Stay Hydrated

Justin Workout of the Day 2 Comments

Workout of the Day for Saturday 07/02/11

Run 400 meters
100 Squats
Run 400 meters
75 Sit-ups
Run 400 meters
50 Push-ups
Run 400 meters
25 Pull-ups

Advanced Handgun Tips: Speed Reload” with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]

Saturday July 9 – CrossFit Roseville How to Shoot: Pistol Class 101

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Eat Veggies and Lift Weights

Justin Workout of the Day 0 Comments

Workout of the Day for Friday 07/01/11

12, 9, 6, 3 reps of:
Power Clean, 185/135 lbs
Ring Dips

Go Heavy!!!

Advanced Handgun Tips: Speed Draw” with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]

Saturday July 9 – CrossFit Roseville How to Shoot: Pistol Class 101

From CrossFit Verve – Bone Remodeling

Did you know that your skeleton is brand new every ten years?  It’s true, bone is living tissue and is continually going through a remodeling process.  Just like when our home becomes old and we remodel the kitchen, when our bones become old the body replaces it with new bone.  This process is called remodeling.  In this process there are two big players; osteoblasts and osteoclasts.  Osteoclasts remove bone or are more commonly thought of as the vehicle that steals calcium from the bones, to use where it is needed in the body.  Osteoblasts deposit new bone or take absorbed calcium and deposit it to form new bone.  A bone remains dense when osteoclasts are removing bone from the inside and osteoblasts are depositing bone on the outside at a balanced rate.

One big factor in keeping this system in balance is stress.  Remodeling and the formation of additional bone can modify the strength of bone in direct response to the amount of stress that is applied to it.  Stress to the bone increases osteoblast activity in the bone tissue.  A removal of stress decreases osteoblast activity. Stress is defined as load bearing.  Does it feel heavy, if yes then you might be able to call it stress.  This is why swimming is not in the top running for sports for your grandma should pick up.

Calcium and Bone Health

In the US calcium intakes are one of the highest in the world.  However, the US also has one of the highest rates of bone de-mineralization (osteoporosis or muted osteoblast activity, increased osteoclast activity).  Bone mineral content is dependent on not just on calcium intake (where we focus our attention), but on a net calcium balance (intake – excretion).

Excretion is initiated by MANY factors, however they are mostly diet and exercise related.  Calcium needs to maintain a base level in the blood.  If you go below the base level you die.  No joke!  This is probably why the human body was designed with one big calcium storage (the skeleton) to keep these levels in balance.  You see calcium is not only used to make bone, but it initiates muscle contraction (this includes the heart), blood clotting and the release of neurotransmitters.  It’s pretty darn important, imagine ANY of those functions being blocked.  No calcium in the blood, muscles stop contracting, heart stops, you die, nuf said.

Dietary calcium excretion from bone is dependent on acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load, the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, soda (diet included), meats, and legumes, where as the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, soda and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance. Diets containing high acidity contribute to the development of osteoporosis and renal stones, loss of muscle mass, and age-related renal insufficiency due to the body’s use of calcium to buffer pH.

What promots calcium intake and bone density? Eat your veggies and lift weights.

Reference: Anatomy & Physiology eighth edition, Seeley, Stephens, and Tate, 2008.

Learn How to Shoot

Justin Workout of the Day 0 Comments

Workout of the Day for Wednesday 06/29/11

4 Rounds
45 sec on 45 sec off of each exercise
Dumbell Ground to Overhead, 40/25 pounds
Shuttle Run, 20 meters
Toes to Bar
Double Unders

CrossFit Roseville How to Shoot: Pistol Clinic 101

If you own a handgun, and would like some formal education on how to properly use your handgun, then sign up for the CrossFit Roseville Pistol Clinic. This 6 hour clinic is open to anyone, but if you are not a member of CrossFit Roseville and Jim or I don’t know you, you will need to have some references.


Cost: $175

This fun and informative course is designed for novice and regular shooters. Learn handgun safety, core fundamentals and shooting dynamics, weapons handling, effective handgun engagement techniques, and holster use. You will also take home techniques and skills to train correctly on your own. This is a great course for new gun owners and recreational shooters to take the plunge into getting professional instruction without a large financial and time commitment.

Equipment Needed:

  • Handgun and 3 magazines or two speed loaders / speed strips
  • Belt mounted holster and magazine pouches
  • 500 rounds of handgun ammunition
  • Water and a sack lunch
  • Weather appropriate clothing
  • Pen and notepad
  • Eye and ear protection
This clinic will be capped so to reserver your spot just email me .

Just another Monday getting it done at CrossFit Roseville!! I could use some help figuring out how to use iMovie and Youtube. They stripped my song off of the video…no bueno….any suggestions?

Down Into My Core

Justin Workout of the Day 1 Comment

Workout of the Day for Monday 06/27/09

Pull-up Ladder


Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings – 2 pood
8 Plyo Push Ups

Here is a video of the final 12 which I shot on Saturday mid-day. (Its short, but it’s the beginning of me learning video editing!!) I was coaching at a SEALFIT 3-day camp known as ‘Kokoro’. This camp trains mental toughness. I’ll write more about it later.


