“Until Recently…Then I started getting worse.”

Justin Workout of the Day 4 Comments

1. Attention Beginners!! The March On-Ramp program is starting this Monday and continuing every Monday, Wednesday, and Friday from 6-7 pm thru March 30. This is a great time to work with a dedicated CrossFit Roseville coach learning the fundamental movements of CrossFit, working alongside other beginners, and getting to experience scaled versions of CrossFit workouts. After the on-ramp, you can confidently enter any CrossFit class. If you are interested, or if you know someone who would benefit from these 12 on-ramp sessions please let them know to be here on Monday night.

2. If you would like to get licensed to carry in 34 states, Alpha Safety Training is conducting a Multi-State CCW Training class this Wednesday from 1030 am – 300 pm here at CrossFit Roseville. The cost is $150 per person. Email me with questions justin@rosevillecrossfit.com . I know this is short notice, but email me if you are interested and we will schedule another a class.

Workout of the Day for Monday 03/05/12

Work Capacity
Power Clean, 115/75 pounds
Thruster, 115/75 pounds


1 Armed Fit Guy

Which Way Did You Go Today?

A person of sizable influence in my life inspired me with a comment a long time ago.  I’m paraphrasing, but you’ll get the gist:  “Everyday, at the end of the day, I ask myself two questions.  Did I get better today?  Did I make the world around me better?  If I can say yes to one, it was a good day.  If I can say yes to both, it was a great day.  If I can’t say yes at all, I need to go to sleep and refocus myself for tomorrow.”

Frankly, I never developed a habit of asking myself these questions.  Until a recent conversation with a friend, I had forgotten the advice altogether.  I believe every single day of your life is one where you make progress or you lose progress.  I do not believe it is possible to stay the same.  In a nutshell, everyday you either get better or you get worse.
For most of the past two years, I’ve made significant progress on my health, weight and fitness.  Most days, I got better.
Until recently….
Then I started getting worse.  About 6 months ago, it was only “slightly worse”.  My eating habits have slowly worsened.  There are no where near as bad as they were, but I’ve been giving myself a pass on many things. I’ve been getting less sleep (because of poor personal choices).  So, for the last 6 months, my weight got slightly worse.  BUT, I had been getting stronger and stronger in the gym.  My PR’s were up and I broke some lifting barriers, finally.  I’ve been slightly slower at some WODs but faster at others.  It was if I traded bulk and speed for strength.  I thought that was an OK trade-off.  Unfortunately, it solidified, in my mind, that my diet was “JUST FINE.”  I guess I thought I was still getting better despite the warnings I wasn’t.
The last 2 months getting “slightly worse” finally added up to “a lot worse”.  The ill effects of losing my way are showing up readily.  I’m slower, not quite as strong, and consistently finish in the back of the pack again. My weight is up (For those of you who were reading my blog during my initial 10 month journey to losing 80 lbs, I weigh the same as I did 2 and a half months before hitting my goal.) and my energy level is down.  I’m still working out hard, I’m eating decent, but my bad choices are clearly impacting me over and over.
I could sit here and blame the holidays or the really busy season at work. Both very true.  Unfortunately, I can look back and see a time where I had a new baby, a new job, and chaos in other areas too.  Through all of that time, I maintained my healthy lifestyle, weight and performance.  In other words, there ain’t no good excuse for my current situation.
If you are looking for an inspiring end to this story, I don’t have one yet.  My track record suggests this could go either way, but I’m using Lent (even though I’m not Catholic/Methodist) to cut back on my worst vices and get back to improving again.
For today, I can say I’m better than I was yesterday… and the day isn’t over yet.

Bring Bowe Home

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**Attention Beginners!! The March On-Ramp program is starting this Monday and continuing every Monday, Wednesday, and Friday from 6-7 pm thru March 30. This is a great time to work with a dedicated CrossFit Roseville coach learning the fundamental movements of CrossFit, working with other beginners, and getting to experience scaled versions of CrossFit workouts. After the on-ramp, you can confidently enter any CrossFit class at CrossFit Roseville moving safely and experiencing the benefits of CrossFit Roseville. If you are interested, or if you know someone who would benefit from these 12 on-ramp sessions please let them know to be here on Monday night. The cost is $150 per person or $240 for a family of 2. If this time does not work, you can book private on-ramp training with one of our coaches.**

Workout of the Day for Saturday 03/03/12

Start with, and every 6 minutes, Run 400 meters while completing:
50 wall ball, 20/14 pound
25 pull ups
50 box jumps 24/20
25 push-ups
50 kettlebell swings
25 sit-ups
50 squats
25 burpees

There is a 30 minute time cap to complete this workout. You can thank Danene for this wod.

