Since we just finished out the Winter Cycle, it is time to reflect on the last three months of hard work.  To help make the program better for you guys, let me know what is going on.  Feedback (negative or positive) is greatly appreciated.  You can even comment on the blog itself if you want to remain annonymous.  Are you satisfied with your results/progress?  Is there ANYTHING that you’d like to see different?  Perhaps different class times?  Open gym forum on weekends?  How about the programming?  Is it challenging enough for you?  Is there something that we tend to not do enough of that you’d like to see in the program?  How about the clinics we have been putting on…  We will be putting them on much more regularly now, any requests?

 

Every individual that reads this has some homework…  Now you may not give me any feedback (and I understand you may not want to be bothered with that), but, you MUST think about some goals…  Just pick three goals that you’d like to see yourself accomplish this cycle.  It could be a pullup without a band, a ring dip, a ten pound increase on your lifts…  Whatever it is, email them to me!  I will attach it to your file in the computer and hold you accountable!  I want every one of you to be successfut, but it starts with you! 

 

Thank you!

Nice work, not everyone has completed the testing yet…  Here is Day #2!

 

 

	Athlete:	Deadlift		Pullups		Dips		2 Min T2B		FGB		TOTAL
1	Hutchinson, Wesley	395	1	61	1	30	1	45	2	367	1	6
2	Raup, Grant	363	3	49	2	25	2	51	1	359	2	10
3	Ford, Brandon	364	2	22	6	6	9	36	3	331	3	23
4	Eslick, KJ	338	6	30	4	19	3	28	5	271	6	24
5	Lehman, Darin	345	4	25	5	15	5	24	7	296	4	25
6	Genochio, Anthony	314	9	45	3	16	4	23	8	248	7	31
7	Bradbury, Tim	338	6	19	8	6	9	20	10	225	9	42
8	Magorka, Tom	270	10	15	9	8	6	12	14	276	5	44
9	Renda, Geno	215	15	15	9	8	6	22	9	211	12	51
10	Garcia, Michael	322	8	12	15	44*	17	28	5	241	8	53
11	Bracco, Nate	340	5	14	11	2	14	10	16	221	10	56
11	Swanson, Dave	260	11	14	11	7	8	15	12	202	14	56
13	Johnson, Matthew	235	13	10	16	5	11	30	4	201	15	59
14	Jones, CJ	230	14	20	7	5	11	12	14	161	17	63
15	Russello, Matt	258	12	13	13	0	17	13	13	218	11	66
16	Lopez, Nate	114	18	13	13	3	13	16	11	211	12	67
17	Owens, David	182	17	4	18	2	14	8	17	175	16	82
18	Magee, Keith	184	16	6	17	1	16	5	18	134	18	85
	Athlete:	Deadlift		Pullups		Dips		2 Min T2B		FGB		TOTAL
1	Calhoun, Lynn	230	5	46	1	15	3	40	1	330	4	14
2	McKernan, Jennie	254	3	29	3	17	2	32	4	333	3	15
3	Rhoades, Amber	239	4	24	5	3	5	40	1	343	2	17
3	Hunter, Lynn	255	2	28	4	19	1	29	5	312	5	17
5	Tivey, Ginger	284	1	20	6	3	5	22	10	353	1	23
6	Beverly, Sarah	224	6	18	8	5	4	22	10	272	7	35
7	Helsel, Kim	194	9	10	11	3	5	28	7	235	9	41
8	Goss, Faith	220	7	30	2	33*	18	25	8	228	12	47
9	Fegard, Stacy	152	22	20	6	1	9	33	3	244	8	48
10	Davenport, April	178	14	6	13	37*	13	29	5	294	6	51
11	Her, Stacy	164	17	10	11	3	5	23	9	209	15	57
12	Calhoun, Monica	194	9	13	10	38*	11	16	13	200	18	61
13	Henderson, Allison	194	9	2*	22	40*	10	5	20	208	16	77
14	Morris, Geri	154	19	2	16	37*	13	10	18	225	13	79
15	Murrish, Brandie	178	14	3*	22	34*	16	5	20	234	10	82
16	Sherman, Angela	176	16	16*	22	28*	21	20	12	229	11	82
17	McManus, Katy	159	18	1	18	27*	24	16	13	217	14	87
17	Bogdan, Nadia	194	9	1*	22	38*	11	0	25	191	20	87
19	Dumitru, Denise	154	19	2	16	27*	24	15	16	195	19	94
20	Farrish, Shea	128	27	14	9	36*	15	3	22	173	22	95
21	Silber, Tiffany	149	23	4	14	34*	16	11	17	140	26	96
22	Butler, Sara	204	8	11*	22	28*	21	2	23	172	23	97
23	Dumitru, Carmina	194	9	7*	22	30*	19	0	25	166	24	99
24	Pierce, Karen	144	24	1	18	30*	19	1	24	204	17	102
25	Magee, Julie	134	26	3	15	25*	27	16	13	144	25	106
26	Kelly, Jessica	154	19	1	18	26*	26	6	19	131	27	109
27	Henderson, Clare	142	25	1	18	28*	21	0	25	175	21	110
28	Owens, Terry	113	28	1*	22	22*	28	0	25	129	28	131

After the testing is all complete,  there will be a chance to still get a workout in this week or do a makeup.  If you are under the age of 14 years old and did not test at all, continue to take the rest of the week off to come back stronger than ever next week (this is not an option, it is the process of periodization), for you adults, I realize that taking too much time off may be slightly detrimental.  So, there will be opportunities to still come in and train.  It’ll be an “Open” gym format to where you may make up or do your own thing.  But you must sign up for the class time just as a regular class! 

