Christmas Party Tonight – Modified Schedule

Justin Workout of the Day 0 Comments

**Thursday – Modified Schedule – 4pm-445 and 445-530 pm. The 6pm is cancelled for the CrossFit Roseville Christmas Party Potluck taking place from 6-8 pm. If you are going to the Christmas Party, register that you are attending on the facebook event page located here. If you don’t RSVP, how will we know how much meat to buy? Go to the Facebook Event Page and click attending. Thanks! Don’t forget to read the rules about the gift game.**

Workout of the Day for Thursday 12/08/11

5 rounds of:
Run 400 meters
15 Front Squat, 115/80

It’s time for the first ever CrossFit Roseville White Elephant gift exchange. Just bring something from around your house that you don’t want anymore and it will find a good home with a new owner when someone picks it out of the pile of wrapped presents. So wrap it up and bring it in.

Fat, Sick, and Nearly Dead

Justin Workout of the Day 0 Comments

**Thursday – Modified Schedule – 4pm-445 and 445-530 pm. The 6pm is cancelled for the CrossFit Roseville Christmas Party. If you are going to the Christmas Party, register that you are attending on the facebook event page located here. If you don’t RSVP, how will we know how much meat to buy? Go to the Facebook Event Page and click attending. Thanks! Don’t forget to read the rules about the gift game.**

Workout of the Day for Wednesday 12/07/11

Bear Complex

Bear complex = one cycle of the following for max load:
Power Clean
Front Squat
Push Press/Jerk
Back Squat
Push Press/Jerk

Movements may not be combined. No squat clean thrusters.

Work Capacity
Tabata Mash-up

Dumbbell Thrusters, 35/25 pounds
Deadlift, 155/105

Kettlebell Swing, 53/35
Box Jump, 24″/20″


CrossFit Roseville in the 2012 California International Marathon

Justin Workout of the Day 4 Comments

Workout of the Day for Tuesday 12/06/11

For time:
25 sit-ups
4 Pull-up
4 Push-up
20 sit-ups
8 Pull-ups
8 Push-ups
15 sit-ups
12 Pull-ups
12 Push-ups
10 sit-ups
16 Pull-ups
16 Push-ups
5 sit-ups
20 Pull-ups
20 Push-ups

Krista Richardson
Team CrossFit Roseville rocked it today in the CIM Relay!
If you have never experienced a marathon, then you need to! Even if it’s just as a spectator! The determination and positive energy of the runners and spectators is contagious!    Our only training was hitting the WOD’s at CFRV!  None of us had put in the time to run during the week like we thought we would, and interestingly enough we didn’t need to, at least not for a relay. Justin you’ll have to attest to the full marathon:)  Each of our leg’s of the race ranged from 5.6 -7.6 miles, and we all ran faster than we thought we would, mostly due to our commitment to CF, and partly due to putting ourselves in an environment of positive energy and determined minds…just like at CFRV!

Laura Cruz
Being part of the CrossFit Roseville relay team was an amazing experience. I couldn’t have asked for a better team; they are great athletes and friends. I am looking forward to participating with them again next year. Denise, thanks for your support and for driving us.

Duffy Monson

 We finished! (Unofficial time: 4:05 results still pending.)
Whenever I think of the California International Marathon Relay, I can’t help think of the phrase, “The whole is greater than the sum of its parts.”
While running a marathon is on my “bucket list”, I still don’t feel ready to run that far. However, with the help of 3 friends, I can run 5.9 miles, 7.6 miles, 7.0 miles or 5.7 miles and this is exactly how the CIM relay is set up. You get the same marathon distance of 26.2 miles but broken into 4 smaller pieces with 4 people working together to get to the finish. This was my 3rd year participating and every year the experience seems to get better. I really love it.
And what is not to love? I guess that depends on how you look at it.
Yes, the weather can be on the cold side, but that is what hot coffee, blankets and commiserating is for.
Sure the race starts early, but getting to experience the sun rise on a cheering crowd and see elite athletes do what they do best is breathtaking. (And sometimes you can even see your breath!)
Of course pace matters, but each person runs their own race. We race against the clock, not the person next to us, so don’t let your current pace stop you from trying. (Sound familiar?)
And while there are a few logistical hurdles to tackle, there is nothing quite as exciting as finally locating your incoming teammate so you can start your own leg of the race. (Except maybe having lunch together afterwards!)
While I may not be able to conquer 26.2 miles (yet) I can still do great things and I’m getting better every day.
Thanks very much team “Rx Chicks” (and our fearless driver) for the laughs, the motivation and a generally wonderful day.

