21-15-9 reps for time of:
Thruster, 115#/75#
Power clean, 115#/75#

Got to be able to laugh at yourself.

If needed make up Monday, Tuesday or Thursday testing days.

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″/20″ box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

Alison needs are help – let’s help her out. Seriously, can we put her over the top?

Hey CF peeps,
My Fiancé and I are in the running to win a “dream wedding” so far we are in the lead, but we need to keep the momentum going. Every “like” counts! It only takes 2 clicks to vote for us. Here is the link below. I would REALLY appreciate your vote! Voting ends 2/1 and finalist will be announced shortly after that.

http://m.facebook.com/photo.php?fbid=10150543813887179&id=669502178&__user=669502178

Good luck, Alison!!

In other news, I do not trust any advice that tells me to treat chronic conditions with medication. Chronic issues should be treated with lifestyle changes.

I don’t know anything about Lipitor. I just thought this youtube was funny. Do you know anything about Lipitor? Do you take it? Do you know someone who does? What do you think about this video?

Complete the following in any order:

A) Max double unders in 90 seconds

B) Max muscle-ups in 90 seconds

C) Max Pistols in 120 seconds

D) Max set bench press (BW/0.75 BW)

E) Max meters rowed in 90 seconds

For time:
Run 1000 meters
100 Push-ups
10 Snatch, 135/95 reps

Josh Everett 6:30, Kristan Clever 11:07 (95lbs).

WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]

For time:
30 Clean and Jerks, 135/95 pounds
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull-ups
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull-ups
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull-ups

This is day 2 of testing. Great job on day 1! Final day of testing will be on Thursday and Friday will be a make up day if you miss Mon, Tue, or Thur.

4 Ways to Improve Performance

• Step 1: “Nothing Can Faze Me” – When something doesn’t go your way in a workout, don’t dwell on it. Let it go quick and just pick up where you left off and keep on moving through the workout. If  you make a mistake or get “no rep’d” by a judge you can’t let it faze you. It’s normal to feel disappointed or angry. You may have a cruddy judge that blew the call but what separates the best from the rest is the ability to shake it off and keep rolling. Your challenge is to train yourself to have a “Nothing can faze me attitude” .

• Step 2: Monitor Your Thinking – The body follows the mind. If your self-talk is negative and defeatist, your performance will tank. If you find some negative crud percolating during a workout, replace it on the spot with a personal power phrase or mantra. Find a motivational thought, focus on your goal, repeat what you want, etc.

• Step 3: Stay Composed – Sometimes a deep breath can buy you a chance to stay composed and keep focused. Excess tension and frustration can limit your ability to perform technical or timing dependent movements. Breath deep, reload, fire. Relaxed and composed is the key to speed and power.

• Step 4: Set Targets – Keep setting and reaching milestones. For example, when doing a wod like “Karen” (150 wall balls for time) set targets. Focus on getting 30, then 50. Now push through to 75 – okay, half way there. Not get to 100. Only 50 left. 125, almost done 25 to go. Etc.

A. Max Reps Overhead Squats (BW/0.75 Bw)

B. 60 Bar Facing Burpees

Notes on the A workout:
Tier 1 – As Rx’d
Tier 2 – OHS (0.5 BW)
Tier 3 – Back Squat (BW/0.75 BW)
Tier 4 – Back Squat (0.5 Bw)
Bar can be rested on the shoulders but bar on ground or in the rack terminates the set. Scores will be ranked per the tier structure. For example, if Ted does 1 overhead squat at bodyweight and Scott does 30 back squats at bodyweight, Ted’s score will be higher than Scott’s because it is an overhead squat test and the back squat is a scaled version. If you can’t do 0.5 BW back squats then you will do max reps of air squats in 2 minutes.

Snapshot in Time
We have some amazing athletes in our box. So how do we pick who should represent CrossFit Roseville at the Sac Town Throwdown on Feb 11 and 12 at the Placer County Fairground when anyone of them at any time could completely rock a workout? We need to take a snapshot in time to find out who is the most competition ready right now. So we are commencing three days of testing. Monday, Tuesday, and Thursday the wod’s will be used to evaluate the competition readiness of CFRV individual athletes. Friday will be a make up day. However, you have to complete the whole day not just an individual test because some days will have multiple tests. Coach Amy and I (Coach Justin) came up with what we feel will be a good tests for the upcoming throw down. Top performers will be asked to be on one of the three teams – Rx, Novice, or Masters (40+) – but everyone in the gym will participate in the testing workouts. Let’s make this a high energy pumped up test of where we are all at. We are going to get some good data for our logbooks. Think of it as a sneak preview of the open starting in 1 month.

