Seven rounds for time of:
7 Deadlift, 225/155
7 L-pull-ups

Graham Holmberg 7:48

WOD Demo with CrossFit 101 - video [wmv] [mov]

Danene had this to day about last weekend.

I am so very fortunate to have been able to participate on the masters’ team for CrossFit Roseville in this year’s SacTown Throwdown.  I am sure we all have been asked “what is CrossFit”.  The response “constantly varied functional movements performed at high intensity” really does not answer that question.  You can tell people that we row, run, lift weights, jump on boxes, do pull ups and push ups etc., but that really does not answer the question either.  There really are no words to describe amazing people doing amazing things with encouragement and camaraderie from not just people from your gym, but literally everyone involved.

The people from CrossFit Roseville represented the sport so well this weekend.  It was such a thrill to see it all take place.  We all know how strong our people are, but to see them doing things like lifting giant concrete balls to their shoulders or pulling a 4000 pound police car around a track and laughing about it later is just incredible.  It is also difficult to describe how great it was seeing our strong athletes as event volunteers, or hearing their voices yelling from the sidelines.  I especially want to thank my amazing teammates Janelle, Geoff and Patrick, but everyone involved made this such an incredible experience for me, and I am very thankful.

When I think back to how I was when I started CrossFit, and how things are now, I have to laugh.  I remember thinking I would never even get through the warm ups!  If someone had told me then that someday I could do the things I did this weekend, I never would have believed them.   I really do believe that CrossFit is for everyone, and I hope I am lucky enough to be doing it many, many years down the road.   But for now, time to get stronger with everyone at CrossFit Roseville!

“Quadtatholon” from the 2012 Sac Town Throwdown
75 Burpees
250 Double Unders
1,600 Meters Row
1 mile Run

Here is Jesse’s perspective on last weekends event.

My Fitness was put to the test this weekend at the Sactown Throwdown along
with my team mates: Justin, Brooke, and Amy; and our masters and novice
teams.

Training for a competition of unknown and unknowable events meant we had
to be ready for any functional movement, to move large loads over long
distances and to do so quickly. Justin programed some awesome team
training sessions beforehand that brought us closer together and helped us
to be mentally prepared for the competition ahead.

The competition at the Throwdown is the best around. The spectators and
judges are mostly CrossFitters at their local boxes adding to the spirit
of the competition and the friendly camaraderie. I find out before my
first event that Jason Khalipa and Patrick Barber are on a team that I get
to compete against‹how Bad*ss is that!?!

My weaknesses are quickly exposed in my first WOD, a combination 1 minute
Atlas Stone Ladder (I have never picked up an atlas stone) and 3 minute
AMRAP body weight snatch (which is my 1 rep PR). Amy is my partner for
this event and crushes her stones and snatches like a true competitor!
Justin and Brooke are ready for “Tour de Helen” and as soon as we finish
they push hard on the watt bike, dumbbell ground-to-overhead, and
chest-to-bar version of Helen.

The four of us recover while cheering on the competition and screaming for
our masters and novice team mates before we compete in the Gymnastics
Ladder in the afternoon composed of 13 different gymnastics skills. The
gymnastics ladder seems kind of silly but proves a good test of competency
and again exposes one of my weaknesses: the handstand walk.

It is hard to not excel in any event, especially with team mates counting
on my performance. But I can’t think of a better motivator to improve my
training than to have my weaknesses come out in competition. I am
definitely more motivated to crush my weaknesses and come back stronger!

The support of our fellow Roseville Members helped to push me through the
long “Quadtathalon” event at the end of day 1. The long event had each of
us doing 75 burpees, a 1 mile run, a 1 mile row, and 250 double unders!
Our strategy goes out the window and we have to adapt at the last minute.
But we power through the workouts together and finish in the top of our
heat.

Both our Novice and Masters team qualify for Day 2 of the competition to
endure the cop car pull and chipper events, placing 4th and 5th in their
divisions! Congratulations to Jordan, Seth, Krista and Connie for their
outstanding 4th place finish, and, to Geoff, Patrick, Janelle, and Danene
for their amazing 5th place finish!

CrossFit Roseville had a great showing at this event‹proof of our hard
work and the amazing people that we train with every day. I had a blast in
my first competition and I am thankful for the event hosts, the
volunteers, and the members of our box who push me to continually be
better. I look forward to the next event, until then… time to get
stronger!

