That was cool.

Justin Workout of the Day 3 Comments



*Today at 3 pm – a quick talk about Goal Setting. Come on out if you can make it.**

Workout of the Day for 11/14/11



Baseline:  ROM Drills.  21 – 15 – 9 Wall Balls, Hand Release Push-ups, Air Squats

Work Capacity:  with 20# vest, for time do:

  • Run 1 mile
  • 50 x Burpees
  • Row 2,000 Meters
  • 50 x Burpees
  • Run 1 mile

Durability:  200 sit-ups.  Warrior Yoga Hip Mobility drill.

I’ve learned a lot from SEALFIT the past 13 months. I’ll write-up some stuff about it soon. I think we can all benefit from paying attention to what SEALFIT is doing. I was pretty stoked to see my name on their SEALFIT wod on Saturday the 12th. We’ll do it just a little bit different so everyone gets access to the rowing piece.

Freedom Gone Bad was a success. Thanks to everyone who came out yesterday!

65 people worked out and raised almost $1,500 for International Justice Misson. Well done Stephanie and Lisa for organizing this kick ass event! Josh S. from CrossFit East Sacramento was way out in front of everyone with 359, while Connie S from CrossFit Roseville represented CFRV on the lady’s side.


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Workout of the Day for Saturday 11/12/11

11 rounds of:
11 Pull-ups
11 Squat Cleans, 95/65 pounds
Run 260 meters

No Veteran’s Day weekend at CrossFit Roseville would be complete without a hero WOD. So enjoy this one with a partner, or even a third person, because on Veteran’s Day, Americans are reminded that we don’t stand alone.

Come out On Sunday at 10 AM. There is room. We are raising money for International Justice Mission.

Register Here


Freedom Gone Bad – Support IJM

Justin Workout of the Day 3 Comments

  Workout of the Day for Friday 11/11/11

Back Squat 3 (70%) – 3 (80%) – 3 (90%)

Work Capacity
Deadlift, 225/155
Handstand Push-up

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).

WOD Demo with Laurie Galassi and Annie Sakamoto – video [wmv] [mov]

Freedom Gone Bad is On Sunday

Will come, pay $15 to workout, and help us raise money for International Justice Mission?

Register Here

What would you do if the laws designed to protect you and your family were never enforced? What would you do if criminals terrorized your community without any fear of consequences?

For many of the children and families IJM serves, this is reality. But there is hope: traffickers, rapists, slave-owners are going to jail for their crimes. So far this year, more than 100 suspects have been arrested as a result of IJM investigations.

Victims deserve justice. We’re fighting for it. Learn more about IJM’s work to protect communities and hold criminals accountable.


Do you know the people you workout with?

Justin Workout of the Day 8 Comments

Workout of the Day for Thursday 11/10/11

As many rounds as possible in 20 minutes of:
5 Kettlebell/Dumbbell Swing, 53/35 pounds
10 hand release push-ups
20 lunge (alternating for total of 10 left and 10 right)

Do you want to work out at CrossFit Roseville? Here’s your chance to prove it. A big bad warm-up followed by a big bad workout. If you’re not into it, move along. If you are not willing to give CrossFit Roseville an authentic try then why are you here? Don’t waste your time or ours. If you are only here because you got a “killer” deal and you have no intention of continuing with CrossFit Roseville you probably won’t get it and this is not the gym for you. There’s some gyms around that will be right for you, email me and I can help you find them. Then, 6 months from now, when you look the same (or worse), look at those that have been training at CrossFit Roseville for the same amount of time and think about where you could have been if you had trained with us. Also, we will be raising the rates for new members soon. All existing members rates will be grandfathered in and will not change. If you know people who have been thinking about joining, now is the time for them to join. If they wait too long and start after the rate change, there will be no discounts regardless of what their friends pay. ~ Justin A., SEALFIT Tier 2 Coach


Phil Black, former Navy SEAL and one of the coaches at the Kokoro camp I completed, had a great article on his Fit Deck website.

What Kind of friends do you have?

Since when did the word “friend” come to mean so much more than just your next door neighbor you used to skip rope with every day?

