Heroes Among Us

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Workout of the Day for Monday 08/22/11

Warm-up: See whiteboard

Back Squat 3 x 10-12 (3 sets of 10-12 reps)

Work Capacity:
3 rounds for time of:
30 wall ball, 20/14 pounds
30 squat snatch, 75/55 pounds

100 Flutter Kicks

Endurance (Time Permitting/Athlete’s Discretion):
4×250 row, rest same time as work or do with a partner and rotate

Quads, Hamstrings, Calves – at least 1 minute each


Saturday, September 3 there will be one class.

The workout will be as follows:

“31 Heroes”

AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

What is SEALFIT Kokoro?

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Workout of the Day for Saturday 08/20/11

It’s a surprise so come on out to see what Janelle has in store for you.


SEALFIT Kokoro Camp is the world’s premier training camp for forging mental toughness and the warrior spirit. The camp is an intense crucible experience based off of the famous Navy SEAL Hell Week concept, but with a focus on teaching through experience rather than making you quit. Our mission is to develop mental toughness through 50 hours of intense physical and internal work.

The Kokoro Camp leverages cutting-edge, warrior-athlete training practices to include CrossFit (high intensity functional fitness), Leadership, Self-mastery, Awareness Development, 5 Mountain Yoga, Attention Control, Goal Setting, Stress Management, Visualization, Mission Planning, Mental Toughness and Durability Training. The program is intense. It is a 10 on a 10-point scale of difficulty and suitable for those who have been training CrossFit or for a Special Operations Selection program for some time.

“When do you get to test your heart…..ever?”

Regional, Hero, or Athlete’s Choice

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Workout of the Day for Friday 08/19/11

2010 Northwest Regional Event 1
Three rounds for time of:
10 Overhead squat, 135/95 pounds
50 Double-unders

Chris Stowe and Chris Martirano on today’s WOD – video [wmv] [mov]


Seven rounds for time of:
Run 400 meters
29 Back squat, 135/95
Enlarge image
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Until We Meet Again Gilmore Gamily

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Workout of the Day for Wednesday 08/17/11

5 rounds for time of:
10 KB Swing (70/53)
15 T2B
Run 400 meters


Come by the gym on Wednesday night between 6-8 pm to hang out and work out with Mike and Stacey before they head out to their new stomping grounds in Virginia.

Put this on your calendar: Saturday September 3 – Workout to Remember 31 Heroes 8:30 am – 10:30 am http://31heroes.com/


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Workout of the Day for Tuesday 08/16/11


Complete 5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 minutes

End the War on Fat

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Workout of the Day for Monday 08/15/11

Squat Clean into a Thruster

Thruster tri-panel [mov][wmv]


Complete 5 rounds for time:
7 Deadlifts – 315/185 lbs
21 Double Unders

Part A) Learn the squat clean into a thruster technique and go heavy if you get the technique down.

Part B), the deadlifts should be heavy, the double-unders should not be substituted with singles. If you don’t do double unders do 100 singles instead.

End the War on Fat, It could be making us sicker.

The Rest of What?

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Workout of the Day for Saturday 08/13/11

15 Thrusters 135/95
Run 200 meters
20 Thrusters 95/65
Run 400 meters
30 Thrusters 65/45
Run 800 meters

Use dumbbells okay (50/35, 40/30, 30/20)

The Rest of What?
by Janelle Deeds

Take rest;
a field that has rested
gives a bountiful crop.

~’if you are following the main site workouts or the same schedule (3 days on, 1 day off) every 4th and 8th week should be half intensity and the 12 week completely off. ‘

  • Does my trainer, coach or affiliate know about this?
  • Am I suppose to be tracking this?
  • Shouldn’t I just go in and kill it every time?
  • If so&so can do it…I don’t want to them better than me.

If you have been involved in CrossFit for a while now, you know there is a certain flavor of kool aid that we gravitate to.

You love to hate it and yet, like a wreck, you can’t help but focus on it and will rarely stay away. When all rational reasoning flies out the window and our primal instinct comes forth. It may range from I WANT! to I CAN! I WILL! I MUST! and the trials begin.