Lindsey Perry

9:45 p.m. the night before race day: Lying in bed trying to fall asleep. Why is it I can’t sleep before race day? Even if it’s a little relay??
10:30 p.m. the night before race day: Still lying in bed trying to fall asleep. Who knows how long it took me to actually drift off.
4:42 a.m.: Wake up and look at the clock. Of course, three minutes before it’s going to go off.
4:45 a.m.: Alarm goes off *BEEP, BEEP, BEEP* Up and at ’em! Brush teeth, wash face, don the race gear, all while the amazing husband prepares my breakfast and coffee!
5:45 a.m.: Arrive at Justin’s humble abode. His amazing wife also prepared his breakfast!
6:00 a.m.: Sit outside Starbucks waiting for it to open so Justin can have his precious French pressed coffee 🙂
6:10 am.: Meet up with other race participants to carpool; start heading to runner drop-off.
6:45 a.m.: Jump out of the truck and head over to start line.
7:00 a.m.: And we’re off!

Race day was crazy for relay runners!! I hitched a ride to the start line with Justin, Ben, and Dave (who were all running the full marathon and all were quite cool, calm, and collected, might I add), while the rest of my relay team waited for me at the end of my leg. The race started at 7:00 a.m., and a few minutes before 8:00 a.m., I arrived at the drop point for Laura to begin her leg. She quickly switched the ankle timer from my ankle to hers, and she was off!! Thanks to Duffy, all the drop points and parking spots were planned in advance and meticulously thought out. Had it not been for her, I don’t think we’d have made it to each drop point in time for the next runner to switch the ankle timer and go in a timely fashion! Duffy, Krista, Me, and Denise (our second driver and lifesaver) all jumped into Duffy’s car and headed to the end of the second leg. Once we got there, we only had a few minutes to get over to the drop point and wait for Laura. Laura came sailing in with a great time and arrived exactly when we expected her. Krista and Laura switched the ankle bracelet from one to the other, and then Krista was off! Duffy, Laura, me, and Denise all jumped back into Duffy’s car to drive down to the next drop point. Once Krista came running in (also with a great time), Duffy

was off to run the last leg. At that point, we all switched to Denise’s car, which Duffy and Denise had parked on the other side of the race course (*SO SMART* because traffic would have been so bad we’d have not made it to the end of the race in time to see Duffy finish) and Laura, Krista, me, and Denise headed down to the finish. Once we arrived, we anxiously awaited Duffy’s finish. Once she crossed the finish line, we all cheered, hugged, took pictures together, looked for Justin, ate some race day snacks, looked for Justin, drank some water, looked for Justin, and then finally headed out to lunch.

A relay race is something I’d never done before and definitely would like to experience again. I loved working as a team to complete the marathon, and we were all doing the best we could for each other! As I was running, I kept thinking about the smiling faces that would be greeting me at the end of my leg, and I wanted to do my best so they could be proud of me and be glad I was part of their team. I was greeted with hugs and words of praise and encouragement, a bottle of water, and beautiful smiling faces. By working together as a team, we were able to complete something none of us would have been able to complete on our own (without race training, of course), and it felt good to be part of that. Team Rx Girls finished in 8th place in our division! Thank you Duffy, Krista, Laura, and Denise!!

Justin Arnest

While those four ladies tackled the 26.2 miles, myself, Ben Chapman (Tacoma Strength and Conditioning), and Dave Eubanks (CrossFit SAC) attempted to run the whole thing individually. All of us were successful and completed the entire course. It was my first time running this distance. The longest I had done before this was a half marathon (13.1 miles) about 9 months ago with Jesse Phillips and Jordan Carlson. My time was 4 hours and 35 minutes. I am glad I ran it. I enjoyed the whole process. I like the course – heck I grew up on those streets so what’s not to like?). I know how I could improve and I learned some lessons about hydration and nutrition as well. As fun as it would it have been to run the whole thing together, we spread out a little bit and finished at different times.

The last running workout I did, besides in a CrossFit WOD, was 8 weeks prior to the marathon. I do not recomend this as a trainign strategy. But, I think this shows the efficacy of well built GPP (general physical preparedness) program to prepare you for anything – even running a marathon.

If a marathon is on your list of things to do, then CrossFit training with additional CrossFit Endurance ( type running workouts layered on top of the CrossFit program is the way to do it.

You are what you eat.

