Workout of the day for Friday:

For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders


140602 crossfit kids starts Thursday

** Log books are in for The kids summer program! Starts this Thursday, June 5th at 10:45am.


Workout of the day for Monday June 1st, 2014:

2014 Regional event 4, (21 minute cap). For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

5th Annual Team Hope Walk and Car Show

**On Sunday, At CrossFit SAC , jumpNrope Double Under – Jump Rope Training from 10 AM – 12 PM with Holly Metz $45. Sign-up now because you need this and CrossFit Sac is awesome! http://www.regonline.com/Register/Checkin.aspx?EventID=1216121 **

Workout of the Day for Thursday April 25, 2013

For Quality! ~ Not for time.


For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Read about this workout by clicking here.

2013 walk flyer REVISED

My name is Ashley Fajardo and I am the Team Hope Walk Event Coordinator. I have been the walk coordinator for 5 years now and it has changed my life. Growing up my mom had Huntington’s Disease which is a neurological brain disorder that is terminal. It is similar to Parkinson’s and Alzheimer’s combined. She fought a long hard battle and passed away when I was 13. After that when I turned 18 I decided to get tested to see if I carried the gene, because every child whose parent has it stands there own 50/50 chance of inheriting the gene. I tested positive, but have not yet started showing symptoms. It changed my way of life. I do everything now instead of later and I try living a healthy lifestyle that is well balanced. I also try to live each day to its fullest. I have been volunteering for the Huntington’s Disease Society of America for the last 10 years and the last 5 I have been putting on this walk. The walk is so important to help fund research to find a cure, brings awareness to our community, and most important brings hope to those whose families are affected by this deadly disease. I am so blessed to have an amazing support system of friends and family and just wanted to share it now with my new crossfit community! I love the encouragement and close knit community crossfit brings me. As I opened up about this some people asked how to get involved. I would love to see you all out there representing our box and crossfit at the walk this year. Feel free to ask any questions about the walk, me,or HD I am an open book!
Ashley Fajardo

5 Kilo Jumps

Workout of the Day for Wednesday April 24, 2013

75 Burpees
Start with and on the minute, do 3 cleans at 185/125 pounds

Alison J - Changes

Alison J – Changes

Listen to the above. Read below, from: The Dark Orchestra By Jon North.

This red two and half kilo plate feels light in my hands.  But why does this small piece of metal feel so heavy once on the bar? You would think you could eventually break all the world records by adding 5 kilo’s to each set.  If the bar was long enough I would just slide as many of these little plates across this bar forever for as long as the eye could see.  Endless miles of little red plates that stretch out the gym loading dock, past the highway, and to a place where world records resign.  Up and down, fast and crisp, sweat drips from our face with every sip of coffee we taste.   This is why I like working up to max by taking 5 kilo jumps…..rhythm, timing, an understanding of why and how your body is moving with the bar.  Rep after rep you turn the pages to the old book you found in your grandpa’s desk drawer with a fast turn of the head and a quick flick from your fingers.  Hooked on what the next page has to offer, what shall become of the character, or how it will end.  Set after set you sit while finding your twitches in sync with your thoughts.  Each chug from your energy drink lines up perfectly with the tapping of your foot from the music.  Every swipe to the face from your training towel glides simultaneously with a soft moan from the pain that shoots up your spine from the years the sport has laid upon you.  A perfect harmony has fallen into your lap, and now it’s time to stand from your resting chair, and add another 5 kilo’s to the long bar that has now reached the north pole.

Lift and sit, lift and sit.  Repeat ’til the gym empties and the owls outside are the only ones watching you paint your painting in the lonely warehouse where your music and monster energy drinks motivate your perfect harmony along.  You will hear the difference between a good lift and a not so good lift. The not so good lift makes a sound that doesn’t mesh with the other sounds around you.  It’s like sticking your head under the car’s hood and saying to yourself, “Now what do we have here…..”.  I prefer to coach with my eyes closed. I enjoy lifting with my eyes closed.  Feel how your body moves, hear how your athletes sound.  This will gain more insight in figuring out all the little things that happen between the basic positions that are hidden from the naked eye.  Add 5 kilo’s more than the last set.  Even though there are thousands of little two and a half kilo plates on the bar that all add up to a 700 kilo total, it’s not that heavy because they are just little plates that feel very light when picking one up.  How on God’s green earth can this weak, defeated, scared plate be any match for us strong weightlifters?  It can’t.  So stop thinking the weight in front of you is heavy.  This is a common problem I see with myself and others.  You are in charge of the weight, not the weight, fuck the weight, and guess what….. fuck the bar.  We need to stop respecting the bar so much like it’s our boss, our all mighty king.  We are kings and queens that allow the bar to live and have a purpose, not the other way around.  Next time you add a one kilo plate to your bar for a PR, just feel that tiny weight in your hand, and think to yourself – the only thing stopping you from making a new all time PR…….. is this.

