Double Black Diamond Club

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Workout of the Day for Tuesday 05/31/11

Work up to Max Clean

then,

“Moore”
Complete as many rounds in 20 minutes as you can of:
10 Pull-up
Run 400 meters
Max rep Handstand push-up

Score = # of HSPU’s

Thanks to everyone who came out for the 2011 Memorial Day Workout at CrossFit Roseville. The above 4 athlete’s (Janelle, Brooke, Andy, and Jordan) took the Double Black Diamond Challenge and repeated the workout. Except, they went above and beyond. Not only did they do it in weight vests and plate carriers, but they did kettlebell farmer’s carries, sled pushes, body bag carry, and anything else they could find to make it harder. That is a real example of the Double Black Diamond spirit.

We now return you to our normal scheduled CrossFit programming.

Memorial Day 2011

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Workout of the Day for Memorial Day Monday 05/30/11

All are welcome to participate in CrossFit Roseville’s 2011 Memorial Day Workout. There will be scaled versions of the workout available, expert coaches on hand, and substitutions when necessary. So come out at 8 am and have some fun!!

50 Squats
Run 800 meters
40 Push-ups
Run 400 meters
30 Wallball, 20/14 pounds
Run 200 meters
20 Kettlebell Swings, 53/35 pound
Run 100 meters
10 Hang Cleans, 135/95 pounds
Run 100 meters
20 Box Jump, 24″/20″
Run 200 meters
30 Pull-ups
Run 400 meters
40 Sit-ups
Run 800 meters
50 Deadlift, 135/95 pounds

Memorial Day 2011

As you give your all to today’s workout, reflect on what you would be willing to give to your country.

Today we commemorate men and women who died while in military service to the United States. Without a doubt, you would be willing to sacrifice your life for a loved one. Possibly, some of you would even be willing to sacrifice your life for a good friend. But how many of us, if we really searched deep within ourselves, would be willing to die for your countrymen. I think most of us would, if asked to,  if the stakes were high enough, and if the cause was pure and just.

As Americans, one of our greatest strengths is the ability we have shown over 200 years to rally together as Americans to face enemy’s of freedom. The fiercer the enemy, the more forceful and unified our national response has been.

In the Bible it says, “Greater love has no one than this: to lay down one’s life for one’s friends.” (John 15:13) Why is America the greatest nation the earth has ever seen? Because when asked, we answer the call and are willing to risk all for our countrymen. Our fierce love knows no limits, as shown over and over again in our national willingness to give all, and it is the strength of American unity. Love it or leave it!~Justin

There is no quick fix, Part III

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**Reminders: 1) Saturday Night BBQ potluck at Adam and Connie’s house – sign-up at gym. 2) On Memorial Day, Monday the 30th, there will only be 1 workout from 8:30 am to 10:30 am – all visitors and friends are welcome to participate and join in our special Memorial Day workout.**

Workout of the Day for Friday 05/27/11

CrossFit Games Regionals Workout #5

“Amanda”
9-7-5
Muscle-ups
Squat Snatch (135/95)

As always, Friday’s are “Athlete’s Choice” and there will be alternates.

[youtube=http://www.youtube.com/watch?v=rtWcE3wguKY&feature=related]

There is no quick fix Part III – It’s Not Easy but It Is Worth It
~Justin

It isn’t easy to consistently show up and bring maximum effort. But if you will keep training with the right principles and just keeping working your way toward your goals, it is worth it. Just keep setting PR’s (personal records) little by little, day after day, and you will be amazed at how far you have progressed. Keep your goals in mind. Not just the short-term and specific goals, but remember your big goals about longevity, protecting quality of life, and injury prevention.

When you reach your goals – getting selected for special forces, being  a rescue swimmer, fitting into that wedding dress, running a marathon, keeping up during a game of soccer with your grandkids – then you will realize how worth it all that hard work has been.

So keep up the fight. There are no quick fix tricks. The real keys are Consistency, Effort, and reminding yourself that it may not be easy but It Is Worth It!

There Is No Quick Fix, Part II

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Workout of the Day for Thursday 05/26/11

CrossFit Games Regionals Workout #4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

There is no quick fix. Part II

Consistency is essential but effort is the driving force. For example (you know who you are), you show up all the time but you don’t do anything. Do you think you are going to get fit by bringing less than your best ? Consistency is great, but only if you are showing up and bringing full effort. Tie in effort with consistency and now you will cover ground, set PR’s, and reach your goals.

There is no quick fix. Part I

Justin Workout of the Day 5 Comments

Workout of the Day for Wednesday 05/25/11

Workout 3 from the CrossFit Games Regionals
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Obviously, most of us are going to scale this. But if it takes you 5 minutes and you didn’t do it Rx’d, you did it wrong. We are going HEAVY, stand-by for repeat, H-E-A-V-Y. Then we are going to jump. If you usually do the 20″, you do the 24″ boxes, etc.

