Lumberjack Memorial Hero WOD

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Workout of the Day for Tuesday 12/01/09

In 3 minutes:
Run 400 meter
Complete as many Wall ball as possible
Rest 3 min
Repeat for five total rounds.
Score wall balls completed.


For those who missed it on the main page at :

On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.

Lumberjack CrossFit Ft Hood tribute video … [wmv] [mov]

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.


Get Your Year End Goal Accomplished

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Workout of the Day for Monday 11/30/09

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

***This workout will be scalled for three levels. Level 1 – 12, 24, 36. Level 2 – 16, 32, 48. Level 3 – Rx’d.*** 


Closing Out a Great Month!

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Workout of the Day for Saturday 11/30/09

Complete for time:
250 m row
10 squats
5 push-ups
5 sit-ups
500 m row
20 squats
10 push-ups
10 sit-ups
750 m
30 squats
15 push-ups
15 sit-ups
1000m row
40 squats
20 push-ups
20 sit-ups

The November Farmer’s Walk Challenge

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***Thanksgiving Schedule: Thursday morning 8:30-9:30 am. Closed Friday. Saturday at normal time 8:30-9:30 am.***

Workout of the Day for Wednesday 11/25/09

Four rounds of:
Run 800 m
Rest 3-5 minutes

By now, most everyone has tried the November challenge – 400 meter farmers walk with kettlebells or dumbbells for fastest time. The Rx’d weight is 53# and 35#. You’ve still got a few days to do it, or repeat it for a better time. So far, no one has even come close to Darrin’s time of 3:15 – not even Justin Riley (2009 CrossFit Games Competitor).

Big Swings

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Workout of the Day for 11/24/09

21 Thruster (115/75)
24 Pull-ups
15 Thruster (115/75)
18 Pull-ups
9 Thruster (115/75)
12 Pull-ups

CrossFit Paid Off

Justin Workout of the Day 2 Comments

***Thanksgiving Schedule: If you are interested in working out on Thursday morning, please email me. Closed Friday. Saturday at normal time 8:30-9:30 am.***

Workout of the Day for 11/23/09

Deadlift 1-1-1-1-1-1-1
Three rounds of:
10 Overhead squats (95/65)
10 Left arm kettlebell swing (53/35)
10 Right arm kettlebell swing (53/35)

Set a PR on the Deadlift.

Jason showed up with 6 weeks to prepare himself for 3 days of riding for Pablove Across America. Look for his testimonial coming soon on how adding CrossFit workouts to his riding regime made a huge difference in his performance.

3 in the Box – 2 on Your Own

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Workout of the Day for Saturday 11/21/09

Five rounds for time:
Run 800m
Pullups 8/5
Pushups 16/10
Air Squats 20/32

If you want to progress in your pursuit of health and fitness you should be doing three days a week at CrossFit Placer and two days a week on your own. “On your own” means workout with intensity – why “on your own”? That’s a subject for another blog post.

Your welcome to come here five days a week if that can work for your schedule and your life. 3-on, 1-off, 2-on, 1-off is the maximum prescribed rotation.

If you’re getting here three days a week, kudo’s to you. Now get your two days of training on your own and enjoy the feeling of steady progress.

If you’re getting here two days a week, I sure hope your are working out hard three other times a week. If you are not, why? You were made to move.

If you’re getting here one time a week, we’re glad to have you, but it is imperative you are exercising regularly on your own.


Please provide a caption Vol 1

Justin Workout of the Day 7 Comments

Workout of the Day for Friday 11/20/09

Athlete’s Choice/Open Gym
If you don’t have something you want to do, then do this –
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Please provide a caption for this picture:


Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 11/19/09

Weighted Dips 5-5-5-3-3-3
Four rounds of:
Barbell Bear Complex

If you don’t have 10 dips in a row, you’ll do bench press instead with the same rep scheme.

The Bear Complex consists of a power clean, front squat, push press, back squat, push press, tap the floor and go again until 7 cycles have been completed. After 7 times through, you may then rest as needed. It is not done for time – it is done for completeness of movement and as heavy as possible. Complete four rounds of this complex working up to the max weight you can survive 7 cycles with. You are not allowed to set the bar down during your 7 cycles. You may rest as needed during the cycles but you can not put the bar down.
If 45 pounds is too much for your to complete these movements safely and efficiently, then start with dumbbells and start light, but your work will remain the same: 7 cycles of clean, squat, press, squat, re-set by passing dumbbells below the knee.

Finalize your goals, tomorrow is the last day. Challenge yourself!! Put it on the board.

Ryan brings intensity to every workout. He’s a good example of what is possible when someone makes up their mind and works hard. He knows how to push through pain.

Happy Birthday Denise!!

Justin Workout of the Day 4 Comments

Workout of the Day for Wednesday 11/17/09

Back Squat
3-3-3-1-1-1 reps
rest 3-4 minutes, then:
Three rounds for time of :
5 Snatch Grip Barbell Deadlift (1.25 BW)
Row 250 meters (or Run 200 meters)

Today is the actual day, right Denise? Happy Birthday.