The Goal…Consistently Push You Beyond Your Capacity

Justin Workout of the Day Leave a Comment

Workout of the Day for Monday 11/15/09

Five rounds for time of:
7 Muscle-ups
21 Power clean (95/65)

From the CrossFit Games website:
Click Here for full post.
As a strength and conditioning program, the goal of CrossFit is to consistently exceed the capacities of its athletes, including the world’s fittest humans. No matter where you are in life, gains in fitness cannot be achieved without discomfort. Of course, that pain shouldn’t be excessive, nor should it be just for its own sake (it’s easy to create a painful workout that doesn’t lead to much). But, there is certainly a high correlation between competency in life and tolerance of discomfort.

Are you rape safe?

Justin Workout of the Day Leave a Comment

Workout of the Day for Saturday 11/14/09

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

Rob Orlando, One Armed Fran – video [wmv] [mov]

Rape Safe with Tony Blauer
I know it is in Las Vegas, but if you have any Southwest Airlines credits, it’s a good excuse to spend a night in Las Vegas! As the saying goes, “An ounce of prevention is worth a pound of cure.” A little mental preparation can be the difference maker in avoiding, fighting off, or surviving a personal assualt. I have personally sent my wife to several seminars like this, as well as my friends and family members. I hope you will seriously consider this seminar. Tony Blauer is the real deal and it will be worth the time and resources you devote. If this seminar is logistically impossible for you, consider attending one in the future! Click here for information.

LVRapeClass2

How much fish oil?

Justin Workout of the Day 1 Comment

Workout of the Day for Friday 11/13/09

Friday: Open Gym/Athlete’s Choice 4:30-630 pm

This is a good time to test yourself and see where you are at as you set your three specific goals. Use this time to work on skills, learn a new lift, hit that WOD you’ve been wanting to try, or just play around and have some fun with the equipment. Tried a muscle-up lately?

The recommended WOD is as follows:

Power Clean 5-5-5-3-3-3
then,
“Mini Nancy”
Three rounds for time:
Run 400 meters
15 Overhead Squats (95/65)

 

Here’s an answer from – http://thepaleodiet.blogspot.com/ – to the frequently asked question how much fish oil should I take. The answer 2-4 grams a day. 2 grams a day if normal, 4 grams a day if inflamed or having auto-immunity issues.

Read full answer here:

Q: What is the calculation when prescribing fish oil? I am not intending to prescribe it to anyone I was just curious.

A: From an evolutionary standpoint, it seems that hunter/gatherers consumed around 1 gram a day of EPA+DHA, as stated by Dr. Cordain in his paper Dietary intake of long-chain polyunsaturated fatty acids during the paleolithic, World Rev Nutr Diet, 1998.

Taking into account that the intake of vegetable omega-6 fatty acids in the paleolithic was considerably lower than the western diet, 1 gram of DHA+EPA was enough for healthy people to achieve a 1:1 ratio of omega-6/omega-3 (which was the estimated ratio for late paleolithic hunter-gatherers). In the western diet the omega-6/omega-3 ratio is between 10-15:1, so we recommend to cut down vegetable omega-6 oils and increase the intake of fish oil (omega-3) to 2 grams of EPA+DHA (not all omega-3 is DHA and EPA and we need 2 grams of EPA+DHA). In case of an inflammatory and/or autoimmune disease increase this amount to 4 gram a day of EPA+DHA.

So, the bottom line is to eat fish 3-4 times per week plus a supplement of 2 grams a day, at least during the first 4-6 months. All of this depends on how much you adhere to The Paleo Diet. In case of autoimmune and/or inflammatory disease increase this amount to 4 grams a day.

“Strong like you Mom!”

Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 11/12/09

As many rounds as possible in 12 minutes:
10 push-ups
12 kettlebell swings
Run 200 meters

 Strong Like………..
“Are you strong like a lion?”
“Nope.”
“Are you strong like a bear?”
“Nah.”
“Then what are you strong like?”
“I am strong like you Mom!”

In August, I decided to make a change. I was satisfied with my life, but I was not happy that the only thing strong about me was my opinion. I didn’t have visions of grandeur and I wasn’t trying to re-enact my glory days as a high school or college athlete, but I knew I needed to take better care of myself. I wanted to feel physically strong again.

I started by eating better, trying to get more sleep and reducing stress. I was working out too, but my workouts were unorganized and sporadic. Though I was feeling pretty good, I still felt like something was missing. Then I looked into a program called Crossfit and found the missing piece of the puzzle. I started training in October and haven’t looked back.

