One Exercise to Rule Them All

Workout of the Day for Wednesday 02/03/10

100 Burpies


Here is an article from the website The Art of Manliness

When I played football in high school, my offensive line coach had an exercise he liked to use on us for punishment. When we were caught screwing around or didn’t respond with “sir” or didn’t hustle in-between plays, Coach Chamlee had to say just four words to elicit an audible groan from the offensive line: “Get your feet moving.”

Those four words marked the beginning of one minute of pure hell. It was burpee time.

The Benefits of Burpees

The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:

Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

Nutrition, No Sugar, and Softball Conditioning

Workout of the Day for Monday 01/31/10

Five rounds for time:
Run 400 meters
15 Overhead Squat (95/65)

Have you met one of our newest members, Janelle. I expect her to show up on the leader board real soon. She is a great resource for our community. Not only is Janelle a Level 1 certified CrossFit Trainer, but she is also Certified Nutrition Consultant. Her website is . Check out her website and if you know someone who would like to utilize the services of a nutritional consultant, make sure you let them know about Janelle.

Are you taking your nutrition as seriously as you are taking your workouts? John C. is. He just wrote a new goal on the board – 30 days without any sugar. Now that is legit! John, I know you can do it. Let John know you are rooting for his success every time you see him. And what about you – is there any reason you can not join him for a NO SUGAR MONTH OF FEBRUARY?

You don’t want to mess with this team! Roseville Heat, getting ready for the season with sport specific workouts powered by CrossFit VictriX. Their softball training consists of speed & agility work, core training, explosive power, endurance training, basic weight training/strength building, and of course, some customized crossfit workouts!

2 Weeks to Throwdown

Workout of the Day for Saturday 01/30/10

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tim tackles Daniel while EJ completes Annie.

Get Creative With Your Training!

Workout of the Day for Friday 01/29/10

double unders

Annie is the prescribed workout of the day, but Fridays are athlete’s choice. You can create your own workout, make-up a workout you missed, hit a favorite benchmark, attack a goal, or lift heavy. The gym will be open from 4:30-6:30.

God Says How Long, You Say How Well

Workout of the Day for Thursday 01/28/10

Snatch 1-1-1-1-1-1-1 reps

Snatch: Three Pulls, Coach Burgener…[wmv][mov] Let’s take Mike Burgener’s advice and “get aggressive”.

God says how long you will live, you say how well. Do all you can to ensure your next 30, 40, or 50 years will be high quality years. What you are doing now, with your every day activities of exercise and nutrition is one of two things. Either it is a health investment that will pay a nice return, or it’s a health debt that when the bill finally arrives, it’s probably to late. Making smart choices throughout each day will insure, as much as is up to you, that your future is high quality.


Workout of the Day for Wednesday 01/27/10

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006


Burpee Penalty – See Below

**Wednesday th 27th, there will be two morning workouts, one at 6-7 am and one at 8-9 am and they will be inside Arena Softball (across the parking lot – entrance on other side of building). There is a chance you will be on tv since Fox 40 will be filming some of their morning show there. If you have a CrossFit shirt, wear it!!**

Workout of the Day for Tuesday 01/26/10
Row 5000 meters for time

Athletes waiting for a rower will work the Bear Complex
Watch this video:
Bear Complex WOD…[wmv][mov] If you show up without having watched the video – 30 burpees will be added to your warm-up. Can you name the song and artist?

Stay Balanced

Workout of the Day for Monday 01/24/09

Complete as many rounds as possible in 12 minutes of:
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats
Run 100m (if raining, 30 double unders)


Remember Why You Train – Big Picture

Workout of the Day for Saturday 01/23/10

Complete as many rounds as possilble in fifteen minutes of the following triplet:
10 Kettlebell Swings (70/53)
200 meter Run
10 Wall Ball

Remember Why You Train, The Big Picture – Time in the gym is a means to an end, not the end in itself. Most of us have big reasons why we do what we do at the gym, so make sure you remind yourself every once in a while what it is.

Carpe Diem

Workout of the Day for Friday 01/22/10

Complete Three Max sets of each:
Bodyweight Bench Press
Bodyweight Front Squat
1.5 Bodyweight Deadlift

In no particular order, and not for time. Use a weight you can get over 10 reps for. Finish  with a time trial on the rower, on the run, or with double unders.

Friday’s are athlete’s choice. You are welcome to select an alternate WOD.

Carpe Diem – Life’s to short to waste time doing stuff you don’t like.