CrossFit Roseville

Workout of the Day for Monday 04/30/12

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD Demo with Patriot CrossFit - video [wmv] [mov] [HD mov]

I got this email from a client a couple of months ago. What would you have told her?

First email

Hi Justin:

I need some coaching here.  I am discouraged that I am not able to lift more weight when doing squat cleans and other lifts involving squats with weights.  In last night’s WOD I was able to deadlift 105 lbs. repeatedly.  I was happy about that.  But earlier this week with squat cleans, I was barely able to lift 45 lbs. for half the WOD.  Had to switch to 35 lbs. for the last half.  So frustrated that I felt like crying.  And I hate to cry.  Especially at Crossfit!

Can you give me some direction on strengthening my – what, legs?  arms?  I don’t even know what needs to improve.

I’m still working toward my goal of 3 pull-ups….  Am feeling like I’ve stalled there as well.  Am going to Crossfit about 4 times per week.  Do I need to do more?

Signed,
Frustrated

This member and I went over her performance on the workout she mentioned, set some specific goals, and made a plan to strengthen her legs.

Second email

Well, those 150 wallballs on Friday really kicked my butt.  And thighs.  All good.  Just got back into town last night, so haven’t started putting extra work into those pistols you showed me, but I plan to start those tonight.

Thanks for your encouragement.  Sometimes it’s hard to stay positive, even though I have so much to be thankful/grateful for.  When I start doubting myself, I have to be more aggressive in shoving those thoughts away.  And when I can’t figure out how to make it better on my own, I need to remember to reach out to others, like I did to you last week.  It really helps me to know I can reach out to you and get some support when needed.

Here’s the biggest thing I’ve learned at Crossfit:  Apply the warrior mindset to everything I do, not just fitness.  It’s AWESOME!

Thanks again,

Can you relate to this? What advice would you give to Frustrated?

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Workout of the Day for Saturday 04/28/12

In teams of 2, for time:
60 Hng Pwr Cln, 135/95 pounds
80 burpee box jump
100 kb swing
200 double unders
70 steps plate overhead walking lunge, 45/25 pounds (if plate touches ground, penalty assessed)

CrossFit Tour workout video with Dave Castro – video [wmv] [mov] [HD mov]

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Workout of the Day for Friday 04/27/12

“Del”
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/10 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees

Enlarge image

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

WOD Demo with CrossFit Praxis - video [wmv] [mov] [HD mov]

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Win 1 year at CrossFit Roseville:
Contest runs thru the end of May. The member with the most referrals who sign up with at least a 3 month commitment will win a 1 year membership at CrossFit Roseville.

May On-Ramp:
It’s time for another 12 session on-ramp. Starting on Wednesday May 02 and finishing on Wednesday May 30 (no meeting on May 28). Class time will be from 6:30 – 7:30 PM on Mondays & Wednesdays and from 6-7 PM on Fridays. We are going to limit the size of this class so sign up now to reserve your spot. Let your friends know and get credit as a referral for the contest.

Schedule Changes:
Thursday night 6-7 PM, Mobility hour. One hour of focused stretching, mobility, and recovery work.

Workout of the Day for Thursday 04/26/12

21-15-9
Back Squat, 225/155
Kettlebell Swing, 70/53

WOD Demo with CrossFit Ranch Salinas Valley - video [wmv] [mov] [HD mov]

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Workout of the Day for Wednesday 04/25/12

Strength
Overhead Squats
3-3-3-3-3-3

Work Capacity
As many rounds as possible in 10 minutes:
10 Sumo deadlift high pull, 95/65
10 push-ups
30 double unders

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journalvideo [wmv] [mov] [HD mov]

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Workout of the Day for Tuesday 04/24/12

Work Capacity
2 rounds of:
50 Pull-ups
15 Squat Clean and Jerk, 155/105 pounds

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Win 1 year at CrossFit Roseville:
Rule 1: Contest runs from thru the end of May.
Rule 2: The member with the most referrals who sign up with at least a 3 month commitment will win a 1 year membership at CrossFit Roseville.
For more rules, clarification, and information, see Justin. But basically it works like this. Whoever refers the most sign ups thru the end of May will win a 1 year membership. Good luck!