The word “friend” is all over the place these days. Facebook is slowly changing the concept of what a “friend” and “friending” is.  “Friend” is likely on its way to becoming a verb (just like google and xerox). Remember that old sitcom “Friends”? What do we make of this?

I’d like to present one way of categorizing “friends” and challenge you to think about the friends in your life.

  • old friends – friends who you don’t correspond with anymore
  • maintenance friends – friends that you send holiday cards to
  • growth friends – friends that know intimate details of your life; you talk to them several times a week; they know your personality better than some of your family members; they know your habits, quirks, and shortcomings; you go to great lengths to see them face-to-face as often as possible; you tell them everything about yourself; you can count on them anytime, anywhere; having them in your life makes your life more abundant, joyful, and complete; they challenge you to grow; they tell you the truth even when it hurts; they provide a safe refuge no matter what your predicament; they are an integral part of your life; your life would not be the same without them; and of course, you do the same for them.

How would you break down the friends in your life against these categories?

I submit that 90% of your time should be cultivating your “growth” friends. The others don’t take up much time anyway. Spend your time and energy on the friends that move the needle for you. How many growth friends do you have?

Americans, on average, have 2-3 growth friends. High performers likely have closer to five. A person probably maxes out at about 10 growth friends before they run out of time and energy to maintain such deep relations.

Obviously, there is no right answer to this question. People have different levels of friendships at different stages of their lives. A single mom raising four children will presumably have less time to cultivate such deep relationships than a 65-year old retired executive who lives on a golf course. This isn’t really the point.

The reason I bring this up is just to poke you a little bit to think about your friendships and the depth and breadth of these connections. A great deal of our happiness over time hinges on our “relationships” and “connections” to others (far more than the amount of money we make).

Be careful about feeling “connected” to the world just because you have 379 Facebook “friends.” The better gauge of your connectedness with humanity may be how many of these friends are growth friends? How many of these friends are helping you move the needle of life?

At this stage of my life, I have two growth friends. They mean the world to me. My life would not be the same without them.  I often wonder if that’s enough? Am I lame? Should I have more? I’m almost below average after all. As I said, there is no right or wrong answer. I’m happy where I am, but it’s something that I will be monitoring over time.

Also, remember that you don’t just “have” friends, you “generate” friends – especially growth friends. Friends just don’t appear in your life. It takes work from both ends.

Don’t fall into the trap of not having more friends because “no one calls you.” If you don’t call them and they don’t call you – then obviously there’s an implicit understanding of the relationship. If you want to expand your list of growth friends, you need to work at it. Pick up the phone.

I hope this gives you something to think about. After all, our lives are greatly enhanced by the relationships and connections we make with others. They have far more bearing on our lives than the square footage of our homes, the type of car we drive, or our title at work.

Here’s a tip for building more friends. Instead of watching Wheel of Fortune, put a gift bag together, walk over to your neighbor’s house, knock on the door with your knuckles, and ask them if they have a few minutes to sit and talk. You may be surprised what you discover about the strangers next door.

Until next week, Keep the Edge.

Phil (FitDeck Founder)

Born to Run

Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 11/09/11

As Many Rounds as Possible in 15 minutes of:
Power Clean and Jerk, 115/80 pounds

Athlete continues adding 5 reps per round until time expires.


Lot’s of buzz about this article which appeared in the New York Times a week ago. If you haven’t read Born to Run by Christopher McDougall, the same author as this article, it is worth a read. ~Justin

The Once and Future Way to Run

November 2, 2011
The Once and Future Way to Run
When you’re stalking barefoot runners, camouflage helps. “Some of them get kind of prancy when they notice you filming,” Peter Larson says. “They put on this notion of what they think barefoot running should be. It looks weird.” Larson, an evolutionary biologist at Saint Anselm College in New Hampshire who has been on the barefoot beat for two years now, is also a stickler about his timing. “You don’t want to catch them too early in a run, when they’re cold, or too late, when they’re tired.”

