Fittest Kids on the Block, May On-Ramp

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Workout of the Day for Tuesday 04/17/12

Strength
Deadlift
5-5-5-3-3-3

Work Capacity
From the MidWestern Sectional
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Congratulations to the kids of our CrossFit Roseville members! Michael ran 5k, Tessa ran 1 mile. Cade beat his dad, again. And that must be Sydney’s girl scouts?

Congrat’s to Kate Robello as well! She ran her first 5K race since college and beat her goal by over 3 minutes!!

May On-Ramp
It’s time for another 12 session on-ramp. Starting on Wednesday May 02 and finishing on Wednesday May 30 (no meeting on May 28). Class time will be from 6:30 – 7:30 PM on Mondays & Wednesdays and from 6-7 PM on Fridays. We are going to limit the size of this class so sign up now to reserve your spot and let your friends know. Thanks!

Bring ‘Em Out at 9 AM – Pain is Weakness Leaving the Body

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Workout of the Day for Saturday 04/14/12

21 Burpees
Run 400 meters
50′ Walking Lunge with 45/25 lb plate overhead
Run 400 meters
50′ Walking Lunge with 45/25 lb plate overhead
Run 400 meters
50′ Walking Lunge with 45/25 lb plate overhead
Run 400 meters
21 Burpees

Bring out your friends and family at 9 am to get a chance to try a CrossFit Roseville workout.

[youtube=http://www.youtube.com/watch?v=XD5axAX9U78]

It’s Time For a Funeral
~Justin

I abhor weakness in any form. I’m not mad at you. Stuff happens and we’ve all been there. But i hate the weakness and defeat inside of you and it doesn’t belong there anymore. The reason you are here is because you know that it’s time for that part of you to go and you know this is the best place for you to drive it out. But it isn’t going to leave easy. We are going to have to pound it out one rep, one step, one lift, and one wod at a time. Don’t worry, it will leave.

I know you have amazing untapped potential inside of you. I want to help you realize your potential so that you can live every second of every day at your absolute best. But in order to do that, in order for me to help you become the physically able specimen I want you to be, I am going to have to kill you.

I want to kill the weak-willed, weak-minded, and feeble parts of you. That’s why I play heavy metal when we workout. It’s not party time. It’s not fun and games killing weakness. It get’s messy. Heavy metal is the only appropriate music for this task. This is the soundtrack of our forge.

What do I need from you? I need you to work hard. The harder you work, the faster the weakness dies. What will be left when we are done? We will never be done. You just keep getting better and you will be strong and more than a conqueror.

Ask the people who have been here a while. It will change you….or you will fall back into the depths of your weakness and defeat and leave our forge.

Volume

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Workout of the Day for Friday 04/13/12

Speed & Power
Power Snatch
5-5-5-5-5-5

Work Capacity
“Tabata Mash-up”
4 minutes of:
20 seconds pull-ups
10 seconds rest
20 seconds push-ups
10 seconds rest

Rest 4 minutes, then,

4 minutes of:
20 seconds burpees
10 seconds rest
20 seconds wall ball
10 seconds rest

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. Learn what volume patterns will push the progress but keep you from taking a step back due to overuse, injury, or mental breakdown.

86 And Good to Go

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Workout of the Day for Thursday 04/12/12

“Nancy”
5 rounds for time:
Run 400 meters
15 Overhead Squats, 95/65 pounds

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=CTWo9EfQ4Hc]

What do you do between your workouts?

Justin Workout of the Day 4 Comments

Workout of the Day for Wednesday 04/11/12

Strength
Front Squats
5-5-5-5-5-5

Work Capacity
50-40-30-20-10
Double Under
Push-up
Kettlebell Swing, 53/35 pounds

What do you do between your workouts?
~Justin

Your workouts at CrossFit Roseville are an extremely important part of your pursuit of health and fitness. But your success depends on what you do between your workouts just as much as it depends on your workouts. There are several areas of your life that have just as much (if not more) of an impact on your health and fitness then just your workouts. Sleep, stress, diet, alcohol, medications, career pursuits, and your social life all have a major impact on your overall health. If you are out of balance in any of these areas, the benefits from your time in the gym can be minimized. As you examine your athletic weaknesses, don’t forget to examine the rest of your life, being aware of areas that have become out of balance. CrossFit is the best fitness development program in existence. But it is not a miracle program. There is no substitute for consistent and hard work. ultimately, your ability to reach your potential has a lot to do with your consistency in maintaining balance in all areas of your life. Accepting the responsibility you have in your own success is part of a mature approach to health and fitness.

[youtube=http://www.youtube.com/watch?v=ZZXerbOpMro&feature=youtu.be]

Is Sugar Toxic and Help Girl Scout Brownie Troop 1278

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Workout of the Day for Tuesday 04/10/12

DT

Five rounds for time of:
12 Deadlift, 155/105 pounds
9 Hang power clean,155/105 pounds
6 Push jerk, 155/105 pounds

Annie Thorisdottir on today’s WOD – video [wmv] [mov]

WOD Demo with Karyn Marshall – video [wmv] [mov] [HD mov]

WOD Demo with Hammer Down CrossFit – video [wmv] [mov] [HD mov]

Sydney Weddle (Nathan and Lynn Weddle’s daughter) of Girl Scout Brownie Troop 1278 is collecting used blankets and towels for the animals at Placer County SPCA.  These amazing animals sleep in cages and on concrete so these will go to great use to make the animals more comfortable.  The goal is for the troop to bring in 200 items.

If you have any that you would like to donate, contact Lynn and Nathan at lynn@weddle.com so they can arrange a pickup or bring it by the gym and put in a pile by the Chuck Norris room.

Deadline for contributions is Saturday April 14.

“We can judge the heart of a man by his treatment of animals.” ~ Immanual Kant

This information isn’t new, but it is getting ‘mainstream’ attention

Is sugar toxic?

Dr. Sanjay Gupta reports on new research showing that beyond weight gain, sugar can take a serious toll on your health, worsening conditions ranging from heart disease to cancer.

http://www.cbsnews.com/video/watch/?id=7403942n

Here’s the one with the thorough presentation of the information:

[youtube=http://www.youtube.com/watch?v=dBnniua6-oM]

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

Strength
Weighted Pull-ups
5-5-5-5-5-5

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

[youtube=http://www.youtube.com/watch?&v=sT2tvhIv8qM]

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.