When, I heard about this I was outraged. Outraged that I didn’t know, outraged that he hasn’t been rescued, outraged that there isn’t more that I can do then raise awareness and call my senators and representative.

I hope you will take time to get educated about this soldier’s situation, that you will call your senators and representatives and demand direct action to rescue this (and all) POW’s, and that you will take the time to raise awareness so other people won’t be as clueless as I was.

No one left behind!!


Bring Bowe Home

The Bring Bowe Home WOD exists to spread awareness for Sergeant Bowe Robert Bergdahl, United States Army (dob 28 March 1986) of Hailey, Idaho. Sergeant Bergdahl was captured in Afghanistan on 30 June 2009 by a Taliban allied Afghan insurgent group called the Haqqani Network. Three years later, Sergeant Bergdahl remains a prisoner of war in Afghanistan while the Taliban attempts to barter with America for his life in an effort to further its militant agenda. Bowe needs your voice, help spread his story, help bring our prisoner of war home.

The purpose of the Bring Bowe Home WOD is to bring the community together through fitness while sharing Bowe’s story and raising money. All donations will be used to voice Bowe’s story on billboards. The Bring Bowe Home WOD will take place at locations across the United States and the world on Saturday, June 30, 2012.



pow-sgt-bowe-bergdahl-recaptured-by-the-taliban info starts at  about 2:20


2012 CrossFit Games Open Workout 12.2

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Workout of the Day for Friday 03/02/12

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)


View the full workout description

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.


Fittest of the Sierras

Justin Workout of the Day 1 Comment

Workout of the Day for Thursday 03/01/12
Bench Press
Work Capacity
7 rounds of:
15 Kettlebell Swing, 53/35 pounds
20 double unders

The search is on once again to find the strongest man and woman of the
Sierra Nevadas! In its third year, Fittest of the Sierra’s is stepping up to present an all RX’d challenge of strength, speed and stamina.

Where: South Tahoe CrossFit, 2050 Dunlap Drive, South Lake Tahoe, CA
When: Saturday, June 16th, 2012
Cost: $65

The competition this year will be Rx only and broken into regular and masters divisions (50 and older). The same weights and WOD’s will be used for the regular and masters divisions. The events and prescribed weights will be moderately programmed to ensure an enjoyable and competitive event.

Official sitehttp://www.fittestofthesierras.org
Registration sitehttp://www.fittestofthesierras.org/registration/

Jordan’s Perspective on the STTD

Justin Workout of the Day 2 Comments

“The DeArkland Story” – video [wmv] [mov] [HD mov]

Workout of the Day for Wednesday 2/29/12

Skill Work
Burgener Warm-up, PVC/Bar
Hang Squat Snatch

Work Capacity
Three rounds for time of:
Row 300 meters/Run 260 meters
20 Wallball shots, 20/14 pound ball
10 Pull-ups

Courtney Modecki 8:26.

WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]


Jordan Carlson’s thoughts on participating in the Sac Town Throwdown
My participation in the Sactown throwdown was a phenomenal learning experience. It was an awesome honor to represent Crossfit Roseville in a region wide competition. This would not have been possible without all the motivation, guidance, support, and tight-knit community of all the members and coaches at our box. I went into the team tryouts with confidence, I have been making consistent gains as an athlete ever since the first day I set foot in the gym. When the final scores came down and I found out I had qualified for the novice team I was ecstatic. This was a chance to test myself both physically and mentally as well as compete against other top athletes from the region.
    The weeks leading up to the throwdown were filled with questions and some worries about what kind of twisted WODs and skills tests were about to be thrown down at us. The team workouts were great and really pushed me and my teammates to new levels. As the February eleventh drew nearer and nearer I knew we were ready. GO TEAM NOVICE!!!
    I awoke Saturday morning strangely calm. Over the course of the day we were put through a variety of different tests, first was skills, then was the quadathlon and finally we summed the day up with a stellar team performance on tour ‘d helen. The toughest part of the day was gymnastics testing, the five meter handstand walk filled me with dread and was the unconquerable beast that day. With that out-of-the-way the day was ours, our team was stacked just right, all the same skill levels and amazing athletes. Between the four of us there was nothing they could throw at us that we couldn’t handle.
    Thanks to all the members of Crossfit Roseville, their families and my fellow team mates form the masters and open teams, your support was paramount in out performance. You cant let down your peers if you have earned the chance to represent them.
    During the workouts, as an athlete you really have to know your body and your mind. Know when to push yourself into overdrive and when you should pace yourself for the long haul. During the throwdown, all the stops came out. I was able to dig down and put out when the time came. You must train yourself to block out any notion of wanting to quit, take that feeling of you muscles fatiguing and shove away. Hit the switch, turn on the boost, and GO!!! Conditioning is key, you can get your body used to just about anything and this is a prime example. Your body can handle a whole helluva a lot more than more people realize, but your brain usually gets in the way, its the thing that keeps screaming this is uncomfortable we should stop. Learn to live outside of your comfort zone. Push yourself to you limits and test them on a daily basis, if you don’t challenge yourself you are not living you are just enduring. Find a love for pushing your limits it will lead to improvements and accomplishments you would never have known possible. Mind of matter, if you dont mind, then it doesn’t matter.
    The physical fitness and mental toughness of our novice team athletes paid off. We made it to the finals, it was incredible. Out of all the great athletes in Nor-Cal we proved ourselves and earned a spot in the finals. Awesome. After a sleepless Saturday night and a Sunday filled with awesomeness we ended up placing fourth overall. How freakin’ cool is that. Way to go CFRV. This gave me a small taste of competition and was a great prep to help get ready for the Crossfit games coming up.

