Carpe Diem

Workout of the Day for Friday 01/22/10

Complete Three Max sets of each:
Bodyweight Bench Press
Bodyweight Front Squat
1.5 Bodyweight Deadlift

In no particular order, and not for time. Use a weight you can get over 10 reps for. Finish  with a time trial on the rower, on the run, or with double unders.

Friday’s are athlete’s choice. You are welcome to select an alternate WOD.

Carpe Diem – Life’s to short to waste time doing stuff you don’t like.



Workout of the Day for Thursday 01/21/10

“Tyson Tabata Mash-up”
4 minutes of:
20 seconds pull-ups
10 seconds rest
20 seconds push-ups
10 seconds rest
4 minutes of:
20 seconds sumo deadlift high pull
10 seconds rest
20 seconds wall ball
10 seconds rest
Then, Repeat.

No rest. 16 minutes straight through. 100% effort every set.

Volunteers Needed at Nor Cal Sectional

Workout of the Day for Wednesday 01/20/10

Deadlift (225/155)
Handstand Push-ups

The NorCal Sectionals are fast approaching and help is needed. As of 10 days ago, there are almost 400 competitors registered for the event. With all these competitors there is huge need for volunteers. We will need judges, registration help, set up and clean up help, and everything in between. If you are not competing and want free admission and a t-shirt as well as be a part of history register to volunteer. You can do so here! Thanks for your help, we are going to need it.

Between Workouts

Workout of the Day for Monday 01/18/10

Five rounds for time:
15 Thrusters (135/85)
Run 400 meters

Saturday’s Crew was Focused and had a Great Workout

Your workouts at CrossFit VictriX are an extremely important part of your pursuit of health and fitness. But your success depends on what you do between your workouts just as much as it depends on your workouts. There are several areas of your life that have just as much (if not more) of an impact on your health and fitness then just your workouts. Sleep, stress, diet, alcohol, medications, career pursuits, and your social life all have a major impact on your overall health. If you are out of balance in any of these areas, the benefits from your time in the gym can be minimized. As you examine your athletic weaknesses, don’t forget to examine the rest of your life, being aware of areas that have become out of balance. CrossFit is the best fitness development program in existence. But it is not a miracle program. There is no substitute for consistent and hard work. ultimately, your ability to reach your potential has a lot to do with your consistency in maintaining balance in all areas of your life. Accepting the responsibility you have in your own success is part of a mature approach to health and fitness.

Stay in Motion

Workout of the Day for Saturday 01/16/10

Power Clean (135/85)
Run 200

It’s Friday!

Workout of the day for Friday 01/15/10

For time:
Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Friday’s are athlete’s choice day. You are welcome to crush the work out above which appeared on on Dec 16, 2009, or you can select a workout that you missed, have wanted to attempt, or even make up your own workout.


Find Your Stride

Workout of the Day for Thursday 01/14/10

Overhead Squat

then, finish with

Turkish Get-ups
15 each side
(skill work – not for time, play with weight)


Lot’s of new members lately – it is great to have all of you. We are two weeks into the new year. Your survived the holidays, now it’s time to find your stride. Build your momentum, get your body used to your new schedule. Listen to your body, take rest when needed, get your sleep, and you’ll do great. Don’t get greedy with your progress, steady and consistent with a long-term view works best.

Let’s talk nutrition, show me your food log or join our Facebook group called “I ate this”.

Here is a tip. When you see a workout like above, prepare yourself by watching some demo’s on (on the left, click on exercises and demo’s).

Keep up the good work!

Fight Time

Workout of the Day for Wednesday 01/13/09

“Fight with Swings & Burpees”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for 3 rounds. The stations are:

  1. Wall-ball
  2. Sumo deadlift high-pull: 75/45 pounds
  3. Box Jump: 24″/20″  
  4. Kettle Bell Swings: 53/35 pounds
  5. Burpees

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“Uh, OK”:

Go Heavy

Workout of the Day for Tuesday 01/12/10

“CrossFit Total”
Back Squat, max load in three attempts
Press, max load in three attempts
Deadlift, max load in three attempts

Total the maximum load lifted in each of the three exercises for the score.

The CrossFit Total
By Mark Rippetoe
Download the PDF article.