The life of a pull-up bar is not the bad

There Is No Quick Fix, Part I
Justin Arnest

If you thought you would get fit and reach all of your fitness goals in one month because you joined a CrossFit gym, you may be realizing that this is going to take a little longer. This is not some yo-yo diet, 30 days to a new you fad type take your money and leave you the same gym. This is real fitness, real change, real performance. This is CrossFit. It will change you, it can fix you, and you will reach your goals. But, it will not be easy and it will not be quick. The sooner you realize this, the better you will be.

Consistency. The key to reaching your goals is consistency. Build up a momentum to your training. Make it a part of your schedule. Don’t let things get in the way of your workouts. Stay consistent. Just get here, even on days you feel less than 100%. Just get in here and let the coaches and the workouts do the rest. Guaranteed, if you will stay consistent you will like what happens. Skip a few workouts here and there and you lose momentum. Not only physically, but mentally.

2 x’s per week: Minimal
3 x’s per week: Adequate
4 x’s per week: Now you are talking!!
5 or more x’s per week: This is full speed ahead!!!

The same applies to your nutrition – consistency is the key! If you make a mistake just shake it off, put it behind you and do not dwell on it or beat yourself up over it, and move forward continuing to perfect your ability to make healthy and wise nutritional decisions.

The 2011 CrossFit Games Regional Workouts

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**Reminders: 1) Saturday Night BBQ potluck at Adam and Connie’s house – sign-up at gym. 2) On Memorial Day, Monday the 30th, there will only be 1 workout from 8:30 am to 10:30 am – all visitors and friends are welcome to participate and join in our special Memorial Day workout.**

Workout of the Day for Tuesday 05/24/11

For time:
Run 800 meters or Row 1000 meters
30 Handstand push-ups
Run 800 meters or Row 1000 meters

then,

Work up to:
Max Thruster

Here is a picture of last year’s affiliate team. The Southwest Regional was in Orange County. This year, Nor Cal has it’s own region and the Nor Cal Regional will be at the Santa Clara Fairgrounds. I hope you can make it down to San Jose on June 4, 5, or 6 to support this year’s team and to get inspired by the amazing CrossFit Spirit that is at all CrossFit events.~Justin

http://games.crossfit.com/features/announcing-regional-workouts

Announcing the Regional Workouts
By CrossFit on 05.19.11
Below are the individual and team workouts for the Reebok CrossFit Games Regionals.

Note: Updated as of Monday, May 23. All changes from the original post are bold.

The 2011 Reebok CrossFit Games Regional season begins on May 27 with four locations. They will take place from Friday to Sunday. Each of the three competitions (Individual Men, Individual Women, and Teams) will have two workouts per day.

Scoring for Regionals will be similar to the Open. The score for a given workout is their ranking for that workout (one point per place, low score is better). Scores for each workout are added together to get the overall score. At the end of the six workouts, athletes and teams with the lowest scores are the winners.

Individual Workouts

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 35lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Team Workouts

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3

21-15-9 reps for time of:
Deadlift (275lb / 185lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.

Movement standards and further information will be coming over the next few days.

Monday 5/23/11

Justin Workout of the Day 2 Comments

Workout of the Day for Monday 5/23/11

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 70/53 pound
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
20 Pull-ups

Dave P. – “My mind is a lot stronger.”

Justin Workout of the Day 2 Comments

Workout of the Day for Saturday 05/21/11

Coach Janelle has a good workout prepared for you. So show up at 8 am if you are a member or show up at 9 am if you are a member or if you are someone who wants to come and see what CrossFit Roseville is all about.

Dave P. Writes a quick note.

i signed up with crossfit wanting to strengthen my 70.3 triathlon times. i went for my first training ride last saturday. A quick and short 20 miler only to find that my riding buddy and I were attacked by the wind head on from every direction except behind us. There is nothing worse than riding in a headwind…the entire ride! Typically I am the one to be weakened by the hurdles that are in front of me, whether they be wind or a tough hill. My mind and body crumble at the thought of having to feel the burn of pushing through some difficulty so I end up being the one everyone is waiting for. Well, I don’t know if  3 weeks of crossfit can make me stronger and fitter but I do know that I was not the one that people were waiting for that day, at all. I do know that while the push of the wind in my face remained all I could think about were all the power cleans I had done the previous day and how I pushed myself to the limit and did not quit. What I do know is that my mind was a lot stronger and fitter and ready to conquer which translates in to a stronger performance on the bike. anyway, just a quick little story to encourage us that the training pays off both mental and physical. Thanks Justin for not counting the half dip and making me do the deep full dip! peace. ~ Dave

Dave is getting ready to emabark on some serious training for a triathlon using a blend of CrossFit Roseville and CrossFit Endurance. If you would like online custom endurance workouts you can do in addition to your 4-5 days a week of CrossFit in order to prepare you for your endurance events, see me. ~Justin

Staying in the Fight, Part 6

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Workout of the Day for Friday 05/20/11

A, B, or C – Full Speed, Full Effort, Full Intensity

A. Complete for time:
30 Shoulder to Overhead, 185/115 pounds
40 burpee bar jump
Partition work any way.

B. Two rounds for time:
20 Thruster, 115/75 pounds
20 L Pull-ups

C. “Fran”
21-15-9 reps of:
Thruster, 95/65 pounds
Pull-up

Coach’s note: Do not do more than one of these. They are very similiar. If you want to do something else, work on your ring push-ups.

