Category Archive

Workout of the Day for Saturday 12/19/2009 is at CrossFit Centurion at 10:00 AM

At 10 AM, CrossFit Centurion will be hosting a fundraiser WOD for Jess Elizabeth. Jess is battling a devastating bout of cancer…for a second time. This time Jess is without insurance, unable to afford the meds and treatment she needs, is unable to work and bring in an income, and is trying to survive and support her 8 year old daughter, Sage. Uneblievably, Jess is still staying positive through all of this despite massive adversity and roadblocks around each turn. Jess is just trying to survive and see her daughter grow up and she is on her own in this quest.

CrossFit Centurion and the SSD Health & Wellness Team are going to team up to help Jess during the holidays by holding a fundraiser WOD for her benefit. Weather permitting, there will be a BBQ afterwards, courtesy of Rick and The SSD Health & Wellness Team. We will suffer a bit to show our support and unity behind a good person in a bad spot.

The suggested donation is $25, if you can afford it. We understand that this is the holiday season and times are tight, but think of this as a gift for another human being to help them live to see another day – there is no more noble of a cause. This “gift” is not one that will be worthless, thoughtless or unappreciated. All donations can be made via cash or check and can be taken on site during the fundraiser or you can use the paypal button on the left side of the CrossFit Centurion website.

Jess’ story can be found at www.chemowhores.com .

Workout of the Day for Friday 12/18/2009

Deadlift
1-1-1-1-1-1-1

The benefit for Jess Elizabeth is tomorrow at 10:00 AM at CrossFit Centurion. After a workout, there will be some BBQ and some hang time. Please feel free to bring a small sidedish or something to drink if you like. CrossFit Centurion will have some basics at their box and some ice for drinks.

** Parking will be on the street, some of the spaces immediately in front of the gym in the front parking lot, or the far south parking lot to the rear of the business complex. If you need directions, please refere to the CrossFit Centurion “Location” tab on their website. **

Workout of the Day for Thursday 12/17/09

“Elizabeth”
21-15-9
Power Clean (135/85)
Ring Dips

From page 27 of a new e-book you can find here: http://sethgodin.typepad.com/files/what-matters-now-2.pdf

Momentum by Dave Ramsey
Malcolm Gladwell says it takes 10,000 hours of practice to become an “Outlier.” He is, of course, right. My mother says practice makes perfect. She is, of course, right. A billionaire friend once told me to read one of the best stories on successful living, The Tortoise and the Hare. He says, “Every time I read that book, the tortoise wins. Slow and steady wins the race.” He is, of course, right. Whether it is branding or wealth building, I call it The Momentum Theorem.

FOCUSED INTENSITY over TIME multiplied by GOD equals Unstoppable Momentum. Not many people in our A.D.D. culture can stay FOCUSED, but those who can are on their way to winning. Add to the focus some serious pull-your-shirt-off-and paint yourself-blue-at-the-football-game INTENSITY, and now you have a person who is a difference-maker. But very few companies or people can maintain that FOCUSED INTENSITY over TIME. It takes time to be great, it takes time to create critical mass, it takes time to be an “overnight success.” Lastly, you and I are finite, while GOD is infinite. So, multiply your efforts through Him and watch the areas of your life move toward winning like never before.

Dave Ramsey is a nationally syndicated radio talk show host, best-selling author of The Total Money Makeover, and host of The Dave Ramsey Show on the Fox Business Network.

Workout of the Day for Wednesday 12/16/09

“Fran”
21-15-9
Thruster (95/65)
Pull-ups

Marty Cej’s Take on The 2009 CrossFit Games – video … [wmv] [mov]

http://games2010.crossfit.com/

Workout of the Day for Monday 12/14/09

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

We are no longer the CrossFit affiliate known as CrossFit Placer. Our affiliate name has been changed to CrossFit VictriX. Victrix is Latin for “victorious”. It was a title bestowed on Roman legions that were successful in military campaigns. CrossFit is the most effective tool there is for advancing human performance, forging elite athletes, and developing functional physical fitness in all people at all levels. We will be victorious as we succeed in achieving our goals together through CrossFit.

Workout of the Day for Saturday 12/12/09

**CrossFit VictriX is closed today, however, your membership at CrossFit VictriX will be honored at CrossFit East Sacramento during the 8:30 am and 10:00 am class times. But if you go there, you must bring your Mike Tyson animal attitude and eat their children. Represent CFVX!**

***CrossFit Centurion is having a fundraiser. CrossFit VictriX is closing on Saturday 12/19/09 so that all athletes can make the long drive over to Rancho Cordova to support our extended CrossFit community. Click Here for more information. Please sign up on the white board so I can provide CrossFit Centurion a headcount.***

The SSD Health and Wellness Team along with CrossFit Centurion present:

A Benefit for Jess!

• When: Saturday December 19^th, 10am
• Where: CrossFit Centurion 11300 Sanders drive #25 Rancho Cordova (Behind Costco)
• A $25 donation (or whatever you can afford) gets you a workout you will not soon forget, a free BBQ weather permitting and most importantly the knowing that a little bit of suffering on your part, brings a little light to someone else.
• Please RSVP so we know how many low-carb burgers to make!

Jess Elizabeth is a 32 year old single mom who has been battling endometrial cancer for the last three years.  After a complete hysterectomy numerous rounds of chemotherapy and no insurance she finds herself in desperate need.  She just recently underwent treatment for neutropenia that has left her unable to work.

**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 Friday 12/11/09

Clean and Jerk
1-1-1-1-1-1-1

Friday’s are Athlete’s Choice/Open Gym. Make-up a missed WOD (Cindy?), work on skills or your goals, do some heavy lifting, or try some time trials (500/1000m row, 400/800m run, etc.)

“Sisu” – Trailer for the upcoming Mikko Salo Documentary – video … [wmv] [mov]

Workout of the Day for Thursday 12/10/09

Complete Three Rounds:
Overhead Squat (75/45)
Hang Power Clean (135/85)
Row for Calories
Complete 1 minute at each station, rest 1 minute between rounds. Score total reps.

**Coach’s Note: This is 9 minutes of work, with adequate rest. Go for full power output. Think highest rep’s possible, similar to Fight Gone Bad.**

I Carb, You Carb, We All Carb…
…but, when you eat carbohydrates, you better believe that the quality of the food you are eating matters. Try to make your carbohydrates all come from complex sources as opposed to simple carbs. Complex carbs enter the system slower than simple carbs, thus eliciting less of an insulin spike. Simple carbs deliver sugars into the blood system too fast eliciting a high insulin response (spike). Some examples of complex carbs are fruits, vegetables, whole grains. Some examples of simple carbs are juices, sugar, and white flour. Guaranteed if your food comes in a box and has more than 5 ingredients in it, it’s full of simple carbs.

**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?

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

The Future of Food

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)