Born to Run

Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 11/09/11

As Many Rounds as Possible in 15 minutes of:
Power Clean and Jerk, 115/80 pounds

Athlete continues adding 5 reps per round until time expires.


Lot’s of buzz about this article which appeared in the New York Times a week ago. If you haven’t read Born to Run by Christopher McDougall, the same author as this article, it is worth a read. ~Justin

The Once and Future Way to Run

November 2, 2011
The Once and Future Way to Run
When you’re stalking barefoot runners, camouflage helps. “Some of them get kind of prancy when they notice you filming,” Peter Larson says. “They put on this notion of what they think barefoot running should be. It looks weird.” Larson, an evolutionary biologist at Saint Anselm College in New Hampshire who has been on the barefoot beat for two years now, is also a stickler about his timing. “You don’t want to catch them too early in a run, when they’re cold, or too late, when they’re tired.”

If everything comes together just right, you’ll be exactly where Larson was one Sunday morning in September: peeking out from behind a tree on Governors Island in New York Harbor, his digital video camera nearly invisible on an ankle-high tripod, as the Second Annual New York City Barefoot Run got under way about a quarter-mile up the road. Hundreds of runners — men and women, young and old, athletic and not so much so, natives from 11 different countries — came pattering down the asphalt straight toward his viewfinder.

About half of them were actually barefoot. The rest wore Vibram FiveFingers — a rubber foot glove with no heel cushion or arch support — or Spartacus-style sandals, or other superlight “minimalist” running shoes. Larson surreptitiously recorded them all, wondering how many (if any) had what he was looking for: the lost secret of perfect running.

It’s what Alberto Salazar, for a while the world’s dominant marathoner and now the coach of some of America’s top distance runners, describes in mythical-questing terms as the “one best way” — not the fastest, necessarily, but the best: an injury-proof, evolution-tested way to place one foot on the ground and pick it up before the other comes down. Left, right, repeat; that’s all running really is, a movement so natural that babies learn it the first time they rise to their feet. Yet sometime between childhood and adulthood — and between the dawn of our species and today — most of us lose the knack.

We were once the greatest endurance runners on earth. We didn’t have fangs, claws, strength or speed, but the springiness of our legs and our unrivaled ability to cool our bodies by sweating rather than panting enabled humans to chase prey until it dropped from heat exhaustion. Some speculate that collaboration on such hunts led to language, then shared technology. Running arguably made us the masters of the world.

So how did one of our greatest strengths become such a liability? “The data suggests up to 79 percent of all runners are injured every year,” says Stephen Messier, the director of the J. B. Snow Biomechanics Laboratory at Wake Forest University. “What’s more, those figures have been consistent since the 1970s.” Messier is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year. “It’s become a serious public health crisis.”

Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.”

Two years ago, in my book, “Born to Run,” I suggested we don’t need smarter shoes; we need smarter feet. I’d gone into Mexico’s Copper Canyon to learn from the Tarahumara Indians, who tackle 100-mile races well into their geriatric years. I was a broken-down, middle-aged, ex-runner when I arrived. Nine months later, I was transformed. After getting rid of my cushioned shoes and adopting the Tarahumaras’ whisper-soft stride, I was able to join them for a 50-mile race through the canyons. I haven’t lost a day of running to injury since.

“Barefoot-style” shoes are now a $1.7 billion industry. But simply putting something different on your feet doesn’t make you a gliding Tarahumara. The “one best way” isn’t about footwear. It’s about form. Learn to run gently, and you can wear anything. Fail to do so, and no shoe — or lack of shoe — will make a difference.

That’s what Peter Larson discovered when he reviewed his footage after the New York City Barefoot Run. “It amazed me how many people in FiveFingers were still landing on their heels,” he says. They wanted to land lightly on their forefeet, or they wouldn’t be in FiveFingers, but there was a disconnect between their intentions and their actual movements. “Once we develop motor patterns, they’re very difficult to unlearn,” Larson explains. “Especially if you’re not sure what it’s supposed to feel like.”

The only way to halt the running-injury epidemic, it seems, is to find a simple, foolproof method to relearn what the Tarahumara never forgot. A one best way to the one best way.

