Fight Gone Bad IV – Register

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Workout of the Day for Saturday 09/19/09

Team Workout – “PVC Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m

Except for the run, all exercises are completed with PVC pipe and the reps are done in synchrony. The team stays together for every rep. The run is kept to the pace of the slowest runner.

*Coaches Note: This is an important form and technique emphasizing workout. Focus on proper execution of each movement, full depth on all squats, lockout/rhythm/speed on shoulder movements. Your focus on technique in the cleans and snatch will pay large dividends in later weightlifting workouts. If possible, review the following videos prior to the workout:
Front Squat…[wmv] Front Squat Good/Bad Bi-panel…[wmv][mov] Overhead Squat Basics…[wmv][mov] Push Press… [wmv][mov] Shoulder Press/Push Press/Push Jerk tri-panel…[wmv] Clean…[wmv][mov] Snatch…[wmv] [mov] [link]

Fight Gone Bad IV – Click Here to Download Flier
It’s time to register through CrossFit East Sacramento’s Website – Click Here to Register
9:30 – Sign up for heat assignments (fist come first serve)
10:30 – First Heat
12:00 – Begin eating – Roxy Deli Catering

More information: Heat assignments will be on a first come first serve basis, so if people need to leave early, get there early and get signed up. We have a handful of volunteers from the National Personal Training Institute who have been trained in the methods of FGB by their instructors. They will be assisting in the warm up area giving instruction on how to perform the movements correctly and giving final briefing on how the WOD will be performed. Athletes will be paired up with a partner who will keep score during their heats. After one group of athletes finishes their heat, there will be a couple minute break to recover. Then they will trade places with their partner and keep score for them. Each station will have a volunteer head judge who will be responsible for keeping movement integrity to a competition standard. It looks like we will have about 100 athletes performing the WOD and we will have 4 different scaled versions of the WOD. There will be a men’s and a women’s Rx station, a station with 35# barbells, and a 2 round version with very light dumbbells and small boxes in which kids and grandparents will be able to perform the WOD safely. Come one, come all.

FGB IV – 7 Days and a Wakeup

Justin Workout of the Day 1 Comment

Workout of the Day for Friday 09/18/09

Friday is athletes choice. Anything goes, do what needs to be done, address week links, test yourself.

Since Fight Gone Bad IV at CrossFit East Sacramento is only 7 days and a wakeup away, spending some time on the following ‘heavy’ FGB focus work can not hurt. 

Work one minute on, full sprint. Rest as needed between efforts. Start with your weakest link and finish with your strengths.

Sumo Deadlift High Pull (95/75)
Box Jump (24″)
Push Press (95/75)
Wall Ball (20# @ 12′, 14# @ 12′)


Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 09/17/09

Clean 135 (135/85)
Ring Dip


Power Clean (185/115)
Ring Dip

Elizabeth (as Rx’d) (Annie and Greg)…[wmv][mov]

Haters and Backers

Justin Workout of the Day 3 Comments

Workout of the Day for Wednesday 09/16/09

then, rest 3-5 minutes and complete
Three rounds of:
10 Dumbbell Snatch Left (55/35)
10 Dumbbell Snatch Right (55/35)
20 Push-ups
Run 200m

Go for a maximum weight on the deadlift with which you can get 10 continous repititions without re-gripping or resting on the floor.

Haters and Backers
It’s inspiring to see others do well. You should consider yourself lucky when you get the chance to be around someone firing on all cylinders, reaching new heights, overcoming, and doing well. Don’t be a hater, don’t be jealous, they probably earned it. What can you learn from their success? Will you let yourself be pulled up, will you try to hold them back?

If you are not excited about people getting better, succeeding, being victorious, and excelling at their pursuits then what? The opposite? If you want to see people falter, fail, be defeated, and be mediocre then there is something seriously wrong with you.  If you had to divide everyone you know into these two categories – haters and backers, who would you want to surround yourself with?   Who would you want to workout with?

That’s the great thing about CrossFit, and life – Haters don’t last, Backers do. Haters hang with haters. Backers pump others up, get pumped up, and reach the sky.

Some synonyms for hater: cynic, doubter, egotist, loner, misanthropist, recluse, skeptic

Some synonyms for backers: advocate, ally, benefactor, champion, patron, promoter, sponsor, well-wisher, associate, collaborator, colleague, companion, friend, partner, representative, supporter

CrossFit Placer, Haters Need Not Apply

Yesterday’s WOD Results


10 Reasons Not to Train at CrossFit Placer

Justin Workout of the Day 3 Comments

Workout of the Day for Tuesday 09/15/09

21 Thrusters (95/65)
21 Pull-ups
Run 800m
15 Thrusters (95/65)
15 Pull-ups
Run 400m
9 Thusters (95/65)
9 Pull-ups
Run 200m