Traditional Gyms Are Off The Table Forever!

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 2/27/12

Push Jerk

Work Capacity
Complete as many rounds as possible in 15 minutes of:
7 Push press, 135/95 pounds
10 Overhead squat, 135/95 pounds
15 Sit-ups

Nice job to everyone who talked the CrossFit Open Workout 12.1. Check out this video of a 70 year young lady getting 71 burpees – Hooyah!!


From Levi Thomas (Team 6 am)

My best friend is the guy who could be on the cover of an exercise magazine but couldn’t run a mile if his life depended on it. We always go back and forth about training regiments. He is of the body builder philosophy and never played competitive sports. I have always played competitive sport and have enjoyed how Crossfit makes me “in shape” for any and all physical activities I would ever want to participate in and wish Crossfit was around when I was playing football.  So my friend forwarded this article to me and said “see……….doing that stuff all the time is bad for you, and you really need to take it easy.” I laughed as the guy who can’t run a mile told me to take it easy.

Its obvious Crossfit isn’t for everyone and one thing I learned the hard way when my back locked up a couple weeks back was the importance of being a balanced athlete. I am really good about making it to the gym, eating right, getting enough rest, etc…but the area I was really lacking in was the stretching both after the workouts and in the off hours from the gym.  The mobility website you recommended to me has been awesome. It has helped me get my back healthy again, and my wife who is an avid runner and yoga participant loves the mobility website for her minor running injuries.  There will always be injuries and soreness, going back to a traditional gym is off the table for me, forever.

I guess there will always be haters out there, but I’ll make sure I help them up the wall at the next Tough Mudder.

Pacific Ocean

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Workout of the Day for Saturday 02/25/12

As Many Rounds As Possible in 20 minutes:
3, 6, 9, 12…
Clean and Jerk, 135/95
Knees to Elbows
Walking Lunge steps (each leg)

Start with, and every 5 minutes run 400 meters

Game Time!!

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Workout of the Day for Friday 02/24/12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]

Workout video demo with Katie Hogan – video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Register and submit your results as part of the CrossFit Games Open.


Enlarge image

Janelle’s Perspective on the STTD

Justin Workout of the Day 2 Comments

CrossFit Open – Sign up by clicking here or going to https://games.crossfit.com/mygames/login.php

The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.

The first workout will not be announced until February 22. CrossFit Roseville will run the open workouts during Friday’s classes and also on Saturday at 10 am for those that miss. Non-members wishing to perform the workouts at CrossFit Roseville and have them validated by CrossFit Roseville can pay a $15 drop in fee per workout.

Workout of the Day for Thursday 2/23/12

5 rounds
Run 400 meters
12 hang cleans, 115/75
9 Pull-ups
6 Toes to Bar

You should be deadlifting, backsquating, and pressing as much as you can! Regarding deadlifts – the posterior chain is where it’s at. Want better olympic lifts – deadlift. Want more back squat – deadlift. Want a strong back – deadlift. Want everything to be easier – deadlift. We cycle through lifts like many successful programs by emphasizing a lift more often then others during different cycles. Trust me, there is a plan and a cycle to all of our programming. If you ever want to know more about it, just ask me. Most of the time it comes right from CrossFit.com with supplemental lifting added in, some shorter/heavier workouts, and some longer high volume met-cons. Have you noticed how CrossFit.com cycles through long and short met-cons and how they cycle through movements? There was some big differences between December, January and February programming. If you didn’t notice, check it out, it’s quite interesting.

