Santa, bring us snow!!

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**There is only one class this morning 830-1000 am.**
Monday Dec 26 – One Class 830 – 1000 am
Tue, Wed, Thur Dec 27, 28, 29 – normal schedule
Friday Dec 30 – 6,7,8,9 am and open gym 430-600 pm
Saturday Dec 31 – One Class 830- 1000 am
Monday Jan 2 – back to normal…..

Workout of the Day for Saturday Christmas Eve Day 12/24/11

With a partner.
For 5 intervals, a total time of 30 minutes. Every 6 minutes, run 800 meters and with remaining time, complete the following:
90 thrusters, 75/55
90 ground to overhead, 75/55
90 deadlift, 75/55
90 push-ups
90 pull-ups
90 squats

The workout begins with both teammates running 800 meters. When both teammates have completed the run, work begins on the thrusters, one athlete at a time, until 90 thrusters have been completed. Upon completion of the thrusters, begin work on the ground to overhead. However, every 6 minutes, both teammates must run 800 meters together. Continue working until 30 minutes is up, or all the work sets are done.

This workout is very manageable. For example, if each teammate does 3 sets of 15, the sets should be fast as this is light weight. The goal is to complete as much work as possible before the workout terminates at 30 minutes.


Holiday Schedule and Introducing CrossFit Loomis

Justin Workout of the Day 2 Comments

Workout of the Day for Friday 12/23/11

Front Squat
Work up to a max load triple.

Work Capacity
100 Burpees for time
If you can, position yourself under a pull-up bar about 1′ higher then your standing reach and do burpee pull-ups.

From the Vault:
GI Jane WOD Demo with Greg Amundson, July 2007 – video [wmv] [mov]

Santa’s Elves came through the box!

Here is the holiday schedule:

Saturday Dec 24 – One Class 830 – 1000 am

Monday Dec 26 – One Class 830 – 1000 am

Tue, Wed, Thur Dec 27, 28, 29 – normal schedule

Friday Dec 30 – 6,7,8,9 am and open gym 430-600 pm

Saturday Dec 31 – One Class 830- 1000 am

Monday Jan 2 – normal…..

CrossFit Loomis

I’m excited to announce the opening of the newest affiliate in the Northern California. CrossFit Loomis. For 2 and 1/2 years, CrossFit Roseville has been changing lives one workout at a time. If you know someone who lives near Loomis, please let them know about CrossFit Loomis. The first 20 members will be Founding Members and have a 20% discount for life on their membership. Equipment arrives tomorrow, workouts officially start Monday January 2. But watch the website, and the CrossFit Loomis Facebook page for spontaneous workouts that may occur before then. Dave Pabalate and I are working closely with CrossFit HQ to get linked on the main page, as well as the affiliate page, as soon as possible.

I have 1-month, 3-month, 6-month, and 12 month gift certificates for both CrossFit Roseville and CrossFit Loomis available for any last-minute Christmas shopping. Giving someone a CrossFit membership just might be the thing that changes their life.

If you like what happens at CrossFit Roseville, you will like what happens at CrossFit Loomis. If you don’t like what happens at CrossFit Roseville, then why are you reading this? Click Here or Here .

To What are You Loyal?

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Workout of the Day for Thursday 12/22/11

work for quality

Work Capacity
15 Overhead Squats (135/95)
30 Pull Ups
12 OHS
24 Pull Ups
18 Pull Ups

SacTown Throwdown 2010 – video [wmv] [mov]

A lot of CF Roseville people are interested in representing our gym at the 2011 SacTown Throwdown. Details on the selection process for our teams will be released. We will want to put our best foot forward for the all of the divisions: Rx’d, Novice, and Masters. Details forthcoming.


Meet the members – Bob Larson

Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 12/21/11

Work Capacity

As Many Rounds as Possible in 15 minutes of:
9 Deadlifts, 155/105 pounds
12 Push-ups, hand release
15 Box Jumps, 24″/20″

CrossFit Roseville follows a steady diet of mostly main site ( workouts, with some deviation for focused skill work, endurance work, olympic lifting, and strength work. Sometimes we just do stuff that sounds fun to try – “fun” in a CrossFit kind of way.

Get the Most out of your CrossFit Training by watching movement specific videos prior to attempting the workouts. Go to , on the left panel – click on exercises and demos, search for ‘______’.

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Hard work pays off?