If everything comes together just right, you’ll be exactly where Larson was one Sunday morning in September: peeking out from behind a tree on Governors Island in New York Harbor, his digital video camera nearly invisible on an ankle-high tripod, as the Second Annual New York City Barefoot Run got under way about a quarter-mile up the road. Hundreds of runners — men and women, young and old, athletic and not so much so, natives from 11 different countries — came pattering down the asphalt straight toward his viewfinder.

About half of them were actually barefoot. The rest wore Vibram FiveFingers — a rubber foot glove with no heel cushion or arch support — or Spartacus-style sandals, or other superlight “minimalist” running shoes. Larson surreptitiously recorded them all, wondering how many (if any) had what he was looking for: the lost secret of perfect running.

It’s what Alberto Salazar, for a while the world’s dominant marathoner and now the coach of some of America’s top distance runners, describes in mythical-questing terms as the “one best way” — not the fastest, necessarily, but the best: an injury-proof, evolution-tested way to place one foot on the ground and pick it up before the other comes down. Left, right, repeat; that’s all running really is, a movement so natural that babies learn it the first time they rise to their feet. Yet sometime between childhood and adulthood — and between the dawn of our species and today — most of us lose the knack.

We were once the greatest endurance runners on earth. We didn’t have fangs, claws, strength or speed, but the springiness of our legs and our unrivaled ability to cool our bodies by sweating rather than panting enabled humans to chase prey until it dropped from heat exhaustion. Some speculate that collaboration on such hunts led to language, then shared technology. Running arguably made us the masters of the world.

So how did one of our greatest strengths become such a liability? “The data suggests up to 79 percent of all runners are injured every year,” says Stephen Messier, the director of the J. B. Snow Biomechanics Laboratory at Wake Forest University. “What’s more, those figures have been consistent since the 1970s.” Messier is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year. “It’s become a serious public health crisis.”

Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.”

Two years ago, in my book, “Born to Run,” I suggested we don’t need smarter shoes; we need smarter feet. I’d gone into Mexico’s Copper Canyon to learn from the Tarahumara Indians, who tackle 100-mile races well into their geriatric years. I was a broken-down, middle-aged, ex-runner when I arrived. Nine months later, I was transformed. After getting rid of my cushioned shoes and adopting the Tarahumaras’ whisper-soft stride, I was able to join them for a 50-mile race through the canyons. I haven’t lost a day of running to injury since.

“Barefoot-style” shoes are now a $1.7 billion industry. But simply putting something different on your feet doesn’t make you a gliding Tarahumara. The “one best way” isn’t about footwear. It’s about form. Learn to run gently, and you can wear anything. Fail to do so, and no shoe — or lack of shoe — will make a difference.

That’s what Peter Larson discovered when he reviewed his footage after the New York City Barefoot Run. “It amazed me how many people in FiveFingers were still landing on their heels,” he says. They wanted to land lightly on their forefeet, or they wouldn’t be in FiveFingers, but there was a disconnect between their intentions and their actual movements. “Once we develop motor patterns, they’re very difficult to unlearn,” Larson explains. “Especially if you’re not sure what it’s supposed to feel like.”

The only way to halt the running-injury epidemic, it seems, is to find a simple, foolproof method to relearn what the Tarahumara never forgot. A one best way to the one best way.

Earlier this year, I may have found it. I was leafing through the back of an out-of-print book, a collection of runners’ biographies called “The Five Kings of Distance,” when I came across a three-page essay from 1908 titled “W. G. George’s Own Account From the 100-Up Exercise.” According to legend, this single drill turned a 16-year-old with almost no running experience into the foremost racer of his day.

I read George’s words: “By its constant practice and regular use alone, I have myself established many records on the running path and won more amateur track-championships than any other individual.” And it was safe, George said: the 100-Up is “incapable of harm when practiced discreetly.”

Could it be that simple? That day, I began experimenting on myself.

When I called Mark Cucuzzella to tell him about my find, he cut me off midsentence. “When can you get down here?” he demanded.