Jesse Phillips

Strength
Back Squat
5-5-5 (65%, 75%, 85%)

Work Capacity
“Elizabeth”
21-15-9 reps of:
Clean 135/95 pounds
Ring dips

WOD Demo from the Level 1 Course at CrossFit Oahu - video [wmv] [mov]

CrossFit EST on today’s WOD – video [wmv] [mov]

The Sac-Town Throwdown was this weekend at the Placer County Fairgrounds. This is the 3rd year of the event and CrossFit Roseville has been in all 3. Here are the Final Standings.

CrossFit Roseville athletes were impressive.

The Novice team (Jordan, Seth, Krista, and Connie) took 4th place out of 32 teams.

The Masters team (Geoff, Patrick, Danene, and Janelle) took 5th place our of 36 teams.

The Open team (Jesse, Justin, Amy, and Brook) came in 25th place out of 36 teams.

Each athlete gave it their all. It was an amazing weekend full of some great great memories. We had tons of people out there supporting us and that made a huge different.

As the head coach of CrossFit Roseville, I couldn’t be more proud of the performances of all our athletes and I couldn’t be more grateful for the people representing our community to the Nor Cal CrossFit community.

You can expect to see more reports on the experience and you may just get to try out some of the workouts yourself in the next couple of weeks!

Open Team (Jesse, Justin, Amy, Brooke) competes at:
9:30 am, 12:39 pm, and 2:45 pm

Novice Team (Jordan, Seth, Krista, Connie) competes at:
10 am, 11:45 am, 3:00 pm

Masters Team (Patrick, Geoff, Janelle, Danene) competes at:
9:35, 1:00 pm, 3:29 pm

Come out, hang out at our tent, bring a chair, and support the CrossFit Roseville teams and Roseville Police Athletics League.

Want to know what the workouts are? Click Here and click here to find out.

Workout of the Day for Friday 02/10/12

Speed and Power
2 Snatches on the minute for 12 minutes

Work Capacity
5 rounds of:
5 Deadlift (275/185)
10 Burpees

The Sac-Town Throwdown is Saturday at the Placer County Fairgrounds. Come out and support CrossFit Roseville’s Rx, Novice, and Masters teams.

5 rounds of:
7 Push Jerk, 115/75
7 Toes to Bar
7 Hang Power Clean, 115/75
7 Burpees
7 Front Squat, 115/75

Endurance
Some running/rowing conditioning.

Work Capacity
As many rounds as possible in 15 minutes of:
5 Pull-ups
10 Sit-ups
15 Double Unders

“What Are The CrossFit Games” – video [wmv] [mov] [HD mov]

**The 2012 CrossFit Open starts on February 22nd.  Registration is open to the entire WORLD. Every CrossFit Roseville athlete needs to sign up and participate.  Click here to register! You are going to be doing the workouts anyway so you might as well sign up and track it.**

Discovering the CROSS in CrossFit – Part 1 (by Josh Elmore) From CrossFit Faith

Work Capacity

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34

WOD Demo with Tommy Hackenbruck and Taylor Richards-Lindsay - video [wmv] [mov]

I saw this on CrossFit Verve‘s website. It’s from Mark Rippetoe’s – Starting Strength

“I can’t squat – I have bad knees…”

Needless to say, we’ve heard this one a few times before.  We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them.  The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention.  The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.

On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward.  As the tibia is pulled forward, the hamstrings fail to reach full stretch.  This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.

The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur.  Because of this, some ACL injuries can be attributed to underdeveloped hamstrings.  By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL.  Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones.  The key is to squat correctly with proper depth.

-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore

Workout of the Day for Monday 2/6/12

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

WOD Demo with Josh Everett - video [wmv] [mov]

WOD Demo with Brian Mitchell - video [wmv] [mov]

Death By Barbell 8-week Challenge –  Check out these improvements!! (I don’t know if they are exactly right, if you see something off, let me know.)

With 75#
Camille Perkins 14:44 11:10
Brooke Orendorff 13:20 11:14
Danene Tushar 15:53 12:58
Courtney Sargent 18:32 13:47
Shannon DeArkland 14:02

With 95#
Krista Richardson 164 165

With 115#
Cody DeArkland 65 153

With 135#
Justin Arnest 20:00 15:41
Andy Massi 17:40 15:44
Randy Perkins 164 168
Ej Brooks 146 156

Congrat’s to all who made it down for the repeat!

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).

“Mary” WOD Demo with Connor Martin and Keegan Martin - video [wmv] [mov]

From the Vault:
“Mini-Cindy” with Greg Amundson, October 2007 – video [wmv] [mov]
“Mary” WOD Demo with Rob Miller, October 2007 – video [wmv] [mov]