Justin Workout of the Day 3 Comments

Workout of the Day for Tuesday 12/20/11

Work Capacity
Three rounds, 15-12-and 9 reps, for time of:
Thrusters, 135/95 pounds
Weighted Pull-ups, 45/25 pounds

Kenneth Cutrer 7:02, Jeff Tincher 7:26

3 x 400 meters, rest 1:30 between efforts

WOD Demo with Jeff Tincher – video [wmv] [mov] Kenneth Cutrer on today’s WOD – video [wmv] [mov] From the Vault:
WOD Demo with Greg Amundson, September 2007 – video [wmv] [mov]

Kevin Geoghan keeps his logbook updated. He plans his workouts before he shows up. That means he always has a game plan when he walks in the door. He knows what weights he is going to use. He knows what substitutions, if any, he will need. He watches every video demonstration of the workouts. He looks up and watches the videos for exercises he’s still learning. He shows up early and does extra warm-up and works on skills. He stays lets and works on mobility with stretching. He get’s it. He gets it. He gets it.

So what does he get for his attention to detail, for embracing the program, and for all his handwork (did I mention he is very consistent in his attendance)?

This is what he got: In 4 months he has changed his body composition down about 4% body fat and lost 12 pounds. This was done while gaining muscle, getting stronger, and getting faster. Not bad for a 48-year-old. This is real change. Real body composition change. Well done, Kevin. You are an animal! Keep up the good work.

We’ll see you after the holiday and after you finish your PhD dissertation proposal.

Meet the members – Seth

Justin Workout of the Day 6 Comments

Workout of the Day for Monday 12/19/11

Weighted Dip

Work Capacity
One Minute On…One Minute Off…for 10 minutes.
30 Kettlebell Swings*, 70/53

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
Perform this workout one minute on and one minute off. Total time is 10 minutes. Pay penalties at end of 10 minutes. Penalty = 400 meter lap

*Kettlebell Swing = Russian Swing


Keep It Simple, Stupid

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Workout of the Day for Friday 12/16/11


Work Capacity
150 Wallball Shots, 20/14 pounds

Thruster Demo with CrossFit High Voltage by Again Faster Equipment – video [wmv] [mov]

Maya Keenan-Gallagher on today’s thruster strength WOD – video [wmv] [mov]

A great message from Mark Divine at SEALFIT.


In the SEALs we have a saying “keep it simple, stupid.” KISS is a mandate to steer away from over-complicating things and instead seek the simple, easy to execute solution.  Simplicity is a powerful principle that allows us to channel our energy like a laser beam and avoid getting stuck in the rut of rigid thinking and acting.

  • A simple plan with a flexible blueprint will survive real world contact far better than a complex and rule-bound plan.
  • A simple one line email will be read and understood better than a one page tome.
  • A simple product that is easy to use and understand (think Apple Ipod) will outperform a complex product, even if it is a breakthrough technology (think Apple’s Newton).
  • A relationship built on the simple element of trust will likely outlast any built on fancy words, offers of wonder and profit.
  • A physical training plan based on a simple set of tools and concepts, performed consistently, will outperform a workout routine based on complicated machines or protocols.

Wouldn’t it be nice if simple was easy? Unfortunately, it is not. It is easier to create complexity than elegant simplicity.  Simplicity is not valued in a society which trips over simple on the way to the next shiny new thing.

As warriors we must work hard to find simple. Consider the Japanese Haiku, or Tea Ceremony.  These are warrior arts that require the discipline of simplicity.  Sitting in a quiet room without clutter, noise and distraction requires the discipline of simplicity.  Simplicity applies to every domain and begins with developing awareness of what is really necessary and important – whether in a mission plan, a business product or in your life.  As we learn to ask the right questions we can start to let go of attachments that complicate things.

  • “is this really adding value?”
  • “Why am I really doing this?”
  • “Can I say no?”
  • “Am I married to my idea?”
  • “What would my kids think about this?

The late Steve Jobs, quoted in a recent WIRED Magazine interview, states beautifully:

“Simplicity is the ultimate sophistication. When you start looking at a problem, it seems really simple—because you don’t understand its complexity. And your solutions are way too oversimplified, and they don’t work. Then you get into the problem and you see it’s really complicated. And you come up with all these convoluted solutions. That’s where most people stop, and the solutions tend to work for a while. But the really great person will keep going and find the key underlying principle of the problem and sort of come full circle with a beautiful, elegant solution that works. And that’s what we wanted to do with Mac.”(Wired Magazine, November 2011)

Let’s practice KISS. We will be rewarded not with fame, fortune and shiny new car, but with results and contentment.

–Coach Divine, SEALFIT / Unbeatable Mind

And nothing could be simpler than this:

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Meet a member.