Earlier this year, I may have found it. I was leafing through the back of an out-of-print book, a collection of runners’ biographies called “The Five Kings of Distance,” when I came across a three-page essay from 1908 titled “W. G. George’s Own Account From the 100-Up Exercise.” According to legend, this single drill turned a 16-year-old with almost no running experience into the foremost racer of his day.

I read George’s words: “By its constant practice and regular use alone, I have myself established many records on the running path and won more amateur track-championships than any other individual.” And it was safe, George said: the 100-Up is “incapable of harm when practiced discreetly.”

Could it be that simple? That day, I began experimenting on myself.

When I called Mark Cucuzzella to tell him about my find, he cut me off midsentence. “When can you get down here?” he demanded.

“Here” is Two Rivers Treads, a “natural” shoe store sandwiched between Maria’s Taqueria and German Street Coffee & Candlery in Shepherdstown, W.Va., which, against all odds, Cucuzzella has turned into possibly the country’s top learning center for the reinvention of running.

“What if people found out running can be totally fun no matter what kind of injuries they’ve had?” Cucuzzella said when I visited him last summer. “What if they could see — ” he jerked a thumb back toward his chest — “Exhibit A?”

Cucuzzella is a physician, a professor at West Virginia University’s Department of Family Medicine and an Air Force Reserve flight surgeon. Despite the demands of family life and multiple jobs, he still managed enough early-morning miles in his early 30s to routinely run marathons at a 5:30-per-mile pace. But he constantly battled injuries; at age 34, severe degenerative arthritis led to foot surgery. If he continued to run, his surgeon warned, the arthritis and pain would return.

Cucuzzella was despondent, until he began to wonder if there was some kind of furtive, Ninja way to run, as if you were sneaking up on someone. Cucuzzella threw himself into research and came across the work of, among others, Nicholas Romanov, a sports scientist in the former Soviet Union who developed a running technique he called the Pose Method. Romanov essentially had three rules: no cushioned shoes, no pushing off from the toes and, most of all, no landing on the heel.

Once Cucuzzella got used to this new style, it felt suspiciously easy, more like playful bouncing than serious running. As a test, he entered the Marine Corps Marathon. Six months after being told he should never run again, he finished in 2:28, just four minutes off his personal best.

“It was the beginning of a new life,” Cucuzzella told me. “I couldn’t believe that after a medical education and 20 years of running, so much of what I’d been taught about the body was being turned on its head.” Two weeks before turning 40, he won the Air Force Marathon and has since completed five other marathons under 2:35. Shortly before his 45th birthday this past September, he beat men half his age to win the Air Force Marathon again. He was running more on less training than 10 years before, but “felt fantastic.”

When he tried to spread the word, however, he encountered resistance. At a Runner’s World forum I attended before the Boston Marathon in April 2010, he told the story of how he bounced back from a lifetime of injuries by learning to run barefoot and relying on his legs’ natural shock absorption. Martyn Shorten, the former director of the Nike Sports Research Lab who now conducts tests on shoes up for review in Runner’s World, followed him to the microphone. “A physician talking about biomechanics — I guess I should talk about how to perform an appendectomy,” Shorten said. He then challenged Cucuzzella’s belief that cushioned shoes do more harm than good.

No matter. Cucuzzella went home and began hosting his own conferences. Peter Larson traveled from New Hampshire for Cucuzzella’s first gathering on a snowy weekend this past January. “I was a bit curious about how many people might show up to such an event in rural West Virginia,” Larson says. “Were the panelists going to outnumber the audience?” In fact, more than 150 attendees crowded right up to the dais.

Since then, West Virginia has become a destination for a growing number of those who are serious about the grass-roots reinvention of running. Galahad Clark, a seventh-generation shoemaker who created the Vivobarefoot line, flew in from London with the British running coach Lee Saxby for a one-day meeting with Cucuzzella. International researchers like Craig Richards, from Australia, and Hiro Tanaka, chairman of Exercise Physiology at the University of Fukuoka, have also visited, as well as scientists from a dozen different American states.

“He has turned a small town in an obese state into a running-crazed bastion of health,” Larson says. “Mark’s effort in transforming Shepherdstown is a testament to what a single person can accomplish.”

Not that he has everything figured out. I was at one of Cucuzzella’s free barefoot running clinics in May when he confronted his big problem: how do you actually teach this stuff? He had about 60 of us practicing drills on a grassy playground. “Now to run,” he said, “just bend forward from the ankles.” We all looked down at our ankles.

