Fourth of July, 2012

4th of July Special Workout – 9 AM (One workout only!)

Wear a RED, WHITE, OR BLUE shirt!!!

Workout of the Day for Wednesday 04 July 2012
“Three Stripes”
Three stations.
A. 400 meter walking lunge
B. “Angie”
C. 27 Fifty-yard down and backs

See below for workout description.

Happy Fourth of July from CrossFit Roseville
~Justin Arnest

On the very first independence day, John Adams wrote a letter home to his wife Abigail. His thoughts about how we should commemorate this day seem to be very close to what has become our national traditions.

“The Second Day of July 1776, will be the most memorable Epocha, in the History of America. I am apt to believe that it will be celebrated, by succeeding Generations, as the great anniversary Festival. It ought to be commemorated, as the Day of Deliverance by solemn Acts of Devotion to God Almighty. It ought to be solemnized with Pomp and Parade, with Shews, Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other from this Time forward forever more. You will think me transported with Enthusiasm but I am not. I am well aware of the Toil and Blood and Treasure, that it will cost Us to maintain this Declaration, and support and defend these States. Yet through all the Gloom I can see the Rays of ravishing Light and Glory. I can see that the End is more than worth all the Means. And that Posterity will tryumph in that Days Transaction, even altho We should rue it, which I trust in God We shall not.

So go forth and  celebrate this great anniversary with your friends and family. Go to a parade, play games, play sports, shoot your guns, and set off some fireworks!! Spend a moment reflecting on the colors. White: purity and innocence. Red: hardiness & valor.  Blue: vigilance, perseverance & justice.

CrossFit Roseville hopes that you and your family will have an outstanding 4th of July celebration!!

What are some of your 4th of July traditions?

Workout description:

The workout is designed to be completed with a partner and the goal is to split the work in half. It can also be done in teams of 3 or 4 to scale the volume.

Start at A, B, or C and then complete in order A-B-C.

A. 400 meters walking lunge. One partner working at a time. Partner A does lunges while Partner B walks along side. Then switch until the 400 meters is complete. Upon completion advance to part B.

B. It’s “Angie”. One partner working at a time. Complete work in order – all the pull-ups, then all the push-ups, etc.

C. 28 Fifty yard down and backs. Partner A runs to the cone 50 yards out, touches the ground, and returns to starting cone. Then Partner B runs to the cone and back while Partner A rests. The station is complete when both partners have made 14 trips each to the cone and back.

Upon completion, if the work has been split in half, you have completed just over 1776 reps. (200 meters lunge, 200 reps bodyweight work, 1,400 yards run.) To hit 1776 exactly, do 13.5 down and backs instead of 14, and finish with 26 burpees.

Seek to Understand

Workout of the day for Tuesday 07/03/12:

In 15 minutes Strength:
3 sets of 3 power clean
3 sets of 3 front squat with 1&1/2

Work Capacity:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

One of the primary benefits of CrossFit is that we seek to understand the best way to improve our fitness by looking at the largest possible group of varying schools of movement. Using a broad spectrum look at all the world has to offer to improve our fitness we can constantly improve what we are doing as CrossFitters. We are not limited to taking (stealing, borrowing?) great ideas about body control, movement, power, etc. from gymnastics and olympic weight lifting and endurance athletes, we also look at power lifting and yoga and really any school of thought that has to do with health, and fitness.

Today’s Wod we get to play with one and one quarter squats which requires good breath control so we can maintain a solid midline during the lift. In the latest series we see how to mobilize our breathing mechanics so that we can properly use our diaphragm to remain stiff when we need to lift heavy objects.


July on-ramp starts today!

Workout of the day for Monday 07/02/12:

Goat Work: Retest your June Goat.

Take 15 min to find your heaviest split jerk

Work Capacity:
AMRAP 5 min:
7 Shoulder to Overhead (135/95)
12 pull ups

Wednesday, July 4th there will be one workout at 9am! Come in to celebrate the fourth and get a killer workout.

July on-ramp starts tonight at 6:30.

Sunday 07/01/12

Workout of the day for Sunday 07/01/12:


“DIRTY 30”
30 wall-balls
30 burpees
95/65-lb. power cleans, 30 reps
95/65-lb. back squats, 30 reps
95/65-lb. push presses
30 reps 95/65-lb. sumo deadlift high pulls
30 reps 30 box Jumps (30/24 inches)
30 knees-to-elbows

Follow the 31 heroes project on Facebook. “We have a fun project for the month of July to continue to remember and honor each of the guys! On July 1st, we will create a “Heroes” album. Each day of the month we will add a photo of one of the 31. We know there are many friends and families of each of the guys on here that have many memories and stories to share.”

Bring Bowe Home – June 30

Workout of the day for Saturday 06/30/12:

Three Rounds:

  • 400 meter run
  • 52 sit ups
  • 30 kettle bell swings 53/35
  • 9 box jumps 30/24
  • 6 Cleans 155/115

After the 3 rounds, complete an 800 meter run.

