L-Sit Lift

***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…
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:


All Snatch Work

Workout of the Day for Wednesday 01/06/10


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]

Body Fat Test – Cancelled

*** Unfortunately the mobile Body Fat Test van is not able to keep their appointment with our gym. All body fat testing appointments scheduled for this afternoon have been cancelled. I am actively seeking alternative testing methods and will re-schedule as soon as possible.***

Workout of the Day for Monday 01/04/10
Three rounds of:
Run 800 meters
21 Power Cleans (155/95)

Goal Power
Some tips on adding power to your goals:
1. Own Your Goal – Your goals are your own personal and unique targets. You shouldn’t let others set your goals for you, they should be your own.
2. Set A Date – Goals should have dates. A goal without a date is wishful thinking. It is much easier to see and make progress when a date is set.
3. Focus On Progress – You have to stay focused and dedicate the resources required to reach the goal. Eliminate distractions. Quit doing things that slow down your progress.

2010 – Year of _____

***Important*** I was just notified by the body fat testing operator that his truck is out of service so the test is cancelled. I am exploring other options and will get this back on the schedule as soon as possible. For now, it’s cancelled.

Workout of the Day for Saturday 01/02/10 at 830-930 AM

Three Rounds of the following:
20 Sumo Deadlift High Pull (95/65)
20 Wall Balls
20 Pull-ups
20 Push Jerk/Press (95/65)
20 Burpees
200 Meter Row/Run

2010 – Year of Victory

What will be the theme for your next year? 2010 – Year of _____  . You fill in the blank. Will it be a Year of New Beginings, Year of New PR’s, Year of Education, Year of Foundations, Year of Battle, Year of Breaking Chains, Year of the Family, …..the possiblities are endless. It comes down to you deciding what the year will be – God willing and in as much as depends on you. At CrossFit VictriX, this will be a year of Victory. Athletes (we are all athletes) will be setting BHAG’s (Big Hairy Audacious Goals) and achieving them. We all will be gaining momentum, knocking down challenges, and making it happen in 2010. Forget past failures and regrets – remember yout accomplishments, your achievements, your victories. Look how far you have come and how much progress you have made already! Now set your gaze on the the landscape of 2010, map out the route, set your compass, put one foot in front of the other, and move forward into 2010 – Year of _______ …nothing can stop you.


Get Ready For Your Best Year Yet

Workout of the Day for Thursday  12/31/09

Run 2000m
Every minute, stop and do:
a. 15 Squats
b. 15 push-ups
alternating the exercise every minute

Come in on Saturday from 8:30-9:30 AM for the first CrossFit VictriX workout of the 2010 year.

On Monday the 4th, the mobile water tank body fat test will be at CrossFit VictriX. There are still a few spots available between 3 and 7 pm if you are interested in getting the $39 body fat test send me an email or sign up on Saturday. There will be some post WOD snack items on Monday.

Setting Goals for 2010

***Schedule Information***
The following classes are cancelled this week,
Thursday: 430-530 and 530-630
Friday: All classes cancelled

Regular Class Schedule Returns Starting Saturday 01/02/09  @ 830-930 AM

Workout of the Day for Wednesday  12/30/09
(All Classes On: 6-7 AM, 430-530 PM, 530-630 PM)

Front Squat 3-3-3-3-3

Setting Goals for 2010 by Justin A.
Did you reach the year-end goal you wrote on the whte board? If you did, congratulations, job well done. If you did not, assess why. Was it a reasonable goal? Did you stay focused? Let a missed goal be a chance to learn. If you got close, keep pushing and get it. The goal area on the white board is a permanent fixture. Feel free to add you goals there!
Since the turn of the new year is a time of reflection and resolutions for so many people, here are some simple and general goal setting guidelines. You have probably heard these before, and guess what, they work!
1. Be Specific, Make it Measurable, Give it a Date – Vague goals lack energy and the ability to measure progress. Sometimes the more vague a goal, the more overwhelming it can be. The more specific and measurable the goal, the easier to mantain forward progress in achieving that goal. Give a goal an accomplishment date and it’s easy to see if you are on track for success or need to adjust the plan.
2.  Make Your Own Goals – Goals should be personal. You shouldn’t let others set your goals for you. Take ownership of your own goals!
3. Write it Down – Commiting to a goal by taking it out of your head and putting it in writing makes the goal more real. The more public you can make your goal, the more motivation you will have to make it happen.
At CrossFit Victrix, we tend to focus on health and fitness goals through exercise, nutrition, and recovery. But realize, a disciplined and balanced life in all areas is more useful then success in only one! If you get in a goal setting mode, expand it outside of your physical body into other areas. Here are some examples of other areas:
Marriage / Dating 
Here’s to 2010. May the pursuit of your goals be relentess, unwavering, and successful!

Move Forward

***Schedule Information***
The following classes are cancelled this week,
Tuesday: 530-630
Thursday: 430-530 and 530-630
Friday: All classes cancelled

Workout of the Day for Tuesday 12/29/09

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

Some travelling CrossFitters came by last week and had a fun workout!

Set the Compass

Workout of the Day for Monday 12/28/09

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Cast a Vision

Workout of the Day for Saturday 12/26/2009 at 8:30 – 9:30 AM

Three rounds of:
Run 400 m
21 Kettlebell Swings (53/35)
15 Wall Ball (20/14)