“No, no,” Cucuzzella said. “Posture, remember? Keep your heads up.”

We lifted our heads, and most of us then forgot to lean from the ankles. At that moment, a young girl flashed past us on her way to the monkey bars. Her back was straight, her head was high and her bare feet skittered along right under her hips.

“You mean like — ” someone said, pointing after the girl.

“Right,” Cucuzzella said. “Just watch her.”

So what ruined running for the rest of us who aren’t Tarahumara or 10 years old?

Back in the ’60s, Americans “ran way more and way faster in the thinnest little shoes, and we never got hurt,” Amby Burfoot, a longtime Runner’s World editor and former Boston Marathon champion, said during a talk before the Lehigh Valley Half-Marathon I attended last year. “I never even remember talking about injuries back then,” Burfoot said. “So you’ve got to wonder what’s changed.”

Bob Anderson knows at least one thing changed, because he watched it happen. As a high-school senior in 1966, he started Distance Running News, a twice-yearly magazine whose growth was so great that Anderson dropped out of college four years later to publish it full time as Runner’s World. Around then, another fledgling operation called Blue Ribbon Sports was pioneering cushioned running shoes; it became Nike. Together, the magazine and its biggest advertiser rode the running boom — until Anderson decided to see whether the shoes really worked.

“Some consumer advocate needed to test this stuff,” Anderson told me. He hired Peter Cavanagh, of the Penn State University biomechanics lab, to stress-test new products mechanically. “We tore the shoes apart,” Anderson says. He then graded shoes on a scale from zero to five stars and listed them from worst to first.

When a few of Nike’s shoes didn’t fare so well in the 1981 reviews, the company pulled its $1 million advertising contract with Runner’s World. Nike already had started its own magazine, Running, which would publish shoe reviews and commission star writers like Ken Kesey and Hunter S. Thompson.

“Nike would never advertise with me again,” Anderson says. “That hurt us bad.” In 1985, Anderson sold Runner’s World to Rodale, which, he says, promptly abolished his grading system. Today, every shoe in Runner’s World is effectively “recommended” for one kind of runner or another. David Willey, the magazine’s current editor, says that it only tests shoes that “are worth our while.” After Nike closed its magazine, it took its advertising back to Runner’s World. (Megan Saalfeld, a Nike spokeswoman, says she was unable to find someone to comment about this episode.)

“It’s a grading system where you can only get an A,” says Anderson, who went on to become the founder and chief executive of Ujena Swimwear.

Just as the shoe reviews were changing, so were the shoes: fear, the greatest of marketing tools, entered the game. Instead of being sold as performance accessories, running shoes were rebranded as safety items, like bike helmets and smoke alarms. Consumers were told they’d get hurt, perhaps for life, if they didn’t buy the “right” shoes. It was an audacious move that flew in the face of several biological truths: humans had thrived as running animals for two million years without corrective shoes, and asphalt was no harder than the traditional hunting terrains of the African savanna.

In 1985, Benno Nigg, founder and currently co-director of the University of Calgary’s Human Performance Lab, floated the notion that impact and rear-foot motion (called pronation) were dangerous. His work helped spur an arms race of experimental technology to counter those risks with plush heels and wedged shoes. Running magazines spread the new gospel. To this day, Runner’s World tells beginners that their first workout should be opening their wallets: “Go to a specialty running store . . . you’ll leave with a comfortable pair of shoes that will have you running pain- and injury-free.”

Nigg now believes mistakes were made. “Initial results were often overinterpreted and were partly responsible for a few ‘blunders’ in sport-shoe construction,” he said in a speech to the International Society of Biomechanics in 2005. The belief in the need for cushioning and pronation control, he told me, was, in retrospect, “completely wrong thinking.” His stance was seconded in June 2010, when The British Journal of Sports Medicine reported that a study of 105 women enrolled in a 13-week half-marathon training program found that every single runner who was given motion-control shoes to control excess foot pronation was injured. “You don’t need any protection at all except for cold and, like, gravel,” Nigg now says.

Of course, the only way to know what shoes have done to runners would be to travel back to a time when no one ever wore them. So that’s what one anthropologist has effectively done. In 2009, Daniel Lieberman, chairman of Harvard’s human evolutionary biology department, located a school in Kenya where no one wore shoes. Lieberman noticed something unusual: while most runners in shoes come down hard on their heels, these barefoot Kenyans tended to land softly on the balls of their feet.