“Here” is Two Rivers Treads, a “natural” shoe store sandwiched between Maria’s Taqueria and German Street Coffee & Candlery in Shepherdstown, W.Va., which, against all odds, Cucuzzella has turned into possibly the country’s top learning center for the reinvention of running.

“What if people found out running can be totally fun no matter what kind of injuries they’ve had?” Cucuzzella said when I visited him last summer. “What if they could see — ” he jerked a thumb back toward his chest — “Exhibit A?”

Cucuzzella is a physician, a professor at West Virginia University’s Department of Family Medicine and an Air Force Reserve flight surgeon. Despite the demands of family life and multiple jobs, he still managed enough early-morning miles in his early 30s to routinely run marathons at a 5:30-per-mile pace. But he constantly battled injuries; at age 34, severe degenerative arthritis led to foot surgery. If he continued to run, his surgeon warned, the arthritis and pain would return.

Cucuzzella was despondent, until he began to wonder if there was some kind of furtive, Ninja way to run, as if you were sneaking up on someone. Cucuzzella threw himself into research and came across the work of, among others, Nicholas Romanov, a sports scientist in the former Soviet Union who developed a running technique he called the Pose Method. Romanov essentially had three rules: no cushioned shoes, no pushing off from the toes and, most of all, no landing on the heel.

Once Cucuzzella got used to this new style, it felt suspiciously easy, more like playful bouncing than serious running. As a test, he entered the Marine Corps Marathon. Six months after being told he should never run again, he finished in 2:28, just four minutes off his personal best.

“It was the beginning of a new life,” Cucuzzella told me. “I couldn’t believe that after a medical education and 20 years of running, so much of what I’d been taught about the body was being turned on its head.” Two weeks before turning 40, he won the Air Force Marathon and has since completed five other marathons under 2:35. Shortly before his 45th birthday this past September, he beat men half his age to win the Air Force Marathon again. He was running more on less training than 10 years before, but “felt fantastic.”

When he tried to spread the word, however, he encountered resistance. At a Runner’s World forum I attended before the Boston Marathon in April 2010, he told the story of how he bounced back from a lifetime of injuries by learning to run barefoot and relying on his legs’ natural shock absorption. Martyn Shorten, the former director of the Nike Sports Research Lab who now conducts tests on shoes up for review in Runner’s World, followed him to the microphone. “A physician talking about biomechanics — I guess I should talk about how to perform an appendectomy,” Shorten said. He then challenged Cucuzzella’s belief that cushioned shoes do more harm than good.

No matter. Cucuzzella went home and began hosting his own conferences. Peter Larson traveled from New Hampshire for Cucuzzella’s first gathering on a snowy weekend this past January. “I was a bit curious about how many people might show up to such an event in rural West Virginia,” Larson says. “Were the panelists going to outnumber the audience?” In fact, more than 150 attendees crowded right up to the dais.

Since then, West Virginia has become a destination for a growing number of those who are serious about the grass-roots reinvention of running. Galahad Clark, a seventh-generation shoemaker who created the Vivobarefoot line, flew in from London with the British running coach Lee Saxby for a one-day meeting with Cucuzzella. International researchers like Craig Richards, from Australia, and Hiro Tanaka, chairman of Exercise Physiology at the University of Fukuoka, have also visited, as well as scientists from a dozen different American states.

“He has turned a small town in an obese state into a running-crazed bastion of health,” Larson says. “Mark’s effort in transforming Shepherdstown is a testament to what a single person can accomplish.”

Not that he has everything figured out. I was at one of Cucuzzella’s free barefoot running clinics in May when he confronted his big problem: how do you actually teach this stuff? He had about 60 of us practicing drills on a grassy playground. “Now to run,” he said, “just bend forward from the ankles.” We all looked down at our ankles.

“No, no,” Cucuzzella said. “Posture, remember? Keep your heads up.”

We lifted our heads, and most of us then forgot to lean from the ankles. At that moment, a young girl flashed past us on her way to the monkey bars. Her back was straight, her head was high and her bare feet skittered along right under her hips.

“You mean like — ” someone said, pointing after the girl.

“Right,” Cucuzzella said. “Just watch her.”

