Death By 10 Meters:
1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on…until you can’t complete the distance for the given minute.
Record number of minutes completed.
*One foot must step just over the line and you must reach down and touch the floor on each end of each sprint.

CrossFit Hope Fundraiser June 9th:

The workout:
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. 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. 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.
“If we only half ass our fundraising efforts then I’m sorry but that’s a no rep. We really have to give our best efforts.”

AMRAP 20 minutes:
Run 400 meters
10 Push Jerks (135/95)
12 Pistol Squats

Upcoming Events:

Oly training:

Coach Andy will be opening the gym from 10-11:30 am this week and the next on monday, tuesday, thursday, and friday for olympic lifting! Feel free to drop in on these classes for some Oly training.

May Membership Contest :

10 more days to top 2 referrals and win a free year membership at CrossFit Roseville! Feel free to bring friends/family to try out a workout. Sat. class at 9am is perfect to bring a friend.

Memorial Day, Mon May 28th :

This memorial day we will be having one class at 9am. We will be doing a special workout to commemorate the men and women who have given their lives while serving in the United States armed forces.

New Equipment!

We couldn’t resist picking up some new toys at the NorCal regionals. And we will have a fun weekly challenge with the 30lb medicine ball!

Have fun at oly training this week! Don’t miss the chance to get in some quality specialized work with Coach Andy. May the best individual win the free year membership at CrossFit Roseville. See you on Monday to pay our respects! And have fun with the tabatta wallball challenge… Time to get stronger.

Back Squat
3-3-3 ( 70%, 80%, 90% of 1 RM)

Work Capacity
As Many Rounds as Possible in 12 minutes:
10 Pull-ups
15 Push-ups

The 2012 Nor Cal Regional for  the CrossFit Games is complete!

Here are the men, women, and teams representing the Northern California region at this years CrossFit Games. Congratulations to all the individuals and teams participating this weekend. The performances were amazing and inspirational. Special congrat’s go to Rocklin CrossFit for making it to the CrossFit Games for the 2nd year in a row!! Last year they got 6th place, this year…….they look better than ever so who knows!

Nor Cal Men
1. Jason Khalipa
2. Neal Maddox
3. Gabe Subry
4. Joey Warren

Nor Cal Women
1. Jenny LaBaw
2. Annie Sakamoto
3. Candace Hamilton Hester

Nor Cal Teams
1. CrossFit 808
2. Rocklin CrossFit Honey Badgers
3. Diablo CrossFit

Run 400 meters
21 Thrusters, 95/65 pounds
21 Pull-ups
Run 400 meters
15 Thrusters, 95/65 pounds
15 Pull-ups
Run 400 meters
9 Thrusters, 95/65 pounds
9 Pull-ups

What do you like about this picture?

“Fight Gone Bad”

Three rounds for total reps:
Wall ball shots, 20#/14#
Sumo deadlift high pulls, 75#/55#
Box jumps, 20″
Push press, 75#/55#
Row, calories
Rest 1:00″

The result of a life well lived is a life well lived. Following this rule will help us make better decisions in our relationships, our occupations, and yes, even in our workouts. When we seek to gain reward without following this rule we live a poor life.

CrossFit is a community of like-minded individuals who generally understand the principle that doing the work is a reward in itself and that doing the work generally leads to a more prosperous life.

We use full range of motion in our workouts because full range of motion allows us to recruit more muscle, allows us to create more power, and so we become stronger. Full range of motion is good for our fitness.

It is easy to get so caught up with the competitive side of CrossFit in our daily WODs that we skirt full range of motion in order to get higher on the leader board. But when we aim to get a better score on todays workout without adhering to full range of motion we are limiting our ability to get better. You can get a higher score on “Cindy” today by skirting the standards but your overall improvement will not benefit. And 6 months from now when you repeat “Cindy” you will never know how much more you might have improved if you hadn’t skirted the standards.

Do pushups with your chest to the deck, squat ass to grass, and extend your hips at the top of a deadlift and you will become a better version of yourself. Practice this mindset at CrossFit, when you feel the brunt of “Fran” or “Murph” and it will be easier to keep this mindset in other aspects of your life. I think you will agree, the road to a life well lived is tough but worth it.

