After competitive sports are over for you, what is the motivation to continue training with intensity?  Many people get the idea that they are too old to workout hard.  What is hard?  That is a completely relative statement. Rocklin CrossFit training can be “hard” and intense.  Although, that is not to say that a deconditioned athlete can not partake in it and gain the benefits.  Everything is scalable either by load or volume.  So for those of you whom do not want to work out “hard” and would rather hit some “cardio” on the elliptical, go to your local fire, police, or military service branch and thank each and every one there.  Thank them, not only for protecting and helping us, but for training themselves and pushing to the next level.  They train because their lives depend on their condition, they also train because at some point in our lives, our life depends on it!  So, show some appreciation for the hard work people put in, join the community and help to better your life as well!

FIT FOR DUTY, FIT FOR LIFE!

This weekend was a blast!  There was a lot of negativity amongst many people at first and they really began to lose sight on what this weekend was all about.  Day two had a lot more positive energy and the overall turnout could not have been any better.  Thank you for all the logistical help, judges, and volunteers.  You guys made it possible to have a steller event and the largest in the history of CrossFit competitions.  The competitors did a tremendous job as well giving their absolute all, I know I speak for myself, but I’m sure others feel the same.  I feel lucky to have been able to partake in such a great venue.  Thank you!

Follow the link to learn more about the weekend in San Jose.

http://games2010.crossfit.com/blog/2010/03/norcal-sectional-wrap-/

TECHNICAL:

BACK SQUATS       4 X 6

MED BALL CLEAN COMPLEX   3 SETS OF 3 REPS OF THE FOLLOWING:

              -CLEAN PULLS

              -HANG SQUAT CLEANS

              -FULL SQUAT CLEANS

FOR TIME:

20 HANDSTAND PUSHUPS

40 PULLUPS

50 AMERICAN KETTLEBELL SWINGS (24KG/16KG)

60 KNEES TO ELBOW

70 BURPEES

80 DOUBLE UNDERS

STABILIZATION:

KB WINDMILLS       3 X 10 EACH

Well, day one is complete. The weather is perfect and the wod’s are intense. Everybody here us laying it on the line and displaying some serious heart and intensity. Everybody from our box is doing well, Lynn Hunter is in the top 15 and is going on a bike ride tonight (apparently the wod’s weren’t enough!). Weygandt had a hard time with the first wod, but really showed what it’s all about by giving it all in the second. Garvin is doing great, he is some serious competition and is going to crush tomorrow, lots of strengths for him there! Find out the workout for tomorrow at http://games2010.crossfit.com/ then imagine a couple hundred people yelling and cheering for you with the great media attention as well. What a rush!

TECHNICAL:

Snatch 5 x 5

THRUSTER PRO/DI-GRESSION

PERFORM 21 THRUSTERS THE FIRST MINUTE
PERFORM 1 THRUSTERS THE SECOND MINUTE
PERFORM 20 THRUSTERS THE THIRD MINUTE
PERFORM 2 THRUSTERS THE FOURTH MINUTE
ETC… UNTIL 11 And 11 are met

STABILIZATION:

Single Leg Squats 4 x 5 Each
Toe to Bar 5 x 10

TECHNICAL:

Cleans 5 x 5
Russian KB Swings 3 x 20

“THE CHIEF”
5 WORK PERIODS AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 3 MIN WITH 1 MIN REST BETWEEN EACH ROUND OF:

3 Power Cleans (135/85)
6 Pushups
9 Air Squats

With just two days left until Sectionals, I believe that the group of people Rocklin CrossFit is sending is very prepared and well versed for the unknown. Next time you see Todd Weygandt, Jim Garvin, and Lynn Hunter wish them luck, or if you don’t see them until after this weekend, ask them how they did!

Technical:
Snatch Pulls 5 x 3
OHS 5 x 5

FIVE ROUNDS FOR TIME:
Row 500m
Exactly 1 min rest in between

Stabilization:
Turkish Get-Ups 8 x 1 Each
AbMat Situps 4 x 20

TECHNICAL:

Front Squats       5 x 5

Wall Ball              3 x 20

FIVE ROUNDS FOR TIME:

15 DB Bench Press

15 Pullups

*Row

     *First RND 100m, Second RND 200m, Third 300m, Fourth 400m, Fifth RND 500m

TECHNICAL:

Split Jerk        4 x 5

Ball Slams      3 x 15

NORCAL SECTIONAL WOD “A”

In a 6 minute running clock perform:

800 m Run

Max Reps OHS (115/75)

TECHNICAL:

Sumo Deadlift High Pull       4 x 10

PERFORM 8, 20 SECOND SETS WITH 10 SECONDS REST BETWEEN EACH SET FOR ALL 4 LIFTS.  TRACK TOTAL NUMBER FOR END SCORE.

DB Clean (40/20)

DB Push Press (40/20)

Air Squats

Row (Calories)

STABILIZATION:

KB Windmill       4 x 5 Each Arm