Self-Conquering

Justin Workout of the Day Leave a Comment

Workout of the Day for Thursday 04/03/12

Strength
Weighted Pull-up
1-1-1-1-1-1

Work Capacity
Five rounds for time of:
50 feet overhead walking lunges, 45/25 plate
21 Burpees

WOD Demo at R.A.W. Training – video [wmv] [mov] [ [HD mov]

“Today, spiritual cultivation is very shallow in this society. People today, they have everything they have, are they happy? They’re not happy. Because they can feel their life missing something. What’s missing? The spiritual side of cultivation and understanding. Are you righteous? Can you show respect? Are you humble? All these are required to make yourself reach high levels.”

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=1QITqFR1Z2k]

Killing the Fat Guy Part 4

Justin Workout of the Day Leave a Comment

*On-ramp for beginners starts tonight at 6:30-730 PM. This will be a 12 session on-ramp class meeting from 6:30-7:30 PM on Mondays and Wednesdays and from 6:00-7:00 PM on Fridays. If you have been thinking about starting at CrossFit Roseville, or know someone who should, this is the day to start!*

Workout of the Day for Wednesday 04/01/12

Speed/Power
Work up to a max clean in 15 minutes

Work Capacity
Run 800 meters
then,
30-20-10
Wallball, 20/14 pounds
Double Under
then,
Run 800 meters

 

[youtube http://www.youtube.com/watch?v=G55eoKjeL6I&w=640&h=360] [youtube=http://www.youtube.com/watch?v=wp0a0it36rw&feature=uploademail]

The Nor Cal CrossFit Regionals

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Workout of the Day for Tuesday 05/01/12

Thruster
3-3-3-3-3-3-3

It’s time to work on pure driving strength to locked out overhead.

WOD Demo at CrossFit Central London – video [wmv] [mov]

The CrossFit Regionals are coming to Nothern California. Make plans to get to San Jose on May 18, 19, and 20 to see the best in our region compete for a spot in the 2012 CrossFit Games. Will the Rocklin CrossFit Honey Badgers make it to the games again this year? Chances are pretty good they will. They came in 6th place in last years games.

The regionals will be at The Arena at Santa Clara County Fairgrounds 344 Tully Road San Jose, CA 95111

For detailed directions please use the following link:

http://thefairgrounds.org/directions.cfm

Coach Andy is heading down to Murrietta, CA for a CrossFit Olympic LIfiting Certification course this weekend. In case you don’t want to go that far, check out this one.

Olympic Lifting Seminar

Jon North from Cal Strength will be hosting a 4-5 hour Oly Seminar next weekend May 5th at CrossFit Excel in Manteca, CA

There are 5 spots left. You can sign up here.

This seminar will include roughly 4 hours of practical instruction on the snatch and the clean and jerk by Jon North from California Strength. This seminar is relevant to people interested in learning the lifts, coaches who teach the lifts, and trainers who also teach the lifts. Everyone who attends the seminar will lift weights, so bring appropriate attire and lifting shoes if you have them.


Apply the Warrior Mindset to Everything You Do

Justin Workout of the Day 4 Comments

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?

Patience

Justin Workout of the Day Leave a Comment

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]

Del

Justin Workout of the Day Leave a Comment

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

Hero_DelCastillo_th.jpg

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]

Killing the Fat Man Part 3

Justin Workout of the Day 2 Comments

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] [youtube=http://www.youtube.com/watch?v=vx1uDnqV90E&feature=uploademail]

Tuesday 04/24/12

Justin Workout of the Day 2 Comments

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

 

 

[youtube http://www.youtube.com/watch?v=ML4GwKzL__o&w=480&h=360]

Win a 1 year membership at CrossFit Roseville

Justin Workout of the Day 2 Comments

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.