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Workout of the Day for Thursday 12/15/11

Snatch Balance

Three rounds for time of:
Run 800 meters
Rest 2 minutes


In Our Backyard – Sac-Town Throwdown

Justin Workout of the Day 10 Comments

Workout of the Day for Wednesday 12/14/11

Weighted Pull-ups

Work Capacity
5 rounds for time:
15 Deadlift
15 Burpee
Run 400 meters

Last year, the Sac-Town Throwdown was a really great event. We had two teams. At that time, we were still the CrossFit gym known as CrossFit VictriX. Our Rx team consisted of Amy, Stacey, Patrick and Justin A. (me). Our scaled team was Connie, Machelle, Adam, and Rob. We had a blast completing the workouts. This year, the event is right down the street from us. It’s going to be at the Placer County Fairgrounds. There will be 3 divisions and I think we can field a team in each division: Open, Scaled, and Masters. See below for information. February is going to be a busy time. We have the Death by Barbell finals on the Feb 4. Then the Sac Town Throwdown on Feb 11 and 12. Several coaches are heading down to the bay area for a CrossFit Coaches Prep Course on the 17 and 18. And then the CrossFit Games 2012 open starts the last week of February.

Let me know if you would like to be considered for one of our teams. Whoever is the most ready and in the best overall shape prior to the event will represent us. But we need everyone there supporting us and wearing our colors. I don’t see any reason why we shouldn’t have the most people in the crowd since it is in our backyard!

Screen Shot 2011-12-07 at 9.32.07 AM
We have secured a venue and the Sac-Town Throwdown 2012 right around the corner.

CrossFit East Sac, in conjunction with Again Faster, Reebok, The Garage Games Series, with program design by Blair Morrison.

A portion of the proceeds will benefit the Roseville Police Activities League who provides sport and fitness opportunities for underprivileged and obese children.

If you are interested in becoming a sponsor of The Sac Town Throwdown or being a vendor at the event, please contact

Prelims – Saturday February 11th 8:00 AM – 5:00 PM
Finals – Sunday Febuary 12th 9:00 AM – 12:00 PM
Finals will include the top 10 teams from each division.

Placer County Fairgrounds in Roseville, CA
Check back for details on accommodations

3 Division Team CrossFit Competition with teams of 2 men and 2 women who train regularly at the same facility.
32 Teams in each division = 384 Atheltes Total!

This will be the largest competition in CrossFit history aside from the CrossFit Games.
There will be 4 exciting events on Saturday testing every aspect of your abilities you can imagine, with an epic final event that promises to be one of the most exciting events in CrossFit competition history.

With Blair Morrision of CrossFit Anywhere doing the programming, an amazing venue, and the resources available to us… expect to see a well rounded set of tasks with new and unique challenges that will push you to your absolute limits.  Spectating will be off the hook!

Divisions: (Each facility may field one team in each division)
Open Division – Put your best 2 men and women in the arena to bring home the cup.  This will be a highly elite level competition that will test the capacity of the fittest athletes alive.  All athletes must have the ability to complete all movements.  Failure of any athlete to compelte any movements or of a team to complete a WOD in the required time limit will result in a DNF and disqualification from the event.

Novice Division – For up and coming competitors who have been participating in a functional fitness program for 18 months or less at the time of the event.  Movements will be scaled to appropriate novice level and DNFs will be allowed to continue competing for a spot on the podium.

Masters Division – The age limit on this category will be 40 and over at the time of the event, making this a highly competitive masters event.  This division will be slightly scaled compared to the Open Division and DNF’s will not be disqualified.  Put your best 40+ years old and let’s show the world once again that elite fitness does not have an age limit.

Registration for Teams, spectators, volunteers and judges will open on Friday January 6th at noon.  Get your teams figured out now, and DON’T BE LATE!

Check out for updates on event info.

How to avoid getting sick.

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Workout of the Day for Tuesday 12/13/11

Squat Clean, 175/115 pounds
Handstand Push-ups

The squat cleans need to be H-E-A-V-Y.

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Thanks Olivia for coming out to the CIM early on a Sunday morning to show your support!

Jesse Phillips has this great article on his website Nor Cal Water Polo

Avoid Getting Sick. Water Polo is better healthy!

This guide will mostly be for avoiding or getting over the common cold, or lessening the effects so that you can continue to strive for excellence in the pool; water polo will be played whether you are healthy or not so get healthy! (Of course I am not a doctor, these are just solutions I have researched that work for me.)Mostly this is a guide for fighting post nasal drip, soar throat, chest congestion, and sinus pressure for water polo athletes caused by either bacterial infection (such as strep, mycoplasma or hemophilus) or viral infection (such as the flu, cold or mononucleosis aka “mono”).


