Justin Workout of the Day 1 Comment

Workout of the Day for Thursday 07/21/11

Bench Press


7 Rounds for time of:
7 Push Press (135/95)
7 Box Jumps
7 Toes to Bar

Training Volume Considerations
by Justin

How much is too much training volume? The answer is…different for everybody. Seriously though, you knew that. We all have different limitations, functional limitations, joint mobility, bone density, connective tissue, and muscle recovery speed. CrossFit Rx’d WODs are high intensity and can include voluminous repetitions. In order to get the most from our program, you will have to learn to listen to your body. Only you have the inside information to know that 150 pull-ups is going to screw up that tendon from your bicep to the forearm so severely that you will be prevented from any upper body pulling for the next 2 weeks. Part of the process of learning this lifestyle of fitness is learning your body. Part of this fitness journey is learning what volume patterns will keep you consistently progressing while at the same time keep you from taking a step back due to overuse, injury, or mental breakdown.

The coaches provide a scaling system for every workout. So use it when you need to.

This Stuff Works – Dave Pabalate

Justin Workout of the Day 5 Comments

Workout of the Day for Wednesday 07/20/11

Complete three rounds for time of:
30 Squat clean, 95/65 pound
30 Pull-ups
Run 800 meters

CrossFit Roseville + CrossFit Endurance = Major Improvements
from Dave Pabalate

Well, let it be known.
Ironman 70.3 vineman 2010 – overall time 6:36
Ironman 70.3 vineman 2011- overall time 5:53

improvement 42 minutes

For those that don’t know, this is a drastic improvement in the endurance world. What you also don’t know is that after 2010 Vineman I set out to improve on my own in my next Ironman event by the standard workouts which include just more of the same. I decided I just need to run and ride more. so I did. to my disappointment in April 2011 I ran the Oceanside 70.3 and a received a 6:26. 10 minute improvement is pretty much no improvement. A decreased time of 10 minutes can be done in a quicker transition time. Not impressive.
So i decided I need to try something different. May 2011 I signed up for crossfit and it has made all the difference. Increased strength, increase stamina. Not only that but I know I can do even better! there is still room for another 45 minutes to an hour of improvement!
Also, very important to note is the confidence factor. Everyday at crossfit when one finishes the WOD it is a psychological win. A huge accomplishment! this definitely translates into any feat one is trying to accomplish. There was never a time where I thought this was too much for me. the thought was, “I’m tired but not done, strengthen that core and keep movin! ”

Thanks crossfit roseville for the 1:30 plank workouts after the WOD!

I will be continuing to improve my running and ride times, so if any would like to join or would like to sign up for an event, even if it’s a small triathlon, let me know. It’s always better to do it together! I would love to do it with you.


Dave P.

Nice work, Dave. We can’t wait to see how good you do on your next event. And by the way, if you need insurance, Dave is a Farmers Insurance agent and can take care of you. ~Justin


Justin Workout of the Day 0 Comments

Workout of the Day for Tuesday 07/19/11

Clean and Jerk


“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]

Your coaches at CrossFit Roseville practice what they preach. We lead by example. We do the same workouts that we ask you to do. We have embraced fitness – CrossFit – as a lifestyle choice. We believe in the amazing potential of the human spirit. We are dedicated to unleashing your potential.

Andy is starting a 30 day “Hard Routine”. Ask him about it. Some of the details are: 30 days no caffeine, no sugar, no gluten, no potatos. Primarily paleo with zone portion control.

Have you considered a personal challenge? What might it look like?



Chapter 3 – Dedication. Starts August 1

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 07/18/11

“Nancy”  [wmv][mov] 5 rounds for time of:
400 meter run
15 Overhead Squats, 95/65 pounds

The CrossFit Games are 2 weeks away. Then, Chapter 3 for CrossFit Roseville starts.

This is going to be an exciting time for our gym.  On August 20, CrossFit Roseville is going to host  a women’s only competition.  More info is to follow soon.  It will be a contest that any athlete at any level can participate in. It is the brain child of Stacey and Sheryl (but they won’t be competing because they just had their chance to compete at regionals).

Then it’s time for Tough Mudder prep – the plan is some weekend runs with a couple of those runs being trips to the Sierra’s for some altitude training.

And then, Fight Gone Bad is coming. This will be our 3rd Fight Gone Bad as gym. The first one was at CrossFit East Sac. For the second one, CrossFit SAC joined us at Dave and Denise Allen’s house in Newcastle. Details for the 3rd one are being finalized – the date will likely be Saturday September 10.

And after that, don’t you think it’s time for another challenge?

