Diamond of the Tough Competition

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Workout of the day for Friday 08/10/12:

Athletes Choice:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.


Deadlift 225/155
HandStand Push Up

Diamond of the Tough Competition:

35 years and over competition. Different classes for each age group.

Online Qualifiers, starting August 10th-25th.

Perform the online qualifier at CrossFit Roseville.

Do the workouts with Coach Patrick who is competing!

For more info click here.

Strong people ARE harder to kill…

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Workout of the day for Thursday, 08/09/12:

20 minutes to establish a Clean & Jerk 1 Rep Max

Work Capacity:
2 Rounds:
1 minute of Ring Rows
1 minute of goblet squats
1 Minute V-ups
1 Minute Row for Calories
1 Minute Double Unders

30s. Rest between movements. Score is total Reps.

“CrossFit is Dangerous??? And How It Very Literally Saved My Life. By: Miranda Oldroyd

For years I have said that CrossFit has changed my life!  I have said over and over again that it SAVED my life because of how it changed me as a person and brought such a passion back into my days.
Well, now I can say it LITERALLY…
But, CrossFit is so dangerous right???  High rep olympic lifting!  Muscle ups! Rope climbs!!  You could hurt your back!  What if you fall from the rope or the rings?!!  You can’t have perfect technique when you are moving that fast!!  You might lose your positioning!!
What is dangerous??  You tell me…..
The few months preceding June 30th (2012)….were chalk full of all that crazy stuff!!  I mean, I had been training with 2 of the most INTENSE athletes in all of CrossFit, Jason Khalipa and Neal Maddox (and the soon to be well known Garret Fisher).  I would show up every day and just try to do what they do….including TONS of heavy oly lifting, 3-4 workouts a day, ring muscle up to handstand push ups (yep…I am a bad ass).  I was more fit than ever and so excited about the progress I was making.
Me in danger….”
Click Here to read the rest of Miranda’s amazing story.
Yesterday on our Facebook page I posted the quote, “The doctor of the future will give no medicine, but will instruct in the care of the human frame, in diet, and in the cause and prevention of disease” ~ Edison. Miranda’s story is a testament that strong people are harder to kill; when we improve our fitness we improve our health, we reduce our risk of getting preventable diseases, and our bodies are more capable of healing themselves.
Post to comments: Thoughts on Miranda’s Story?

August Couples OnRamp

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Workout of the day for Wednesday 08/08/12:

8 rounds of:
Run 400 meters
Rest 90 seconds

WOD Demo with CrossFit Belltown by Again Faster Equipment– video [wmv] [mov] [HD mov]

The couples onramp will be starting Tuesday August 14th from 6-7pm! 

This class will be 1 month long on Tuesday/Thursday nights from 6-7pm. This is a great class to learn the fundamental movements of Crossfit. The main goals are to get you ready to join the regular classes and to teach you functional movement so that for the rest of your life you will understand how to be safe and efficient with any physical task life throws your way.

This class is going to be a couples only class. The normal onramp cost is $165 per person. As this is our first couples onramp the class will be $240 per couple. For every additional couple you bring we will reduce the cost by $60.

RSVP to reserve your spot in the class. 916-390-1919

August 17th-30th Nutrition Challenge!

I challenge you to change your life for 2 weeks. This challenge will begin with paleo treats BBQ. (see sign party announcement below). This will be a points based challenge. 60 possible points. If you are already doing a paleo challenge you can jump onto this one as well! There will be a Paleo gym potluck on Thursday, August 30th, from 7-8pm to end the challenge and cheer on our athletes going to the moxie throw down!

Nutrition Points: (28 points possible) (42 negative points possible)
-2: Cheat Item. Includes any item that is not paleo or dairy. Maximum negative points in a day is 3. But don’t cheat.
0: Paleo Meal that includes Dairy.
+2: Day of paleo. Butter and whey protein are acceptable. Cannot have any cheats during the day to earn 2 points.

Workout Points: (14 points Possible) (14 negative points possible)
+1 Workout every day. There will be workouts to do on days you cannot make it to the gym as well as at least 10 minutes of active stretching for recovery days (you can also attend the mobility class as a recovery day).
-1 On days that you do not workout or do active stretching.