What do you think, did he make this clean or not? Hint, fast elbows and receiving the bar on the shoulders – not in the wrists – is key. Ask Taylor if he got this one.

Staying in the Fight: Part Six

Mark Divine
Founder, SEALFIT

During this final segment to the Staying in the Fight SEALFIT Journal series, I want to emphasize the significance of what we’ve covered and how everyday decisions can ultimately impact whether you succeed or fail in your life’s endeavors.

A “staying in the fight” mentality is crucial for success in any endeavor. Whether you are an MMA fighter, business executive or CrossFit athlete, staying in the fight is about properly orienting your inner self at critical moments. Every race, fight, mission, business venture or crisis has critical “inflection points,” where the outcome can swing one way or the other based upon the actions (or lack thereof) of the key player.

You are that key player.

Someone wise once told me that our lives are defined by millions of tiny decisions, and only a few big ones. We tend to focus on the big ones, but it is the tiny decisions that stack up over time and define who we are. Consider the following:

Do you occasionally dilly-dally too long on an unimportant project so you have an excuse to miss that ugly looking workout? Or do you embrace the suck and lean into the tough ones, knowing that each decision to do so makes you stronger over the long haul?

If you value discipline but don’t practice discipline then it is not your value. It is just a trait you appreciate in others. Practicing a value re-enforces it until it becomes a virtue. Virtues are deeply ingrained value-based habits which require no conscious thought. When strong values are habituated into virtues, right action results in the form of good tiny decisions made throughout the day.

Bottom line: you should train daily to be mentally tough, physically prepared, emotionally deep and intuitive. Train your indomitable, never-quit spirit. Don’t wait for some miracle or distant future date to start. Make it part of every tiny decision you make here and now.

The world is a dangerous and chaotic place. Destiny favors the prepared. Living with your head buried in the sand of ignorance, denial, or non-presence is a recipe for disaster. We have all heard people complain about being in the wrong place at the wrong time. This can’t happen. Wherever you are, there you are. You are either:

* at the right place at the right time (you are present)
* or at the right place at the wrong time (your head is in the past or future)

In either case, the decisions you make at that moment will determine whether you are a loser or a hero. It simply boils down to having the mental toughness and clarity for right thought, which will lead to right action.

Don’t wish for things that are critical to living a good life. Work on making them part of you. Starting now.

Moving on to our final tips for developing your mental toughness, so you can stay in the fight… and emerge victorious every time.

Be a Team Player
Take your eyes off yourself and put them on your teammates. Don’t spend too much time looking in the mirror. Put your teammate’s needs before yours. Imagine if everyone did this. Everyone on the team would be watching your back and supporting you, while you were focused on supporting them.

Do this and you will witness something magical. Why?

1. Shared risk. When you share risk equally with teammates, your credibility and trustamong teammates goes through the roof. The accountability that comes with shared risk ensures that you act at your best, at all times. You don’t want to let your teammates down. You don’t want them to let you down. You support each other and grow together as peers.

2. Responsibility. The responsibility of having to take care of your team is enormous, but you are not alone. Because of this, you will step up your level of commitment and focus on the mission. The stakes are much higher now than just the potential for letting yourself down.

Finally, an esoteric concept called the Law of Attraction. We attract that which we focus on – subconsciously. We have discussed this at length in the section on positivity. If we take this to the team level, then we note that a positive focus on the welfare and success of our team has the energetic effect of transforming not just the team, but ourselves. What you give out, you will get back at least 10x. In turn, be an island, fly solo, and you will decrease your return by 10x. It is much easier to be mentally tough when you have a bunch of other tough people watching your back!

Embrace the Suck!
During a tough evolution, whether a workout, mission, project or crisis, everyone is experiencing the same pain. It doesn’t help you or the team to whine about it. Embrace the suck means to learn to handle abnormal levels of pain and discomfort. You don’t have to like it; you just need to learn to deal with it. Embrace it and find a way to create a positive emotional association with it. Refer to the discussion on the 3rd Mountain of Emotional Control, and also Positivity for ideas. Remember, the best things in life come with pain attached to them. The more pain, the more valuable it is.

“Fake it ’til you make it” will plant seeds of positive energy and, perhaps even humor. Finding humor and grace in painful situations is a powerful skill. Often there is much humor and beauty in sublime and challenging circumstances. Surrender to the reality of the situation – don’t fight it – flow with it.

* Find humor where others can’t
* Find beauty in misery
* Don’t fight, flow!
* Enjoy the journey despite the hardships

Thus concludes our final segment of the Staying in the Fight series. I hope you have enjoyed this new SEALFIT Journal format and can put the concepts to use immediately. I look forward to working with you all in in person. Train hard, stay focused, and be safe! Coach Divine, Founder, SEALFIT

If you like this, sign up to get on the SEALFIT mailing list. http://www.sealfit.com/