Back at the lab, Lieberman found that barefoot runners land with almost zero initial impact shock. Heel-strikers, by comparison, collide with the ground with a force equal to as much as three times their body weight. “Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain.”

Lieberman, who is 47 and a six-time marathoner, was so impressed by the results of his research that he began running barefoot himself. So has Irene Davis, director of Harvard Medical School’s Spaulding National Running Center. “I didn’t run myself for 30 years because of injuries,” Davis says. “I used to prescribe orthotics. Now, honest to God, I run 20 miles a week, and I haven’t had an injury since I started going barefoot.”

Last fall, at the end of a local 10-mile trail race, I surprised myself by finishing five minutes faster than I had four years ago, when I was in much better shape. I figured the result was a fluke — until it happened again. No special prep, awful travel schedule and yet a personal best in a six-mile race.

“I don’t get it,” I told Cucuzzella this past June when we went for a run together through the Shepherd University campus in Shepherdstown. “I’m four years older. I’m pretty sure I’m heavier. I’m not doing real workouts, just whatever I feel like each day. The only difference is I’ve been 100-Upping.”

It was five months since I discovered W.S. George’s “100-Up,” and I’d been doing the exercise regularly. In George’s essay, he says he invented the 100-Up in 1874, when he was an 16-year-old chemist’s apprentice in England and could train only during his lunch hour. By Year 2 of his experiment, the overworked lab assistant was the fastest amateur miler in England. By Year 5, he held world records in everything from the half-mile to 10 miles.

So is it possible that a 19th-century teenager succeeded where 21st-century technology has failed?

“Absolutely, yes,” says Steve Magness, a sports scientist who works with top Olympic prospects at Nike’s elite “Oregon Project.” He was hired by Alberto Salazar to create, essentially, a squad of anti-Salazars. Despite his domination of the marathon in the ’80s, Salazar was plagued with knee and hamstring problems. He was also a heel-striker, which he has described as “having a tire with a nail in it.” Magness’s brief is to find ways to teach Nike runners to run barefoot-style and puncture-proof their legs.

“From what you’re telling me, it sounds promising,” Magness told me. “I’d love to see it in action.”

Mark Cucuzzella was just as eager. “All right,” he said in the middle of our run. “Let’s get a look at this.” I snapped a twig and dropped the halves on the ground about eight inches apart to form targets for my landings. The 100-Up consists of two parts. For the “Minor,” you stand with both feet on the targets and your arms cocked in running position. “Now raise one knee to the height of the hip,” George writes, “bring the foot back and down again to its original position, touching the line lightly with the ball of the foot, and repeat with the other leg.”

That’s all there is to it. But it’s not so easy to hit your marks 100 times in a row while maintaining balance and proper knee height. Once you can, it’s on to the Major: “The body must be balanced on the ball of the foot, the heels being clear of the ground and the head and body being tilted very slightly forward. . . . Now, spring from the toe, bringing the knee to the level of the hip. . . . Repeat with the other leg and continue raising and lowering the legs alternately. This action is exactly that of running.”

Cucuzzella didn’t like it as a teaching method — he loved it. “It makes so much physiological and anatomical sense,” he said. “The key to injury-free running is balance, elasticity, stability in midstance and cadence. You’ve got all four right there.”

Cucuzzella began trying it himself. As I watched, I recalled another lone inventor, a Czechoslovakian soldier who dreamed up a similar drill: he’d throw dirty clothes in the bathtub with soap and water, then jog on top. You can’t heel strike or overstride on slippery laundry. There’s only one way to run in a tub: the one best way.

At the 1952 Olympics, Emil Zatopek became the only runner ever to win gold medals in all three distance events: 5,000 meters, 10,000 meters and the marathon, the first he ever ran. Granted, “the Human Locomotive” wasn’t a pretty sight. During his final push to the finish line, his head would loll and his arms would grab at the air “as if he’d just been stabbed through the heart,” as one sportswriter put it.

But from the waist down, Zatopek was always quick, light and springy, like a kid swooping across a playground — or like this once-arthritic physician in front of me, laughing with excitement as he hopped up and down in his bare feet in a parking lot.

Christopher McDougall is the author of “Born to Run: A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen.”