As corny as it sounds, when I am working out, I am a warrior. My only goal is to be faster, stronger and more focused than the workout before. For sixty minutes I do battle, running, pressing and pushing myself to my physical and mental limits. Some days I win, but most days I go home bruised and torn down. I cry, get over myself and make a list of things to work on next time. Despite the less than flattering description above, I love every minute of it.

Once I get home I am a wife and mother again, albeit a sweatier, happier version. I make dinner, give baths, read stories and get everyone ready for bed. The only difference is, when I lie down and drift off to sleep, I actually look forward to tomorrow. I look forward to the future and finding out how it feels to be strong like me.

Ever a work in progress,
Duff

Eating for Quality: Low Glycemic Load

Justin Workout of the Day Leave a Comment

Workout of the Day for Wednesday 11/11/09

Press 5-5-5-3-3-3
then,
21-15-9
Burpees
Sit-ups

Insulin is a big deal. It is a master hormone telling your body what to do. Control your insulin by eating QUALITY foods that will not spike your insulin. Because when your insulin is spiked, bad stuff happens like high blood pressure, low magnesium, hormone imbalance, intestinal bloating, and even depression just to name a few. Here’s an example of a food choice – apple vs potato.

Apple:
Glycemic Index = 38
Glycemic Load = 6

Baked Potato:
Glycemic Index = 85
Glycemic Load = 28

This guy has been helping diabetics through the revolutionary new methods of, believe it or not, diet and exercise.
Dr. Bernstein: Achieving normal blood sugars for diabetics with the aid of a low carbohydrate diet and exercise.

Three Nutrition Coaches and November’s Focus

Justin Workout of the Day 3 Comments

Workout of the Day for Tuesday 11/10/09

Complete as many rounds in 20 minutes as you can of:
Run 200 meters
21 Sumo deadlift highpull (95/65)
15 Pull-ups

Last weekend, three CrossFit Victrix athletes attended CrossFit’s Nutrition Certification; Heather Peterson, Justin Arnest, and Lilia Arnest. You can bet that we are all motivated and anxious to help everyone dial in this vitally important element of our health and fitness. Please ask us for information anytime! See if you can find us in the picture click here.

For November, we will focus on three elements:

1. Building Strength

2. Food Quality

3. Goal Setting

1. Strength: November’s workouts will tend to be heavier with less volume and the intense metabolic conditioning will tend to be shorter and less frequent. Women, don’t worry, you won’t get “huge”. In fact, this will add tone and lean muscle, your fat will melt away faster as we change your body composition, your metabolism will respond by going faster, and you will be able to bring more intensity to every endeavour.  In January, we will transition back to a more typical CrossFit template as found at CrossFit.com. Focus on form, technique, and maximal efforts.

2. Nutrition: With Thanksgiving and holiday parties just around the corner, now, more than ever, is the time to run clean! There is no comparison between a lunch of turkey, apples, and almonds compared to a lunch of cheeseburger, fries and soda. Seriously, so much can be accomplished if we just focus on food quality. If we can spend November cutting out the crap, our time in the gym will reap more rewards, our immune systems will be stronger (it is flu season), and we will feel better. Let’s focus on eating high quality protein sources (lean meats), limiting our exposure to foods that will spike our insulin levels, and eating whole and fresh foods instead of processed and packaged foods. We can worry about amounts later. For more information, ask Heather, myself, or Lilia. Please grab a food log from the table and start tracking what you are eating. At this point, don’t worry about how much, just log what. Your trainers will be expecting you to have these with you often so we can see what you are eating.

3. Goal Setting:  There will be a section of the white board for everyone to write three goals by the end of next week. These can be performance based, body composition/size based, or nutrition based. At least one goal should have a deadline of year-end (12/31/09) and one goal should be longer term. Your public declaration of specific goals is symbolic of your dedication to progress. Other then that, they are your goals, so make it whatever you want. If you want some ideas, talk to me in the gym or check the athletic skill level chart for ideas.

IMG_0506

Seth Kotelnicki’s 2nd CrossFit Certification

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 11/09/09

Thruster 1-1-1-1-1-1-1 reps

Finish with “Full-Speed Fifteen”
For time:
15 Box jump, 24 inch box
15 Jumping pull-ups
15 Kettlebell swings, 1 pood
15 Walking Lunge
15 Knees to elbows
15 Push press, 45 pounds
15 Back extensions
15 Wall ball shots, 20 pound ball
15 Burpees
15 Double unders

Seth completed the coursework for certification as a Level 1 CrossFit Trainer this last weekend at CrossFit Santa Cruz North. This is Seth’s second CrossFit certification, the first being in running and endurance training. Seth has been making steady, consistent, and large gains in his strength and conditioning. He’s a passionate CrossFitter and a true asset to our community.

