Directions: We are on the corner of Howard and Lemon, inside the Tampa Muay Thai Complex, North of the National Guard Armory.
Click on the link above to Register and be considered for acceptance into our sessions, and to receive up to date info on the availability of our timeslots.
Click on the link above to find out more about our services and fees.
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Eva Claire Synkowski, 2009 C.R.A.S.H.- Bs
"Fight Gone Bad Strategy", Concept 2by CrossFit Again Faster, CrossFit JournalPreview - [wmv] [mov]
You Can Have Excuses or Results, Not Both!
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Leo Mermea, CrossFit SS
"CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]
You Can Have Excuses or Results, Not Both!
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
"Fun with Gymnastics" with Gillian Mounsey at Jeannie's Beach CrossFit - video [wmv] [mov]
Squat Corrections, CrossFit Kids - video [wmv] [mov]
"The Zone Chronicles" with Pat Sherwood, CrossFit Journal Preview - video [wmv] [mov]
You Can Have Excuses or Results, Not Both!
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
This month, we are having a Double under Challenge here at CrossFit Victory South Tampa Gym. How many Double unders can you perform in 10 minutes?
Double-Unders by Tall Karl - video [wmv] [mov]
Post your results in comments.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
CrossFit Old Town - video [wmv] [mov]
Coach Glassman Interview, CrossFit Journal Preview - video [wmv] [mov]
You Can Have Excuses or Results, Not Both! Coach Charlie "Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
Check out this cool video on the evolution of CrossFit by CrossFit Oveload that was presented at this years' Affiliate Gathering:
2009 Affiliate Gathering: "The Evolution" by CrossFit by Overload - video [wmv] [mov]
Post thoughts to comments.
Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
Christy vs Fran by Primal Fitness - video [wmv] [mov]
You Can Have Excuses or Results, Not Both! Coach Charlie "Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
"Don't Workout with Stangers" by CrossFit Invictus
Don’t Workout With Strangers
Written by C.J. Martin
Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible.
Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you.
One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.
For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.
Tags: CrossFit Invictus
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Compare to 080523.
Patrick Warfel, Combat Conditioning Club, Air Force Academy - South Pole
"Getting to Know Joe", CrossFit Milford - video [wmv] [mov]
"Nancy Challenge" by CrossFit Los Angeles - video [wmv] [mov]
You Can Have Excuses or Results, Not Both!,
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
This morning while I was driving to CrossFit Victory Gym, I was listening to AM Tampa Bay on the radio. Jack Harris was talking about how he left the game early, thinking that the Cardinals had it, at last nights Super Bowl here in Tampa.
Well, with only 35 seconds left, the Steelers were able to make a final touchdown, leaving the Scoreboard at 27-23 thereby winning the Super Bowl.
At CrossFit, just like at the Super Bowl, every second counts.
Most of our workouts are time based, with a running stopwatch, which gives our CrossFitters an urgency to push our CrossFitters to finish their workout as quickly as possible, making our workouts both highly effective and efficient.
Since the equation of power is mass times distance over time, a CrossFitters’ time is important to determine their power output and intensity.
How intense are you training? Are you still following the basic Globo Gym dogma, with no sense of urgency, chatting, resting and lingering from one station to another?
Or do you believe that every second counts?
Imagine if the Steelers didn’t believe that every second counts and simply gave up in the last minute. Super Bowl history would be very different.
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Ashley Westerheide, First Muscle-up - video [wmv] [mov]
You Can Have Excuses or Results, Not Both!,
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
Pretty short today. Check out the CrossFit Challenge Tampa Open this Saturday, January 31st at 9:30 am.
You are welcome to compete or just watch.
We already have two teams coming up from South Florida to join us.
This is a great way to see where you are at, wether you are a beginner or advance CrossFitter. There is no cost to compete or spectate, so there should be no reason for you not to be there!
Be sure to call me at 813.401.2234 to let me know you are coming to watch or to register to compete.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Scale as needed, post time to comments.
Skill Transfer Exercises for the Jerk, Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
The Dietary Guidelines for Americans are being revised in 2010, and you can contribute. Go here to submit comments and here to read the comments of others. Be forewarned: the vegetarians and the low-fat crowd have already been there.
Four women face off in a firefighter challenge at Sumner CrossFit: Video.
