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

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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

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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

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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 …!

On-Ramp Starts Monday Night 6-7 pm. You Don’t Want to Miss This

Justin Workout of the Day 4 Comments

Workout of the Day for Monday 11/21/11

Death by Barbell
5 Rounds for Time:
15 Deadlift
12 Hang Clean
9 Front Squat
6 Push Jerk

Men: Adv/Int = 135/115
Women: Adv/Int = 95/75

Since a squad of us are heading down to LaLanne Fitness on Saturday December 10 to participate in the prelim’s of Death By Barbell, here is your chance to test out the weights. Take a field trip with CrossFit Roseville, register here. If you are registered, post in comments so I can make sure I know who all is going. Several of us are staying the night on Saturday night, and some are going down Friday night and staying Friday night, too!


On-Ramp Starts This Monday

The CrossFit Roseville On-Ramp Program will begin this Monday night at 6 pm. The program will consist of 12 foundational classes tailored for beginners and for those new to the CrossFit method of training. Each class will consist of a warm-up, movement instruction, and a workout.

The On-Ramp Classes will meet from 6 – 7 pm on the following dates:
Monday 11/21
Wednesday 11/23
Monday 11/28
Wednesday 11/30
Friday 12/2
Monday 12/5
Wednesday 12/7
Friday 12/9
Monday 12/12
Wednesday 12/14
Friday 12/16
Monday 12/19

Upon completion of the On-Ramp Program, you will be fully ready and prepared to participate in any of the regular CrossFit Roseville group classes.

There are several goals of the on-ramp classes. One of the goals is to teach you the right way to do things. You will learn that your success as a member of CrossFit Roseville depends on the application of proper mechanics. So you will be taught the right way to do things from the very beginning. You will be exposed to all of the basic CrossFit Roseville movements in a deliberate and methodical way. Through repetition and emphasis on proper technique, you will become consistent. In time, don’t rush it, once you have mastered the mechanics and you have shown consistency in your movement, then you will be allowed to experiment with and learn the principles of intensity. Intensity is where you want to go, because that is where we see the real benefits of this training.

The program will start with simpler movements and progress to more technical compound movements so it is important that you not miss your on-ramp classes.

And of course, you will be getting a CrossFit workout at every class. At first, let yourself get used to these workouts and see how your body responds to this kind of training. Eventually you will learn how hard you can push yourself and Coach Dave will teach you how to scale each workout to your individual ability through weight selection or how many minutes/rounds you work out for.

If you do not sign-up for this Thanksgiving On-Ramp program, you will have to wait for the next one which is scheduled to start on Monday January 2. If you think you will wait until January, I want to challenge you, post your reason why you are waiting in the comments section of this blog post. Is it a legitimate reason to wait or just another excuse which you have become an expert at crafting. Put it in black and white on the web. I really want to know why you would wait to start CrossFit Roseville when we have changed numerous lives and you could be next.


Justin Workout of the Day 2 Comments

*Today (Saturday) from 10 am – 12 pm, Olympic Lifting with USAW Coach Paul Doherty at the Sac High Weight Room located at 2315 34th St. Sac, CA 95817. The cost is $25. Pay Justin.*

** Starting this Monday 11/21 – CrossFit Roseville On-Ramp – 12 sessions, Monday/Wednesday/Friday from 6-7 pm. **

Workout of the Day for Saturday 11/19/11

Five 4-minute rounds with no rest in-between.
At the start of each round, run 400 meters. Then, in the remaining time, complete As Many Rounds As Possible of:
9 Kettlebell Swings
9 Push-ups

In each round, continue from where you left off in the AMRAP portion.


Why CrossFit Roseville? Forging Elite Lifestyles

Justin Workout of the Day 3 Comments

*This Saturday from 10 am – 12 pm, Olympic Lifting with USAW Coach Paul Doherty at Sac High Weight room. $25. Register with Justin.*

** CrossFit Roseville On-Ramp – 12 sessions, Monday/Wednesday/Friday from 6-7 pm. Starts on Monday 11/21 **

Workout of the Day for Friday 11/17/11

Back Squat  5 (75%) – 3 (85%) – 1 (95%)

Work Capacity
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

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

WOD Demo with Stacey Kroon and Camille Leblanc-Bazinet by Again Faster Equipment – video [wmv] [mov]

Connor Martin on today’s WOD – video [wmv] [mov]

Why would anyone choose the ‘uncomfortable’ and challenging workouts at CrossFit Roseville over other easier options? Here’s two reaons:

1. The Results – If you are going to workout, you might as well get the most benefit possible from your time spent training. CrossFit is scientifically proven and empiracally tested results driven training. Yes, it’s hard, it’s painful, it sucks, but it the results are ‘worth the suck’.

2. Overcoming Challenges and Doing Your Best – Everyone has challenges in their lives. Overcoming challenges in the gym helps you gain the confidence to tackle vice and weekness in  other areas of your life, too. Anyone can jog/walk around the building for an hour. What CrossFit Roseville does is different. When you show up, see the guantlett laid before on the whiteboard, and then succeed in completing the wod (maybe even setting a PR) it is like nothing else. Take a look at a whole week’s worth of workouts, look at how much you accomplish. No wonder the rest of your life is getting easier.

Below is a copy of an email I recieved from Coach Dave. Did you know most of the coaches send me a summary email or text after their classes so that we alwyas know how all of you are doing and we can discuss how the workouts went?

From Dave P. ~

I was coaching someone the other day and they started to walk away mid work out. I said,”whoa,whoa, where are you going?” they said that they were done because they were tired. I pulled them back over, looked into their eyes and said,” no no no, you’re not done, go ahead and finish what you started, thanks!”

I am realizing that life translates into crossfit and crossfit translates into life. when you make excuses in life, you make excuses in the WOD. when you push through in the WOD you will push through in life. it’s very cool to know if you really want to get to know someone, bring them to a WOD and see how they respond. So all this to say that your Crossfit regiment is not just for fitness sake. It is a mental, physical, and spiritual translation of your life. This is great news! Now you know that if there are goals and improvements you want to see in your life you will know how to train at the box. crossfit roseville= forging elite lifestyles! peace.

What is the Fitness Lesson Here?

Justin Workout of the Day 3 Comments

*This Saturday from 10 am – 12 pm, Olympic Lifting with USAW Coach Paul Doherty at Sac High Weight room. $25. Register with Justin. *

** CrossFit Roseville On-Ramp – 12 sessions, Monday/Wednesday/Friday from 6-7 pm. Starts on Monday 11/21 **

Workout of the Day for Thursday 11/17/11

Bench Press  5 (75%) – 3 (85%) – 1 (95%)

Work Capacity
Thruster, 95/65

Jason David, Motor City CrossFit, “Fran” – video [wmv] [mov]

Can you see a fitness lesson in the story below?



Adele is on the road to recovery after undergoing a throat surgery at Massachusetts General Hospital recently. A week after the procedure, she wrote a blog post on her official website to give update on her condition and thank her devotees for their continuing support.

“Thank you for all your positive thoughts and get well wishes. I’m doing really well, on the mend, super happy, relaxed and very positive with it all,” the British pop sensation began her message before adding, “I’m just chilling out now until I get the all clear from my doctors.”