Justin Workout of the Day 1 Comment

Workout of the Day for Monday 12/05/11

Hang Squat Clean

Work Capacity
For time:
Run 400 meters/Row 300 meters
20 Push press, 135/95 pounds
Run 400 meters/Row 300 meters
15 Push press, 135/95 pounds
Run 400 meters/Row 300 meters
10 Push press, 135/95 pounds
Run 400 meters/Row 300 meters
5 Push press, 135/95 pounds

WOD Demo with CrossFit Fury – video [wmv] [mov]

Austin Malleolo and Chad Wittman on today’s WOD – video [wmv] [mov] [youtube=]

6 CrossFit Roseville athletes participated in the CIM (California International Marathon) yesterday. Pictures and details tomorrow.


Camille Perkins and Katie Hogan

Justin Workout of the Day 4 Comments

Workout of the Day for Saturday 12/3/11

30 Thrusters, 75/55 pounds
24 Chest to Bar Pull-ups
20 Thrusters, 75/55 pounds
16 Chest to Bar Pull-ups
10 Thrusters. 75/55 pounds
8 Chest to Bar Pull-ups

Camille is getting some personal training from CrossFit Games competitor and CrossFit Coach Katie Hogan.

Double Under Snatch For Load

Justin Workout of the Day 1 Comment

Workout of the Day for Friday 12/01/11

Work up to max

Work Capacity
7 rounds of:
35 Double Unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

WOD Demo with Rebecca Voigt and Kristan Clever by Again Faster Equipment – video [wmv] [mov] [youtube=]

Embrace Your Pursuit of CrossFit

Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 12/01/11

As many rounds as possible in 20 minutes:
30 steps Walking Lunge
30 Wallball Shots, 20/14 pounds
30 Kettlebell Swing, 53/35 pounds

Blair gets what he deserves for talking smack!

Embrace Your Pursuit of Increased Work Capacity

In the middle of strange times where a lot of things in our lives are going the wrong way, have you noticed that you are changing for the better? These are tough times for a lot of people. We are a nation at war, in an economic slump, and all the established rules of communication and  social interaction are changing.

But you are growing both physically and mentally in amazing and positive ways. Can you articulate your growth and positive change in a clear way? Can you clearly communicate where you are heading?  You’ve read some of our testimonials and member’s observations on the website. It is a powerful exercise to clearly articulate where you are going as an athlete, as a person, as a _______ (you fill in the blank [husband, wife, father, mother, friend, etc.]).

Chances are if you will take some time for self-evaulation you will find that there are principles guiding your life. If you are reading this, than it means that the CrossFit Roseville principles of constantly varied functional movements at high intensity in order to produce an increased work capacity across broad time and modal domains thus building a solid general physical preparedness and a constant state of readiness is something you value and deem worthy of your pursuit. Embrace it. Make sure you see yourself as you are – an athlete training for the sport of life with CV FM HI IWCABTMD GPP CSR . It can be profound if you embrace it…. ~Justin A.

Accepting Responsibility for Your Choices

Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 11/30/11

Three rounds for time of:
15 Overhead squat, 95/65 pounds
15 L Pull-ups
15 Split-jerk, 95/65 pounds
15 Knees to elbows
15 Hang clean, 95/65 pounds
15 Good Mornings, 45/35 pounds

WOD Demo from Reebok CrossFit One by Again Faster Equipment – video [wmv] [mov]

From the Vault:
Brandon’s Bad Day, August 2007 – video [wmv] [mov]

From Adam S., Chief Entertainment Officer

Accepting Responsibility for Your Choices

“I’ll have the giant bowl of chicken alfredo and never ending basket of bread, please.”

“Let’s go to Happy Hour after work. I’ll do chest and tri’s tomorrow.”

“I would work out, but there isn’t a badass CrossFit box nearby.”

Just about everything we do is a choice. We make several choices each day and throughout our lives. It’s ultimately up to us to make the best choices for our well-being. Sometimes, we try to fool ourselves into thinking that we have no choice or that you have to get into shape before going to CrossFit. Bully! Dive in and make that change!

Accepting responsibility for your choices can motivate you to stay on track during your new endeavor that is CrossFit. This motivation is key to your success and ultimately, a better quality of life. It’s an exciting idea that accepting responsibility for your choices can improve your life, but this idea can be overwhelming, too. How do you start taking responsibility for your choices and your life?

Accept responsibility for what you can control: You can’t control genetics, but you can choose salmon over the giant bowl of chicken alfredo and never ending basket of bread or hit another WOD (Workout Of the Day) after work instead of watching television. You also have control over how much and when you eat, and how frequently and how intensely you exercise.