Beginners in the sport of weightlifting, I call out to you to try this workout.  Finding yourself as a weightlifter takes many years and time under a bar, but this workout can help find that inner finesse and rhythm that is over looked and can never be coached.  I am a big believer in big jumps as well, or as I like to call them “Shankle jumps,” because I have never seen anyone take bigger jumps than Shankle.  I once saw him clean and jerk 70 kilo’s, sit for 2 minutes without blinking once, stand up, load 200 kilos, and then clean and jerk it like it was nothing.  Nothing!  This in my opinion is all a mind set.  Not strength, not technique, not even athleticism.  100 percent mental. There is a time and place for Shankle jumps, but not now my friend.  Not for me, because I am just getting back into training, and not for the beginning athlete, because he or she needs more experience with the lifts and not as much focus on the weight on the bar.  When the day comes that you can take 20 kilo jumps, or whatever very big jumps are for you, then you can lift blind folded.  You have become a pro.  You have found peace and harmony.  You have found yourself as a true artist.

Small Jumps 2016

How You Move

Workout of the Day for Tuesday April 23, 2013

Complete 5 rounds for time:
12 Deadlift, 225/155 pounds
12 Handstand Push-up
Run 260 meters
Rest 1 minute between rounds



How you move

~Justin Arnest

Did you ever think about how you move in a workout as an art?

If dance is an art, why can’t exercise be an art?

Dance is creative expression through physical movement and undoubtedly an art.

Like dance, or martial arts, how you move while your exercise can be an artistic expression. Some of the worlds best dancers are amazing to watch. They move so gracefully, powerfully, and explosively.

I don’t know a lot about dance rules, but they have them at competitions. You can still be creative and expressive within the confines of the rules. Seems similar to a wod; there are movement rules, range of motion requirements, and rep schemes. But how you move within the confines of those parameters can be a graceful, efficient, and creative expression  – an art form.

Fast, strong, fluid, smooth, balanced, coordinated, flexible, agile, explosive, efficient, graceful, energetic, purposeful, aware, succeeding. These are some of the beautiful elements of human movement.

Post Note: Ever seen a dancer that is smiling while they dance? For example, a ballerina that is smiling while executing amazingly technical and difficult maneuvers. They are working so hard, breathing heavy, muscles pumping, yet smiling. Would you enjoy watching a dancer making a ‘pain face’ while they moved? Probably not. Annie Thorisdottir, two-time back to back winner of the 2011 and 2012 CrossFit Games, is well-known for smiling while she workouts.

Action point: learn to relax your face even during the uncomfortable parts of your wod.

A Paleo Testimony from Alison J

Workout of the Day for Monday April 22, 2013

Speed & Power
Snatch 5-5-3-3-1-1-1*
*15 minutes to work up to a max

As many rounds as possible in 6 minutes of:
10 Chest to Bar Pull-ups
20 Wallballs


A Paleo Testimony from Alison J.

In the middle of March I decided to do my own nutrition challenge. For those of you have been working out at CFRV for a long time may remember when I first started at the box a little over 2 years ago I was overweight (size 16). It took me about 8 months to lose 45 lbs and I had been happily coasting at my goal weight for the last year and half. I spoke to Jesse a little bit about my new goals and every time his response was your workouts are there, now you need to focus on nutrition. I challenged myself to follow a meal plan very similar paleo. I was always intimated that paleo would be too hard core for me to follow – much to my satisfaction I really enjoyed it. There are a ton of great recipe available on the internet. I eat more now than I ever did before in terms of volume because I indulge in vegetables and proteins instead of starchy foods. I feel better overall and I saw results! In 24 days I lost 8 pounds and 15 inches.  If anyone is contemplating trying paleo I would be willing to share my experience. I am, by no means an expert, but I learn and I’m inspired by people in the box daily so if I can do that for someone else I would love to!

Regularly learn and play new sports

Workout of the day for Saturday 04/20/13:


As many rounds as possible in 20 minutes:
5 pull-ups
10 push-ups
15 squats


World-Class Fitness in 100 Words:

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
  • Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
  • Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.

– CrossFit founder, Greg Glassman