Editor: Dean Robinson

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Amanda, you ain’t seen nothing yet!!

Justin Workout of the Day 4 Comments

Workout of the Day for Tuesday 11/08/11

Are you ready for Tabata Double Unders? DU demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]

5 (70%) – 5 (80%) – 5  (90%)

Work Capacity
Run 800 meters
15 Hang Squat Snatch, 95/65 pounds
Run 800 meters
15 Mid-thigh Squat Snatch, 115/80 pounds
Run 800 meters
15 Squat Snatch, 135/95 pounds

Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs.

WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment – video [wmv] [mov] [youtube=]


Check Your Calendar

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 11/07/11

Press 3 (70%) – 3 (80%) – 3 (90%)

Work Capacity
4 burpees to start and on the minute every minute until completion of:
20 thrusters, 95/65 pounds
20 sumo deadlift high pull, 95/65 pounds
20 push press, 95/65 pounds
20 overhead squat, 95/65 pounds
20 front squat, 95/65 pounds

Check your calendars and see if any of these events fit in.

Sunday November 13 – Freedom Gone Bad at CrossFit Roseville
10 am to 2 pm. Click Here to sign up. Click Here to see more information no the facebook page. All are welcome.

Saturday November 19 – Olympic Lifting with USAW Coach Paul Doherty at the Sacramento High School Gym
10 am – 12 pm     $25
There is a limited amount of space. First to pay get a spot. Check or cash to Justin at CrossFit Roseville, or if you credit card is on file, email me and I can charge it that way.

Saturday November 26th – Boxgiving at CrossFit Roseville.
2 pm – whenever Workout and potluck feast.
This is an event planned by our dynamic CEO’s (Chief Entertainment Officers) Adam and Connie, so you know it will be good!!

Saturday December 3 – Gymnastics Skills and Drills at CrossFit Good Times
Roger Harrell, former elite gymnast and owner of CrossFit Marin mixes expert gymnastics coaching with expert CrossFit coaching. Head over to CrossFit Goodtimes and work on your skills.

Thursday December 8 – CrossFit Roseville Christmas Party
6:00 – 8:00pm Potluck and gift game.
RSVP for the Christmas party by using the Facebook Event Page so we can get an accurate count for food. What?!?! Not a fan of CrossFit Roseville on Facebook? Click Here then click “Like”.

Saturday December 10 – Death By Barbell CrossFit Roseville Field Trip to LaLanne Fitness in San Francisco 
10 am – 1 pm. Starts at LaLanne Fitness with the Death by Barbell 8 Week Challenge then we’ll have some fun in the city. Some might even stay the night before heading back to Roseville.

But, if San Francisco is to far to go, consider the Yolo Holiday CrossFit Classic at CrossFit West Sacramento on the same day Saturday Dec 10. Click Here to register at eventbrite. Click Here to get more information on the facebook page.

Friday – Saturday August 3 -4, 2012 – Cascade Lakes Relay
12 of us run 216 miles from Diamond Lake Resort to Bend Oregon. The Cascade Lakes Relay runs through the day and night as teams complete 36 continuous legs varying in length from 2.5 – 8.7 miles on some of the most diverse terrain Oregon can muster.

Putting Life Back Together

Justin Workout of the Day 12 Comments

Workout of the Day for Thursday 11/03/11

Bench Press 5 (65%) – 5 (75%) – 5 (85%)

Work Capacity
Run 400 Meters

15 Thrusters, DB:50/35, BB:115/75
5 Burpees
10 Thrusters, DB:50/35, BB:115/75
10 Burpees
5 Thrusters, DB:50/35, BB:115/75
15 Burpees

Run 400 meters

I asked Cherise if I could copy here email here because I think this could inspire and encourage others who are going through tough times. If you have gone through some tough stuff, and CrossFit Roseville helped you through it, let me know. Your transformation just may be the thing that someone needs to hear.

