Friday 10/21/11

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Workout of the Day for Friday 10/21/11

4 rounds of:

5 Muscle-ups*

10 Deadlift, 245/155 pounds

15 Sit-ups

Sprint 50/100/150/200 yards

*Substitute 4 pull-ups and 4 push-ups for 1 muscle-up

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Workout of the Day for Thursday 10/20/11

Five rounds for max reps of:
Body weight bench press, Dips, or Push-ups

Run 1.3 Mile

Coach’s Choice

Find out how well you have done.

Justin Workout of the Day 6 Comments

Workout of the day for Wednesday 10/19/11

4 Rounds
8 Burpees
12 Toes to Bar
16 Squat Cleans (95/65)


Come and get your bodyfat tested today!

Victory Day!! For many of you this is going to be a great day of victory and celebration. You have gotten leaner and stronger and you have the best method available for testing body composition to prove it. Congratulations! Your going to ride this wave of momentum and success on to higher levels of fitness.

Rude Awakening!! For some of you, the truth is going to hurt. But the truth is always a good thing so don’t run from it. It is what it is, now it’s time to get to work. Your going to be motivated to do CrossFit and eat right now more than ever with the facts in black and white staring you in the face.

Gain Strength

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Workout of the Day for Tuesday 10/18/11

“Fight Gone Bad”
3 rounds of the following:
1 minute at each station for max reps
Wallball, 20/14 pound
Sumo Deadlift High Pull
Box jump, 20″
Push Press, 75/55 pound
Row for calories
Compare your score to 5 weeks ago at the Allen Ranch. If you missed it in September, here is your chance. If you’ve never done it. Enjoy.
If you want the championship version, let me know.
Gain Strength
Points to remember when you want to Gain Strength.
1. Keep it simple. Bicep curls while balancing on one leg? Really? Um, no. There is a better way. You don’t need to out think basic biological design. In its simplest form, lift weights. Lift dumbbells, lift barbells, and swing kettlebells. Training for strength helps your joints get stronger. It helps your bones stay healthy. It can even prevent osteoporosis. Go for intensity, technique, and poundage when trying to get stronger. Stick the basics like: back squats, deadlifts, overhead press, and bench press. Add olympic lifts and your basic bodyweight stuff (pull-ups, dips, push-ups, squats, and sit-ups) and you will get stronger.
2. In order to build, you need protein and lots of food. The right food at the right time is necessary. Under eating isn’t going to help you get stronger. “Feed the machine.” Examples of what and when: Breakfast = eggs, cottage cheese, maybe some oatmeal. Post workout = protein shake. Lunch = chicken and veggies or carb source. Snack = cheese, tuna, apple, almond butter. Dinner = Fish and vegetables. Did you notice there is protein at every meal?

3. Go heavy. When the workout of the day calls for 3 heavy sets of 5 then go heavy. 3 easy sets of 5 isn’t going to make you strong. 3 heavy sets of 5 will.

Stay Focused – Will You Be Excellent?

Justin Workout of the Day 5 Comments

Workout of the Day for Monday 10/17/11

Bench Press or Dips

Work Capacity
Five rounds for time of:
35 Double-unders
Run 200 meters

Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz6:04.

WOD Demo with CrossFit Santa Cruz – video [wmv] [mov]

“Excellence” by Cody Limbaugh of CrossFit Excellence

Definitions are important. We in the CrossFit community take pride in our commitment to define the terms that we use. “Core Strength” is not a buzz-word phrase for us. “Intensity” is not a subjective effort based on how you feel that day (or how loud you yell). “Excellence” should not be thrown around lightly either.

Coach Glassman’s flagship article that launched the CrossFit Journal was an attempt to define fitness. One of the many revelations I have experienced while listening to Coach is his pointing out that when a word is used by many people who each intend a different definition, the word ceases to have any meaning at all. This is one of the things that first drew me to CrossFit: a commitment to knowledge and truth that is made apparent by being bold enough to define enigmatic terms like “fitness.”

Only with clear definitions can you have clear objectives. After all, how can you pursue fitness if you don’t really know what fitness is? Your goals can only be as effective as they are well defined. The achievement of any goal requires intentional focus. The intentions are up to you. A clear definition provides the focal point.

Just as we require a definition for fitness in order to obtain it, so we must strive to clearly define excellence if we are to pursue it. So let’s take a look at some definitions that are out there now . . .

Google defines excellence as:

The quality of being outstanding or extremely good.
An outstanding feature or quality.