More recently, look at the last couple of weeks of crossfit.com and deadlifts –
On the 3rd – 30 deadlifts at 275#
On the 7th – 105 deadlifts at 185#
On the 19th – 3 deadlifts at max effort

I bet if you did the 30 reps on the 3rd, and then the 105 reps on the 7th, that your max on the 19th would be much improved over a test without the workouts on the 3rd and 7th. That’s how you adapt, that’s how you get stronger, that’s how you get better at deadlifts. But remember, and this is the important part, you have to scale this stuff to your level and you are supposed to be taking rest days. (More isn’t always better when we are talking about CrossFit). 3 days on 1 day off is the advanced prescription for CrossFit workouts. Deviate by adding more at your own risk. For most people, 6 CrossFit type workouts in 7 days is too much. 3-4 would be more ideal for most people and 5 days a week for most advanced people. Listen to your body, take rest when you need it. If you do deadlifts on monday, and then see deadlifts again on Thursday and it makes you worried/angry/sad/depressed/upset/complaining/etc. – than it’s probably a good day to take off.


CrossFit Roseville Coach Janelle Deeds ~

We will receive not what we idly wish for but what we justly earn. ~ Earl Nightingale

The adrenaline is still pumping, somehow. I should be passed out cold after this weekend and yet it is past midnight and I can’t settle in. Rain is steady, night is dark and quiet.

Events of the past two days are still roaring though my head. I am so proud to be a part of the 2012 CF Roseville Masters Team. What a feat it was and we layed it all out there this weekend. Each athlete pushing it to their limit under fatigue and pressure. Outstanding! 5th Place Finishers at the 2012 SacTown Throwdown!

The workouts were announced Friday night, all three (3) of the CF Roseville teams were gathering, the breakdown of work decided, the t-shirts conveyed our intention – sweep the leg! Whoa! It was time. Excitement was in the air.

As with all butterflies, comes anxiety and a bit of worry. What if I ‘fail’? Everyone will see my weakness! I don’t want to let anyone down. Now, reset the conversation in my head …   

  • Set yourself up to WIN. Know the score, know what you want to achieve!  
  • Whatever the mind of man can conceive and believe it can achieve. Napoleon Hill – Believe in your best! Even the best of your worst. Get out of your own way, you just might fail until you win, but you’ll never win if you don’t try. What does winning mean? Know the answer.
  • You cannot run away from weakness; you must some time fight it out or perish; and if that be so, why not now, and where you stand? – Robert Louis Stevenson – Yes, we all have them. Weakness. We all have strength too. That is the beauty of teamwork. An accumulation of the whole. Rise above yesterday’s failure and reach forward.
That was it, just let it all go until that morning. Now that all was revealed, it was what it was. Sleep was blissful. Coffee was my haven. Winding through the canyon before daybreak, I started to drill down on my expectations. What would winning (success) mean? Here is what I came up with …  
Have fun for the box, compete for the team, do the work for myself.
Going over all the movements in my head, I set the goals for myself. As a team, we chose the perfect man/woman for the job presented. Each of us having our strengths, it was clear.

I was a bit preoccupied with Meredith’s basketball team at first, they were playing just after our first event. I was sorry to be missing her game, but this weekend it was my turn. I was a CF Master Competitor, not Mrs. Coach of the Pacers.First event for all Masters was the Quad. 3, 2, 1 … GO!The moments were many. The days were spread out but it flew by. Competing, cheering, did I remember to eat and rest?!

By now you have heard multiple accounts of the events ;). You are welcome to visit my online training blog CrossFit Junki for a more detailed account of my weekend ;). Ultimately, it all comes down to how deep you can dig, when the digging gets deep.

In those ‘oh shit’ moments when you need some encouragement, yes, you might need a second to catch your breath and get out of panic mode. That is when it’s just you seemingly alone in the universe. You want to hear everyone, but don’t. It takes all your being to focus. This is HARD and what might be easy for you can be hard for someone else, add in the fatigue of the WODs cumulatively and the game has changed, so play your game, no one elses. Trust yourself and listen to your ‘thinger’ it won’t let you down.

You only know that feeling when you’ve experienced it. Maybe it was during a WOD in the box or a significant life experience before CrossFit. Your life has changed. You never thought you could do that! Now, as you train, you are preparing for the unknown, to respond and not react to whatever comes your way. There will be times when you just might feel crushed, want to cry in that moment because you can’t hang on for one more second or even breath, are way past fatigue but crap … YOU KNOW it counts. How far down can you dig to reset and continue and when you can’t reset you just keep going because it will end soon, you know it! You might want to collapse or cry out, being tested to the absolute limit. Physically, mentally, spiritually. Alas, the blessings are many when you realize you are not alone. These are the moments that define your success as you take your best forward. We are often hardest on ourselves and it is damn hard trying to be what you think everyone else thinks you should be. You make the rules, define yourself and LOVE it. Feel good! It has been earned it. I promise.