Strength
On the minute for 20 minutes:
Odd: 2 Back Squat
Even: 4 Handstand Push-ups

Conditioning
“Jackie on the Run”
Run 800 meters
50 Thrusters 45/35 lb
30 Pull-ups

Congrat’s to Rob G. and Marissa M. for stepping into the arena and throwing down at the Rookie Rumble yesterday!

Why is CrossFit Roseville the Best Damn CrossFit Box in Nor Cal? Because:

We respect effort and integrity more than performance.

We are supportive of each other.

We are friendly to newcomers and help them find there way around.

We have a tremendous work ethic.

We have well rounded programming that cycles through power lifting, strength training, speed and power (oly training), conditioning, gymnastics, and running protecting you from injury while delivering a high level of General Physical Preparedness.

FYI – Testing is coming, then a strength cycle. I hope you are ready to get stronger!!

In Teams of 4 Complete:
45 Burpee Box Jumps 24/20 inches
800 M. WallBall Run 20/14 pounds
35 Sandbag Squat Clean Thrusters
1 K Row

One team member per station, rotate only when each team member at each station is finished.

(Video: Watch this video on the post page)

I often hear of the Box being referred to as a “Playground for Adults.” This term is fitting for numerous reasons—we come to the box to take a breather from our analytical selves and to be in the moment, to enjoy movement, and to build relationships.

In this video Stuart Brown makes a case for Play, insisting that life without play is depression; that, Play is not just rehearsal for adult activity rather Play is as vital to our health as sleep and dreams.

Come play with Boxes and Sandbags and Rowers and MedBalls—Oh my! Enjoy your time under the sun and Wod-ing with friends.

Strength
Weighted dip 3-2-2-2-1-1-1-1-1 reps

Conditioning
“Brehm”
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

*Athlete’s Choice: make-up a missed wod, hit a benchmark, or create your own.

Will You Lead by Example?
~Justin

Wether you like it or not, people are constantly on the lookout for example. You are an example. If you take short-cuts on a workout, if you always take the easy route, if you fail to meet the movement standards, then people watching will think they have a green light to do the same.

If you consistently bring a positive attitude, challenge yourself, and hold yourself to the highest movement standards you are capable of, then people will follow suit.

We are in control of our boxes culture. Remember, your attitude affects others. Optimism and pessimism are equally contagious and impact the tone and spirit of those around you. Friendly greetings, helping new people, encouragement, looking for ways to help out the group, these are the things that set CrossFit Roseville apart.

Nothing is more important to your coaches then your continued athletic development. Roadblocks to your success may be coming from many areas in your life, but know this, when you are at CrossFit Roseville we are 100% committed to you reaching your goals. Share this commitment with us – to yourself and to your tribe mates. When the coaches offer you suggestions (sometimes criticism), it is intended to frankly call your attention to a behavior may be holding you back from your absolute best. It is meant to be constructive.

The coaches here immensely value your feedback so please never hesitate to send us an email. Admittedly, we may not be the fastest about replying, but every one of your emails are discussed amongst the coaches so keep the feedback coming! We are also open to constructive criticism!

…..so what about on the days when you just can’t be cheerful and positive? Get here anyway and bring your best to the workout, let that other stuff go, and focus on the work. We still want you here even on your bad days, weeks, and for some of you – months.

Here’s one thing that may help. Imagine that your workout was going to be videod and photographed and an image or video placed on CrossFit.com the following day. Make sure that every second of every rep represents you the way you would want to be represented to the CrossFit nation! We all want to have fast times and big weights, but how we get there is just as important as the score.

When a workout of the day isn’t one of your favorites, or something you particularly enjoy working on, remember, it’s called ‘crossfit’ and not called ‘allthecrapyoulikefit’ and sometimes we all have to work on the stuff we suck at, the stuff we are weakest at, and the stuff we loathe. (Secret: do the stuff you loathe until you like it. problem solved.) This is part of the discipline that will make you a powerful and well-rounded athlete.

~Justin A.

PS. We want more of you on this blog. Can you write me 2 paragraphs or so? It could be anything: inspiration, shout out, technical explanation, book review, diet review, or even make fun of a food commercial. We want more of you learning and teaching each other, so help us out please! For example, got advice for new people, type up a couple of paragraphs and send it over…..thanks!