That is actually one of the better definitions I could find on-line. The first part hints at excellence as being a favorable attribute. The second part is utterly useless: “Outstanding feature or quality.” Really? That could be describing my nose–doesn’t mean it’s a good thing! says excellence is:

1. the fact or state of excelling; superiority; eminence
2. an excellent quality or feature

I seem to remember an assignment in grade school that asked students to define words, but we were not allowed to use a form of the word in our attempt to define it. Why is this not the standard for dictionaries? Again, this definition is useless.

Wikipedia defines excellence as “A talent or quality which is unusually good and so surpasses ordinary standards. It is also an aimed for standard of performance.”

We’re getting better here. At least we are starting to get a hint that excellence is a standard that must be achieved through effort, and not just an inherent “feature.”

I have lately taken a deep interest in philosophy (thanks to CrossFit rest day topics) with one of my favorite philosophers so far being Aristotle. He has something to say about the nature of virtues, including excellence: “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do.” As a good friend recently pointed out to me, it is important to note here that there is an often attributed line that follows this quote, but is not Aristotle: “Excellence, then, is not an act but a habit.” This last phrase that is often attributed to Aristotle is actually by Will Durant in his attempt to analyze Aristotle’s writings.

I think Durant got it wrong, at least in our current use of the word “habit”. Aristotle used the word habituation in conjunction with the word training. He seems to be emphasizing an intentional practicing of higher standards–training as a lifestyle, where Durant just uses the word habit, as if excellence can be achieved automatically. I don’t think we can strive for excellence on auto-pilot.

Earlier I mentioned a couple of terms I believe are necessary to achieve a goal: “Intentional” and “Focus”. I don’t believe excellence can be a habit. In fact, I think the terms are at odds with each other. As habit sets in, excellence withers. Excellence requires vigilance. Excellence does not occur arbitrarily, it requires intention. If focus is lost, intention becomes apathy.

We all know what is required of us to achieve fitness. It is work. It requires focus. It requires us to continually push the boundaries of our comfort zone. It is not obtained automatically or through apathy. Sure, we may aquire good habits, but we must continuously, consciously redirect our attention toward bettering ourselves. Excellence, as a concept, is much the same. Without a focused intention toward excellence, we tend to do work that is “good enough.”

The Ancient Greeks had a concept of excellence they called arete which meant an outstanding fitness for purpose. I really love this definition! “An outstanding fitness for purpose.” How awesome is that?

When we combine Coach Glassman’s definition of fitness into the concept of arete we get:

Excellence: as in arete.
Fitness: increased work capacity across broad time, modal and age domains.
Purpose: a result, end, mean, aim, or goal of an action intentionally undertaken

So then, we get a definition that describes the effort, focus and intention as well as the attributes of the word: Excellence is an increase in the work capacity over time, for intentionally undertaken aims.

What does “excellence” mean to you? How are you intentionally pursuing it?

On another note:

Watch these videos – I have been to seminars with both of these two coaches and learned a lot. You tube and the internet gives you access to coaching that no other generation has had. Take advantage of it!!!

[youtube=] [youtube=]

More Team Stuff

Justin Workout of the Day 1 Comment

Workout of the Day for Saturday 10/15/11

Members and veterans come on out at 8 am. Rookies, guests, beginners, visitors, and members that sleep in come out at 9 am.

The workout will include rowing or running, pull-ups, push-ups, squats, and power cleans. It will be teams up to 4 people but each athlete will receive an individual score.

