CrossFitter of the month of December- James Roberts

CrossFitter of the month of December-James Roberts


Where are you from? I grew up here in South Lake Tahoe.  I moved away and lived in L.A.for 20 years, and then moved back in 2014.

What brought you back to Tahoe? My son, Jack, was about to start school, and felt guilty that I wasn’t giving him the experience of growing up  in Tahoe like I had.

What is your athletic background? In high school I competed in cross country skiing for STHS.  Did some ball sports as well as cross country running.

What do you do for work?  I am the lodging operations manager at Camp Richardson.

How did you hear about STCF?  Actually from David Turner. He told me I should check it out. Back in L.A. I would run and do push-ups and pull-ups and such.  When I moved back to Tahoe I couldn’t find a public pull-up bar.  So I came in on a Sunday, and asked Monica if I could use the pull-up bar.  She said that it’s a free class and suggested I try it. I did the class, loved it, did a few more Sunday classes, and then joined.

What was your first impression of STCF?  I very much love the people and culture of the

gym.  Everyone is equally encouraging. There’s a lot of respect for people who work hard.  I hate the regular gyms where you go in and work on seperate body parts and then leave.  I love the fact that it’s a full body workout.  Being middle aged, I love how

CrossFit counteracts getting older.  I have a 7 month old son as well and want to be able to chase him around when he’s 18.

What are your favorite movements, WODs? I really like push presses and overhead squats.

They feel really good for some reason. As far as favorite WODs-

I like working on things I’m not very good at.  I’m a decent runner so I do like it when we have running in workouts, but I’m not a strong lifter so when I make gains on my lifts that is very rewarding.

What are your least favorite movements/WODs?  Double-unders!! I’m still working on them.

It’s a challenge?  I want to get my double-unders and muscle-ups.

What are your goals for CrossFit?  I just want to maintain and improve my general fitness.

If you see James around give him some props.


Wednesday, December 6,2017

5 ITR of:

300 meter row

15 russian kettlebell swings (53/35)

10 burpees over the rower

Rest 3 min between rounds

Conditioning class


Row cal


Rest 2 min


Assault Bike cal


Rest 2 min


Air squats

Sit ups

There will be no mobility classes this week. Sorry for any inconvenience.

Tuesday’s WOD board

Tuesday,December 5,2017

Power Cleans 3-3-3-3


For Time:

21-15-9 reps of:

Power Cleans (115/85)


Mobility classes are cancelled for this week. We are sorry for any inconvenience.

Monday’s WOD board

Monday, December 4, 2017


Tempo Back Squats 4-4-4-4 (3102)

So you will perform increasing sets of 4 back squats with the tempo of 3 second descent, one second hold at the bottom, ascend as quickly possible, and hold at top of rep for 3 seconds.


Alternating Tabata of:

Jumping lunges

abmat sit-ups

Score sum of lowest number of jumping lunges and sit-ups performed in a round.

Conditioning class-

1)10 rounds:

20 box step ups

15 KB

10 sit-ups

2)5 rounds:

7   knees to elbow/toes to bar

10 push ups

Saturday, December 2,2017

WOD- 5 Rounds of:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

All Mobility classes will be cancelled for the week of 12/4 – 12/10. Sorry for any inconvenience.

Friday’s WOD board