monday 11/30/09

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

***This workout will be scalled for three levels. Level 1 – 12, 24, 36. Level 2 – 16, 32, 48. Level 3 – Rx’d.*** 

 

Closing Out a Great Month!

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Workout of the Day for Saturday 11/30/09

Complete for time:
250 m row
10 squats
5 push-ups
5 sit-ups
500 m row
20 squats
10 push-ups
10 sit-ups
750 m
30 squats
15 push-ups
15 sit-ups
1000m row
40 squats
20 push-ups
20 sit-ups