Big Swings

Workout of the Day for 11/24/09

21 Thruster (115/75)
24 Pull-ups
15 Thruster (115/75)
18 Pull-ups
9 Thruster (115/75)
12 Pull-ups

CrossFit Paid Off

***Thanksgiving Schedule: If you are interested in working out on Thursday morning, please email me. Closed Friday. Saturday at normal time 8:30-9:30 am.***

Workout of the Day for 11/23/09

Deadlift 1-1-1-1-1-1-1
Three rounds of:
10 Overhead squats (95/65)
10 Left arm kettlebell swing (53/35)
10 Right arm kettlebell swing (53/35)

Set a PR on the Deadlift.

Jason showed up with 6 weeks to prepare himself for 3 days of riding for Pablove Across America. Look for his testimonial coming soon on how adding CrossFit workouts to his riding regime made a huge difference in his performance.

3 in the Box – 2 on Your Own

Workout of the Day for Saturday 11/21/09

Five rounds for time:
Run 800m
Pullups 8/5
Pushups 16/10
Air Squats 20/32

If you want to progress in your pursuit of health and fitness you should be doing three days a week at CrossFit Placer and two days a week on your own. “On your own” means workout with intensity – why “on your own”? That’s a subject for another blog post.

Your welcome to come here five days a week if that can work for your schedule and your life. 3-on, 1-off, 2-on, 1-off is the maximum prescribed rotation.

If you’re getting here three days a week, kudo’s to you. Now get your two days of training on your own and enjoy the feeling of steady progress.

If you’re getting here two days a week, I sure hope your are working out hard three other times a week. If you are not, why? You were made to move.

If you’re getting here one time a week, we’re glad to have you, but it is imperative you are exercising regularly on your own.


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Workout of the Day for Friday 11/20/09

Athlete’s Choice/Open Gym
If you don’t have something you want to do, then do this –
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Please provide a caption for this picture:


Workout of the Day for Thursday 11/19/09

Weighted Dips 5-5-5-3-3-3
Four rounds of:
Barbell Bear Complex

If you don’t have 10 dips in a row, you’ll do bench press instead with the same rep scheme.

The Bear Complex consists of a power clean, front squat, push press, back squat, push press, tap the floor and go again until 7 cycles have been completed. After 7 times through, you may then rest as needed. It is not done for time – it is done for completeness of movement and as heavy as possible. Complete four rounds of this complex working up to the max weight you can survive 7 cycles with. You are not allowed to set the bar down during your 7 cycles. You may rest as needed during the cycles but you can not put the bar down.
If 45 pounds is too much for your to complete these movements safely and efficiently, then start with dumbbells and start light, but your work will remain the same: 7 cycles of clean, squat, press, squat, re-set by passing dumbbells below the knee.

Finalize your goals, tomorrow is the last day. Challenge yourself!! Put it on the board.

Ryan brings intensity to every workout. He’s a good example of what is possible when someone makes up their mind and works hard. He knows how to push through pain.

Happy Birthday Denise!!

Workout of the Day for Wednesday 11/17/09

Back Squat
3-3-3-1-1-1 reps
rest 3-4 minutes, then:
Three rounds for time of :
5 Snatch Grip Barbell Deadlift (1.25 BW)
Row 250 meters (or Run 200 meters)

Today is the actual day, right Denise? Happy Birthday.

Don’t Miss Today!!

Workout of the Day for Tuesday 11/17/09

20 Minutes Warm-Up Stretching and Talking

20 Minutes of Breathing and Visualization Techniques (find your “power animal” click here )

20 Minutes of Cool Down Yogalates (that’s not a Starbuck’s drink, it’s a combo of Yoga and Pilates).

Just kidding. You’ll find out the workout when you get here. Just show up ready to throw up!! If you skip today – 100 Burpee Penalty.

The Goal…Consistently Push You Beyond Your Capacity

Workout of the Day for Monday 11/15/09

Five rounds for time of:
7 Muscle-ups
21 Power clean (95/65)

From the CrossFit Games website:
Click Here for full post.
As a strength and conditioning program, the goal of CrossFit is to consistently exceed the capacities of its athletes, including the world’s fittest humans. No matter where you are in life, gains in fitness cannot be achieved without discomfort. Of course, that pain shouldn’t be excessive, nor should it be just for its own sake (it’s easy to create a painful workout that doesn’t lead to much). But, there is certainly a high correlation between competency in life and tolerance of discomfort.

Are you rape safe?

Workout of the Day for Saturday 11/14/09

Thruster (95/65)

Rob Orlando, One Armed Fran – video [wmv] [mov]

Rape Safe with Tony Blauer
I know it is in Las Vegas, but if you have any Southwest Airlines credits, it’s a good excuse to spend a night in Las Vegas! As the saying goes, “An ounce of prevention is worth a pound of cure.” A little mental preparation can be the difference maker in avoiding, fighting off, or surviving a personal assualt. I have personally sent my wife to several seminars like this, as well as my friends and family members. I hope you will seriously consider this seminar. Tony Blauer is the real deal and it will be worth the time and resources you devote. If this seminar is logistically impossible for you, consider attending one in the future! Click here for information.


How much fish oil?

Workout of the Day for Friday 11/13/09

Friday: Open Gym/Athlete’s Choice 4:30-630 pm

This is a good time to test yourself and see where you are at as you set your three specific goals. Use this time to work on skills, learn a new lift, hit that WOD you’ve been wanting to try, or just play around and have some fun with the equipment. Tried a muscle-up lately?

The recommended WOD is as follows:

Power Clean 5-5-5-3-3-3
“Mini Nancy”
Three rounds for time:
Run 400 meters
15 Overhead Squats (95/65)


Here’s an answer from – – to the frequently asked question how much fish oil should I take. The answer 2-4 grams a day. 2 grams a day if normal, 4 grams a day if inflamed or having auto-immunity issues.

Read full answer here:

Q: What is the calculation when prescribing fish oil? I am not intending to prescribe it to anyone I was just curious.

A: From an evolutionary standpoint, it seems that hunter/gatherers consumed around 1 gram a day of EPA+DHA, as stated by Dr. Cordain in his paper Dietary intake of long-chain polyunsaturated fatty acids during the paleolithic, World Rev Nutr Diet, 1998.

Taking into account that the intake of vegetable omega-6 fatty acids in the paleolithic was considerably lower than the western diet, 1 gram of DHA+EPA was enough for healthy people to achieve a 1:1 ratio of omega-6/omega-3 (which was the estimated ratio for late paleolithic hunter-gatherers). In the western diet the omega-6/omega-3 ratio is between 10-15:1, so we recommend to cut down vegetable omega-6 oils and increase the intake of fish oil (omega-3) to 2 grams of EPA+DHA (not all omega-3 is DHA and EPA and we need 2 grams of EPA+DHA). In case of an inflammatory and/or autoimmune disease increase this amount to 4 gram a day of EPA+DHA.

So, the bottom line is to eat fish 3-4 times per week plus a supplement of 2 grams a day, at least during the first 4-6 months. All of this depends on how much you adhere to The Paleo Diet. In case of autoimmune and/or inflammatory disease increase this amount to 4 grams a day.