Three rounds for each year of captivity, 52 for each week of captivity, 30/9/6 for June 30, 2009.

Like any CrossFit WOD, the workout will be scalable and can be adjusted to any person’s fitness level. The purpose is that you are doing something to honor Sgt Bergdahl. If you are not comfortable with this workout go for a bike ride, run, ballet, sail a boat, anything! Do something you love & do it Saturday, June 30.

Apply your fitness, Iron Man

Workout of the day for Thursday 06/28/12:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Jake Larson is an Iron Man.

“The feeling of crossing the finish line at Ironman Coeur d’Alene was like nothing I have ever experienced. Nine blocks packed full of screaming people ringing cow bells willing you the final 385 yards. Somehow the pain, the set backs, the hours and hours of training, and the discipline was all worth it in that moment. My journey to Ironman was deeply connected to the support of my family and the disciplines of CrossFit Roseville.

I started doing CrossFit just about one year ago. Having already completed a few half distance triathlons I knew I must increase my strength to have any shot at the 2.4 mile swim, 112 mile bike, and 26.2 mile marathon of a full Ironman. What I didn’t realize is that CF is about more than physical strength. I increased by muscle weight by more than 8 pounds in the first 6 months of CF dropping my body fat to just below 9%. I could see noticeable improvement. However, my appearance was minor compared to the strength I had gained mentally.

When you complete a full Ironman the mental game is extreme. My body told me over and over again that this was ridiculous and that I must stop – but I knew from CF that my body was lying. I had more, I could dig deeper, I would not quit, I must not let the pain shout louder than the will of my mind. And just like numerous WOD’s in training, I kept moving ahead until I completed the workout. Justin told me going into the Ironman, “just see this as one long workout.” After a battle in the what felt like freezing water with 2500 other people, a 5700′ bike course climb, and a marathon course that demanded laser focus my long workout ended at 13 hours and 4 minutes.

With discipline, commitment, and dedication you can accomplish whatever you put your mind to. I am so extremely thankful for CrossFit Roseville, Justin, and all the coaches for helping me reach this goal. The box has become full of people I know, people who push me, and people who I deeply respect. Thank you everyone!”


Post to comments: Questions/Congratulations for Jake about competing and training for an iron man.



July 2nd Onramp Starting

Workout of the day for Wednesday 06/27/12:

5 Cleans On The Minute @ 70% 1RM until failure to complete. 10 minute cap.

Work Capacity:
Front squat 95/65
Then 70 Double Unders
Front squat 95/65
Then 70 Double Unders
Front squat 95/65
Then 70 Double Unders

Monday, July 2nd We are starting a new onramp Class! Onramp is a great way to get introduced to crossfit with a group of people new to CrossFit. The onramp class begins with instruction on technique on the different moves we perform in CrossFit followed by a short workout. The workout is challenging. The workout is also scaled back to your ability level. If you or a family member are considering giving CrossFit a shot email me to reserve your spot. You will see a lot of change, all you have to do is show up!


Apply your fitness, Mud Run

Workout of the day for Tuesday 06/26/12:

Five rounds for time of:
12 Pull-ups
5 Handstand push-ups
10 One-legged overhead squats 45/35lb bar

“Just finished a mud run 5k with PJ and Dirk, ever other globo gym fitness model around was there with uniforms, banners and cards. They had been training for a 5k… then we blew them out of the water, and we were not pushing for time, just having fun. If there were ever any doubt as to the gpp of CrossFit Roseville we jave just put it to bed.”
-Coach AM.

One week left to work on your goat!

Workout of the day for Monday 06/25/12:

Clean 3-3-3-3-3-3-3 reps

WOD Demo with Aja Barto – video [wmv] [mov] [HD mov]

2, 3, or 4 Rounds:
Run 800M, Rest 90 seconds

*Open Gym this week with Camille: Monday 5am. Thursday 6am.

How is your goat work going?

We set a goal at the beginning of the month to work on one strength or skill every day for the entire month. Have you been working on it? Have you crushed your goal? We have one week left to keep improving before we retest at the beginning of July.

I love the feedback from numerous people telling me how they’ve gone from being able to do 1 Toes-2-Bar to 12 (Alex!), from 1 double under to 14 (Nathan!), from a few pushups on a bar to several, from a thick band to a thinner band, etc. It is amazing what you can do when you set a goal, focus, and chase after what you want.

What is a goat?

It is possible that we get the term goat from the phrase “get your goat.” This phrase signifies making someone angry and purportedly came about when farmers would place goats with their race horses to keep them calm. Other ranchers would steal the goat so the race horse would perform badly on race day. So if someone gets your goat they make you angry. When your worst movement comes up in a workout it makes you angry. So crush your goat so that when it comes up in the workout you will balk at the ease with which you will crush it.

Post to comments: How was your weekend / tell me your goat success stories so far from June.