So what ruined running for the rest of us who aren’t Tarahumara or 10 years old?

Back in the ’60s, Americans “ran way more and way faster in the thinnest little shoes, and we never got hurt,” Amby Burfoot, a longtime Runner’s World editor and former Boston Marathon champion, said during a talk before the Lehigh Valley Half-Marathon I attended last year. “I never even remember talking about injuries back then,” Burfoot said. “So you’ve got to wonder what’s changed.”

Bob Anderson knows at least one thing changed, because he watched it happen. As a high-school senior in 1966, he started Distance Running News, a twice-yearly magazine whose growth was so great that Anderson dropped out of college four years later to publish it full time as Runner’s World. Around then, another fledgling operation called Blue Ribbon Sports was pioneering cushioned running shoes; it became Nike. Together, the magazine and its biggest advertiser rode the running boom — until Anderson decided to see whether the shoes really worked.

“Some consumer advocate needed to test this stuff,” Anderson told me. He hired Peter Cavanagh, of the Penn State University biomechanics lab, to stress-test new products mechanically. “We tore the shoes apart,” Anderson says. He then graded shoes on a scale from zero to five stars and listed them from worst to first.

When a few of Nike’s shoes didn’t fare so well in the 1981 reviews, the company pulled its $1 million advertising contract with Runner’s World. Nike already had started its own magazine, Running, which would publish shoe reviews and commission star writers like Ken Kesey and Hunter S. Thompson.

“Nike would never advertise with me again,” Anderson says. “That hurt us bad.” In 1985, Anderson sold Runner’s World to Rodale, which, he says, promptly abolished his grading system. Today, every shoe in Runner’s World is effectively “recommended” for one kind of runner or another. David Willey, the magazine’s current editor, says that it only tests shoes that “are worth our while.” After Nike closed its magazine, it took its advertising back to Runner’s World. (Megan Saalfeld, a Nike spokeswoman, says she was unable to find someone to comment about this episode.)

“It’s a grading system where you can only get an A,” says Anderson, who went on to become the founder and chief executive of Ujena Swimwear.

Just as the shoe reviews were changing, so were the shoes: fear, the greatest of marketing tools, entered the game. Instead of being sold as performance accessories, running shoes were rebranded as safety items, like bike helmets and smoke alarms. Consumers were told they’d get hurt, perhaps for life, if they didn’t buy the “right” shoes. It was an audacious move that flew in the face of several biological truths: humans had thrived as running animals for two million years without corrective shoes, and asphalt was no harder than the traditional hunting terrains of the African savanna.

In 1985, Benno Nigg, founder and currently co-director of the University of Calgary’s Human Performance Lab, floated the notion that impact and rear-foot motion (called pronation) were dangerous. His work helped spur an arms race of experimental technology to counter those risks with plush heels and wedged shoes. Running magazines spread the new gospel. To this day, Runner’s World tells beginners that their first workout should be opening their wallets: “Go to a specialty running store . . . you’ll leave with a comfortable pair of shoes that will have you running pain- and injury-free.”

Nigg now believes mistakes were made. “Initial results were often overinterpreted and were partly responsible for a few ‘blunders’ in sport-shoe construction,” he said in a speech to the International Society of Biomechanics in 2005. The belief in the need for cushioning and pronation control, he told me, was, in retrospect, “completely wrong thinking.” His stance was seconded in June 2010, when The British Journal of Sports Medicine reported that a study of 105 women enrolled in a 13-week half-marathon training program found that every single runner who was given motion-control shoes to control excess foot pronation was injured. “You don’t need any protection at all except for cold and, like, gravel,” Nigg now says.

Of course, the only way to know what shoes have done to runners would be to travel back to a time when no one ever wore them. So that’s what one anthropologist has effectively done. In 2009, Daniel Lieberman, chairman of Harvard’s human evolutionary biology department, located a school in Kenya where no one wore shoes. Lieberman noticed something unusual: while most runners in shoes come down hard on their heels, these barefoot Kenyans tended to land softly on the balls of their feet.