-Jesse

Deadlift:
Warmup Set: 5-5-5 reps (40%, 50%, 60% of 1 RM)
Work Set: 5-5-5 reps (65%, 75%, 85% of 1RM)

AMRAP in 8 minutes:
3 Squat Cleans, 185/115
10 burpee box jump”

Roseville CrossFit will be running the Hope workout on June 9th. This will be a fun event to raise money, 100% going to St. Jude Children’s Research Hospital. “CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases.” You can donate money to the Hope campaign using your CrossFit Open login information. Goto hope.crossfit.com to donate or make a pledge.

In 20 minutes:
Run 800 meters,
then as many rounds of the couplet as possible:
10 Kettlebell Swings, 53/35 pounds
10 Walking Lunge, (5L/5R)
finish with,
Run 800 meters

You must finish your last run before the 20 minutes is up. Score is number of rounds/reps of the couplet completed.

Strength
Bench Press
5-5-5 (Wendler Loads, 65%, 75%, 85% of 1 RM)

Work Capacity
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30″/24″ inch box
Sit-up

On Thursday the 31st, someone is going to get a free 1 year membership at CrossFit Roseville. Will it be you? All you have to do is refer the most people who sign up before May 31 and the next year of your CrossFit Roseville training is on the house. Currently, several athletes have referred 2 people. So if you can get 3 people in here and signed up in the next 2 weeks, you have a strong chance of winning.

Battle of the Sexes (07/28/12)

herculescrossfit.com

A Man vs. Woman CrossFit competition … finally! This is the chance to see men and women battle against each other for the top prize and bragging rights until next year.

Where: Hercules CrossFit, 678 Alfred Noble Drive, Hercules, CA 94547
When: Saturday, July 28th, 2012 at 7:30am
Cost: $50/athlete includes t-shirt

The competition will consist of 3 WODs with the top 3 athletes from each division advancing to 1 last floater WOD.

Divisions:

• 20s
• 30s
• 40s
• 50s

Check the website for more info.

Official/Registration site: http://www.herculescrossfit.com/events/ (registration opens May 16th, 2012)

Speed/Power
Snatch
1-1-1-1-1-1-1

WOD Demo with Natalie Burgener – video [wmv] [mov] [HD mov]

Work Capacity
As Many Rounds as Possible in 6 minutes of:
15 Handstand Push-ups
50 Squats

Pete Santos got awarded All City Honors at a ceremony on Sunday at the River Cats Stadium. Nice job Pete.

Camille ran a 1/2 Marathon last Saturday. She had a huge improvement using CrossFit Roseville as her training.

In 2006 and 2009, her times were 2:29 and 2:32 using “traditional” distance running training plans.

On Saturday, here time was 2:16. In her own words “the best thing was how good I felt the whole time running it.”

Camille:
“My sister and her friend who I ran with today were sceptical about my CrossFit prep (or lack thereof, they thought). To prep, I have stuck with my 5 WODs a week and Id run 3-4 miles once a wk or every two weeks and I ran 6 miles one time a week ago. They were both stunned by my performance today as they had done the traditional prep and they came in quite a bit behind me. 

I got lots of questions and interest in CF afterwards!”

While Camille was running her 1/2 marathon, some of us hit the North Fork American River Canyon Saturday after the morning wod.

Five rounds for time of:
Run 400 meters
10 Squat Clean and Jerk, 135/95 pounds

Facebook Event:

Come hike with us on Saturday. We’ll leave the box after the 9-10 AM class and head to the Stevens Trail parking area near Colfax. From the parking area, it’s about 3.6 miles down to the North Fork of the American River to a perfect shadeless (sunscreen) spot for lunch (bring your own) and a swim (cold water!). What goes down, must come up…3.2 miles up hill to get out. This means you are going to want a fair amount of water. I hope you can make it!!

Schedule (approximate): -
1015 – 1045 drive to trailhead and start hike
1100 – 1200 hike to river
1200 – 1300 chill out by the river
1300 – 1400 back to cars
1400 – 1430 back to box if you carpool

More information click here.

Confirm at Facebook page click here.