I’m sure you read or hear about a lot of the positive changes that you and your staff have been a part of in the lives of the people you coach everyday. My gratitude to you and all the coaches of CrossFit Roseville makes me feel blessed and overwhelmed so I was glad when you asked for some positive feedback.
Everyone knows about my child’s illness. What I haven’t shared with most is that I didn’t deal with it well. I fell back into old patterns of self defeating and negative talk and went full spectrum with a relapse of bulimia. Being a pretty internal person anyhow, it was easy to hide, even from my spouse. I even managed to turn him into an ultramarathoner because the disorder started taking over my exercise habits and running was the only time we would spend together.
I became increasingly bitter. It got to the point where I couldn’t be around people, didn’t want to be part of any conversations, I didn’t even want people looking at me. I’m still a bit of a social cripple, but it’s getting better!
In March of this year, done with chemo, limb salvages, body casts, infusions, transfusions, other various life saving measures and a new diagnosis of Congestive Heart Failure from the treatment itself; I found myself living in the wake of one heck of a mess. I had burned so many bridges that I had about 3 friends left and a couple of family members. No one else was left standing.
I started hearing about CrossFit and I started checking into nearby locations. I will admit, I was originally put of by cost. I already had a 1yr paid in full at another “Globo-Gym” and at that moment, couldn’t justify it.
Then with the month of April came a giant bottle of prozac from my primary care physician. That afternoon as I was feverishly tabbing back and forth between webmd prozac side effects and the victrix page, I decided to put the prozac away and I emailed you instead.
I think it was the most responsible thing I could have done. I have met some of the most caring and wonderful people. I have also halted all of that other silly behavior. I look forward to being a part of something again.
Thank you so much for being a part of me putting my life back together even better than it was before.

5/3/1 Time

Justin Workout of the Day 5 Comments

Workout of the Day for Monday 10/31/11

Press 5 (65%) – 5 (75%) – 5 (85%)

Work Capacity
Complete three rounds for time of:
21 Snatch, 75/55 pounds
21 Chest to Bar Pull-ups
These are squat not power snatches.

50 Leg Levers, 50 Mountain Climbers


November will be Wendler 5-3-1 week.
CrossFit Roseville will run a cycle of the Wendler 5-3-1 strength progression over the next 4 weeks. We’ve done this before and with variations. This time, it is strictly going to be “by the book”.

Monday – Press
Tuesday – Deadlift
Wednesday – Bench Press
Friday – Back Squat

Week 1: 5 reps at 65%*, 5 reps at 75%, 5 or more** at 85%

Week 2: 3 reps at 70%, 3 reps at 80%, 3 or more at 90%

Week 3: 5 reps at 75%, 3 reps at 85%, 1 or more at 95%

Week 4: 5 reps at 40%, 5 reps at 50%, 5 reps at 60% – this is a deload week

*65% of your 1 rep max, however we will use 90% of your recorded one rep max per the reasoning outlined in Jim Wendler’s ebook. Basically, we are doing this so that we don’t overtrain/under recover and since we will be destroying our work capacity daily, this conservative approach will serve us well.

** On the last set, you do as many reps as you can possible do. You do not stop until you collapse.

If you don’t know what your current max loads are, do your best to estimate. If you know your max, I created a spreadsheet for your use. Come to class, report your maxes to me, and I will print your training guide for November. If everyone comes to me and wants to take 15 minutes discussing what you think your max is, we will all stop what we are doing and do 100 burpees. It should take us 30 seconds to plug-in your numbers, hit print, and move on.

Beginning in December, we will modify slightly and continue with another strength program or version of this one.

Fore more information on this, buy Jim Wendler’s ebook.

I and excited about the next several months of training, the fundraiser, the new equipment on the way, the new people, the holidays, the newly certified coaches. It’s going to be a great season at CrossFit Roseville and I am glad you are all going to be a part of it. If you  get a chance, please send me an email ( letting me know how you are doing, what things CrossFit Roseville is doing right, and what things CrossFit Roseville needs to do better. I need constructive criticism on all of our coaches and I will keep things anonymous. I’m looking forward to the future……In fitness, Justin

Say Hello to a New CrossFit Roseville Coach

Justin Workout of the Day 6 Comments

Workout of the Day for Saturday 10/30/11

“Whatcha Gonna Do”
4 Rounds
20 Swings
30 Push ups
40 Squats
Run 400 meters

If you have ever worked out with Connie, then you know how contagious and inspiring her passion for CrossFit can be. Did you know she is Roseville’s newest CrossFit Certified Instructor?

Congratulations to Connie, Brook, and all of our recently CrossFit Certified coaches.