Weekend Fun
I thought for sure that no one had as much fun as me this weekend. Then I heard about what Sam, Brooke, Krista, Connie, and Shannon did. I still think I had more fun.

I attended a 14 hour Carbine 1 course by Paladin Professional Training. I shot 1,000 plus rounds in 2 days. If you are seeking professional training for firearms, I can give Paladin Pro Training my  highest recommendation. If you have any questions about firearms training, ask Jim Amentler. He is top-notch instructor and one of the owners of Paladin.

Meanwhile, in Arizona, 6 CFRV ladies – Sam, Brooke, Krista, Connie, and Shannon – hiked 23 miles, climbing 7 peaks, in 2 days. That’s some mileage and some vert!!  Ladies, you may want to wait until Friday before attempting today’s wod.

What about you? Do anything fun this weekend?

25 Wallballs, 20/14 pounds
25 Burpees
25 KB Swings, 70/53 pounds
25 Burpees
25 Pull-ups
25 Burpees
25 Box Jumps, 24″/20″
25 Burpees
25 Dumbbell Push Press, 45/30 pounds
25 Burpees

Work Capacity
21-15-9
Power Clean
Toes to Bar

Strength (with remaining time)
Bench Press
3 – 70% , 3 – 80% , 3 – 90%

Power Clean/GHD Demo with Greg Amundson - video [wmv] [mov]

Katie Hogan’s presentation was exactly what a lot of us needed to hear! I’m sure the wheels are turning in all of our heads and our fires are burning a little brighter. Email me your feedback as soon as you can please – what you liked, what you didn’t, what stood out to you, will you approach things differently – if so what? Email any kind of feedback you can. I can also forward to Katie for you or you can email her directly, too. Check out Katie’s blog Ignite the Fire

Workout of the Day for Thursday 1/19/12

Work Capacity
10 rounds for time of:
Run 200 meters
5 Handstand Push-up
5 Left Leg Pistol
5 Right Leg Pistol

Strength
Deadlift
3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD Note: The work capacity comes first. With remaining time, work on deadliest. Compare your time on the work capacity wod with 8/3/11.

Play Time

Try thinking of some of your sessions at CrossFit Roseville as play time. Why should kids be the only ones who get to play? Have you ever come in to the gym and just had fun with the warm-up, had fun with the lifting, and then had fun suffering through a tough triplet or couplet. Focused intensity with pursuit of ever increasing levels of proficiency and personal records is great, but there are other ways to approach some of your days in the box. They don’t always have to be the death metal, do or die, sweat on the floor, festival of power, metabolic destruction, and max effort pain session. Sometimes it can be just fun to throw weights around, try out a new workout, run a 10 k in the freezing dark, etc.

Think of this box as your playground. A big adult playground. Did you ever see one of us trying to jump from pull-up bar to pull-up bar? Did you ever see anyone trying to do a pistol while standing on a kettlebell? I’m mean seriously. Grown men and women. Soliders, warriors, cops, fireman, grandmas doing one legged squats, walking on their hands, pushing sleds, and running 400′s as fast as possible. I think it’s great, lots of fun, and sometimes we have to look really hilarious doing the stuff we do. An outsider probably wouldn’t get it. The kids watch us from the kids room and they think we are playing. That’s why they want out there in the gym so bad. They see us having fun, looks like play to them, and they want to do it too. Do anyone’s kids spontaneously do burpees? Why do they think of that as a way to play and ‘have fun’ and we think of it as a torture? If you can change your perspective, add the element of ‘play’ it can add a new dimension to your time in the box.

~Justin

It’s play time. You have access to bumpers, rings, ropes, pull-up bars, boxes, tires, kettle bells, and all sorts of odds and ends in our box. have some fun again. Take advantage of your time here. Show up early one day, or stay late, and just play around. Use your imagination. You don’t have to force it. It may take some of you stressed out, serious, grown-up, uptight, proper ones a little more time to find it, but it’s in there.

Focused days when you are in attack mode, when your jaw is set, when the gauntlet is laid before you, when it’s you vs a workout – maybe a score to settle, a plateau to bust through. No distractions. Show me to my barbell….3, 2, 1, Go! These are good days. But I wanted to remind you that there is another side of training and fitness that is available and should be explored as well. Just as you have pushed through to new levels of intensity, mental fortitude, and physical performance, spend some time learning how to play again. To relax, breathe, and do whatever you want in our little playground. Maybe the next athelet’s choice Friday would be a good chance for you to just kind of float around, try a little of this, try a little of that and move freely letting your imagination be your guide.

Play time, it’s not just for kids…..

Would love to hear your thoughts in comments or your crazy ideas of things to try during playtime.

~Justin

Workout of the Day for Wednesday 1/18/12

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 53/35 pounds
40 Double-unders

Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.

No heel striking here!