I Ran 200 Miles in 28 Hours – The Power of a Team

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Workout of the Day for Monday 08/29/11

Work Capacity
CrossFit Games 5 – Event 3 (Modified)
20 Pull-ups
5 Clean and Jerk, 145/115 pounds
16 Pull-ups
4 Clean and Jerk, 165/125 pounds
12 Pull-ups
3 Clean and Jerk, 185/135 pounds
8 Pull-ups
2 Clean and Jerk, 205/145 pounds
4 Pull-ups
1 Clean and Jerk, 225/155 pounds

2 rounds of:
Run 400 meters
40 mountain climbers

Games VaultWomens Rope/Clean, Heat 5 – video [wmv] [mov]

On Friday afternoon I started a 200 mile run from Mt. Hood to Seaside, Oregon. I was able to complete this 200 miles in 27 hours and 45 minutes. Basically, that’s an 8:30 minute per mile pace. The only way I was able to do it this fast is  because I did it with 11 other people as a relay. This is such an obvious example of the power of team. By myself, who knows how long it would have taken, but as a team is took us barely more than a full day.

With a team, you can do the unthinkable. Mountains that seem unclimbable alone get conquered by a team. When you workout at CrossFit Roseville, you are not just working out alone for your own selfish and self-centered vain pursuits. Nope not anymore. Now you are part of team and you work hard because those around you are working hard too and you don’t want to let them down by giving anything less than your best. That’s why it works.

Those that get it, really get it, and reap the rewards. Those that don’t, your speech, your attitude, and your demeanor give you away. It’s obvious you don’t get it. But that’s okay, keep coming around. We’ll keep giving and you keep taking and someday you will stop being just a taker because you will have learned what I am talking about and then you will be a giver too. And that’s when the real fun begins!!

Think of CrossFit Roseville as a team. You are part of a giant team over 100 strong. Come out to Fight Gone Bad on September 10th and get ready for more “team” events. (and don’t just wait for someone else to set something up – if you have an idea for something maybe you are just the person to coordinate it and make it happen….give to the team!)

I don’t know if this post makes sense but it makes sense to me……What are you struggling to do alone that would be easy if you had a team?

Here is my team from this past weekend.

And in case you are trying to figure out what I am talking about and where I was – this you tube may help.


Death on the Run

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Saturday September 3: 31 Heroes (8:30 – 10:00 am)
Saturday September 10: Fight Gone Bad (9:00 am – 1:00 pm)

Workout of the Day for Thursday 08/25/11

“Death by Clean and Jerk”, 135/95 pounds
Do one clean and jerk the first minute, two clean and jerks the second minute, three…etc. until you can not complete the assigned number of reps within the minute.

3 rounds:
Run 800 meters
Rest 2 minutes


Do You Play?

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Saturday September 3: 31 Heroes (8:30 – 10:00 am)
Saturday September 10: Fight Gone Bad (9:00 am – 1:00 pm)

Workout of the Day for Wedneday 08/24/11

Work Capacity:
Row 1,000 meters
50 Thrusters, 45/35 pounds
30 Pull-ups

3 Rounds for score
1 minute of Sumo Deadlift High Pull, 75/55 pounds
1 minute rest

4 for the core

Samson Stretch, Hip Stretches

[vimeo http://vimeo.com/27648777]

The Lost Art of Play

ABSTRACT: Adequate play is an essential, yet often neglected, behavioral component of human existence. Mark Sisson explores some of the important reasons why play is so necessary to a healthy, happy, lean, fit, productive life, despite the fact that Conventional Wisdom seems to have relegated play to the bottom of life’s list of priorities.


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Saturday September 3: 31 Heroes (8:30 – 10:00 am)
Saturday September 10: Fight Gone Bad (9:00 am – 1:00 pm)

Workout of the Day for Tuesday 08/23/11

3 x 10-12 Bench Press

Work Capacity:
3 Rounds for time:
Run 400 meters
21 Kettlebell swings, 53/35 pounds
12 Pull-ups

Run 800 meters easy and/or 50 Sit-ups

5 minutes with lacrosse ball working on shoulder


Heroes Among Us

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Workout of the Day for Monday 08/22/11

Warm-up: See whiteboard

Back Squat 3 x 10-12 (3 sets of 10-12 reps)

Work Capacity:
3 rounds for time of:
30 wall ball, 20/14 pounds
30 squat snatch, 75/55 pounds

100 Flutter Kicks

Endurance (Time Permitting/Athlete’s Discretion):
4×250 row, rest same time as work or do with a partner and rotate

Quads, Hamstrings, Calves – at least 1 minute each


Saturday, September 3 there will be one class.

The workout will be as follows:

“31 Heroes”

AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

What is SEALFIT Kokoro?

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Workout of the Day for Saturday 08/20/11

It’s a surprise so come on out to see what Janelle has in store for you.


SEALFIT Kokoro Camp is the world’s premier training camp for forging mental toughness and the warrior spirit. The camp is an intense crucible experience based off of the famous Navy SEAL Hell Week concept, but with a focus on teaching through experience rather than making you quit. Our mission is to develop mental toughness through 50 hours of intense physical and internal work.

The Kokoro Camp leverages cutting-edge, warrior-athlete training practices to include CrossFit (high intensity functional fitness), Leadership, Self-mastery, Awareness Development, 5 Mountain Yoga, Attention Control, Goal Setting, Stress Management, Visualization, Mission Planning, Mental Toughness and Durability Training. The program is intense. It is a 10 on a 10-point scale of difficulty and suitable for those who have been training CrossFit or for a Special Operations Selection program for some time.

“When do you get to test your heart…..ever?”

Regional, Hero, or Athlete’s Choice

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Workout of the Day for Friday 08/19/11

2010 Northwest Regional Event 1
Three rounds for time of:
10 Overhead squat, 135/95 pounds
50 Double-unders

Chris Stowe and Chris Martirano on today’s WOD – video [wmv] [mov]


Seven rounds for time of:
Run 400 meters
29 Back squat, 135/95
Enlarge image
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Until We Meet Again Gilmore Gamily

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Workout of the Day for Wednesday 08/17/11

5 rounds for time of:
10 KB Swing (70/53)
15 T2B
Run 400 meters


Come by the gym on Wednesday night between 6-8 pm to hang out and work out with Mike and Stacey before they head out to their new stomping grounds in Virginia.

Put this on your calendar: Saturday September 3 – Workout to Remember 31 Heroes 8:30 am – 10:30 am http://31heroes.com/