use common sense: Sleep more, drink plenty of liquids, & stay warm. Drink liquids free of caffeine as caffeine can irritate the sinuses and stay away from dairy (milk) which is mucus forming. Drink warm liquids to help stimulate sinus draining and alleviate sinus pressure; makes it easier to push yourself in water polo if you can breathe! Be overly warm at night, wear sweats, go under lots of blankets. Keep your head dry after water polo practice, especially your ears! (wind in the ears makes it much easier to get swimmers ear, so cover your head and dry off immediately after practice!) Drink a lot before you goto bed and kill the cold with heat, rest and liquids.


fight the cause of your sinus problems: Get a netti pot (or some kind of nasal irrigation system using a mild saline solution):
“Originally part of a millennia-old Indian yogic tradition, the practice of nasal irrigation — jala neti — is performed with a small pot that looks like a cross between Aladdin’s lamp and your grandmother’s gravy boat. The neti pot made its way into this country in the early 1970s as a yoga meditation device, but even as yoga became mainstream, the neti pot remained on the fringes of alternative culture.

That is, until now. Due to a confluence of influences, the neti pot is having what can only be termed a moment, sold in drugstores, health food stores, even at Wal-Mart and Walgreens.” 
-NY Times article, Short Stout, Has a handle on colds.

water polo netti pot

A 2007 study in Archives of Otolaryngology found that patients who use neti pots have improved symptoms and reduced frequency of infections.
Sinus rejuvenating oil can help to “occupy key receptor sites along the sinus passages blocking out micro-organisms and allergens.” -Baraka Sinus Rejuvination Oil.

water polo sinus oil


Minimize irritation! Simple irritation from the cold or flu can be the worst part about being sick and keeping you from playing your best! While getting rid of the problem in your sinuses will help you to get well sooner, getting rid of irritation will allow you to live until then: Menthol Lozenges, warm tea, chest rubs, mucinex, sinus pressure drugs, breathe in menthol infused steam, use a sauna at your local gym etc. “Prop yourself up. At night, lie on a couple of pillows. Keeping your head elevated may make breathing more comfortable.

Sinus Pressure and Sinus headache drugs can be a great help as well, pick these up at any local pharmacy; Tylenol sinus & headache, Sudafed cold and sinus., etc. Curing your sinus problems can stop your post nasal drip which leads to soar throats and chest congestion. Make sure to have plenty to drink and lots of throat lozenges (preferably with antiseptic and menthol to kill the bacteria and numb the pain).

water polo sinus oil

Tip: A traditional tea made specifically for soar throat: Lemon, Apple Cider Vinegar, Cayenne, and Honey.


Chest Congestion, I recommend Mucinex because it works for me but it doesn’t work for everyone, I believe Mucinex breaks up the mucus that runs down your throat into your chest due to post nasal drip and allows you to cough up the phlem much more efficiently; coughing is not bad, you just have to learn how to cough efficiently so that it hurts minimally and helps you to get better faster.

Tip: A traditional tea made specifically for chest congestion: Spicy V8, Lemon Juice (1 squeezed lemon), 2 cloves garlic minced, Hot Sauce.


at the onset of any imbalance in your body that you notice might lead to illness find a good herbal remedy to help your body. Whole foods offers a range of immune boosting pills and a series of blogs and podcasts on winter wellness: check em here!

Water Polo Welness

Tip: Take showers switching the water temperature from hot to cold to jump start your immune system!

Listen to your body and find out what works for you.

AKG: a Finnish acronym which is slang for “Ask Google Stupid.” Google result for soar throat came up with this great resource:Earth Clinic, User submitted ailments and treatments.

Everyone is different. Use the knowledge you gain throughout your life to do what is best for you. Listen to your body and research your specific problems on Google. It takes time get over a cold or flu, seeking perfection means adapting to your bodies needs and having a game plan to act efficiently and to get well fast.

Drink, stay warm, sleep, cure your sinus problem to stop post nasal drip leading to a soar throat and chest congestion. Minimize discomfort with teas, medicine, menthol cough drops, etc. Avoid getting sick so that you can help your water polo team; but if you are sick: find out what works best for you to get healthy so that you can get back in the game. Be healthy to play longer and enjoy every moment you have as a water polo player! Good luck, post any additional tips to comments or email me to edit this guide to help other water polo athletes succeed.

And of Course:

A doctor’s visit is necessary to rule out a more serious condition, especially if any of the following are present:
Sore throat or hoarseness lasts for more than several days.
Sore throat causes severe pain or difficulty swallowing or breathing.
Blood in saliva, sputum, or phlegm.
Enlarged or tender lymph nodes in the neck.
White or yellow patches or pus at the back of the throat.
Fever of 103°F (39.4) in infants under 12 months or 101°F (36.3 C) or higher in babies under 6 months.
Excessive drooling in children.
Contact with someone who has been diagnosed with strep throat or mononucleosis or if there is a reported outbreak in your community.
Sore throat but no fever.