Back at the lab, Lieberman found that barefoot runners land with almost zero initial impact shock. Heel-strikers, by comparison, collide with the ground with a force equal to as much as three times their body weight. “Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain.”

Lieberman, who is 47 and a six-time marathoner, was so impressed by the results of his research that he began running barefoot himself. So has Irene Davis, director of Harvard Medical School’s Spaulding National Running Center. “I didn’t run myself for 30 years because of injuries,” Davis says. “I used to prescribe orthotics. Now, honest to God, I run 20 miles a week, and I haven’t had an injury since I started going barefoot.”

Last fall, at the end of a local 10-mile trail race, I surprised myself by finishing five minutes faster than I had four years ago, when I was in much better shape. I figured the result was a fluke — until it happened again. No special prep, awful travel schedule and yet a personal best in a six-mile race.

“I don’t get it,” I told Cucuzzella this past June when we went for a run together through the Shepherd University campus in Shepherdstown. “I’m four years older. I’m pretty sure I’m heavier. I’m not doing real workouts, just whatever I feel like each day. The only difference is I’ve been 100-Upping.”

It was five months since I discovered W.S. George’s “100-Up,” and I’d been doing the exercise regularly. In George’s essay, he says he invented the 100-Up in 1874, when he was an 16-year-old chemist’s apprentice in England and could train only during his lunch hour. By Year 2 of his experiment, the overworked lab assistant was the fastest amateur miler in England. By Year 5, he held world records in everything from the half-mile to 10 miles.

So is it possible that a 19th-century teenager succeeded where 21st-century technology has failed?

“Absolutely, yes,” says Steve Magness, a sports scientist who works with top Olympic prospects at Nike’s elite “Oregon Project.” He was hired by Alberto Salazar to create, essentially, a squad of anti-Salazars. Despite his domination of the marathon in the ’80s, Salazar was plagued with knee and hamstring problems. He was also a heel-striker, which he has described as “having a tire with a nail in it.” Magness’s brief is to find ways to teach Nike runners to run barefoot-style and puncture-proof their legs.

“From what you’re telling me, it sounds promising,” Magness told me. “I’d love to see it in action.”

Mark Cucuzzella was just as eager. “All right,” he said in the middle of our run. “Let’s get a look at this.” I snapped a twig and dropped the halves on the ground about eight inches apart to form targets for my landings. The 100-Up consists of two parts. For the “Minor,” you stand with both feet on the targets and your arms cocked in running position. “Now raise one knee to the height of the hip,” George writes, “bring the foot back and down again to its original position, touching the line lightly with the ball of the foot, and repeat with the other leg.”

That’s all there is to it. But it’s not so easy to hit your marks 100 times in a row while maintaining balance and proper knee height. Once you can, it’s on to the Major: “The body must be balanced on the ball of the foot, the heels being clear of the ground and the head and body being tilted very slightly forward. . . . Now, spring from the toe, bringing the knee to the level of the hip. . . . Repeat with the other leg and continue raising and lowering the legs alternately. This action is exactly that of running.”

Cucuzzella didn’t like it as a teaching method — he loved it. “It makes so much physiological and anatomical sense,” he said. “The key to injury-free running is balance, elasticity, stability in midstance and cadence. You’ve got all four right there.”

Cucuzzella began trying it himself. As I watched, I recalled another lone inventor, a Czechoslovakian soldier who dreamed up a similar drill: he’d throw dirty clothes in the bathtub with soap and water, then jog on top. You can’t heel strike or overstride on slippery laundry. There’s only one way to run in a tub: the one best way.

At the 1952 Olympics, Emil Zatopek became the only runner ever to win gold medals in all three distance events: 5,000 meters, 10,000 meters and the marathon, the first he ever ran. Granted, “the Human Locomotive” wasn’t a pretty sight. During his final push to the finish line, his head would loll and his arms would grab at the air “as if he’d just been stabbed through the heart,” as one sportswriter put it.

But from the waist down, Zatopek was always quick, light and springy, like a kid swooping across a playground — or like this once-arthritic physician in front of me, laughing with excitement as he hopped up and down in his bare feet in a parking lot.

