Come Hit a Benchmark

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Workout of the Day for Friday 08/05/11

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

To all the ladies who want to test themselves, this challenge is a chance for all of you who have never participated in a CrossFit competition before to see how much fun it can be. This is the first of what will become a yearly tradition at CrossFit Roseville. We have 4 workouts guaranteed to be fun and anyone can complete them. The 5 the workout will be for the top performers and the person with the highest score will be our 2011 ‘Iron Belle’.

Saturday, August 20th

8:00 am – 1:00 pm

Limited to 40 sign-ups
$25 per athlete
**open to those who have never done a CrossFit competition before**


Activities You Might See in the First 4 Workouts:

Rowing, Running, Clean, Jerk, Deadlift, Kettlebell Swing, and

Box Jump

Activities You Might See in the Final Workout:

Pull-ups, Overhead Squats, Double Unders, and Walking Lunges

Registration Starts at 7:00 – 7:30 am

First workout starts at 8:00 am prompt!

When Camping, CrossFit

Justin Workout of the Day 5 Comments

Workout of the Day for Thursday 08/04/11

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35 pound

Brett and Beckie Taylor, they get it!!

And Dave is starting to get it, too!!


Back to Nutrition Basics Part 1

Justin Workout of the Day 5 Comments

**Schedule Change – CrossFit Roseville is now serving GPP enhancing WODs on Tuesdays and Thursdays from 7-8 pm. **

Workout of the Day for Wednesday 08/03/11

10 Rounds for Time:
Run 200 meters
5 Handstand Push-ups
5 Pistols with Left Leg
5 Pistols with Right Leg

Nutrition Wednesdays

Back to Basics – Part 1

By Justin Arnest

Get sugar out of your life.  Stop eating so many carb’s. Why? Because diets high in sugar and processed carbs are subject to hyperinsulinemia. That means “elevated insulin levels”. Why is that bad? Because insulin can screw everything up – everything.

Ever wonder why you work your ass off on these wods and your progress is slow and less then others. One reason could be because you are short-circuiting the whole process by eating like crap. Insulin will hamper your progress. Do you want a faster Fran time? Then stop eating sugar and minimize your carbohydrate intake.

There are many systemic dysfunctions connected to living with elevated insulin levels. For more on this, Google “hyperinsulinemia”.

I am not saying, “don’t eat carbs.” I am saying, stop eating sugar and start getting your carbs from good sources. What is the difference between a good carb and a bad carb? The answer is the “glycemic index”.

The glycemic index is a measurement of how a food will elevate your insulin levels. The higher the glycemic index, the more your insulin spikes. The lower the glycemic index, the less of an insulin spiking effect the food item will have. When you consume less carbohydrates and produce less insulin you will not get as hungry and you will not have cravings. Strong cravings are usually caused by a all the glucose in your blood being removed by the insulin so your brain thinks you need glucose and sends out a craving. By the way, do you know where insulin put all that glucose? It stored it as fat.

A simple way to proceed then is to categorize your food into two categories based on the items propensity to spike your insulin. The two basic categories are “Good” and “Bad”.

Now repeat after me, “I will seek out and eat good food. I will limit my exposure to bad food.”

So here we go, the start of your Good and Bad list. Every time you eat something on the bad list, you owe your CrossFit coach $5.

Good: Meat, vegetables, fruit, nuts, and seeds.

Bad: Processed foods, mocha’s, starchy foods, sweets, bread, pasta, rice, potato, grains, and desserts.

A famous CrossFit saying worthy of memorization: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Follow this guideline and chances are you are eating good food and limiting your exposure to bad food.

Here are some additional resources:

Food tracker: (so you can see your macro nutrients ratios. Protein:Carbs:Fats. try for 30:40:30 at first.)


CrossFit Journal #26 – This article breaks down the zone diet.


