Weekly Challenges and Schedule Change

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**The Monday and Wednesday afternoon classes are now at 4:30 PM, 5:30 PM, and 6:30 PM. Tuesday, Thursday, and Friday will remain at 4 PM, 5 PM, and 6 PM.**

Workout of the Day for Monday 04/09/12

Weighted Pull-ups

Work Capacity
As many rounds and reps as possible in 10 minutes of:
21 Sumo Deadlift High Pulls (95/65)
15 Wall Balls (20/14)
9 Burpees


Remember, check the white board by the kettle bells for the weekly challenges. Monday is the beginning of our third set of weekly challenges!

If you have been following along you will note that our strength and skill weekly challenges have been building up to get you to your first muscle. Did you do the first 2 weeks of challenges? These challenges are weekly things to work on outside of your regularly scheduled classes. If getting a muscle up is a goal you need to be working these strength and skill training movements. How often should you work on these? Well that depends on how bad you want a muscle up?

Eternal Choices

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Eternal Choices
~Max Lucado

Then (the thief) said, “Jesus, remember me when you come into your kingdom. Jesus answered him, “Truly I tell you, today you will be with me in paradise.”  Luke 23:42-44

Isn’t this the reminder of Calvary’s trio?  Ever wonder why there were two crosses next to Christ?  Why not six or ten?  Ever wonder why Jesus was in the center?  Could it be the two crosses on the hill symbolize one of God’s greatest gifts?  The gift of choice.

The two criminals were convicted by the same system.  Condemned to the same death.  Equally close to the same Jesus.  But one changed!

You’ve made some bad choices in life, haven’t you?  You look back and you say, “If only I could make up for those bad choices.  You can!

When one thief on the cross prayed, Jesus loved him enough to save him.  When the other mocked, Jesus loved him enough to let him.  He allowed him the choice.

He does the same for you!

Pool Time

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**The Saturday 9 am class at CrossFit Roseville is cancelled. Instead, join us at the Sierra College Aquatics center for a swim workout from 930 AM – 1030 AM. **

**Monday and Wednesday PM class time change – Classes on Monday and Wednesday PM will now be at 430 PM, 530 PM, and 630 PM.**

The Saturday 8 AM workout will be business as usual.

For the swim workout at 9 AM, you will need your own towel and goggles if you got ’em. It will be a combo workout in and out of the water so wear a bathing suit that won’t slow you down with drag but something you are comfortable getting in and out of the water quickly with while doing some bodyweight work.

Park in the parking lot off of Sierra College Blvd under the solar panels and follow the concrete path to the pool area.

Wake-up Call, Head’s Up For Saturday, Next Week PM Schedule Change

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**Saturday 07 April: The 9 am class at CrossFit Roseville is cancelled. Instead, join us at Sierra College Aquatics center for a swim workout from 930 AM – 1030 AM. **

**Monday and Wednesday PM class time change – Classes on Monday and Wednesday PM will now be at 430 PM, 530 PM, and 630 PM.**

Workout of the Day for Friday 04/06/12

Pick a benchmark and crush it!

Click Here for a comprehensive list of the benchmark ladies and hero wods.

A Wake-up Call

One of the athletes from Coach Jesse’s March on-ramp program, Keith Neely, had a minor heart attack a 9 days ago.

His wife Amanda (she has been a dedicated CrossFit Roseville member for 8 months or so) believes that his participation in the on-ramp program may have saved his life. Instead of this being a major heart attack that took his life, the increased physicality over the past month forced his heart to send out an emergency signal demanding attention. That demand for attention was a minor heart attack.
If he had continued on the path he was on before he started training with us at CrossFit Roseville, with the 5 major blockages that were discovered, it is probable that this minor heart attack would not have happened and instead in 3, 6, or 12 months he would have a major heart attack with the potential to lose his life. Keith is 41 years old, has 2 daughters, a beautiful wife, and much to live for.
Every coach at CrossFit Roseville has a passion for seeing you get and stay healthy. This isn’t a game to us. We are encouraging you and pushing you as hard as we can so you get the most out of your time here so that you will get what you really want – real fitness. Yes, we have “fun”, we work out, we joke about how hard it is, we play loud music, we lift things up overhead, we try crazy workouts that wipe us out, we log our workouts, we focus on improvement, and sometimes we get caught up in “competitions”, our “performance”, and our “wants”. But at the end of the day, myself and the coaches at CrossFit Roseville are looking past that to the deeper issues involved with health, fitness, and coaching you towards a healthy life by helping you unleash your true potential.
We want you here for your kids. We want you here for your spouse. We want you to enjoy the next 20, 40, 60+ years with a vitality and quality of life you have earned through your hard work and wise food choices. Every day of inactivity and every piece of dietary garbage you put in your body has a cost and is a threat to your quality of life. Every time you choose the harder path of physical effort and wise eating you make an investment that you are guaranteed to get a return on (unlike your 401k’s). The return on your investment will be the highest possible quality of life until the very end.
Take a look around. Your health is being threatened all the time. Don’t sleepwalk through this life blindly eating whatever McDonald’s puts in front of you. Just because it lives in a pretty glass case at Starbucks doesn’t mean that you (or your kids) should eat it. They are good at coffee but horrible at food. You may get away with it for a while, but there is a better way. If you don’t know, educate yourself. We can help.
Keep choosing the path of physical preparedness and nutritional wisdom. Each time you make one of those choices, the next one get’s easier. The goal is to get to a point where it isn’t even a “choice” anymore, it’s a lifestyle….

