This One’s For You

Justin Workout of the Day 6 Comments

Workout of the Day for Monday 07/25/11

“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Finish your warm-up quickly, then move right into heavy sets of 3 on Deadlifts until we brief and begin this workout.

Dan Bailey is Ready” – video [wmv] [mov]

If you check this website regularly, but are not an active CrossFit Roseville member, this post is for you. Drop us a comment some time and let us know what you think. I’m glad you check out the website, keep doing so. But more importantly, try the workouts. About 80% of our workouts most come from this place – – “HQ”. If you have not visited before, immediately stop what you are doing and go there now and make sure you change your homepage to

Thanks to the wonders of modern technology, blogs like this actually keep track of how many unique visitors view the webpage daily. We have about 5 times as many unique visitors as we do actual members. Who are you all? How about a comment on the blog?

This may describe some of you. “I want to try it but I’m intimidated. Yet at the same time I’m kind of intrigued by this local gym so I keep checking their website.” – Well we are waiting for you to come in. We were all just like you. Take the first step by scheduling a private intro or coming on a Saturday morning at 9 am. We were all beginners at one time. You have nothing to be worried about. The most awesome thing about CrossFit is that is scalable and anyone, ANYONE, A-N-Y-O-N-E!!!! (that means you, too) can do it. All you have to do is make contact, do it, call me, email me, come in. You have nothing to lose. Don’t be intimidated by the workouts, they will be customized to your level. Every coach here takes this stuff very seriously and we hand out measured doses of this stuff very carefully and purposefully. Your fitness will be in good hands. Every day you wait, is a day when you could have made progress – real progress towards fitness. The ball is in your court, the next step is yours….how long will you put off the inevitable? It is inevitable.

Some of you may be like this. “I do CrossFit on my own but I like to see what those local box goers are up to.” – Hell yeah! Right on! That’s awesome. A lot of us started out in our garage on our own. But another level is available to you if you can find a box.

Guaranteed some of would say, “I go to another affiliate and I like to see what the other boxes in the area do.” – Great to have you visiting the website, drop a comment sometime and say Hi. It’s always great to hear from our extended CrossFit Family. See you at the games?

For those who landed on this website and don’t get it. CrossFit is  taking over this region with the real fitness producing program!! Our enemy is the big boxed, money stripping, machine laden, globo gyms. Have you seen how many CrossFit Gyms are in the greater Sacramento Region? A lot. There are more CrossFit gyms now then all of the other name brand “gyms”.

So who ever you are, keep checking the website, and try the workouts.

Who Will Be Here This Saturday?

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Workout of the Day for Saturday 07/23/11

As Many Rounds as Possible in 20 minutes, In teams of 4:
Run 200 meters
20 Burpees
20 Box Jumps
20 Dumbbell Ground to Overhead, 30/20

This is a 4 station workout. Athletes advance to the next station only when all 4 of the athletes have completed the assigned number of reps at their station.

Coach Tetsall is wondering who will show up this Saturday. Bring your friends at 9 am.
Last Saturday’s group.

Post Workout: Recharge, Repair, Replenish

Justin Workout of the Day 2 Comments

Workout of the Day for Friday 08/22/11

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Zac Pine 7:23 on today’s WOD – video [wmv] [mov]


For time:
Run 400 meters
50 Thrusters 45#
40 Pull-ups
30 KB Swings 1.5/1 pood
20 Burpees
10 Pull ups
Run 400 meters

It’s important to re-fuel your body after your workouts. You don’t want to wait longer than forty minutes for your post workout nutrition . These intense workouts put a lot of pressure on your body’s systems and you can prevent unneccesary damage by restoring your glycogen stores. Also, post-workout, your muscles are starving for nutrients. You can take advantage of this condition and shoot good stuff right into the cells.

You’ll enjoy your next workout more if you re-fuel quickly after your WOD. Ideally, your post-workout nutrition should consist of high quality protein, fast uploading carbs, and minimal fats (slows absorption). Liquid uptakes to the cells fastest, that’s why such a huge industry has been built on liquid performance beverages and powders that dissolve in liquids (protein powder for example).


Justin Workout of the Day 1 Comment

Workout of the Day for Thursday 07/21/11

Bench Press


7 Rounds for time of:
7 Push Press (135/95)
7 Box Jumps
7 Toes to Bar

Training Volume Considerations
by Justin

How much is too much training volume? The answer is…different for everybody. Seriously though, you knew that. We all have different limitations, functional limitations, joint mobility, bone density, connective tissue, and muscle recovery speed. CrossFit Rx’d WODs are high intensity and can include voluminous repetitions. In order to get the most from our program, you will have to learn to listen to your body. Only you have the inside information to know that 150 pull-ups is going to screw up that tendon from your bicep to the forearm so severely that you will be prevented from any upper body pulling for the next 2 weeks. Part of the process of learning this lifestyle of fitness is learning your body. Part of this fitness journey is learning what volume patterns will keep you consistently progressing while at the same time keep you from taking a step back due to overuse, injury, or mental breakdown.

The coaches provide a scaling system for every workout. So use it when you need to.