Lean Out – Some notes about carb’s

Justin Workout of the Day 5 Comments

Workout of the Day for Friday 10/14/11

Kettlebell Swings, 70/53 pound
Knees to Elbows
Double Unders


So you want to lean out and work on your body composition? Here are some principles to know.
Strong lean bodies aren’t made by eating ‘no’ carbs, but by eating the right carbs at the right time.
  • Eliminate Grains – grains raise blood sugar levels quickly. White flour based food items like cheap sandwich bread and cereal have little fiber and glucose that enters the blood quickly and that is why they illicit a negative insulin spike. Elevated insulin = fat storage. Consitently living with elevated insulin levels leads to loss of insulin sensitivity, inflammation, inefficient digestion, obesity, etc. and ultimately can break your bodies ability to produce insulin (diabetes). (Good news though, lifting weights restores insulin sensitivity.) Vegetable and fruits will always be better for your overall all health and body composition then any grain. Should we talk about gluten? Ok, just a little – gluten sensitivity = stress to the system = elevated cortisol levels = adrenal fatigue, depression, insomnia, weakened immune system
  •  Your carbs need to be high in fiber – fibrous carbohydrate sources tend to be lower in overall carbs. High fiber means slower digestion. Slower digestion of a lower carb food means that the glucose enters the blood slower over a longer perioud of time so your body needs less insulin to deal with it. Kale, broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, onions, asparagus, cucumber, spinach, peppers, zuchini, these are your winners! Eat them!! And eat dark fruits because of the anti-oxidants (prevents aging). Should we talk about bioactive polyphenols? Ok, just a little bit. Polyphenols change the glycemic effect of fruits. PS. dried fruits don’t count because they spike insulin.
  • Order that burger protien style – trade the bread for lettuce. If you haven’t tried this yet, then you are missing out on of the basic low carb healthy eating approches to navigating this wasteland of poisonous foods.
  • Easy on the fructose – Yes fruit is good and better then grains but easy does it. Vegetables are your best bet. Excessive fructose can have negative effects on several important biological prospects. I have read that 20-30 grams of fructose should be the maximum for highly trained individuals but I will have to check this out and get back to you. If you buy a protien bar or protien shake product that has crappy fructose in it then you aren’t really trying to buy good food.
  • Post workout is the best time to carb up – Your body is tuned up post workout. What I mean by that is, for example, your insulin sensitivity is better post WOD. Therefore, if you eat most of your carbs post workout, it will take less insulin to process the carbs and get them where they need to go which, post workout, is your muscles. And that is good beacause we want that glucose getting back into your muscles so you can recover quickly and get ready for your next WOD.  If they are getting into your muscles then that means those carbs aren’t around to get into your fat cells. The longer the workout, the thirsty your glucose stores are.
  • Eat protein!! – Of course. Especially post wod.

A Reason to CrossFit – Performance vs. Appearance

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Workout of the Day for Thursday 10/13/11

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

WOD Demo with CrossFit New Zealand – video [wmv] [mov]

WOD Demo with Elyse Umeda – video [wmv] [mov]

Duncan Martin and Jack Marks on today’s WOD – video [wmv] [mov]

Work Capacity
As many rounds as possible in 8 minutes of:
10 Power Snatch, 115/80
10 Box Jumps

Dona C attacking push-ups.

Pursuing the CrossFit Lifestyle – Performance vs. Appearance

Have you ever thought about why you are working so hard in the gym on these CrossFit Roseville wod’s? For many of us, we initially started training for aesthetic reasons. We wanted to look good and  we wanted to look fit. But then we read an article like this one, “What is fitness?” and we pondered if there might be more to fitness then just good looks. Then you had a trainer who said, “Why can’t you do a pull-up if you have been ‘working out’ for a year?” And you said, “What the heck dude, I fit in a size ___! What’s your problem?” Then you realized you may look “trim” but in reality you weren’t very fit and you weren’t very healthy.

At CrossFit Roseville, the focus is performance and the pursuit of a higher level of performance. Cardio/respiratory endurance, strength, stamina, speed, power, coordination, accuracy, agility, flexibility, and balance. When you pursue those things, guess what, the appearance starts changing too. But more important than that, your overall health and quality of life starts to improve. Ask yourself, do you want to ‘look’ healthy or do you actually want to ‘be’ healthy. Which pursuit will be more beneficial in the long wrong?

Here is another reason why focusing on performance will be better than focusing on appearance. Nothing could be more frustrating than trying to turn yourself into something your just not going be. I am not going to have Brad Pitt’s hair.

You may never look like this Ralph Luaren model. And thank God, cause we don’t want you to look like that.

Do you want to spend time, emotion, energy chasing something you were not designed to be? Or do you want to maximize your own unique potential? One of the most awesome thing about CrossFit is there is room for all of us!

Chase performance and you will become leaner, stronger, faster, and look better. The type of training we are doing at CrossFit Roseville will develop a higher level of health and fitness then any other method of training. Would you trade a moving cultural definition of beauty for an amazingly strong immune system? Most of us would.

Track your performance, work your weaknesses, develop your strengths, work all 10 fitness elements routinely without routine. Feel great, live strong, look good. Enjoy your time out of the box, because of the work in the box. Does that even compare to chasing bulging biceps by doing curls in front of a mirror? Most of us agree on this issue. Now how do we show others this different reason to train?