Christopher McDougall is the author of “Born to Run: A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen.”

Editor: Dean Robinson

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Amanda, you ain’t seen nothing yet!!

Justin Workout of the Day 4 Comments

Workout of the Day for Tuesday 11/08/11

Are you ready for Tabata Double Unders? DU demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]

5 (70%) – 5 (80%) – 5  (90%)

Work Capacity
Run 800 meters
15 Hang Squat Snatch, 95/65 pounds
Run 800 meters
15 Mid-thigh Squat Snatch, 115/80 pounds
Run 800 meters
15 Squat Snatch, 135/95 pounds

Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs.

WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment – video [wmv] [mov] [youtube=]


Check Your Calendar

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 11/07/11

Press 3 (70%) – 3 (80%) – 3 (90%)

Work Capacity
4 burpees to start and on the minute every minute until completion of:
20 thrusters, 95/65 pounds
20 sumo deadlift high pull, 95/65 pounds
20 push press, 95/65 pounds
20 overhead squat, 95/65 pounds
20 front squat, 95/65 pounds

Check your calendars and see if any of these events fit in.

Sunday November 13 – Freedom Gone Bad at CrossFit Roseville
10 am to 2 pm. Click Here to sign up. Click Here to see more information no the facebook page. All are welcome.

Saturday November 19 – Olympic Lifting with USAW Coach Paul Doherty at the Sacramento High School Gym
10 am – 12 pm     $25
There is a limited amount of space. First to pay get a spot. Check or cash to Justin at CrossFit Roseville, or if you credit card is on file, email me and I can charge it that way.

Saturday November 26th – Boxgiving at CrossFit Roseville.
2 pm – whenever Workout and potluck feast.
This is an event planned by our dynamic CEO’s (Chief Entertainment Officers) Adam and Connie, so you know it will be good!!

Saturday December 3 – Gymnastics Skills and Drills at CrossFit Good Times
Roger Harrell, former elite gymnast and owner of CrossFit Marin mixes expert gymnastics coaching with expert CrossFit coaching. Head over to CrossFit Goodtimes and work on your skills.

Thursday December 8 – CrossFit Roseville Christmas Party
6:00 – 8:00pm Potluck and gift game.
RSVP for the Christmas party by using the Facebook Event Page so we can get an accurate count for food. What?!?! Not a fan of CrossFit Roseville on Facebook? Click Here then click “Like”.

Saturday December 10 – Death By Barbell CrossFit Roseville Field Trip to LaLanne Fitness in San Francisco 
10 am – 1 pm. Starts at LaLanne Fitness with the Death by Barbell 8 Week Challenge then we’ll have some fun in the city. Some might even stay the night before heading back to Roseville.

But, if San Francisco is to far to go, consider the Yolo Holiday CrossFit Classic at CrossFit West Sacramento on the same day Saturday Dec 10. Click Here to register at eventbrite. Click Here to get more information on the facebook page.

Friday – Saturday August 3 -4, 2012 – Cascade Lakes Relay
12 of us run 216 miles from Diamond Lake Resort to Bend Oregon. The Cascade Lakes Relay runs through the day and night as teams complete 36 continuous legs varying in length from 2.5 – 8.7 miles on some of the most diverse terrain Oregon can muster.

Putting Life Back Together

Justin Workout of the Day 12 Comments

Workout of the Day for Thursday 11/03/11

Bench Press 5 (65%) – 5 (75%) – 5 (85%)

Work Capacity
Run 400 Meters

15 Thrusters, DB:50/35, BB:115/75
5 Burpees
10 Thrusters, DB:50/35, BB:115/75
10 Burpees
5 Thrusters, DB:50/35, BB:115/75
15 Burpees

Run 400 meters

I asked Cherise if I could copy here email here because I think this could inspire and encourage others who are going through tough times. If you have gone through some tough stuff, and CrossFit Roseville helped you through it, let me know. Your transformation just may be the thing that someone needs to hear.