See if you can find him in the picture on the main page click here.

IMG_2631

CrossFit Kids

Justin Workout of the Day Leave a Comment

Workout of the Day for Wednesday 11/04/09

Two workouts to choose from:

A. Strength Work
Five rounds of:
Max Dips
Max Pull-ups
Plenty of rest between sets. Those who missed yesterday will also do overhead squats.

B. Olympic Work
25 minutes of Snatch Progressions and Snatch Drills
then,
‘Lil Karen’
75 wall-ball shots

Chatting about the Snatch with Mike Burgener – video [wmv] [mov]

***The gym will be closed Thursday November 5 through Sunday November 8. Classes will resume on Monday November 9 starting at 6 AM.***

Starting Monday November 9, there will be a 6 am class on Monday, Wednesday, and Friday. If you know someone who might enjoy an early morning workout, please mention it to them. Also, there is now a 4:30 PM class on Wednesdays and the Friday open gym will be from 4:30-6:00.

The Birth of CrossFit Kids 

Can you imagine your Fran time if you hadn’t wasted 10 years doing biceps curls?

What if someone had taught you in college to squat below parallel instead of to barely crease your knees while “feeling the burn” in your quads?

How fit and functional would you be right now if you had never set foot in a Globo Gym?

Greg Glassman came up with the CrossFit Kids program to ensure young athletes don’t make the same mistakes their parents did. By starting kids on the right path, CrossFit Kids is creating safe movement patterns at a young age and setting children up for a lifetime of fitness.

Jeff and Mikki Martin of CrossFit Brand X run the CrossFit Kids program, and they explain how it went from an idea batted about over breakfast to a full-fledged training methodology that will help kids avoid the lure of three sets of eight reps on chest and tris, back and bis—grunting optional, flexing in the mirror mandatory.

“Our kids who are coming out of this program, they’re never going to see fitness as going to a 24 Hour Fitness,” Jeff explains. “They’re going to see fitness as going to a CrossFit box.”

Go to the CrossFit Journal to watch the video article.

Additional reading: Getting an A in CrossFit by Vince Miserandino, published Feb. 4, 2009.

Pistol Work

Justin Workout of the Day 1 Comment

Workout of the Day for Tuesday 11/03/09

Run 800m
15 left-legged pistols
15 right-legged pistols
run 400m
12 left-legged pistols
12 right-legged pistols
run 400m
9 left-legged pistols
9 right-legged pistols
run 800m

Pistols, Part I (Adrian Bozman) …[wmv][mov] Pistols, Part II (Adrian Bozman) …[wmv][mov] Pistols, Part III (Adrian Bozman …[wmv][mov]

There will be a 6 AM class this  Wednesday November 4. Starting Monday November 9, there will be a 6 am class on Monday, Wednesday, and Friday. If you know someone who might enjoy an early morning workout, please mention it to them. Also, there will now be a 4:30 PM class on Wednesdays and the Friday open gym will be from 4:30-6:00.

***The gym will be closed Thursday November 5 through Sunday November 8. Classes will resume on Monday November 9 starting at 6 AM.***

IMG_2635

Adam and Ryan blazed throught the birthday WOD. Nice work!

Ryan’s Birthday, New Class Times, and Closed Thur-Sat

Justin Workout of the Day 1 Comment

Workout of the Day for Monday 11/02/09

“RM Quarter Century”
Four rounds for time:
25 Power Cleans (75/45)
25 Push-ups
25 Double-unders
25 Sit-ups

Ryan is 25 years old today! Before attempting this WOD dedicated to Ryan being a quarter century old, we’ll spend some time training the handstands. Happy Birthday Ryan!

There will be a 6 AM class this  Wednesday November 4, then starting Monday November 9, there will be a 6 am class on Monday, Wednesday, and Friday. If you know someone who might enjoy an early morning workout, please mention it to them. Also, there will now be a 4:30 PM class on Wednesdays and the Friday open gym will be from 4:30-6:00.

***The gym will be closed Thursday November 5 through Sunday November 8. Classes will resume on Monday November 9 starting at 6 AM.***