Bonus Points: (28 points possible)
+1 for working on your goat every day in addition to your daily workout. (must spend at least 5 minutes on your goat)
+7 for completing the weekly challenges.
August 17th Sign Party & August 18th BBQ at Folsom lake on the 18th!

Friday August 17th there will be a sign party from 7-8pm at the gym to make signs for the athletes going to moxie as well as to promote the paleo treats bake sale on Saturday the 18th at Folsom lake. The Bake Sale will raise funds to help our athletes competing in moxie to pay for travel arrangements and entry fee. Get out your paleo cookbooks! Come on the 17th for the awesome sign party. Come to Folsom lake on the 18th from 12-4pm with your family! There will be a WOD for the kids!

Tony Blauer at CrossFit Anywhere

Justin Workout of the Day 2 Comments

Workout of the day for Tuesday, 08/07/12:

Clean 90% of Last Week 1-1-1-1-1
Jerk 90% of Last Week 1-1-1-1-1

Work Capacity:
Every minute on the minute for 20 Minutes:
Odd Minutes- 15 Wall Balls (20/14)
Even Minutes- 15 Swings (53/35)



Tony Blauer will be presenting his BE YOUR OWN BODYGUARD (B.Y.O.B.) August 18, 2012 at CrossFit Anywhere in Folsom.
The skills Mr. Blauer teaches are functional and natural. Every CrossFit athlete should know them.
  • $199 individual
  • $299 family (A married couple)
  • $99 Level 1 Coach (must be actively coaching at a box)
Special Team Pricing
  • $1875 = 15 affiliate athletes (= $125 per athlete)
  • $1500 = 10 affiliate athletes (= $150 per athlete)
  • $875 = 5 affiliate athletes (= $175 per athlete)
As a community we offer so much education from general fitness, to specialized skills and nutrition, a missing component in our preparation for the ‘unknown and the unknowable’ is confrontation management and Tony is a pioneer in this realm.
It’s rare to have Coach Blauer personally teach a seminar, so don’t miss out!
To Register visit: To register visit: http://www.regonline.com/BYOB_CFA_CA
Hello from Germany,
I miss the box! I get updates very often. Nice job remembering our fallen heroes on Saturday. I hope you will wear your CrossFit Roseville T-shirt and head down to San Jose to support our athletes at the Moxie Madness. Lilia and I are on a 2nd honeymoon, sabbatical, and mid-life crisis all rolled into one. I’ll be back in the fall with lots of ideas for training and making our box the best box in the region. If you want to see our pictures – click here.
Regarding the Tony Blauer seminar at CrossFit Anywhere – I hope you will go to this. This is an area of your life where “an ounce of prevention” could make the difference. I have spent time and resources attending events like this and I have made my wife, sister, mother, and nieces attend specialized self-defense training seminars like this one. Having a few tools in your tool box can make all the difference. Thinking about unpleasant and violent confrontations is not fun. But in order to live the ideal CrossFit life of  having a ‘constant state of readiness’ and being ‘prepared for anything’ you need to address the areas of self-defense. Knowing how to protect yourself and deal with various situations is a method of mental and physical preparation you can not ignore.
Tony Blauer has been around the CrossFit community for some time and he is well-respected in our community as well as in many self-defense communities. Check out his videos on CrossFit.com

All IN.

Jesse Workout of the Day 4 Comments

Workout of the Day for Monday 08/06/12:

Strength: Snatch Balance 90% 1-1-1

Work Capacity:
2012 Reebok CrossFit Games Track Triplet
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 muscle-ups
Run 400 meters

WOD Demo with Dave LipsonMatt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov] [youtube http://www.youtube.com/watch?v=jw7E7G7G8IU&w=640&h=360]

“Its under sad circumstances that I have arrived to the point of spilling my  thoughts onto a blog.

Over the weekend and again on Wednesday night I watched some athletes Crush 3 deviously simple wods. I partook in the shenanigans on Saturday morning, it was a balmy 70~(it was roughly 120 on wednesday) degrees, sunny clean and crisp. The energy was palpable(thank you everyone who came out and supported/judged) but where was I? I was day dreaming, The workouts were “in my wheelhouse” heavy thrusters and hang cleans, a sled push, wall balls and T2B some other nuances but not many. I couldnt have written a better set of Workouts myslef. So I put on my big boy shoes and socks(thanks Dirkney) 3.2.1 go-first round flew by, then I got no-repped(happens right) and All that I had worked for, everything, the reason for being there, I lost it. I grew mentally weak and turned it off I watched Whilst my Buddy Jordan “Destrominated: I Just paced him and stayed close enough but never closed the gap, never pushed, I gave it my 80%, MAYBE. it is under these atrocious circumstances that I ended up here.