May On-Ramp:
 It’s time for another 12 session on-ramp. Starting on Wednesday May 02 and finishing on Wednesday May 30 (no meeting on May 28). Class time will be from 6:30 – 7:30 PM on Mondays & Wednesdays and from 6-7 PM on Fridays. We are going to limit the size of this class so sign up now to reserve your spot. Let your friends know and get credit as a referral for the contest.

Schedule Changes:
Wednesday 6:30-7:30 PM is now a Strength and Skills hour. This is a self-directed hour for you to do strength training, work on gymnastics skills, mobilize, practice your olympic lifts, and work on your skills. A CrossFit Roseville coach will be on-hand to answer any questions but this will mainly be a self-directed hour. This will be a met-con free hour.

Thursday night 6-7 PM, Mobility hour. One hour of focused stretching, mobility, and recovery work.

Workout of the Day for Monday 04/23/12

Speed/Power
Snatch
3-3-3-3-3-3

Work Capacity
“Diane”
21-15-9
Deadlift 225/
Handstand Push-up

WOD Demo with CrossFit Iron City - video [wmv] [mov] [HD mov]

Some of the Saturday 8 am post wod.

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Workout of the Day for Friday 04/20/12

As many rounds as possible in 15 minutes of:
5 Push Press, 135/95 pounds
10 Toes to Bar
15 Kettlebell Swings, 53/35

Important Announcements: You must RSVP for all of these…

1. *There will be a free Wellness FX seminar this Saturday at CrossFit SAC from 11:30 to about 12:30.  I had a complete blood work-up done by this company about a month ago. It was very comprehensive and the results were discussed in detail with me over the phone. I would strongly encourage you to look at this option if you have not had a comprehensive work-up recently. Many CrossFit boxes in Northern California our offering this program to their members. If you want to see my results, just ask me at the gym and I will show you. If you are interested, go to the seminar this Saturday. Please RSVP by following this link… http://www.facebook.com/events/189511947831016/ *

2. ***May On-Ramp It’s time for another 12 session on-ramp. Starting on Wednesday May 02 and finishing on Wednesday May 30 (no meeting on May 28). Class time will be from 6:30 – 7:30 PM on Mondays & Wednesdays and from 6-7 PM on Fridays. We are going to limit the size of this class so sign up now to reserve your spot and let your friends know. Thanks! ***

3. ****Schedule Changes:

Wednesday afternoon 6:30-7:30 PM is now a Strength and Skills hour. This is a self-directed hour for you to do strength training, work on gymnastics skills, mobilize, practice your olympic lifts, and work on your skills. A CrossFit Roseville coach will be on-hand to answer any questions but this will mainly be a self-directed hour. This will be a met-con free hour.

Thursday night 6-7 PM, New class time.  Mobility hour. One hour of focused stretching, mobility, and recovery work. ****

Stay tuned for a new contest starting Monday the 23rd. One winner will win a free one year membership at CrossFit Roseville.

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*There will be a Wellness FX seminar this Saturday at CrossFit SAC from 11:30 to about 12:30.  I had a complete blood work-up done by this company about a month ago. It was very comprehensive and the results were discussed in detail with me over the phone. I would strongly encourage you to look at this option if you have not had a comprehensive work-up recently. Many CrossFit boxes in Northern California our offering this program to their members. If you want to see my results, just ask me at the gym and I will show you. If you are interested, go to the seminar this Saturday. Please RSVP by following this link… http://www.facebook.com/events/189511947831016/ *

**May On-Ramp It’s time for another 12 session on-ramp. Starting on Wednesday May 02 and finishing on Wednesday May 30 (no meeting on May 28). Class time will be from 6:30 – 7:30 PM on Mondays & Wednesdays and from 6-7 PM on Fridays. We are going to limit the size of this class so sign up now to reserve your spot and let your friends know. Thanks! **

Workout of the Day for Friday 04/20/12

Strength
Weighted Dips
5-5-5-3-3-3

Work Capacity
A. 9-6-3 reps for time of:
165 pound Thruster
Muscle-up

WOD Demo at the CrossFit Competitor’s Course – video [wmv] [mov] [HD mov]

or

B. ”Nasty Girls”
3 rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Nasty Girls [wmv][mov]
Nasty Guys [wmv]/[mov]

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Workout of the Day for Thursday 04/19/12

Work Capacity
5 rounds of:
Run 400 meters
15 Box Jump
10 Push-up

CrossFit Roseville is working up a plan for you to get a chance at all of these workouts. Stay tuned…

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