Down Into My Core

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Workout of the Day for Monday 06/27/09

Pull-up Ladder


Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings – 2 pood
8 Plyo Push Ups

Here is a video of the final 12 which I shot on Saturday mid-day. (Its short, but it’s the beginning of me learning video editing!!) I was coaching at a SEALFIT 3-day camp known as ‘Kokoro’. This camp trains mental toughness. I’ll write more about it later.


Wimbledon Roseville

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Workout of the Day for Thursday 06/23/11

21-15-9 reps for time of:
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up

For those whose butt and legs are devastated and the thought of a box jump makes you cringe in fear, you can run 400 meters instead of the box jump.

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24″ box, 75lbs), Lindsey Valenzuela 9:44 (24″ box, 75lbs).

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

This weekend, I will be heading to down to US CrossFit – SEALFIT HQ to help coach at a SEALFIT camp. Have you considered a 3-day SEALFIT camp?

Here are some shots of me in this video. “Mark Divine on Hypothermia” by Rogue Fitness – video [wmv] [mov]

I lost the camera, otherwise I would post pictures of our 1st ever tennis night. It was really fun so come out to the next one if you can. ~Justin



It’s Your Ship

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Workout of the Day for Wednesday 06/22/11

6 rounds
50 squats
25 push-ups

From on May 20, 2011. Kristan Clever did it with ring dips in 14:13.

It’s Your Ship – Let’s Tighten it Up

In an effort to tighten up ship please review and follow these guidelines.

1 Use the sign up – It’s time. Everyone needs to reserve a spot in a class. On the top right of the website, where it says “Class Sign-Up”, click on the link that says “Sign-up for a class”.

2. No guests – It’s awesome that you love your gym so much and the results it’s gotten you. Of course you want to share this with your friends. It’s fun to bring your friends to your workouts. But it’s not fair to the coaches and your fellow athletes to bring someone who isn’t used to CrossFit. Visitors are welcome on Saturday mornings at 9 am. Unless they are experienced with these kind of workouts and you have a coaches permission ahead of time.

4. Clean up your weights after a wod. – Not putting away your weights is like using the toilet and not flushing. Nuff said? Not really. I know you are busy and “have to run” but we are all busy. Are you busy to flush the toilet? You weren’t to busy to workout so you can put your stuff away.

5. Chalk on the hands and scoring chalk – Chalk on the hands is not magic. A little bit goes a long way. Piles of chalk on the floor so you have faster access to chalk during a wod is a little excessive. Sidewalk chalk used to keep score, when left out, gets stepped on and crushed by weights and turns into little piles of colored dust – no good. Use it and then put it away when you are done (refer to guideline #4).

6. Trash – throw your paper towels in, i-n, I-N, the trash can please. If it’s overflowing, take your foot and smash it down. It’s just a bunch of wet paper towels people dried their hands on so don’t be afraid to touch it with your shoe.

7. No food in kids room, no chokable toys. – Young kids eat stuff off the floor – stuff your kids leave on the floor and they don’t pick up. If your kids leave the kid’s room a disaster, you left the kid’s room a disaster. No food or drink is allowed in the kids room. Only water. Don’t bring in little toys that little kids could choke on.

8. No kids on the workout floor. – For their own safety.

9. Prepare yourself – Try to review the website before coming to class so you are familiar with what the main elements of the workout are. If you are not familiar with the moves, on the left side of the website, click on “Exercises and Demo’s” and familiarize yourself with them. You will get a better workout, have faster times, get better results, and avoid injury.   Be smart, the stuff we do here is intense, complex, and often heavy. Don’t do more than you should when your form is garbage and know when your form is garbage by watching the demo videos. Remember, CrossFitf Roseville workouts are group workouts and you get group training. You are not going to become an expert snatcher and crush the workout within 10 minutes of group training. If you want focused private training to master your technique and form, all of the coaches are willing to work with you. Email to make an appointment with Justin, Stacey, Josh, Janelle, Patrick, Amy, or Andy.

10. Communicate with coaches – we aren’t mind readers, we don’t remember every athlete’s injuries and limitations. Just remind us and let us know what you need.

11. Come early, stay late, but stay out-of-the-way – Seriously, the person doing the workout has the right-of-way over a person warming-up. Give them plenty of room.

Thanks everyone. It really is your gym. How awesome it continues to be will depend on everyone pitching in and giving a little. Most of you already do give a lot to this place, and thank you for all you have done to make CrossFit Roseville so great. These are just some reminders for all of us.

Full Extension

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Workout of the Day for Tuesday 06/21/11

Weighted pull-ups 2-2-2-2-2-2-2 reps


3 Rounds:
10 Power Cleans (155/105)
100 Foot Plate Overhead Walking Lunge, 45/25 pounds

Michelle Kinney on pull-up WOD – video [wmv] [mov]

Tennis Night

Grab your stick and head out to Johnson Ranch Racquet Club at 7 pm on this Wednesday, June 22 for some tennis. Lori Riffice is a tennis pro there and will be hosting our evening. Email me with questions and to RSVP.

Tennis Anyone?

Justin Workout of the Day 3 Comments

Workout of the Day for Monday 06/20/11



For time:
Row 2,000 meters

Thruster WOD Demo with Kristan Clever and Katie Hogan – video [wmv] [mov]

Thruster WOD Demo with Rob Orlando  – video [wmv] [mov]

Row WOD Demo with Scott Amory – video [wmv] [mov]

Tennis Night

Grab your stick and head out to Johnson Ranch Racquet Club at 7 pm on this Wednesday, June 22 for some tennis. Lori Riffice is a tennis pro there and will be hosting our evening. Email me with questions and to RSVP.



