The Town of Red Dust

Justin Workout of the Day 5 Comments

Workout of the Day for Wednesday 12/28/11

Run 10k*

*If you have run more than 3 miles (at one time) in the last week, then you will have an alternate workout.


Merry Christmas!!

Justin Workout of the Day 2 Comments

See you Monday for one class 8:30-10 am.
Merry Christmas!!
[youtube=] If you’re looking for a book about Jesus, the “reason for the season”, I recommend the book “Beautiful Outlaw” by John Eldredge.

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

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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 ‘______’.

[youtube=] [youtube=]

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