Sunday 06/24/12

Workout of the day for Sunday 06/24/12:

8am: clean and jerk.

9am: 18 minutes of: 5 handstand push-ups 5 toes-to-bars 5 kettlebell swings 200-meter run

Apply your fitness

Workout of the day for Saturday 06/23/12:

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

WOD Demo with Ballston CrossFit – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Hollywood by Again Faster Equipment – video [wmv] [mov] [HD mov]



There are numerous hikes within a few hours drive of Roseville. Apply your fitness on one of these visually stunning hikes—Enjoy nature, reboot, and refocus. You can head out 20 minutes to hike the confluence in Auburn, 30 minutes to Steven’s trail in Colfax, or you can head out a bit further to enjoy one of the many amazing landscapes that surround us. Such as…

Loch Leven Lakes
Tahoe Desolation Wilderness
Mt. Tamalpais
Muir Woods
Angel Island
Mt. Diablo to Eagle Peak

Post to Comments: What is your favorite local-ish hike?

Congratulations Serena!

Workout of the day for Friday 06/22/12:

Turkish Get Up

Work Capacity:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD Demo with CSC CrossFit – video [wmv] [mov] [HD mov] [slideshow]

Congratulations to our Member Serena McCabe for getting her level 1 cert! As well as her Kettle bell cert and completing a gymnastics seminar!

Post to Comments: What aspects of your fitness would benefit most from a weekend seminar/certification? What seminar/cert do you most want to attend to gain more knowledge and improve your technique?

Thursday Night Mobility

Workout of the day for Thursday 06/21/12:

Press 5-3-1

Work Capacity:
Eight rounds for time:
10 Push Press 115/75lb
Sprint 100 yards
Rest 60 seconds

Thursday 6:00pm-7pm mobility Class.

Post to comments: what is your biggest mobility issue?

Thank a firefighter

Workout of the day for Wednesday 06/20/12:

Weighted pull-ups 2-2-2-2-2-2-2 reps
WOD Demo with Westlake CrossFit – video [wmv] [mov] [HD mov]

Work Capacity:
10-1 Clean (155/105) – Burpee
9-2 Clean (155/105) – Burpee
8-3 Clean (155/105) – Burpee
1-10 Clean (155/105) – Burpee


Many firefighters use crossfit to maintain their General Physical Preparedness so that they can tackle anything that might happen during their shift. Be sure to thank a firefighter for protecting our forests, our cities, and for keeping us safe this summer.

Post to comments: Thank a firefighter.


See Mike Clean!

Workout of the day for Tuesday 06/19/12:

Deadlift 5-3-1 (75%, 85%, 95% of 1RM)

Work Capacity:
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Watch the demo video with Mike Gilmore at CrossFit Hampton Roads!!

WOD Demo with CrossFit Hampton Roads – video [wmv] [mov] [HD mov]

Post to comments: Do you know the Gilmores?



What does it take to be a games athlete?

Workout of the day for Monday 06/18/12:

Back Squat: 5-3-1 (75%, 85%, 95% of 1Rep Max)

Work Capacity:
Five rounds for time of:
10 Power clean, 135/95 pound
15 Wall ball shots, 20/14 pound ball

What does it take to be a games athlete?–Confidence.


Confidence is a staple to be successful in all of our goals. Not the confidence that we will always succeed but the confidence to try. Have confidence in your workout today. You made it to the gym, showed up for the daily workout. Go crush it.

Post to Comments: What lifts are you the most confident in? Have you ever failed a lift because you lost focus, didn’t have the confidence to succeed?

108 degrees today, stay hydrated!

Workout of the Day for Saturday 06/15/12:

2 Athletes, 5 Rounds:
Athlete 1 starts on Wallball, 20/14 pound
Athlete 2 Runs 260 meters
When athlete 2 Returns he/she begins Wallballs
Athlete 1 now Runs 260 meters

Outscore your partner by completing more wall balls.


Andy Massi is a Game Changer

Workout of the day for Friday 06/14/12

In 15 minutes work up to your max overhead squat

Work Capacity
As Many Rounds as Possible in 15 minutes:
15 Overhead Squat, 95/65 pounds
20 Sit-ups

Say goodbye to your midline. ~J

Andy Massi is a Game Changer
~Justin Arnest

While I’ve been away, I’ve had some great time to reflect on CrossFit Roseville. There have been many coaches and athletes who have helped make us a phenomenal place to train and grow. Not everyone who deserves recognition has gotten enough of it.

