Have you improved? Testing Round 2, Day 1

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To Test on Monday 06/05/11

Maximum Effort on the following:

400 meter run

Max Deadlift

Push-ups (2 minutes)

Squats (2 minutes)

1 mile run

CrossFit VictriX/Roseville 2011 CrossFit Games NorCal Region Affiliate Competition 21st Place. What a weekend!! You can see more photos by going here CrossFit Roseville facebook page , press “like”, and then view the photo album (or add your photos).

Testing Round 2

It’s been crazy lately. Have you noticed the rise in intensity over the last several weeks? It’s time to test yourself. 3 months ago, we got our bodyfat tested and did a week of testing various performance measures based on the Athletic Skill Level chart hanging on our wall. We are planning on repeating testing in this way every 3 months. Round 2 begins Monday. The hydrostatic body fat test van will be here Tuesday. Your reservations can be made by signing up on the white board.

If you started the 3 month body comp change challenge, you must get hydrostatic tested by Tuesday so results can be examined. Hopefully we have the winners announced on Wednesday and Thursday.

Remember,  there are two ways to win the Body Composition Change challenge. The highest relative reduction in body fat percentage and/or the highest relative increase in lean body mass percentage. Changes have been impressed. The final numbers will be impressive.

The final spreadsheet with everyone’s numbers will be available after announcing the winner(s).

So bring in your log book and let’s good a hard look at how you have improved.

Sorry for the late blog post, Adam. Took a little side trip on the way home from the NorCal Regional and got home late.

Navy SEAL Foundation Murph Day Fundraiser

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Workout of the Day for Saturday 06/04/11

Run 1 mile
100 pull-up
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed, but start and finish with a mile run. If you have a twenty pound vest or body armor, wear it!

Check out Stacey’s picture on the Northern California Day 1 Midday Report

Why Murph today? Beause it is the Annual Navy SEAL Memorial Challenge – AKA “Murph” Day 2011

See on Facebook: https://www.facebook.com/event.php?eid=139520926120668

Join CrossFit Roseville, other select other CrossFit affiliates, and NavySEALs.com / SEAL FIT in honoring one of the Navy’s fallen warriors, Lieutenant Michael Murphy. On June 4, people across the country will participate in his favorite workout to help will raise money for the Navy SEAL Foundation.

This event is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The workout was one of Mike’s favorites and he’d named it “Body Armor.”

Partition the pull-ups, push-ups, and squats as needed, but start and finish with a mile run. If you have a twenty pound vest or body armor, wear it!

If you would like to donate to the Navy Seal foundation, donation forms are available on-line at https://www.givedirect.org/give/givefrm.asp?CID=4730 . Direct your donation towards the “Navy SEAL Memorial Challenge” and specifiy CrossFit Roseville. All donations are tax-deductible.

Participating gyms include:

CrossFit Roseville
Windy City CrossFit
CrossFit Austin
CrossFit Dallas Central
CrossFit Invictus
U.S. CrossFitCrossFit Scottsdale
Trident CrossFit
CrossFit Amundson
CrossFit Bellevue
CrossFit Virginia Beach
CrossFit Gator
CrossFit Gwinnett
CrossFit 732
CrossFit Perimeter
Crossfit East Village

Thursday 06/02/2011

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Workout of the Day for Thursday 06/02/11


Row 1,000 meters

50 Thruster (45/35)

30 Pull-ups


Work 3&3’s

3 Deadlift

followed immediately by

3 Hang Cleans

work up to max weight, but work your ability to recieve the bar on the shoulders.


May’s Top Props

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Workout of the Day for Wednesday 06/01/11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals.


Steve R vs the sled.

May’s Top Props – Krista

Lindsey sends out props to Krista:

“…I wanted to give a special shout-out to Krista today.  She knows I’ve been out of the box for a little bit because of my “injury” or whatever you want to call it.  She finished her workout and coached me through the end of mine.  Somehow she knew that I was in that dark place and needed some help to see the light at the end of the tunnel.  It was awesome and I was very thankful to her for taking the time to do that for me.”

All the emails were cool, remember, if someone goes above and beyond, shoot me an email so we can give out some top props at the end of June.~Justin

Double Black Diamond Club

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Workout of the Day for Tuesday 05/31/11

Work up to Max Clean


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