What about nutrition? When you focus on performance, you start evaluating food differently. Instead of food having to always be a pleasurable extravaganza of flavor, texture and taste bonanza; food becomes fuel. The healthier fuels start tasting better too as your body’s hormones and enzymes get reset thanks to the high intensity exercise. Your tastes change, sensitivity to sweeteners get’s heightened, and you can feel the adverse effects of eating garbage more clearly and immediately. Because you focus on performance, you eat better. Because you eat better, you feel better, workout harder, and tada – you look better. Do you see how it all comes back to performance? Does this make sense?

Of course, starving yourself will not equate to better performance, so that option is out for all of your recovering super model aesthetic pursuers. You can still puke if you want to, but now it will be because you pr’d your Fran time!!

What’s it going to be for you – aesthetics or performance?

Body Fat Test in 1 Week

Justin Workout of the Day 4 Comments

Workout of the Day for Wednesday 10/12/11

Four rounds for time of:
Run 400 meters
15 Thruster, 95/65 pounds
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]

On Wednesday, 10/19/11, CrossFit Roseville will be providing hydrostatic body fat tests for those interested in tracking what is the most beneficial marker of all – body composition. Sign up on the white board to reserve your 15 minute time slot. $49 for first time test, $39 for a re-test.

Here is a post from Lindsey Perry that we had here before.

Muscle weighs more than fat.  *Ahem!*  Correction: Muscle is more COMPACT than fat.  It doesn’t WEIGH more than fat.
by Lindsey Perry

As you can see, five pounds of fat is much bulkier than five pounds of muscle, but five pounds is still five pounds.  Muscle does not weigh more than fat.

Fat is bulky and lumpy, so if you carry an extra five pounds of fat, you’ll be lumpier than you would be with five pounds more muscle.  A five-pound pile of fat will take up more space (volume) than a five-pound pile of muscle, but five pounds is still five pounds.  So for those of you that don’t “get” English, you cannot say one thing weighing a certain weight weighs more than another thing at that same weight.  The correct way to state the muscle-weighs-more-than-fat scenario is, “Muscle is heavier by volume than fat.”

A woman weighing 140 pounds with 19% body fat will look much smaller (and be much healthier) than a woman at 140 pounds with 35% body fat.  They weigh the same, yet the composition is different.  Because muscle is more dense than fat, the person with less fat and more muscle will look smaller.

Muscle tissue is more compact than fat and is metabolically active, meaning it requires calories to be maintained.  Fat is the opposite.  It simply sits there waiting in case it may need to be used in the future.  Fat does not require any calories to be maintained.  Fat is fluffy and bumpy, while muscle is sleek and shapely.  Fat is emergency storage tissue, while muscle allows you to move, bend and stretch or leap tall buildings in a single bound!  Muscle is what you’re after if you want a shapely, sleek body.

A quick example:  A woman at 14% body fat and weighing 140 pounds.  140 pounds times .14 = 19.6.  Subtract that 19.6 pounds of fat from the total body weight of 140, and the remainder is the amount of muscle she has:  120.40 pounds of muscle.

Compare that to a woman at 20.5% body fat and weighing 140 lbs.  140 pounds times 20.5 = 28.7.  Subtract that 28.7 from the total body weight of 140, and the remainder is 111.30 pounds of muscle.  (This equation does not take into account other things like bone, etc., but it is how the calculation is done.)  That explains how a person can weigh the same but become larger or, conversely, how a person who works out (exercising with purpose) can become leaner and wear a smaller pant size but weigh the same.  And THAT’S how 140 pounds can be a size 8 and also a size 12!

THE LESSON HERE:  Stop being so obsessed with body weight and start paying attention to body composition.  How much body fat do you have compared to muscle?  Simply seeing how much you weigh isn’t very helpful.  Now if I could just stop stepping on that scale every morning…

Max Effort Hurts

Justin Workout of the Day 9 Comments

Workout of the Day for Tuesday 10/11/11

A then B

A. 10 rounds for time of:
10 push-ups
10 sit-ups

B. Tabata Bottom to Bottom Squats
Run 1 mile

Dave Leys 15/6:55.

WOD Demo with Dave Leys – video [wmv] [mov]

WOD Demo with Paradiso CrossFit by Again Faster Equipment– video [wmv] [mov]

**Burpee penalty alert*** Be dedicated to improving your application of CrossFit. How? Glad you asked; Watch the videos provided above. Burpee penalties for those that don’t take this stuff serious enough to watch a 2 minute video about the workout. Answer a simple question in class and avoid burpees.

Take a look at the pain in this man’s face. When you are pushing yourself this hard you are tapping in to a new level. Did you think forging new levels of fitness would be easy?

This picture is post “Fran” completed in 40 + pounds of infantry gear. Nice work Jordan!