One coach who deserves recognition for all he has done for CrossFit Roseville, and continues to do for CrossFit Roseville, is Coach Andy Massi. Even though he is one of those who doesn’t need public recognition, he deserves it.

Andy has been a game changer for CrossFit Roseville. He has elevated our game as athletes and coaches and continues to elevate everyone around him.

From the very first workout at our box, his work ethic and internal drive showed. His dedication to learn and understand CrossFit, GPP, and functional fitness led him to study many hours long before attending a Level 1 cert. In no time, he had absorbed the basic tenets of the CrossFit approach to training and his performance sky rocketed.

Once he attended the CrossFit Certification course, and I asked him to coach a few classes, his work ethic continued to shine. He always went the extra mile; showing up early, ready to work, organizing weights, taking out trash, cleaning up after messy members. (Yes, we have some messy members that are sometimes). He has never complained about anything, but he has made some important ‘suggestions’ and observations. Yet, even though he has clearly deserved it, he never asked for or got any special treatment or recognition.

In 2011, Andy helped me coach a group of 20 athletes at Tony’s Fine Foods, a large local food distributor, 2 nights a week. Over the course of about a year, we were the catalysts (also with Dave Pabalate and Laura Cruz) that helped create what is a new frontier in how big businesses provide health and wellness for their employees. We started in the parking lot and now that program has a dedicated CrossFit Coach and 4 nights a week in their own fully outfitted by rogue 6,000 sf private training facility. Andy was a big part of the success of that program.

As a coach at CrossFit Roseville, Andy has been top-notch. Even when he isn’t coaching and he is doing his own workout, he is always there to help a fellow athlete even if it means taking time away from his training. I have gotten many texts and messages from our members praising Andy.

In case you wondered, he’s been ‘there’. He will push you. Maybe more than you want, but never more than you need. Andy recently received another CrossFit Certification – Olympic Weightlifting. He has developed an eye for movement and a technical coaching ability that has helped us all. He’s quick to share what he has learned and every chance I get to workout with him, I take it! You should, too!!

Andy, thanks for being a Game Changer at CrossFit Roseville. You have influenced us all greatly. You have been an example of consistency week in and week out with everything. With your training, with your coaching, with the way you have invested in all of the members, with the way you have gone the extra mile for our box – every time, and with the way you have shown us how to dig deep on those hard wods (Death by Barbell, Hero’s, Memorial Day).

Keep up the outstanding work. You have elevated your fellow coaches and athletes. I’m looking forward to your ever increasing role at CrossFit Roseville and future endeavors together.

Thank you.


Post to comments:
If you have a memory of when Andy has helped you, why don’t you say thanks to him either in comments or personally next time you see him at the box. He believes in you. He believes you are capable of more than you even know. He has been fighting for you…so recognize the game changer in our midst.

Challenge yourself to become better

Workout of the day for Thursday 06/14/12:

Run 800 meters
28 Kettlebell swings, 70/53lb
28 Strict Pull-ups
28 Clean & Jerk 135/95lb
28 Strict Pull-ups
Run 800 meters

“I welcome you to the community of people who have decided that easy will no longer suffice.”

This is who we are when we are at CrossFit. We create more resistance for ourselves. We make our lives harder… on purpose, and we like it. We are in it for the suck. Why!? Because we understand that the work is the reward. That tomorrow we will be a better version of ourselves because of the toil we put ourselves through today.

Resistance in our life allows us this chance to strengthen our mental game. When we are at CrossFit we generally see this resistance as a good thing, we want to face these challenges, to get stronger. We want to move from banded pull-ups to unassisted pull-ups, to lift heavier weights, and move larger loads faster.

But it is easy to forget when we are outside of CrossFit that resistance in our life affords us an opportunity to become stronger/better version of ourselves as well. It is hard to relate that losing an item we value, or dealing with a disgruntled co-worker, or mending a broken relationship is an opportunity to overcome resistance and to get stronger as well.

There is very little that will happen to us throughout the day that will be harder than our daily workout. We can breathe a little easier outside of CrossFit because we know this. And when life’s bigger challenges hit us we will be better prepared for them both mentally and physically.

Post to comments: How has crossfit helped you to face challenges in your daily life?