This Stuff Works – Dave Pabalate

Justin Workout of the Day 5 Comments

Workout of the Day for Wednesday 07/20/11

Complete three rounds for time of:
30 Squat clean, 95/65 pound
30 Pull-ups
Run 800 meters

CrossFit Roseville + CrossFit Endurance = Major Improvements
from Dave Pabalate

Well, let it be known.
Ironman 70.3 vineman 2010 – overall time 6:36
Ironman 70.3 vineman 2011- overall time 5:53

improvement 42 minutes

For those that don’t know, this is a drastic improvement in the endurance world. What you also don’t know is that after 2010 Vineman I set out to improve on my own in my next Ironman event by the standard workouts which include just more of the same. I decided I just need to run and ride more. so I did. to my disappointment in April 2011 I ran the Oceanside 70.3 and a received a 6:26. 10 minute improvement is pretty much no improvement. A decreased time of 10 minutes can be done in a quicker transition time. Not impressive.
So i decided I need to try something different. May 2011 I signed up for crossfit and it has made all the difference. Increased strength, increase stamina. Not only that but I know I can do even better! there is still room for another 45 minutes to an hour of improvement!
Also, very important to note is the confidence factor. Everyday at crossfit when one finishes the WOD it is a psychological win. A huge accomplishment! this definitely translates into any feat one is trying to accomplish. There was never a time where I thought this was too much for me. the thought was, “I’m tired but not done, strengthen that core and keep movin! ”

Thanks crossfit roseville for the 1:30 plank workouts after the WOD!

I will be continuing to improve my running and ride times, so if any would like to join or would like to sign up for an event, even if it’s a small triathlon, let me know. It’s always better to do it together! I would love to do it with you.


Dave P.

Nice work, Dave. We can’t wait to see how good you do on your next event. And by the way, if you need insurance, Dave is a Farmers Insurance agent and can take care of you. ~Justin


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Workout of the Day for Tuesday 07/19/11

Clean and Jerk


“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]

Your coaches at CrossFit Roseville practice what they preach. We lead by example. We do the same workouts that we ask you to do. We have embraced fitness – CrossFit – as a lifestyle choice. We believe in the amazing potential of the human spirit. We are dedicated to unleashing your potential.

Andy is starting a 30 day “Hard Routine”. Ask him about it. Some of the details are: 30 days no caffeine, no sugar, no gluten, no potatos. Primarily paleo with zone portion control.

Have you considered a personal challenge? What might it look like?


Chapter 3 – Dedication. Starts August 1

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 07/18/11

“Nancy”  [wmv][mov] 5 rounds for time of:
400 meter run
15 Overhead Squats, 95/65 pounds

The CrossFit Games are 2 weeks away. Then, Chapter 3 for CrossFit Roseville starts.

This is going to be an exciting time for our gym.  On August 20, CrossFit Roseville is going to host  a women’s only competition.  More info is to follow soon.  It will be a contest that any athlete at any level can participate in. It is the brain child of Stacey and Sheryl (but they won’t be competing because they just had their chance to compete at regionals).

Then it’s time for Tough Mudder prep – the plan is some weekend runs with a couple of those runs being trips to the Sierra’s for some altitude training.

And then, Fight Gone Bad is coming. This will be our 3rd Fight Gone Bad as gym. The first one was at CrossFit East Sac. For the second one, CrossFit SAC joined us at Dave and Denise Allen’s house in Newcastle. Details for the 3rd one are being finalized – the date will likely be Saturday September 10.

And after that, don’t you think it’s time for another challenge?

Chapter 1 was the garage.

Chapter 2 was VictriX.

Chapter 3 is Roseville. There is going to be a new level of dedication from our coaches to invest in the CrossFit Roseville members and get them to their goals. The more dedicated you show us that you are – the more dedicated we will be to you.


In late 2010, Kyle Maynard made it through an MMA fight.

Bring a Friend

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Workout of the Day for Saturday 07/16/11*

Team competition WOD
AMRAP in 24 Minutes:
Partner 1: Run 400 Meters
Partner 2: 10 Pull-ups, 20 Push-ups, 30 PVC Overhead Squats

Come on out for a killer workout, bring a friend, and start your weekend out right!!

*Coaches reserve the right to change a workout without notice, so be flexible, be ready to work, and most important – be there!!

Friday 07/15/11

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Workout of the Day for Friday 07/15/11

4 min AMRAP:
4 Hang Squat Clean 165/110
5 Burpee

Rest 3min exactly

6 min AMRAP:
4 OHS 135/95
12 Ring Dips

Rest 3min exactly

3 min AMRAP:
Calorie Row

Having Fun

Justin Workout of the Day 5 Comments

Workout of the Day for Thursday 07/14/11

10 rounds of the triplet:
5 pull-ups
10 Push-ups
15 Squats

21 Power Clean
21 Knees to elbows
15 Power Clean
15 Knees to elbows
9 Power Clean
9 Knees to elbows

Run 1 mile

Just another 6 pm class at CrossFit Roseville. Why aren’t you here? Harden up, get in, get some, and enjoy the results. Or…..continue to grow cobwebs, get fat, get weak, and feel bad.