2nd Fittest thoughts on applying fitness

Workout of the day for Saturday 07/21/12:

Tabata L-Sit
rest 1 minute
3 mins:
• 40 Wall Ball Shots
• AMRAP Swing
rest 1 minute
Tabata Sit-up
rest 1 minute
3 minutes:
• Run 400 meters
• AMRAP Burpee Box Jumps

[youtube http://www.youtube.com/watch?v=wr3LRvputtA&w=640&h=360]

“We firmly believe in the concept of anything in moderation, we apply that to working out as well… I spend at most an hour and a half a day workout out. If  I want to take 2 days off a week it’s not the end of the world. If we want to go skiing instead of working out thats great, thats applying your fitness. Thats what makes CrossFitters and thats what the program is.” -Matt Chan

“As life comes up and things come at you, are you able to adapt are you able to change, to handle that situation with grace and strength or do you crumble?” -Cherie Chan

“Everybody is CrossFitting for a reason and I think a lot of people just want to get better to be prepared for things.” -Matt

Post to Comments: Did you follow Matt during the CrossFit Games?

GPP for work, for family, for life.

Workout of the day for Friday, 07/20/12:

Skill: Muscle Up

Work Capacity:


Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch

WOD Demo with CrossFit Copenhagen – video [wmv] [mov] [HD mov] [youtube http://www.youtube.com/watch?v=Bjz2urBYHnA&w=640&h=360]

This is an amazing story about Andy Stumpf, a Navy Seal who suffered a bullet wound and put on depressing meds. Andy found crossfit and within 6 months was back to active duty. “Doing what I do you have to be ready for anything… it optimally prepares me for being a seal, an athlete of any kind. It helps me with being a father, it helps with all aspects. I don’t want to be the fastest, I don’t want to be the strongest, I just want to do my job.”

Post to comments: Can you relate to Andy’s story?



31 Heroes, August 4th. Register

Workout of the day for Thursday, 07/19/12:

Skill: push up/ring dip

Snatch Balance 75% 3×3
Back Squat 80% 5×3
Snatch Pull 85% 3×3

Click here to register today!

Start: August 4, 2012 8:00 am

End: August 4, 2012 11:00 am

Click here to register today!

Cost: $31

The 31 Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

Registration is $31, and will include a 31 Heroes T-shirt. Heats will being promptly at 8:00am.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs/30 pull-ups
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 is your total # of reps

Click here to register today!

2012 CrossFit Games Champions.

Workout of the day for Tuesday 07/17/12:

Front Squat 80% 5-5-5
Snatch Push Press 75% 5×5

Work Capacity:
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

WOD Demo with Benjamin Palmer – video [wmv] [mov] [HD mov]

The 2012 CrossFit Games are over having started 6 months prior beginning with the open competition, followed by regionals, and have concluded with an amazing 4 days of competition to decide the Fittest of the Fit.

While the games were filled with may individual victories which will soon be told on games.crossfit.com the most remarkable aspect of the crossfit games is the community. Not once during the 3 days of heat and expensive (albeit high quality paleo food) did I hear a complaint from a spectator. Imagine 10,000+ fans and every one of them friendly and excited and passionate. Imagine being surrounded by a community without negativity.

And it is the same with the athletes.

On the fourth workout of the fourth day of competition we see the top female athletes pushing for one of their rivals to succeed. What other sport has such passion when cheering on their competitors? Or show such concern for the success and improvement of every individual? Inspired by the athletes the spectators carry on this respect, a majority of spectators being athletes at their own boxes. We value the struggle we put ourselves through and enjoy putting our hard work to the test and watching others do the same—to continue to improve, to get stronger.

At the close of the 2012 CrossFit games the Women’s individual winner Annie Thorisdottir was asked how long before she would start training again to which she replied after a day or two of rest.

Post to comments: Which athlete inspired you the most this weekend and why?

Let’s Get it!

Workout of the day for Monday 07/16/12:

Snatch @85% 1-1-1
3 sets max reps strict chin-ups

Work Capacity:
21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster

WOD Demo at Trident CrossFit with CrossFit Seminar Staff by Again Faster Equipment – video [wmv] [mov] [HD mov]

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”
– Pope Paul VI

Posting from the last day of the 2012 CrossFit Games. Update from the games to follow!


Post to comments: What is your favorite moment from the 2012 games?

It’s kind of a big deal

Workout of the day for Friday 07/13/12:

Overhead Squat 75% 3×3

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


A group of us from CrossFit Roseville will be posting updates about the games today! If you are not going to be with us at the event make sure you tune in online! I’m stoked they are using the giant field this year for the amount of fans who purchased tickets. Last year the stadium was a tennis court. It’s getting bigger.

Once the Games begin, this page will stream everything that is being displayed live on the Jumbotrons at the Home Depot Center: http://games.crossfit.com/spectator-stream

View Live Stream of the Masters Competition here, starting Friday, July 13th: http://games.crossfit.com/masters-stream

Through Endurance we Conquer

Workout of the day for Thursday 07/12/12:

Snatch 85% 1-1-1
C&J 85% 1-1-1

Work Capacity:
Max Wallball unbroken
2 min max sit-ups
2 min max dips


Open Gym tomorrow morning at 6am!
[youtube http://www.youtube.com/watch?v=bJuofB7JL88&w=640&h=360]

Head over to CrossFit Loomis tomorrow at 4,5,6 pm for a CrossFit Endurance WOD.

“Want to run faster. more efficiently? we’ll see you tomorrow. Don’t worry about the heat. We bought an air conditioner that cools the gym down to the 60′s.” -Coach Dave

Wednesday Night Oly Lifting

Workout of the day for Wednesday 07/11/12:

For time (30 min cap):
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

WOD Demo with CrossFit Five Star – video [wmv] [mov] [HD mov]


Wednesday Night Strength & Skill hour at 6:30PM now has a separate Strength/Oly workout that is different from the workout of the day. Come out to the 6:30 class to get some specific technique with your olympic lifts. Time to get stronger and faster! If you can make this class in addition to another class during the day that is great. Make sure to sign up for your classes online.

The CrossFit Games are streaming live Fri/Sat/Sun!

Workout of the day for Tuesday 07/10/12:

Back Squat 80% 5-5-5
Snatch Deadlift 105% 2×2
Push Press @75% 5×5

Work Capacity:
3, 2, or 1 rounds:
50 Kettle Bell Swings 53/35lb
Plank the same time it takes to complete the Kettle Bell Swings.
If the plank is broken before the allotted time a penalty of 15 Toes-2-Bar is assessed at the end of the last round.


2012 CrossFit Games online coverage:

For the second year, ESPN is running the CrossFit Games live on ESPN3! Each day, the ESPN3 shows will have at least six hours of highly produced coverage. Here is the full schedule:

Friday, July 13: 2:15 – 8:15 p.m., PDT
Saturday, July 14: 10:30 – 2 p.m. and 5:30 – 8:30 p.m., PDT
Sunday, July 15: 10:30-4:30 p.m., PDT

Once the Games begin, this page will stream everything that is being displayed live on the Jumbotrons at the Home Depot Center: http://games.crossfit.com/spectator-stream

View Live Stream of the Masters Competition here, starting Friday, July 13th: http://games.crossfit.com/masters-stream