Chapter 1 was the garage.

Chapter 2 was VictriX.

Chapter 3 is Roseville. There is going to be a new level of dedication from our coaches to invest in the CrossFit Roseville members and get them to their goals. The more dedicated you show us that you are – the more dedicated we will be to you.


In late 2010, Kyle Maynard made it through an MMA fight.

Bring a Friend

Justin Workout of the Day 1 Comment

Workout of the Day for Saturday 07/16/11*

Team competition WOD
AMRAP in 24 Minutes:
Partner 1: Run 400 Meters
Partner 2: 10 Pull-ups, 20 Push-ups, 30 PVC Overhead Squats

Come on out for a killer workout, bring a friend, and start your weekend out right!!

*Coaches reserve the right to change a workout without notice, so be flexible, be ready to work, and most important – be there!!

Friday 07/15/11

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Workout of the Day for Friday 07/15/11

4 min AMRAP:
4 Hang Squat Clean 165/110
5 Burpee

Rest 3min exactly

6 min AMRAP:
4 OHS 135/95
12 Ring Dips

Rest 3min exactly

3 min AMRAP:
Calorie Row

Having Fun

Justin Workout of the Day 5 Comments

Workout of the Day for Thursday 07/14/11

10 rounds of the triplet:
5 pull-ups
10 Push-ups
15 Squats

21 Power Clean
21 Knees to elbows
15 Power Clean
15 Knees to elbows
9 Power Clean
9 Knees to elbows

Run 1 mile

Just another 6 pm class at CrossFit Roseville. Why aren’t you here? Harden up, get in, get some, and enjoy the results. Or…..continue to grow cobwebs, get fat, get weak, and feel bad.


Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 07/13/11

Front Squat 185/115 pounds

From CrossFit East Sac

Filet Mignon Anyone?
Picture 2Why does your back hurt?  How come every time you tell us your back hurts we ask if you have been stretching your hips?  Why don’t you listen to what we say and live a pain free life?  The real answer is because you just don’t get it.  When we ask you if you been stretching your hip flexors, you say no.  Why would you, its not your hips that hurt, its not your front, its your back.  You probably think to yourself, coach must be crazy or just not listening to me.  No.  You just aren’t listening because you don’t get it.

The picture on the left shows your hip flexors or your psoas, also known in the meat industry as filet mignon.  I am hoping by showing you the anatomy of this muscle, the disconnection you have between hip flexors and back pain will fade away.  They attach right onto your freakin spine for crying out loud!

All day long you sit on a chair or a couch.  As you do this, the distance from your femur to your spine, where psoas connects, is short and therefor the muscle is short.  Because you spend 12+ hours a day in this short hip position, your hip flexor becomes tight and knotted up in that position.  When its time to stand up and exercise, these muscles want to remain in that short and tight position that they are accustomed to.  With the hip flexors tight and ropey under tension, the entire lumbar spine is being pulled on in an un-natural way.  Remember, sitting in chairs is un-natural, we are made to squat.  The tension from the hip flexors can show up in the spine itself, or in the sacro-illiac (SI) joint.

The probelm with your back actually has nothing to do with your back.  The problem is that you have a grissely piece of flank steak where you nice tender filets are supposed to be.

So now that you know what the problem is, stop wining about it, get off your arse, and do something about it.  Okay, what do I do you might ask?  Watch the following video, then sign up for the Movement and Mobility Certification  If your back hurts, its all well worth your time.



Justin Workout of the Day 0 Comments

Workout of the Day for Tuesday 07/12/11

Push Jerk


A lil bit o “Small”
For time:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

Qualities you find in a champion (according to the CrossFit Roseville tribe):
1. Perseverance
2. Encouraging of Others
3. Focus/Mindset
4. Dedication/Burning Passion
5. Determination/Drive
6. Integrity/Honesty
7. Humility
8. Creativity
9. Ability to Adapt/Flexibility
10. Righteous
11. Compassion
12. Tiger’s Blood
13. Having a Plan
14. Accountability

Taylor Nelson

Justin Workout of the Day 6 Comments

Workout of the Day for Monday 07/11/11


Complete as many rounds as possible in 15 minutes of:
5 Pull-ups
10 Ring Dips/Push-ups
20 Wall ball shots, 20/14 pound ball

Check out Taylor. Her volleyball team took a silver medal at the Junior Olympics in Atlanta this year. And Taylor got  selected for All Tournament. Taylor said her workouts at CrossFit Roseville helped her have the endurance and stamina all the way through the tournament and through the last game. Nice work Taylor!!