Even though we know that we shouldn’t just comply with the workouts, but the recommendations around form before weight, nutrition, mobility, recovery and playing ‘other’ sports, the concept of constantly varied can be our biggest challenge. We are motivated by the games, those spectacular athletes that push it more than we can imagine. We are in love with the blood, sweat and tears (not necessarily the salty kind), addicted to our peeps, the family we have outside our ‘nromal’ world, the clock, the suffering and always…the WOD.
 They key point here is not to get swallowed up but to truly find your strength. It may not show up in terms of weight on a bar. Allow your wins to shine through and your ‘goats’ to get some attention. CrossFit will ring your bell from the inside out. It may touch your heart, speak to your soul or your finger, knee or little toe just might be screaming at you. Sometimes I hear these questions…Why am I tired, hungry, craving, hiding, why am I not where I want to be? Even though I PR’d today, I am not satified. Yikes! What skill is that?
As I reflect on my last few years practicing CrossFit it is a good time to check in. So, best place to contemplate this is in my own stuff, if I were to take a good look at where I am, I would say that I am over due for some scheduled time off based on the calendar. BUT…I am feeling great. Body chem is stabilizing, blood work good, time off the deck has left me hydrated and feeling a few my recent workouts, but no real muscle soreness (which was not the case last month), so…I will take last week as my week off though I did more of an active recovery with those few days of sitting in sessions about our ancestral health and move on from there ;). Know the score. One of my ‘inner circle’ brought to my attention…and the rest is the most important part…my response was…the rest of what?

Ultimately, I believe awareness is the most important thing, and as a coach/trainer I instruct my athletes and clients to listen to their bodies. If not in optimal performance condition, schedule in some rest and recovery or if some rebuild is necessary, then include modification, scaling or a little periodization in the process to reach the goal. As an athlete, I AM the one responsible. CrossFit is an amazing opportunity that helps me become a better person in body, mind and spirit. It is not about just one way, hence the constantly varied that gets thrown around quite a bit. I am in it for the long haul. I don’t want injury, breakdown or even to run out of gas. I want to take full advantage of every day that I can! Having fun and reaching new levels, which means taking the years in my wisdom seriously and kicking some serious butt while staying healthy and strong.~

NOW! Let’s get to work ;)We have 12 new glorious weeks to play. ~j

Nutrition Thursday – What is ‘Paleo’?

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Workout of the Day for Friday 08/12/11

Squat Clean, 135/95 pounds
Ring Dips

Elizabeth (as Rx’d) (Annie and Greg) [wmv][mov» Sept 23 07

Allison, you are tough!!

A ‘Paleo’ approach to eating follows these guidelines:

1. Eat whole foods.

Lean meats & fish, Veggies, Fruit & Berries,Nuts. Fats & oils

2. Eliminate processed foods.


3. Eat Paleo foods to satiety.

4. FAT is your friend. (because without grains, beans, dairy, processed foods, sugar, you need calories from something).

That’s it, the rest is just details. So what kind of questions do you have? It is simple, but I am sure you want to ask a bunch of clarifying questions, so go ahead, ask in comments and I can answer as well as all of the other Paleo educated athletes at CrossFit Roseville can answer as well.

Free CrossFit Journal article: http://journal.crossfit.com/2011/07/afmullinsregionals.tpl

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Be Kinder To Yourself

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Workout of the Day for Thursday 08/11/11

Three rounds for time of:
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Sit-ups
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Good mornings, 45/35 pounds

WOD Demo with Bill GrundlerJustin Judkins and Ben Hollingshaus – video [wmv] [mov]

Kevin Montoya on today’s WOD – video [wmv] [mov]

Laura and Krista at the Blood, Sweat, and Beers trail run. Way to represent!!

Did you ever listen to how you talk to others? Did you ever listen to how you talk to yourself? If you talked to others the way you talked to yourself, you would have no friends.

Dear CrossFitter: Be Kinder to Yourself

From: Life As A Plate, Real Food Makes Life Real Good