Uncomfortable? – Good

Justin Workout of the Day 2 Comments

Workout of the Day for Saturday 06/18/11

5 rounds of:
Run 400 meters
15 Power Cleans per person, 95/65 pounds

Teams of 2 preferably. Workout begins with both team members running 400 meters to their barbell. One member works at  a time on power cleans. When both (or all) team members have completed 15 power cleans each, both team members start the next round by running together and then proceeding the same way until all rounds are complete. Power cleans can not be started until all teammates are back from run. All 15 reps do not need to be completed before changing athletes on the power cleans, but each athlete must complete 15 power cleans before the round is complete. In other words, a stronger athlete cannot do more of the power cleans.

Forging Mental Toughness

Justin Workout of the Day 12 Comments

Workout of the Day for Friday 06/17/11

Squat Snatch*
*Or work snatch drills.


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20/14 pound ball
15 Kettlebell swings, 53/35 pound

SEALFIT Part 9” by Rogue FitnessCrossFit Journal preview video [wmv] [mov]

The Mental Side of CrossFit
~Camille Perkins

I came to CrossFit VictriX in November of last year, carrying extra baby weight from my 7 month old (3rd child) as well as my extra “grief weight” I steadily put on after my brother died in 2006. I was scared to try CrossFit. My husband had been doing it for awhile and I knew it was for him, but wasn’t sure if I was cut out for it. But, I felt stuck and my regimen at my “other gym” wasn’t doing it for me. I needed help changing my attitude too. Since my brother died in 2006, I developed a mindset that said this life isn’t all that important anyway, so I might as well just coast along until I get to Heaven (in other words, I was depressed). But I had 3 kids to raise and I’m still here and not in Heaven yet, so God must have work for me to do, right? So, I needed a kick in the pants to get motivated! Needless to say, there has been such a mental journey that’s taken place along with the physical one since I started Crossfit at Victrix/Roseville. When I first got here, I saw what everyone else was doing in the workouts and was like, “Wow, I don’t know if I can do this.” My goal was not to give up, just suit up and show up and do the workout. I would pray in the car on the way to our WODs, asking God for His help to do the workout that day (I still do each time). The theme for the beginning of my Crossfit journey was, “Suit up, show up, and do the workout.”

Also, when I first got here, I kept asking people in my 6 am group(love you guys!) what they ate. I was shocked when they told me no sugar, no bread, not even splenda! What in the world was this stevia kick they were all on? I was like, “Yeah, alright, I can’t do that.” Just kept showing up and doing the workouts. After a couple months of doing this, I’d lost 10 pounds, and it was January and Justin issued a no sugar, no bread challenge. I wasn’t sure I was ready for this but I wanted to keep moving forward so I took the challenge. Another level of stretching and growing and learning to think differently, more prayer, more help from God needed! That month started off painfully but got better. And I noticed I started getting faster in my workouts. I felt better, stronger. Wow! This diet thing might actually have something to it. I did it for another month after that. In March, Justin gave out a new challenge…the Body Composition challenge. I signed up for it…oh no!!! Another level of change and growth. This time it was the dreaded “Zone” I heard everyone talk about. Portion control!? Seriously? I like to eat a lot of food. Don’t mess with my portions, man. But I prayed more, dug in deeper (one of Justin’s phrases) and kept moving ahead. During this time, I needed another new mental mindset. More prayer…I thought of Joshua in the Old Testament facing the promised land that God wanted to give them but there were obstacles that had to be overcome to get there. God told him, “Be brave and courageous.” That started being my new theme…for the WODs, for this new way of life, for the Zone…I would seriously repeat it to myself even during the runs in our workouts. This is uncharted territory for me…I feel like I’m reclaiming my life, especially after my brother died…so its a big deal!

So, I know the scale isn’t supposed to matter, but it is nice to see it go down. ( = I’ve lost 22 pounds since I started in November and with the Body Composition challenge, I lost 15 pounds of fat & gained 3 pounds of muscle. I’ve got 9 more pounds of fat I want to lose. And this is requiring another new level of growth and mental toughness. I’m praying for my next theme. I need God’s help to take me to these new heights…and yours! Oh, I forgot to give you all props!!! I’m such an extrovert. I thrive of other people’s energy. Can I just say this is my favorite environment ever? Where did all you cool people come from? Every person I’ve met at CrossFit Roseville, I love. You all drive me forward and are helping me accomplish things I never thought I could do (like Toes to Bar and double unders!). And Kristy, from the 6am class, turned to me awhile ago and said, “Your attitude has totally changed since you first came here. You have an “I can” attitude now!” Thanks to all you guys for helping me get to that “I can” attitude! I’m excited to see what the next stage of growth and change will bring and how it will help me in the rest of my life. And I’m excited to keep watching you guys change and grow too!

Sign Up For Gymnastics Day This Saturday

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Workout of the Day for Wednesday 06/15/11

Practice handstands


3 rounds:
21 frt sqt 95/65
20 push-ups
30 sit-ups
20 push-ups


We need a few more people to sign up for the gymnastics sessions at Extreme Gymnastics in Loomis. Put your name on the whiteboard if you plan on attending.

Saturday, June 18th
10:00am-11:30am – show up 10 minutes early to fill out waiver
$15 per person

Extreme Gymnastics
3210 Swetzer Rd
Loomis, CA 95650

Directions are on their website under the Contact Us tab

The most powerful force for personal accomplishment in our gym is the force created by our community. You may not realize it, but as you pour energy and encouragement into your CrossFit Roseville compadres, you are helping to create the energy that is going to propel you further faster.