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout – [video]

Strength:
Clean and Jerk 1-1-1-1-1-1-1 reps

Conditioning:
6 Minute AMRAP:
6 Hang Power Cleans 115/75lb
6 Pull-ups

10 things to do to improve your clean and jerk.. from start to finish

#1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground).

#2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

#3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

#4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD)

#5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

#6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

#7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points)

#8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

#9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot.

#10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)

By Sassy Sage B.

“Kelly”

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

WOD Demo with CrossFit Tough As Nails - video [wmv] [mov] [HD mov]
Extended workout footage – video [wmv] [mov]

(Video: Watch this video on the post page)

(Video: Watch this video on the post page)

Results come from building habits that lead to you accomplishing your goal. What do you think these Jumpers have to sacrifice to get to this level? How much of their lives are dedicated to this act that they are so good at?

“If people knew how hard I worked to get my mastery, it wouldn’t seem so wonderful at all.” -Michealangelo

I have always liked this quote, it reminds me that passion and the ability to excel at any craft is a result of all that we must sacrifice to achieve a high level of mastery.

Skill:
Rope Climbs

Strength:
For quality, complete five rounds of:
5 Dumbbell / Kettle Bell deadlifts
5 Dumbbell / Kettle Bell hang cleans
5 Dumbbell / Kettle Bell push presses
5 Dumbbell / Kettle Bell squats
* Increase the load each round. Rest as necessary between rounds.

“Dynamic-Effort Squat Day at Westside Barbell Part 2” with Louie Simmons,CrossFit Journal preview video [wmv] [mov]

“I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.

Beautiful women are strong and powerful.  They are athletes, capable of every feat under the sun.  They have muscles, borne of hard work and sweat.  They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale.  They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.

They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth.  They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

Beautiful women train with intensity.  The derive self-image from the quality of their work and their ability to excel.  They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell.  They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.

They spend their weekends in sport, climbing walls, winning races, and running rivers.  They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers.  Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place.  They care only about quality of life.

Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.

Be beautiful.”

Skill Work:
Muscle-Up Progressions & Variations for Muslce-Ups in workouts:
• Jumping or Banded Bar Muscle-Up (Band Under one leg)
• Banded Ring Muscle-Up (Band under the hips)
• Kipping Ring Muscle-Up (from the floor)

Conditioning:
For Time:
9-6-3
Thruster 165lb/100lb
Muscle-Up

(Video: Watch this video on the post page)

Tips to remember for staying hydrated:
• Drink a minimum of Half your body weight in ounces of water
• Add 8 to 16 ounces to account for the heat
• Add 8 ounces of water for every hour of physical exertion
• You can dehydrate from drinking too much water, make sure to get your electrolytes as well! Drop a NUUN Tablet (or similar product) into your water to get your electrolytes.

 
Post to comments: What is your favorite workout to do in 100 degree weather?

“Isabel”
30 Snatch 135/95lb*
*10 min cap.

Then, in teams of 4 complete:
4x400m Relay
160 Box Jumps
160 Dips
160 Wall-Ball
360 Double-Under
*Special Bonus Treat Suprises

Come wish Tali a cheerful sendoff this morning! Tali & Kenny have helped to make the community at CrossFit Roseville one of a kind. What they leave for us are the changes they inspired in us; their loving and competitive spirit helped many of us to stay focused on our purpose and to crush some gnarly WODs.

While I can’t describe all that they mean to me personally, I can say that they have made me a better coach, a better CrossFitter—a better person.

Tali’s OHS has come a long way since the 2012 Regional WOD we did at CrossFit Sac!

Throwing Down at the Sactown Throwdown!

Repping the new WOD Toys.

Crushing Heavy Weight

First Muscle-Up Wo0hoo!

Strength: (For Quality)
10 min emom:
Squat Clean 1.1.1*
*Resting 10 seconds in-between singles.
Begin at 50-60% 1RM, increase weight every other round. Do not exceed 85% 1RM

Conditioning:
21-15-9 reps for time of:
Handstand push-ups
Pull-ups

No excuses, focus on your purpose and get after it.

“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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

Rob Orlando on today’s WOD – video [wmv] [mov]