I’m sure you read or hear about a lot of the positive changes that you and your staff have been a part of in the lives of the people you coach everyday. My gratitude to you and all the coaches of CrossFit Roseville makes me feel blessed and overwhelmed so I was glad when you asked for some positive feedback.
Everyone knows about my child’s illness. What I haven’t shared with most is that I didn’t deal with it well. I fell back into old patterns of self defeating and negative talk and went full spectrum with a relapse of bulimia. Being a pretty internal person anyhow, it was easy to hide, even from my spouse. I even managed to turn him into an ultramarathoner because the disorder started taking over my exercise habits and running was the only time we would spend together.
I became increasingly bitter. It got to the point where I couldn’t be around people, didn’t want to be part of any conversations, I didn’t even want people looking at me. I’m still a bit of a social cripple, but it’s getting better!
In March of this year, done with chemo, limb salvages, body casts, infusions, transfusions, other various life saving measures and a new diagnosis of Congestive Heart Failure from the treatment itself; I found myself living in the wake of one heck of a mess. I had burned so many bridges that I had about 3 friends left and a couple of family members. No one else was left standing.
I started hearing about CrossFit and I started checking into nearby locations. I will admit, I was originally put of by cost. I already had a 1yr paid in full at another “Globo-Gym” and at that moment, couldn’t justify it.
Then with the month of April came a giant bottle of prozac from my primary care physician. That afternoon as I was feverishly tabbing back and forth between webmd prozac side effects and the victrix page, I decided to put the prozac away and I emailed you instead.
I think it was the most responsible thing I could have done. I have met some of the most caring and wonderful people. I have also halted all of that other silly behavior. I look forward to being a part of something again.
Thank you so much for being a part of me putting my life back together even better than it was before.

5/3/1 Time

Justin Workout of the Day 5 Comments

Workout of the Day for Monday 10/31/11

Press 5 (65%) – 5 (75%) – 5 (85%)

Work Capacity
Complete three rounds for time of:
21 Snatch, 75/55 pounds
21 Chest to Bar Pull-ups
These are squat not power snatches.

50 Leg Levers, 50 Mountain Climbers


November will be Wendler 5-3-1 week.
CrossFit Roseville will run a cycle of the Wendler 5-3-1 strength progression over the next 4 weeks. We’ve done this before and with variations. This time, it is strictly going to be “by the book”.

Monday – Press
Tuesday – Deadlift
Wednesday – Bench Press
Friday – Back Squat

Week 1: 5 reps at 65%*, 5 reps at 75%, 5 or more** at 85%

Week 2: 3 reps at 70%, 3 reps at 80%, 3 or more at 90%

Week 3: 5 reps at 75%, 3 reps at 85%, 1 or more at 95%

Week 4: 5 reps at 40%, 5 reps at 50%, 5 reps at 60% – this is a deload week

*65% of your 1 rep max, however we will use 90% of your recorded one rep max per the reasoning outlined in Jim Wendler’s ebook. Basically, we are doing this so that we don’t overtrain/under recover and since we will be destroying our work capacity daily, this conservative approach will serve us well.

** On the last set, you do as many reps as you can possible do. You do not stop until you collapse.

If you don’t know what your current max loads are, do your best to estimate. If you know your max, I created a spreadsheet for your use. Come to class, report your maxes to me, and I will print your training guide for November. If everyone comes to me and wants to take 15 minutes discussing what you think your max is, we will all stop what we are doing and do 100 burpees. It should take us 30 seconds to plug-in your numbers, hit print, and move on.

Beginning in December, we will modify slightly and continue with another strength program or version of this one.

Fore more information on this, buy Jim Wendler’s ebook.

I and excited about the next several months of training, the fundraiser, the new equipment on the way, the new people, the holidays, the newly certified coaches. It’s going to be a great season at CrossFit Roseville and I am glad you are all going to be a part of it. If you  get a chance, please send me an email ( letting me know how you are doing, what things CrossFit Roseville is doing right, and what things CrossFit Roseville needs to do better. I need constructive criticism on all of our coaches and I will keep things anonymous. I’m looking forward to the future……In fitness, Justin