You Can Have Excuses or Results, Not Both!,
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
On any given early afternoon weekday, you can probably find myself and Mirko at the Davis Island Dog Park.
When I first found Mirko, he was a pretty timid Husky and one of my goals for him was to give him more confidence. (He was a rescue, and I suspect he was an abused dog.)
Bringing him to the dog park is a part of meeting that objective since socialization and exercise is huge for developing a well-trained and happy dog.
On the first day, I saw the beginnings of an athletic dog, from the way he handled a Pit Bull and a Rhodesian Ridgeback, which was not much of a surprise since I owned Huskies before, but as his conditioning increased, he quickly showed quality that I had not seen with my other dogs.
He was able to match and beat other dogs, regardless of size or the breed’s specialty, (i.e. Greyhounds – speed) when he played chase or tackle.
I usually sit there quietly watching him play, and have heard other owners say things about his speed, agility, endurance, and stamina.
It wasn’t long before I realized I got the perfect dog for me.
He was a perfect example of a CrossFit dog!
In CrossFit, we believe in developing and maximizing 10 Areas of Fitness in any client or athlete that comes through our doors.
10 Areas of Fitness are Cardio Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Accuracy, Agility, Balance and Coordination.
CrossFit is a training system that is complete unto itself because we have the above 10 goals in mind.
This is why our CrossFit clients and athletes continue to match and even beat others who specialize in other types of training.
See, our specialty is not to specialize. Our system is organic and ever evolving. Just like life.
One of my favorite quote from Coach Glassman is, “"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can."
So let me ask you, “Are you just fit or are you CrossFit?”
Below is a Video of Brian MacKenzie from CrossFit Endurance speaking about these ten skills and how it relates to running and running injuries.
Also be sure to check out our first event on January 31st:
VIDEO DEMO:
CrossFit Endurance, Skills and Drills - video [wmv] [mov]
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Scale as needed, post your times to comments.
Celio "Ty" Silva, Rio de Janeiro, Brazil
You Can Have Excuses or Results, Not Both!,
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
So there I was, in a Globo Gym performing my last set of 5 sets of OverHead Squats with 135 lbs, when a trainer wearing a green Boot Camp T-shirt came over with her trainer's clipboard and came dangerously close to me, while I basically had her total bodyweight in iron and bumpers overhead.
Although everyone else around stood clear of me, understanding the high degree of difficulty, she approached even closer, clueless and oblivious to the danger that she was putting herself and myself in.
If you are uncertain on how difficult the OHS is, just grab a broomstick and try to do it and let me know what your results were. My CrossFitters can attest to how difficult it is when they worked on the OHS this week with 25-45 lbs, much less 3 times that weight.
I’m not telling you this to boast. The weight I was using is too light to be respected by serious Olympic caliber lifters. I just wanted to put into perspective the high degree of strength, flexibility and balance it takes to perform this lift.
Now, any strength coach worth his salt would have immediately yelled at her for not staying clear of a lifter training a lift. I could only imagine what Coach B would have said to her!
Not trusting her sense of self-preservation, I began to chant louder and louder, “Stay clear, watch yourself”, by the third time she heard me and stepped back, just enough for me to dump my bar.
She then made an obvious sexist remark, “there is way too much testosterone here”, before moving away from us.
I found the fact that she was wearing a Boot Camp T-shirt quite ironic . I also wonder what her reaction would have been if I made such a blatant sexist remark. No need to wonder, we all know how she would have reacted, don’t we?
As I removed the rubber bumpers for the bar, I shook my head and told one of the gentleman nearby “that’s pretty unprofessional for a trainer to say.”
What he then said shocked me. “Well there are a lot of pu$$y trainers that work here.” – Hey, don’t get mad at me, his words, not mine.
“What you are doing there was pretty tough. Much tougher than what I was doing.” I thanked him for his kind words and wished him well.
At least someone recognized true effort.
Post your thoughts to comments.
More OHS's, Nicole Style: Nicole Carroll Bodyweight OHS x 15...[wmv][mov]
Overhead Squatting Safely...[wmv][mov]
You Can Have Excuses or Results, Not Both!,
Coach Charlie
"Forging Elite Fitness In South Tampa"
www.CrossFitVictory.com
www.CrossFitVictoryBlog.com
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