Fight Gone Bad IV – Tomorrow

Justin Workout of the Day 2 Comments

Workout of the Day for Friday 09/25/09

“Annie are you ok?”
Double Unders

Athlete’s Choice: Friday is the day to make up a missed WOD, work on a weakness, develop a skill, or try something new. Gym open 5:00-6:30 pm.

Information for tomorrow – there will not be a workout at CrossFit Placer. You should know this already, we are heading to CrossFit East Sacramento to participate in the Fight Gone Bad IV fundraiser for Prostate Cancer Research and the Wounded Warriors project.

Copied from CrossFit East Sacramento’s Website, click here to go to their page.

Early registration starts at 9:30 AM and the first heats will be held starting at 10:20. Heat times will be assigned on a first come first serve basis, so if you get here early you will have first choice on your heat time. You can expect to be participating in the workout for about an hour.

You will be paired up with another athlete and will take turns performing the Fight Gone Bad WOD and keeping score for one another. The first group of athletes will cycle in starting at Wall Ball and will perform 3 rounds of the WOD. When all athletes in the first group finish, they will stay in the WOD area to keep score for the athlete that kept score for them. Each station will have a head judge to enforce proper movement standards and the entire WOD area will have a head judge to oversee proper movement standard enforcement. Half reps will not be counted, this is going to be a legitimate CrossFit competition! We hope you have been trained well.

Parking tomorrow is going to be jam packed. Please consider carpooling or biking in for those of you who can. The street parking in the surrounding area is limited. For ease of parking, please use Lot 11 of CSUS shown on the map below. They have given us permission to use their parking lot for the event. It is only 2 blocks away and will save you the effort of driving all over the place to find a spot, then having to walk 2 blocks anyway, and possibly getting a ticket for parking where you are not supposed to. Please use Lot 11.

If you are not signed up yet, WHAT ARE YOU WAITING FOR!? Sign up now by clicking the link in the upper right of the screen. If you can’t make it, donate anyway to two causes that are likely to have an impact on your life at some point. Late entry will be accepted on the morning of the event, but things will run much more smoothly if you preregister online.

See you all tomorrow morning, great job raising donations! $16,560 as of last night with the help of our surrounding affiliates. This is going to be epic.


CrossFit East Sacramento In The News!!

Justin Workout of the Day 1 Comment

Workout of the Day for Wednesday 09/23/09

“CrossFit Total”

Score by adding up maximum lift from each of the three exercises. Three attempts (after warm-up) for each lift. Lifts done in order, squat, press, deadlift.

CrossFit East Sacramento got some great news coverage on yesterday morning’s news shoe on Fox 40!!

Check out the following videos. This is where we are joining in the CrossFit nationwide Fight Gone Bad IV workout/fundraiser. If you know anything about CrossFit East Sacramento, then you know they are a perfect representation of a CrossFit gym at its best, and just as importantly, a true representation of the CrossFit spirit! Congratulation’s to CrossFit East Sacramento!

September Birthday Bashing

Justin Workout of the Day 1 Comment

Workout of the Day for Wednesday 09/23/09

“Blame it on Kevin and Faith”
Run 800m
35 Double Unders (100 singles)
23 Pull-ups
35 Thrusters (95/65)
23 Push-ups
35 Squats
23 Sit-ups
Run 800m

For those who finish the WOD, there will be ice cold raw milk and Oreos to celebrate Kevin and Faith’s birthdays.

More good things from fish oil: 
Article: Supplementation of DHA (like fish oil) boosts cognitive development in infants.
. . . “However, our results clearly suggest that feeding infants formula supplemented with high concentrations of DHA provides beneficial effects on cognitive development. Furthermore, because infants who display superior performance on the means-end problem-solving task tend to have superior IQ and vocabulary later in childhood, it’s possible that the beneficial effects of DHA extend well beyond infancy.” . . .
Click here for complete article.

Fight Gone Bad IV – Register

Justin Workout of the Day 1 Comment

Workout of the Day for Saturday 09/19/09

Team Workout – “PVC Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m

Except for the run, all exercises are completed with PVC pipe and the reps are done in synchrony. The team stays together for every rep. The run is kept to the pace of the slowest runner.

*Coaches Note: This is an important form and technique emphasizing workout. Focus on proper execution of each movement, full depth on all squats, lockout/rhythm/speed on shoulder movements. Your focus on technique in the cleans and snatch will pay large dividends in later weightlifting workouts. If possible, review the following videos prior to the workout:
Front Squat…[wmv] Front Squat Good/Bad Bi-panel…[wmv][mov] Overhead Squat Basics…[wmv][mov] Push Press… [wmv][mov] Shoulder Press/Push Press/Push Jerk tri-panel…[wmv] Clean…[wmv][mov] Snatch…[wmv] [mov] [link]

Fight Gone Bad IV – Click Here to Download Flier
It’s time to register through CrossFit East Sacramento’s Website – Click Here to Register
9:30 – Sign up for heat assignments (fist come first serve)
10:30 – First Heat
12:00 – Begin eating – Roxy Deli Catering

