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Workout of the Day for Thursday 12/17/09

Power Clean (135/85)
Ring Dips

From page 27 of a new e-book you can find here:

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.

CrossFit VictriX

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Workout of the Day for Monday 12/14/09

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.

A Benefit for Jess at CrossFit Centurion

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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 19th, 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.


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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 Friday 12/11/09

Clean and Jerk

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]

When You Carb, Go Complex

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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.

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

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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 (for free).  A direct link is provided below:

The Future of Food


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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.)
Deadlift (225/135)
Push Press (115/75)


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 – 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)


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…