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

[vimeo http://vimeo.com/31240369]

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 (justin@rosevillecrossfit.com) 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

Say Hello to a New CrossFit Roseville Coach

Justin Workout of the Day 6 Comments

Workout of the Day for Saturday 10/30/11

“Whatcha Gonna Do”
4 Rounds
20 Swings
30 Push ups
40 Squats
Run 400 meters

If you have ever worked out with Connie, then you know how contagious and inspiring her passion for CrossFit can be. Did you know she is Roseville’s newest CrossFit Certified Instructor?

Congratulations to Connie, Brook, and all of our recently CrossFit Certified coaches.

Interview with Annie Sakamoto – video [wmv] [mov]

Learning, Coaching, Living

Justin Workout of the Day 4 Comments

Workout of the Day for Thursday 10/28/11

Snatch 1-1-1-1-1-1-1 reps

Work Capacity
As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possible), 185/115 pounds
10 Push Ups
10 Jump Touches – 24″/18″

I’ve been hard at work coaching a dozen of the highest quality business professionals I’ve ever met. We’ve been hitting 3 wod’s a day at CrossFit Upcountry, at the beach, and even inside a volcanic crater between their business development sessions with Joe Stumpf at the Build Your Body Build Your Business – 5 Day Maui Intensive. These people have exhibited an amazing amount of work capacity and inner drive. I’ve been sitting in on the business development sessions as well and I have been inspired for what is possible at CrossFit Roseville. I’m looking forward to taking this inspiration and delivering it to you all as we forge ahead with creating the best CrossFit gym in the Sacramento area.

I even made the webpage of CrossFit Upcountry with a PR on a max set of pull-ups.


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Workout of the Day for Wednesday 10/26/11

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20/14 pound ball

10 Toes to bar

10 Box jumps, 24″/20″ box


Are you a warrior?

Justin Workout of the Day 6 Comments

Workout of the Day for Tuesday 10/25/11

3-3-3 reps

Work Capacity
9 Clean and Jerk, 155/105
Run 800 meters
15 Clean and Jerk, 135/95
run 600 meters
21 Clean and Jerk, 95/65
run 400 meters

Mother Teresa waged a nearly lifelong battle with feelings of spiritual failure and unworthiness

Are you a warrior?

All great civilizations have had warrior cultures. America has a warrior culture, albeit a very young one. But the warrior spirit that lives in many of us is not just limited to the application of violence and war. There are many battles to fight in life and having a warrior spirit is key.

That unbeatable spirit you have inside of you, that part of you that will never quit, that part of you that goes for big goals, that is what I mean by warrior spirit.

Accept the fact that you are warrior and start approaching your life as a warrior.

Be Aggressive – Make a vigorous energetic effort to meet your goals. Channel and use your effort, force, energy, drive, and focus.

Be Goal Oriented and Value Driven –  Set goals for yourself, physically, spiritually, financially, relationally. Set the goals, then get after it. Have you thought about what values drive your life? Have you written a personal mission statement?

Be Mindful – Stay focused, be aware, learn, grow, pursue understanding, eliminate distractions, seize the day. Study and practice the methods to achieving your goals.

Be Flexible – Your workouts and your life are not always going to go as you planned. Get over it, roll with it, adapt and overcome.

Be Simple – Simplify your life because it will help you stay focused on the things you have determined are important for you. Clutter, excessive reliance on technology, and complications steel your attention and energy.

Move Forward – Seriously, make up your mind already and ‘Just Do It’. Start moving in a direction, you can always change directions and change the plan if you need to but for God’s sake make a plan and start moving!! Paralysis by analysis. waiting, etc. are all just avoidance mechanisms. Take the first step and create some momentum.

Face Your Fears – Make yourself face and overcome the things that scare you.

Pursue the Black Diamond Life – In all areas of your life start learning what it means to live and move as an ‘expert’. Don’t stumble through life as a ‘beginner’, pursue a higher level of life. The black diamond life is a symbol of living at the advanced level.

Let Your Yes Be Yes and Your No Be No – If you say you are going to do something, do it. If you start it, finish it. Let your word be your bond.

Pursue Discipline – There are no quick fixes in life. There are no magic pills or secret formulas. The key to getting the goal is through consistent self-discipline and self-control. Don’t let yourself become addicted to anything. Discipline yourself mentally and physically. Get comfortable being uncomfortable. Pain is weakness leaving the body.

Master Your Emotions – Don’t let your emotions run your life. Stay objective when your dealing with hard stuff. Keep your perspective (friends can help with this!).

Don’t Let People Push You Around – Learn how to establish boundaries and enforce them.

Find Inspiration – Who/what inspires your spirit? Movies, books, people ? Is there someone who seems to consistently pump you up? Is there a movie that inspires you to go for your goals?

Find a Place to Challenge Your Warrior Spirit – CrossFit Roseville!!! Hard CrossFit workouts can be great symbolic challenges. And there is also….SEALFIT Kokoro…..for the ultimate warrior spirit challenge.

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.