Inspired by Hyperfit USA
10 Reasons Not to Train at CrossFit Placer
10. They are too motivated.
The people who train there have a purpose. You can’t just show up and “chit chat” while wandering around from machine to machine. They are actually in pursuit of health and fitness with goals. The members show up ready to work!
9. They train too hard. You actually sweat and breathe hard every workout. It’s hard to read a magazine working out at this place.
8. You have to learn and develop new skills. You can’t show up and sit on the bike or watch TV on the stairmaster. You have to learn new skills and do them correctly. Who wants to learn and be coached?
7. They don’t give a hoot about your excuses. The response to excuses is alwyas the same, “3,2,1 go!” Excuses may work on the golf course, but they sure don’t work here.
6. Negativity is squashed. Complainers and those with bad attitudes definitely will not fit in here.
5. No mirrors, treadmills, machines, TV’s, and no supplements (that actually work against your long term health and fitness) for sale. They are just way to focused on measurable, real, and lasting results.
4. They are just to strict and a trainer is constantly watching everything you do while coaching you. Full range of motion is monitored. Proper body mechanics are required in all movements. Don’t you really just want to do your own thing your own way?
3. Progress is expected. Weaknesses are addressed. Who wants to consistently get better?
2. They don’t let you quit on yourself during hard workouts. Yes, results happen quickly and steadily, but wouldn’t you rather just stay the way you are?
1. It is in a garage. Who wants to get back to the basics with real equipment, good coaching, and a functional training program when you can do laps in your car around the parking lot of the globo big box “fitness” center and then wait for your turn on the latest fad machine?

Ease Back Pain by Exercising

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Workout of the Day for Saturday 09/12/09

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
Pull-ups, 30 reps

Exercise More, Not Less, To Ease Aching Back, Study Suggests

ScienceDaily (June 3, 2009) — People with lower back pain are better off exercising more, not less

A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.

“While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life,” said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.

About 80 per cent of North Americans suffer from lower back pain.

Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.

In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively.

Adapted from materials provided by University of Alberta, via EurekAlert!, a service of AAAS.

A CrossFit Athlete’s Prayer

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Workout of the Day for Friday 09/11/09

As always, Friday is athletes choice.

The recommended workout is “Cindy” but anything goes, as long as it’s heavy, skill work, a benchmark WOD, miscellaneous fitness testing, a CrossFit Football WOD, a CFSB WOD, a MEBB WOD, a new WOD, or something else worth your time.

As many rounds as possible in twenty minutes of:
5 pull-ups
10 push-ups
15 squats

*One CrossFit Football variation drops the time to 12 minutes and does box jumps instead of squats.

After the official announcement of the 2010 CrossFit Games on July 16-18, 2010, this CrossFit Athlete prepares himself for the test ahead, From CrossFit Chronicles: The Smith Family:

The CrossFit Athlete’s Prayer

God, amidst this period of preparation, do not let me forget the most important people and things in my life. By Your grace, give me the will to welcome increasing pain, on a daily basis. Allow my heart and lungs to handle the amount of trauma necessary to qualify. Grant me peace to sleep when my body needs. Give me the ability to discern good advice from bad, good coaching from average, smart advantages from sleazy shortcuts. Allow me to learn the difference between hurt and injury, setback from debilitating pain, torn and sprained, fracture and microfracture. Let me seek you when I plateau and let my motivation be from you alone. The time is short, but allow me to make the most of it before competition. When I run fast, let me envision you rather than the finish line. When I squat and press to the sky, let me see you and not metal beams, insulation or sunny gray skies. When I fall, let me rise quickly with not an instance of self-pity. Lord, I am not asking you for a favor, this time around. Rather, I am asking that you just stand with me and watch as I forge elite fitness out of a beaten and abused 26 year old body, bruised ambitious mind and an occassionally broken yet enduring spirit. I want no favors, I seek no vacation from the reality of a CrossFit athlete. We all know how bad it will physically hurt to qualify. We also know how bad it hurts to attempt this feat and stand relinquished to a comfortable view of the arena while donning a spectator’s wrist band. It would just be comforting to know that you’re there and that you birthed a Son, who endured pain and exhibited physical and mental strength unlike anything that we CrossFit athletes will witness. It would be comforting to be reminded that He stood tall and ultimately won. Your comfort is what I will seek when my body suggests that I stop, slow, cheat or DNF. Amen. I am on my horse.


Get your fight on!!

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Workout of the Day for Thursday 09/10/09

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

I hope everyone reading this is planning on participating in this CrossFit nationwide fundraiser. CrossFit Placer is joining several other area affiliates for the Fight Gone Bad IV party at CrossFit East Sacramento on September 26 starting around 10 am.

Click here to see the CrossFit East Sacramento flier.

Preparation for Fight Gone Bad IV – video [wmv] [mov]

Fight Gone Bad Fundraiser by CrossFit Again Faster – video [wmv] [mov][ipod]