Part of my awakening was watching 2 athletes struggle with their double unders, they wanted them, I mean really effing wanted them. Like a starved dog chasing a steak they wanted to rip them apart. Both of their workouts went the same way and I believe they may have completed the same # of reps. Both of their wods ended with F*ck, They had given their all.

I want that back, I want to get out of my comfort zone and fail, I want IT back. What is it? Where does IT live? IT is accomplishment, IT lives in every single one of us. IT comes out when you do things others say you couldnt/shouldnt/wouldnt do. IT lives under your weaknesses, peaking out from what you suck at mocking you to strap it on and come Fu*&ing get it. IT is the Carrot, but requires getting the stick. It is time to RITFU( a fun acronym)

SO here is my challenge- Im going all in, Diet(who care if it taste like treebark, if it makes me stronger/faster et el im eating it), Training(weaknesses/intensity), Sleep(sufficient and quality), Recovery, Mobility(I have none). Im going to attack my weaknesses(gymnastics/Mental) I have 3 competitions coming up And I had decided that finishing would be sufficient. Nonsense. If you aint first your last, Im a huge underdog here() And Im going to attack as such. Im going to use this blog as a template to track progress, and to give credit where it is due. Im going to beg borrow and steal as much solid Crossfit/ Strength and consitioning / Diet advice as I can possibly find and share it with anyone wiling to listen.”

~A. Massi

Click here to read the rest of Andy’s blog post and make sure to follow Coach Andy’s Blog!

In Honor of 31 Heroes

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31 Heroes 2012 – August 4, 2012.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent) or 30 pull-ups
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.


Read More about the History here.

If you would like to donate click here.

Everything in Moderation.

Jesse Workout of the Day Leave a Comment

Workout of the day for Friday, 08/03/12:


8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

[ted id=1431]

Watch the short video, try it out, it works.

Don’t be afraid to use just one.

Post to comments: Thoughts?

Will is everything.

Jesse Workout of the Day 2 Comments

Workout of the day for Thursday 07/02/12:

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Skill: Rope Climbs

[youtube http://www.youtube.com/watch?v=azsrA6FfyTw&w=480&h=360]

How do you Clean & Jerk your PR / Body weight 30 times? by willing yourself to succeed. Come in to todays workout resolved to smash your PRs. Consider only your goals and how to surpass them. Make goals for yourself that are worth accomplishing and go after them today. The weight is light, you are swift and strong and you have the mental fortitude to accomplish great things.

Congrats OnRamp Graduates!

Jesse Workout of the Day 2 Comments

Workout of the day for Wednesday 08/01/12:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

WOD Demo with CrossFit Glevum – video [wmv] [mov] [HD mov]



Keep an eye out for these new onramp graduates! They survived Fran, Karen, Cindy, Grace, And Fight Gone bad to name a few! Make sure to introduce yourself to the new members and offer any advice you have as a veteran crossfitter!!

Interested in an onramp for Couples?

Jesse Workout of the Day 2 Comments

Workout of the day for Tuesday, 07/31/12:

Muscle Snatch with bar
2 Position Snatch (floor, hang) 65% x5

Work Capacity:
AMRAP in 15 Minutes:
9 Deadlifts 155/100
12 Push-ups (Games Standard)
15 Box Jumps 24/20″

We have had some interest in an onramp for couples! If you know of a couple interested in starting CrossFit or if you are looking for an excuse to get your spouse in the gym, let me know if you would like to start a month of Couples onramp.

Modern science tells us that couples who CrossFit together stay together longer, their kids are more productive in school, and they become addicted to eating healthy food (bacon) and workout clothing. Its science.

Possible Time slot: Monday & Wednesday Night 6:30-7:30 starting Wednesday, August 15th. Couples will also be invited to the Saturday morning 9am class. (*if a different time slot works better let me know, Tues/Thurs night?).

Post to comments: if you are interested post your name and contact number. otherwise contact me directly: 9163901919, jesse [@] rosevillecrossfit.com