Congratulations to the Mr. and Mrs. Cody and Shannon DeArkland

Justin Workout of the Day 1 Comment

Workout of the Day for Tuesday 08/02/11

Three rounds for time of:
12 Front squat, 135/95 pounds
12 Burpee
12 toes to bar

Get educated – All free demo videos from CrossFit dot com (Click Here for more videos):
Front Squat Good/Bad Bi-panel [wmv][mov] Burpee Demo [wmv] Eva Teaches the Kipping Pull-up [wmv]

Pose Body Position and Gravity” with Dr. Nicolas RomanovCrossFit Journal preview video [wmv] [mov] (At the end of this video clip, Dr. Romanov has a marriage advice – how appropriate!)

Two members tie the knot! Super Congratulations to Cody and Shannon!!

Congrat’s Winners

Justin Workout of the Day 1 Comment

Workout of the Day for Monday 08/01/11


3-3-3 reps


As many rounds as possible in 15 minutes:

3 Push Presses, 175/105 lbs

3 Pull Ups

3 Push Presses

6 Pull Ups

3 Push Presses

9 Pull Ups

Congratulations winners of the 2011 CrossFit Games. Congratulations Rocklin CrossFit on 6th place. Congratulations to Blair Morrison from CrossFit Anywhere on 5th place. Nor Cal is the toughest region. More news on games stuff to follow in the days ahead.

Event #1 Minus the Swim

Justin Workout of the Day 4 Comments

Workout of the Day for Saturday 07/30/11

Pick a version of the 2011 CrossFit Games Individual Event #1 and complete it like $250,000 was on the line.

The Individual Event #1 was held at the beach at Santa Monica.
For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand

So try one of these versions:

Version A:
Run 1 mile
50 pull-ups
100 hand release push-ups
200 squats
Run 1 mile

Version B:
Run 1/2 mile
35 pull-ups
70 hand release push-ups
140 squats
Run 1/2 mile

Version C:
Run 1/4 mile
20 pull-ups
40 hand release push-ups
80 squats
run 1/4 mile

Do Less

Justin Workout of the Day 5 Comments

Workout of the Day for Thursday 07/28/11

For Time:
Run 800 meters
30 Snatch (Squat prefferred, Power allowed)
Run 800 meters

The Final Women’s Event at the NorCal Regional

The Games Update: Three Days Out – video [wmv] [mov]

“Adrian Bozman is Ready” – video [wmv] [mov]

“All Over the Map: Fronning and Kinney” by Again Faster Equipment – video [wmv] [mov]

Adam told me about this clip. Do CrossFit Roseville coaches ever coach like this? Yes, we do. Sometimes.


Do CrossFit Roseville coaches ever coach like this? Yes, we do. Sometimes.



SEALFIT Combat Defense Seminar

Justin Workout of the Day 5 Comments

Workout of the Day for Wednesday 07/27/11

For time:
Run 800 meters
30 muscle-ups
Run 800 meters

The Games Update: Four Days Out – video [wmv] [mov]

Join me (Justin) on Saturday and Sunday August 13 and 14 in Encinitas, California at the SEALFIT Headquarters for a two day seminar on Combat Defense.  If you have ever wanted to study some self-defense that works, but without spending 5 years doing it, then this weekend course is for you.

Combat Defense is SEALFIT’s hard hitting hand-to-hand combat training for unarmed combat & individual self-defense. Open to military, LEO and civilians who are physically qualified. The training is derived from the offensive hand to hand combative tactics taught to Navy SEALs and is a no-nonsense fighting system designed to avoid the threat first, then “END THE THREAT” immediately if engaged in a fight.

This course is taught over 2 days with 12 hours of actual fight training and is scaled for civilian applications. The goal of this training is to make you “Street Lethal” and able to defend against any threat.

SEALFIT Combat Defense Course Includes:

  • SEALFIT Training philosophy and WODs (Workouts Of the Day)
  • Combat defense strategy and tactics
  • Offensive attitude and awareness
  • Body dynamics and target selection
  • Throws, joint locks, and take-downs
  • Fighting in different environmental conditions
  • Defending against choke-holds, grabs, sneak attacks, knife and gun attacks
  • Covered in two, 8-hour days; room and board not included
Click here to register then email me ( ) so I know you signed up.