Each member of a 4 person team must do the following:

Row 1000 meters
25 one-legged squats, alternating
15 hang cleans (225/135lbs)

Jets capable of Supermaneuverability are awesome. I can’t imagine the amount hard work that goes into producing a $420 million aircraft that can go twice the speed of sound and perform a Pugachev’s Cobra—but I am sure that it takes a lot of mental energy and elbow grease. Bring your friends and family in this Saturday at 9am to get some training. We want to build athletes that have supermaneuverability.

Remember that this Monday is Memorial Day. We will be open for one workout 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.

Workout of the day for Friday 5/25/12:

Pick Either:

“Karen”

150 WallBalls 20lb/14lb

or

Row 2000 Meters

CrossFit gives us a chance to disconnect from our busy lives. Where we can switch off our email and cell phones to enjoy a community of like minded individuals connected by the desire to become better and do hard work.. Focus on the workout and the people you are working out with. Enjoy your daily reason to be free of your obligation to be available.

Strength:
Dips 3-3-3-3-3 reps.

Work Capacity:
10 Thrusters (135/95)
50 Double Under
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under

Your time is precious but if your body breaks down you won’t be as productive and you won’t be able to enjoy your time. Make sure you are taking time to mobilize. Spending 5-10 minutes a day on mobility can make a big difference. We can teach you how to move more functional with 5-10 minutes a day. Mobilitywod.com is a great resource to learn to learn to fix your self. If you have a specific problem: tennis elbow, pain in the lower back, etc. you can search mobilitywod.com for tips on how to mobilize these issues.

Come to the mobility class tonight from 6-7pm to get a whole hour of mobility work!

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.