Complete as many rounds as possible in 20 minutes of:
7 Back squat (185/115)
10 Steps right hand dumbbell overhead walking lunge (45/30)
7 Burpees
10 Steps left hand dumbbell overhead walking lunge (45/30)
If you show up for a CrossFit WOD at CrossFit VictriX, you better be prepared to face a challenge. Yes, every workout is scalable, and all fitness levels can do these workouts because of the scaling options available. The challenge will be within your ability level. But there is one common element that must exist in each athlete crossing our threshold. You must be willing to challenge yourself. If you are one willing to settle for 80% effort, come here and learn what it means to give 100% to your workout and to yourself. You don’t have to be fastest, strongest, or the best but you must bring full effort and be prepared to face and conquer a challenge. We respect effort, maximal effort.
Push Press
5(75%) – 3(85%) – 1(95%)
Then,
Three rounds:
Run 400 meters
30 Box jumps
20 Deadlift (205/135)
If you want to reach your goals, sometimes you are going to have to workout even when you don’t feel like it. Health, fitness, and continually moving towards your goals is a decision, not a feeling. Feelings and emotions don’t always point you in the right direction. It’s a better idea to use your brain. Feelings come and go, they can be fickle. You made a decision to change, to improve, to pursue your health, and to reach your goals. In order for that to happen, sometimes you are going to have to exercise your will and show-up even when you don’t ‘feel like it’. Be smart, choose food that supports you, decide to workout, show-up, you will feel better afterwards. Eventually you won’t have so many days when you don’t feel like it, or if you do, you wont even notice. True strength of will is when you will not be detered even when your own feelings betray you. Once you start determining what you will do based on your mental decisions and strength of will instead of your feelings, you are on the right track to the next level. Then, on those days when your emotions line up with your decisions and your will, look out!
Workout of the Day for Wednesday 09/01/10
Push Jerk
3(70%) – 3(80%) – 3+(90%) reps
Then,
Six Rounds or AMRAP in Twenty:
Run 400 meters
25 Burpees
Kaizen
‘Kaizen’ is Japanese for “improvement”. Methodical, constant, steady improvement, even in small increments will result in higher levels of fitness and you reaching your goals.
In teams of two.
Run 800 meters
Then,
Complete the couplet:
150 Wall balls (20/14) or DB Thruster (40/25)
150 Pull-ups
Then,
Run 800 meters
Both teammates start the workout by running the prescribed distance. When both teammates have completed the run, one teammate at a time will work on wall balls or thrusters, trading off work and rest until the prescribed number of reps is completed. Both teammates will then transition to pull-ups and complete the prescribed number of pull-ups working one at a time. The last run begins when all pull-ups are completed. Time stops when both teammates have completed the run.
Work with someone of similar fitness level. Their will be scaled options available for all.
Make sure you get a chance to thank Christi Opresko for her service. She’s going to the desert for a little while and today is her last workout until she gets back. It’s been great having her here, she’s on her way to becoming a CrossFit firebreather! Get back quick and say in shape!
Post workout – head over to Seth and Stephanie Talbot’s place to help move some boxes and furniture. They are moving from Lincoln to Roseville and could use your help. Seth’s number is 916-223-5457.
Congratulations Kelsey on becoming CrossFit Level 1 certified last weekend at CrossFit Novato. Your dedication to CrossFit is Inspiring!
“Gwen”
Clean & Jerk 15 -12 – and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Record load on whiteboard and in your journal.
Here is how it is done. “Max Reps – 224 Clean and Jerk Demo,” – video [wmv] [mov]
or,
“Grace”
30 reps Clean and Jerk (135/95)
If you have never done “Grace” before, do Grace. But if you have done “Grace” before and never done “Gwen”, do “Gwen”. If you have done them both before, take your pick.
Never quit. Finish what you start. When it goes bad, hang tough. You said you would do it, now do it.