Wimbledon Roseville

Justin Workout of the Day 3 Comments

Workout of the Day for Thursday 06/23/11

21-15-9 reps for time of:
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up

For those whose butt and legs are devastated and the thought of a box jump makes you cringe in fear, you can run 400 meters instead of the box jump.

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24″ box, 75lbs), Lindsey Valenzuela 9:44 (24″ box, 75lbs).

Kevin Montoya on today’s WOD – video [wmv] [mov]

This weekend, I will be heading to down to US CrossFit – SEALFIT HQ to help coach at a SEALFIT camp. Have you considered a 3-day SEALFIT camp?

Here are some shots of me in this video. “Mark Divine on Hypothermia” by Rogue Fitness – video [wmv] [mov]

I lost the camera, otherwise I would post pictures of our 1st ever tennis night. It was really fun so come out to the next one if you can. ~Justin



It’s Your Ship

Justin Workout of the Day 1 Comment

Workout of the Day for Wednesday 06/22/11

6 rounds
50 squats
25 push-ups

From on May 20, 2011. Kristan Clever did it with ring dips in 14:13.

It’s Your Ship – Let’s Tighten it Up

In an effort to tighten up ship please review and follow these guidelines.

1 Use the sign up – It’s time. Everyone needs to reserve a spot in a class. On the top right of the website, where it says “Class Sign-Up”, click on the link that says “Sign-up for a class”.

2. No guests – It’s awesome that you love your gym so much and the results it’s gotten you. Of course you want to share this with your friends. It’s fun to bring your friends to your workouts. But it’s not fair to the coaches and your fellow athletes to bring someone who isn’t used to CrossFit. Visitors are welcome on Saturday mornings at 9 am. Unless they are experienced with these kind of workouts and you have a coaches permission ahead of time.

4. Clean up your weights after a wod. – Not putting away your weights is like using the toilet and not flushing. Nuff said? Not really. I know you are busy and “have to run” but we are all busy. Are you busy to flush the toilet? You weren’t to busy to workout so you can put your stuff away.

5. Chalk on the hands and scoring chalk – Chalk on the hands is not magic. A little bit goes a long way. Piles of chalk on the floor so you have faster access to chalk during a wod is a little excessive. Sidewalk chalk used to keep score, when left out, gets stepped on and crushed by weights and turns into little piles of colored dust – no good. Use it and then put it away when you are done (refer to guideline #4).

6. Trash – throw your paper towels in, i-n, I-N, the trash can please. If it’s overflowing, take your foot and smash it down. It’s just a bunch of wet paper towels people dried their hands on so don’t be afraid to touch it with your shoe.

7. No food in kids room, no chokable toys. – Young kids eat stuff off the floor – stuff your kids leave on the floor and they don’t pick up. If your kids leave the kid’s room a disaster, you left the kid’s room a disaster. No food or drink is allowed in the kids room. Only water. Don’t bring in little toys that little kids could choke on.

8. No kids on the workout floor. – For their own safety.

9. Prepare yourself – Try to review the website before coming to class so you are familiar with what the main elements of the workout are. If you are not familiar with the moves, on the left side of the website, click on “Exercises and Demo’s” and familiarize yourself with them. You will get a better workout, have faster times, get better results, and avoid injury.   Be smart, the stuff we do here is intense, complex, and often heavy. Don’t do more than you should when your form is garbage and know when your form is garbage by watching the demo videos. Remember, CrossFitf Roseville workouts are group workouts and you get group training. You are not going to become an expert snatcher and crush the workout within 10 minutes of group training. If you want focused private training to master your technique and form, all of the coaches are willing to work with you. Email to make an appointment with Justin, Stacey, Josh, Janelle, Patrick, Amy, or Andy.

10. Communicate with coaches – we aren’t mind readers, we don’t remember every athlete’s injuries and limitations. Just remind us and let us know what you need.

11. Come early, stay late, but stay out-of-the-way – Seriously, the person doing the workout has the right-of-way over a person warming-up. Give them plenty of room.

Thanks everyone. It really is your gym. How awesome it continues to be will depend on everyone pitching in and giving a little. Most of you already do give a lot to this place, and thank you for all you have done to make CrossFit Roseville so great. These are just some reminders for all of us.

Full Extension

Justin Workout of the Day 0 Comments

Workout of the Day for Tuesday 06/21/11

Weighted pull-ups 2-2-2-2-2-2-2 reps


3 Rounds:
10 Power Cleans (155/105)
100 Foot Plate Overhead Walking Lunge, 45/25 pounds

Michelle Kinney on pull-up WOD – video [wmv] [mov]

Tennis Night

Grab your stick and head out to Johnson Ranch Racquet Club at 7 pm on this Wednesday, June 22 for some tennis. Lori Riffice is a tennis pro there and will be hosting our evening. Email me with questions and to RSVP.