More information: Heat assignments will be on a first come first serve basis, so if people need to leave early, get there early and get signed up. We have a handful of volunteers from the National Personal Training Institute who have been trained in the methods of FGB by their instructors. They will be assisting in the warm up area giving instruction on how to perform the movements correctly and giving final briefing on how the WOD will be performed. Athletes will be paired up with a partner who will keep score during their heats. After one group of athletes finishes their heat, there will be a couple minute break to recover. Then they will trade places with their partner and keep score for them. Each station will have a volunteer head judge who will be responsible for keeping movement integrity to a competition standard. It looks like we will have about 100 athletes performing the WOD and we will have 4 different scaled versions of the WOD. There will be a men’s and a women’s Rx station, a station with 35# barbells, and a 2 round version with very light dumbbells and small boxes in which kids and grandparents will be able to perform the WOD safely. Come one, come all.

FGB IV – 7 Days and a Wakeup

Justin Workout of the Day 1 Comment

Workout of the Day for Friday 09/18/09

Friday is athletes choice. Anything goes, do what needs to be done, address week links, test yourself.

Since Fight Gone Bad IV at CrossFit East Sacramento is only 7 days and a wakeup away, spending some time on the following ‘heavy’ FGB focus work can not hurt. 

Work one minute on, full sprint. Rest as needed between efforts. Start with your weakest link and finish with your strengths.

Sumo Deadlift High Pull (95/75)
Box Jump (24″)
Push Press (95/75)
Wall Ball (20# @ 12′, 14# @ 12′)


Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 09/17/09

Clean 135 (135/85)
Ring Dip


Power Clean (185/115)
Ring Dip

Elizabeth (as Rx’d) (Annie and Greg)…[wmv][mov]

Haters and Backers

Justin Workout of the Day 3 Comments

Workout of the Day for Wednesday 09/16/09

then, rest 3-5 minutes and complete
Three rounds of:
10 Dumbbell Snatch Left (55/35)
10 Dumbbell Snatch Right (55/35)
20 Push-ups
Run 200m

Go for a maximum weight on the deadlift with which you can get 10 continous repititions without re-gripping or resting on the floor.

Haters and Backers
It’s inspiring to see others do well. You should consider yourself lucky when you get the chance to be around someone firing on all cylinders, reaching new heights, overcoming, and doing well. Don’t be a hater, don’t be jealous, they probably earned it. What can you learn from their success? Will you let yourself be pulled up, will you try to hold them back?

If you are not excited about people getting better, succeeding, being victorious, and excelling at their pursuits then what? The opposite? If you want to see people falter, fail, be defeated, and be mediocre then there is something seriously wrong with you.  If you had to divide everyone you know into these two categories – haters and backers, who would you want to surround yourself with?   Who would you want to workout with?

That’s the great thing about CrossFit, and life – Haters don’t last, Backers do. Haters hang with haters. Backers pump others up, get pumped up, and reach the sky.

Some synonyms for hater: cynic, doubter, egotist, loner, misanthropist, recluse, skeptic

Some synonyms for backers: advocate, ally, benefactor, champion, patron, promoter, sponsor, well-wisher, associate, collaborator, colleague, companion, friend, partner, representative, supporter

CrossFit Placer, Haters Need Not Apply

Yesterday’s WOD Results


10 Reasons Not to Train at CrossFit Placer

Justin Workout of the Day 3 Comments

Workout of the Day for Tuesday 09/15/09

21 Thrusters (95/65)
21 Pull-ups
Run 800m
15 Thrusters (95/65)
15 Pull-ups
Run 400m
9 Thusters (95/65)
9 Pull-ups
Run 200m

Inspired by Hyperfit USA
10 Reasons Not to Train at CrossFit Placer
10. They are too motivated.
The people who train there have a purpose. You can’t just show up and “chit chat” while wandering around from machine to machine. They are actually in pursuit of health and fitness with goals. The members show up ready to work!
9. They train too hard. You actually sweat and breathe hard every workout. It’s hard to read a magazine working out at this place.
8. You have to learn and develop new skills. You can’t show up and sit on the bike or watch TV on the stairmaster. You have to learn new skills and do them correctly. Who wants to learn and be coached?
7. They don’t give a hoot about your excuses. The response to excuses is alwyas the same, “3,2,1 go!” Excuses may work on the golf course, but they sure don’t work here.
6. Negativity is squashed. Complainers and those with bad attitudes definitely will not fit in here.
5. No mirrors, treadmills, machines, TV’s, and no supplements (that actually work against your long term health and fitness) for sale. They are just way to focused on measurable, real, and lasting results.
4. They are just to strict and a trainer is constantly watching everything you do while coaching you. Full range of motion is monitored. Proper body mechanics are required in all movements. Don’t you really just want to do your own thing your own way?
3. Progress is expected. Weaknesses are addressed. Who wants to consistently get better?
2. They don’t let you quit on yourself during hard workouts. Yes, results happen quickly and steadily, but wouldn’t you rather just stay the way you are?
1. It is in a garage. Who wants to get back to the basics with real equipment, good coaching, and a functional training program when you can do laps in your car around the parking lot of the globo big box “fitness” center and then wait for your turn on the latest fad machine?