CrossFit Victory South Tampa

The Best Time to get Fit & Sexy!

The best time to get fit and sexy is today! That is why I am telling
you that there are only 3 more days left before our Summer Spec.ial
is pulled off the web on Friday at 12 noon, July 25th!

If you haven't checked out this limited time off.er, Check it out now
at www.CrossFitVictory.com and send in your registration today!

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Our 1st WhiteBoard post! Congrats on the TOP 3 in completing the Filthy Fifty!

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Wednesday 080723

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Air Naval Gunfire Liaison Company, Iraq

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VIDEO DEMOS

Push Jerk...[wmv][mov]

Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]

Row, Baby Row!

Tuesday 080722

200 Sumo Deadlift High Pulls (SDHP) 

45 pounds for men and 30 pounds for women
Take the bar from mid shin to under your chin--"shin to chin."

Post time to comments.

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VIDEO DEMO:

Sumo Dead Lift High Pull...[wmv][mov]

Friday's Double Deadline, a Success Story and Filthy Fifty!

Friday Is the Deadline for the Race and to save $$$!

Only 5 more days before our Summer Spec.ial for new
recruits that allows them to sa.ve over $50 for the first
two months off of our usual $227 monthly rate.

I'm serious as heart attack - CFV's Boot Camp Program will
never be offered at this price again! Hurry before it expires
on Friday at 12 noon, July 25th. Look, if you REALLY love your friends
and family, you have the moral obligation to let everyone know
that NOW is the time to take advantage of this limited time off.er
so they can live a higher quality of life and look Hot and Sexy too!

Check out Marques below!

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Marques Banda of CrossFit North Carolina knows first-hand
how CrossFit can change your life. Take a look at Marques a
year ago and look at him now! He's living proof that if you
do the work, CrossFit works. Nice going, Marques!

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Friday is the last Picnic Island Adventure Race! Click here
for a cool map of the race! Don't forget to contact me to let
me know if you are going to compete or not. I look forward
to many of you to be there!

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Monday 080721

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

LaLane Embraces CrossFit Training

This past month has been pretty wet from all the rain and
busy! Aside from a number of underground projects that
I have been working on, we have been running a Summer
Spec.ial for new recruits that allows them to sa.ve over
$50 for the first two months off of our usual $227 monthly
rate. CFV's Program will never be offered at this price again
and it expires 12 noon, on Friday July 25th. Let everyone
know that NOW is the time to take advantage of this limited
time off.er!

"Eliminate the time between the idea and the act, and your
dreams will become realities."
-Dr Edward Kramer

There is also the Last Picnic Island Adventure Race on the
same day, later that evening.Click here for a cool map
of the race! Please contact me to let me know if you are
going to compete or not. I look forward to many of you to
be there!

CrossFit Victory's Logo and T-Shirts are now in the Draft
stage and will be completed soon!

I would like to thank Joe and Dave for their donations of some
items that will be helpful for all of us.

I also would like to congratulate the following new recruits for
joining us: Tracy, John, Stephanie, Brian and Laura.

Below our last 3 WOD's are listed, and more about LaLane
embracing CrossFit. Check out any accompanying videos and
pictures.

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WOD's:

Wednesday 080716

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Coach's Note: The deadlift is the most ignored and vital
posture trainer for both post and pre-rehab. Get good at this
movement and  you will deminish your risk or fequency of
back problems and pain. Proper posture is the foundation for
our Musculo-Skeletal health!

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Thursday 080717

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

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Friday 080718

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

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LaLane Embraces CrossFit Training. See article
Video and print links below!

LaLanne Fitness Grand Opening - video [wmv] [mov]

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"Fitness Guru has Inspired Protege" by Carl Steward - Inside Bay Area.com

Deja Vu x 4!

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

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Ruck Sack Push-ups

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VIDEO DEMO:

Air Squat Demo w/explanations...[wmv][mov]

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There is NO better fitness program for fire fighters
or law enforcement."

- Mike Bender, 10 time winner of the "Toughest Cop
Alive" competition.

Here's Jelli!

Friday 080711

Run 5k

Post time to comments.

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Jelli at the CF Games Deadlifting 185 for reps. Pretty
impressive for someone who is only 110 lbs! - Yes the
same Jelli I told you guys about who performed 1000
consecutive Air Squats under 26 minutes during lunch!

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VIDEO DEMO:

Fight Gone Bad with Kelly Starrett - video [wmv] [mov]

World's Healthiest 75-Year-Old Man?

Esquire magazine writes about Don Wildman.

They claim he can run like a Marine, snowboard like an Olympian, and bike like a Tour de France champion. Not bad for a 75-year-old.

Click here for the full article.

Post your thoughts in comments.

How Clean are You?

Tuesday 080708

We worked on a Basic CrossFIt Element, MB Cleans.

MB Cleans Tabata Style

Post your load and number of total reps to comments.

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Video Demo:

Female vs Pullup Bar - It Can be Done!!!

Pull-up Standards, CrossFit Games 2008 - video [wmv] [mov]

 

My Arms Are Vibrating!

Wednesday 080625

That was a comment by one of our recruits after
this morning's WOD.

Perform max number of reps within 10 minutes of:
American KB Swings, (35lbs for women/55lbs for men)

Post your load and reps completed in comments.

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Video Demo:

 

 

 

Adrian Bozman from San Fransisco CrossFIt performing
a handstand on the parallel bars.

Yesterday, we worked on some basis gymnastic skills,
the 3rd tier of the CrossFit's Heirarchy of Athletic Development.
We also talked about Parkour and how these basic skill are
highly functional in daily living and injury prevention.

Shoulder Roll Basics, by Roger Harrell...[wmv][mov]

 

It's all Uphill!

Friday 080620

15 Rounds of:
15% Grade Incline 40 yard Sprints

Post best time completed to comments.

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Video Demo:

Intro to Pose Technique (CFJ Preview)...[wmv][mov]

Bonus:

Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]

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Remember, next Friday is the Picnic Island Adventure run!
I plan to see many of you there!