Don’t be a victim: It’s tempting to blame weight gain on your busy schedule, tiredness or other factors, but a “victim” mindset won’t help you lose the weight or stay on track to make it into the box.

Seek help: Your Coaches, fellow CrossFitters and books on preparing healthy meals are great resources for learning more about nutrition (the Zone, Paleo or Primal. Mark Sisson is an excellent reference for this.), exercise and developing a positive, “I can do anything, I’m a CrossFitter!” attitude.

Start today: Don’t wait until you are diagnosed with diabetes, heart disease or other conditions associated with weight gain or lack of exercise. Today is a great day to get to the box and smash a WOD. Each day is a new day, which means a new opportunity for you to make the right choices. Imagine how great you will feel once you take responsibility for your  choices. Remember — “Only you can prevent becoming a rooted vegetable growing from the cushions of the couch!” Smokey has nothing to do with this one.

Congratulations Brent and Sam

Justin Workout of the Day 13 Comments

Workout of the Day for Monday 11/28/11

“Tabata Something Else”

Complete 32 intervals of:
20 seconds of work followed by
10 seconds of rest

The first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.

There is no rest between exercises.

CrossFit Santa Cruz WOD Demo – video [wmv] [mov]

Brent and Sam got engaged. Congratulations!!

Moving Forward

Justin Workout of the Day 5 Comments

Workout of the Day for Tuesday 11/22/11

For time – 15 minute cap:
Run 800 meters
30 Squat Snatch, 95/65
Run 800 meters

rest 5 minutes

As many rounds as possible in 10 minutes:
10 Chest-to-bar Pull-ups
15 Burpees
20 Lunges (10 lt, 10 rt)

Are you Ready For the Future?

One of the best things about being at CrossFit Roseville is watching the amazing way people change when they consistently show up and work hard. I am really excited about the progress everyone is making and the direction we are heading.

The gym is looking better then ever. The classes are running smoothly and every single athlete in every single class is working very hard to pursue higher levels of fitness. Veteran members are setting personal records, getting better then ever, and inspiring the new members. The rookies, beginners, and new members are amazed at the quick changes they experience and the awesome atmosphere you all have created here. The strength increases during November have been substantial. The Olympic lifting coaching from Paul Doherty last Saturday was top notch. Paul was very impressed by how are group moved. He told me that we moved better then most CrossFit groups he has worked with. That is a testament our athlete’s dedication to perfection of movement. And 10 brand new CrossFit Roseville members started the on-ramp program with Coach Dave.

It’s a great time to be a part of CrossFit Roseville. All of the coaches are pumped up to keep coaching you. We have 7 coaches (not counting me) here at CrossFit Roseville. When we aren’t coaching, you can usually find us sweating and getting our butts kicked right next to you during the workouts. That’s one thing that seperates us from a lot of other CrossFit gyms. We do the exact same workouts right along with you in the same classes (when we aren’t coaching that is). All of our coaches are ‘home grown’. They are members first and coaches second.

Unfortunately, part of continual growth and change means sometimes having to say “farewell” to members and coaches. We are saying “Until we meet again” to Coach Josh and his new bride Stephanie. Josh has decided to move on in his CrossFit endeavors and we wish him the best of success. It will be great to see him around at local CrossFit events and we all know he will do great things.

So what’s next…..? More positive changes of course. You will hear more about that in the days and weeks to come. But here is what you need to stay focused on for now. Stay focused on your consistency through the holidays. The days are shorter, the weather is changing, and it’s tempting to skip your wod’s – but don’t do it! You have to stay consistent. Even though you have holiday parties to attend, shopping to do, and a busy holiday schedule you have to find a way to keep getting in here throughout the holiday and winter season. Don’t resign yourself to just surviving the holidays  – that is not going to cut it. You’ll make it through the holiday season in much better shape physically, mentally, and spiritually if you keep getting in here.

Here’s a sneak peak at something planned for January. Right after the new year, starting in the second week of January, we will offer a SEALFIT Hell Weak. More information will follow in the weeks to come, but for now, just know that it is going to be hard, it is not going to be for everyone, and there will be physical readiness requirements. If you make it through the entire week, you will know you went through a serious trial by fire and you will be part of a select group at CrossFit Roseville. It will be SEALFIT approved and a glimpse of what happens at SEALFIT HQ. Who knows you may even get inspired to train for and attend a SEALFIT Kokoro camp…..

As always, keep the feedback coming (email is best) and here’s to the future …!