Interview with Annie Sakamoto – video [wmv] [mov]

Learning, Coaching, Living

Justin Workout of the Day 4 Comments

Workout of the Day for Thursday 10/28/11

Snatch 1-1-1-1-1-1-1 reps

Work Capacity
As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possible), 185/115 pounds
10 Push Ups
10 Jump Touches – 24″/18″

I’ve been hard at work coaching a dozen of the highest quality business professionals I’ve ever met. We’ve been hitting 3 wod’s a day at CrossFit Upcountry, at the beach, and even inside a volcanic crater between their business development sessions with Joe Stumpf at the Build Your Body Build Your Business – 5 Day Maui Intensive. These people have exhibited an amazing amount of work capacity and inner drive. I’ve been sitting in on the business development sessions as well and I have been inspired for what is possible at CrossFit Roseville. I’m looking forward to taking this inspiration and delivering it to you all as we forge ahead with creating the best CrossFit gym in the Sacramento area.

I even made the webpage of CrossFit Upcountry with a PR on a max set of pull-ups.


Justin Workout of the Day 0 Comments

Workout of the Day for Wednesday 10/26/11

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20/14 pound ball

10 Toes to bar

10 Box jumps, 24″/20″ box


Are you a warrior?

Justin Workout of the Day 6 Comments

Workout of the Day for Tuesday 10/25/11

3-3-3 reps

Work Capacity
9 Clean and Jerk, 155/105
Run 800 meters
15 Clean and Jerk, 135/95
run 600 meters
21 Clean and Jerk, 95/65
run 400 meters

Mother Teresa waged a nearly lifelong battle with feelings of spiritual failure and unworthiness

Are you a warrior?

All great civilizations have had warrior cultures. America has a warrior culture, albeit a very young one. But the warrior spirit that lives in many of us is not just limited to the application of violence and war. There are many battles to fight in life and having a warrior spirit is key.

That unbeatable spirit you have inside of you, that part of you that will never quit, that part of you that goes for big goals, that is what I mean by warrior spirit.

Accept the fact that you are warrior and start approaching your life as a warrior.

Be Aggressive – Make a vigorous energetic effort to meet your goals. Channel and use your effort, force, energy, drive, and focus.

Be Goal Oriented and Value Driven –  Set goals for yourself, physically, spiritually, financially, relationally. Set the goals, then get after it. Have you thought about what values drive your life? Have you written a personal mission statement?

Be Mindful – Stay focused, be aware, learn, grow, pursue understanding, eliminate distractions, seize the day. Study and practice the methods to achieving your goals.

Be Flexible – Your workouts and your life are not always going to go as you planned. Get over it, roll with it, adapt and overcome.

Be Simple – Simplify your life because it will help you stay focused on the things you have determined are important for you. Clutter, excessive reliance on technology, and complications steel your attention and energy.

Move Forward – Seriously, make up your mind already and ‘Just Do It’. Start moving in a direction, you can always change directions and change the plan if you need to but for God’s sake make a plan and start moving!! Paralysis by analysis. waiting, etc. are all just avoidance mechanisms. Take the first step and create some momentum.

Face Your Fears – Make yourself face and overcome the things that scare you.

Pursue the Black Diamond Life – In all areas of your life start learning what it means to live and move as an ‘expert’. Don’t stumble through life as a ‘beginner’, pursue a higher level of life. The black diamond life is a symbol of living at the advanced level.

Let Your Yes Be Yes and Your No Be No – If you say you are going to do something, do it. If you start it, finish it. Let your word be your bond.

Pursue Discipline – There are no quick fixes in life. There are no magic pills or secret formulas. The key to getting the goal is through consistent self-discipline and self-control. Don’t let yourself become addicted to anything. Discipline yourself mentally and physically. Get comfortable being uncomfortable. Pain is weakness leaving the body.

Master Your Emotions – Don’t let your emotions run your life. Stay objective when your dealing with hard stuff. Keep your perspective (friends can help with this!).

Don’t Let People Push You Around – Learn how to establish boundaries and enforce them.

Find Inspiration – Who/what inspires your spirit? Movies, books, people ? Is there someone who seems to consistently pump you up? Is there a movie that inspires you to go for your goals?

Find a Place to Challenge Your Warrior Spirit – CrossFit Roseville!!! Hard CrossFit workouts can be great symbolic challenges. And there is also….SEALFIT Kokoro…..for the ultimate warrior spirit challenge.