Thursday 04/05/12

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Workout of the Day for Thursday 04/05/12

Tabata Games

A. Deadlift, 135/95

B. Box Jump, 24″/2-”

C. Sit-ups

D. 1-Arm DB Snatch, 50/35

Tabata is 20 seconds work, 10 seconds rest, for 8 rounds (4 minutes).

Late post due to technical difficulties.


Making Decisions About Food Choices

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Workout of the Day for Tuesday 04/03/12

“The Chief”
5 rounds of:

As many reps as possible in 3 minutes of:
3 Power Clean, 135/95 pounds
6 Push-up
9 Squat

Rest 1 minute between rounds.

Making Decisions…About Food

When it comes down to food choices most of us know the “right choice” to make. So why do we make bad decisions? I think some of it is because we tell ourselves the wrong story.

For example, if you want a pint of Ben and Jerry’s ice cream this may happen. You may say to yourself, “no, I shouldn’t”. And inside your brain starts this game. And because you can’t see the effects immediately, but you can feel the benefits immediately, emotion and the pleasure seeking  child brain kicks in. How can it hurt you? You can’t see the effects of elevated blood glucose right away. But you can feel the “no” of self-denial right away. Many of us don’t like to tell ourselves “no”. We may see it as restrictive. And you may even tell yourself things like, I’ve earned it, I deserve it, they did it, etc…

Instead of seeing the choice as ‘yes or no’ try telling yourself a different story. What if you presented yourself with an either/or scenario and allowed yourself to pick what it is that you really want. Do you want a pint of Ben and Jerry’s or do you want to be leaner and faster? Do you want something that tastes good or do you want to lose weight? Do you want to fill your belly with milk and sugar or do you want to get on next year’s regional team because you kicked some serious tail in the 2013 CrossFit Open? Do you want to give in to emotional eating and pleasure seeking or reap the benefits of self-discipline?

Make up your mind ahead of time what’s important to you. It’s going to be hard to think clearly in the middle of a temptation.

Don’t look at these choices as can I or can’t I, look at them as what do I want more. Does this make sense? The writing was a little rushed on this one and may be a little rough so I need your help. How would you say this? What is an either/or question that we can use? Help me out by posting in comments, thanks!


Congratulations March On-Ramp Graduates

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Workout of the Day for Saturday 03/31/12

In Teams of 2 Athletes
50-40-30-20-10 Wallball, 20/14 pound
25-20-15-10-5 Power Snatch, 75/55 pound

Athlete A completes 50 wall balls while athlete B completes 25 power snatch. Athletes rotate. Athlete B completes 50 wall ball while athlete A completes 25 power snatch. Athletes rotate. Athlete A now completes 40 wall ball while athlete B completes 20 power snatch. Repeat until each athlete has completed 150 wall balls and 75 power snatch.

 Congratulations to all of the graduates of the March 2012 On-Ramp program!! (There were several more that weren’t there for the photo.) Make sure you congratulate these new crossfitters when you see them in classes. Great job everyone.

The Return of Athlete’s Choice Fridays

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Workout of the Day for Friday 03/30/12

*This is per the Wendler 5/3/1 protocol. 5 @ 75%, 3 @ 85%, and 1+ @ 95%

Work Capacity
21-15-9 reps for time of:
225 pound Back squat, 225/155 pounds
Kettlebell/Dumbbell swing, 70/53 pounds

WOD Demo with CrossFit Ranch Salinas Valley – video [wmv] [mov] [HD mov]


Deadlift, 225/155 pounds
Handstand Push-up

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