 

Happy training! 

 

Also, do not be so concerned about checking the site for your Day #2 scores… They won’t be up for several days.  And please, keep in mind that you are still just competing against your self and that it doesn’t matter how every one else is!  I realize a 1 pound gain may sound small, but just convert that to a percentage…  I would love love love to have some of your percentage gains that you are getting!  Keep it up!

There were some major mistakes from yesterday’s posting on the scores… I do apologize for that, I’m not the best at using excel.  Here are the updated and corrected scores from Day #1!  Of course, not everyone tested for Day #1 and we will be having make ups as part of an “open gym” format. 

 

	Athlete:	Snatch		Clean		2 OHS		2 Min DU		3 Km Row		S2O		TOTAL
1	Baron, Gary	247	1	295	1	270	1	177	2	11:37	5	290	1	11
2	Hutchinson, Wesley	213	2	273	2	245	2	183	1	11:50	8	220	5	20
3	Westberg, Josh	174	3	224	5	214	4	144	3	12:39	13	224	4	32
4	Butler, Clayton	164	5	233	3	190	8	140	4	11:47	7	204	6	33
5	Garvin, Jim	169	4	217	8	220	3	134	5	11:40	6	184	8	34
6	Raup, Grant	159	7	224	5	210	5	42	12	12:00	9	244	2	40
7	Ford, Brandon	154	9	224	5	124	13	83	8	11:34	4	202	7	46
8	Lehman, Darin	155	8	195	13	195	7	30	17	10:55	1	225	3	49
8	Talley, Dean	163	6	205	9	200	6	123	6	12:10	11	182	11	49
10	Smith, Jordan	130	14	233	3	165	9	65	9	10:58	2	153	14	51
11	Eslick, KJ	132	12	205	9	153	11	85	7	12:32	12	184	8	59
12	Genochio, Anthony	114	17	174	15	144	12	63	10	11:33	3	164	12	69
13	Sanchez, Robert	132	12	197	11	162	10	41	14	13:53	19	132	16	82
14	Garcia, Michael	142	11	197	11	95	16	30	17	12:56	15	132	16	86
15	Magorka, Tom	122	16	152	18	122	14	42	12	12:50	14	162	13	87
16	Bradbury, Tim	144	10	184	14	0	22	26	19	13:39	18	184	8	91
17	Swanson, Dave	124	15	162	16	94	17	34	15	13:31	17	152	15	95
18	Russello, Matt	64	22	115	19	64	19	32	16	12:03	10	114	18	104
18	Acosta, Brendon	94	18	154	17	104	15	58	11	14:04	21	104	22	104
20	Lopez, Nate	84	21	114	21	64	19	14	21	13:25	16	114	18	116
21	Owens, David	94	18	114	21	33	21	17	20	14:42	22	114	18	120
21	Renda, Geno	85	20	115	19	85	18	3	22	14:00	20	105	21	120
	Athlete:	Snatch		Clean		2 OHS		2 Min DU		3 Km Row		S2O		TOTAL
1	Hunter, Lynn	128	1	151	2	159	1	86	7	12:26	1	168	1	13
2	Tivey, Ginger	103	4	158	1	143	3	110	4	12:40	2	135	2	16
3	Calhoun, Valerie	108	3	146	3	144	2	118	2	13:40	8	134	3	21
4	McKernan, Jennie	113	2	138	5	138	4	64	9	12:50	3	134	3	26
5	Goss, Faith	83	7	123	6	113	5	126	1	13:04	4	105	7	30
6	Davenport, April	79	8	114	7	84	12	108	5	13:32	5	99	9	46
7	Beverly, Sarah	98	5	143	4	113	5	63	11	14:56	18	124	5	48
8	Murrish, Brandie	84	6	114	7	64	17	55	12	14:26	12	114	6	60
8	Her, Stacy	73	10	108	9	93	7	111	3	15:05	19	93	12	60
10	McManus, Katy	73	10	103	10	83	13	76	8	13:37	6	83	17	64
11	Davenport, Erin	73	10	93	13	88	10	90	6	15:10	21	100	8	68
12	Helsel, Kim	78	9	83	16	83	13	44	16	14:30	14	94	10	78
13	Dumitru, Denise	70	13	99	11	89	9	20	20	14:39	17	94	10	80
14	Butler, Sara	63	15	83	16	93	7	20	20	14:29	13	93	12	83
15	Fegard, Stacy	52	20	82	20	87	11	64	9	14:25	11	84	15	86
16	Eubanks, Heather	63	15	88	14	63	18	50	13	13:49	10	74	19	89
17	Jones, Kerry	63	15	83	16	73	16	1	23	13:38	7	89	14	91
18	Morris, Geri	44	23	97	12	82	15	41	17	13:41	9	79	18	94
19	Bogdan, Nadia	68	14	88	14	63	18	30	18	15:08	20	84	15	99
20	Dumitru, Carmina	63	15	83	16	63	18	24	19	14:36	15	64	21	104
21	Calhoun, Monica	53	19	69	22	63	18	47	14	14:36	16	73	20	109
22	Farrish, Shea	52	20	72	21	55	22	45	15	16:48	22	64	21	121
23	Owens, Terry	52	20	62	23	22	23	10	22	17:56	24	62	23	135
24	Toffler, Griffin	37	24	42	24	12	24	*	24	16:59	23	22	24	143

Olympic Lifting Workshop is scheduled for Saturday March 12th from 10:00 am til finish!  Approximately a six hour clinic with an hour for lunch.  It is enabled on the schedule!  It costs just $100 and is worth spending 3 X’s as much!  Sign up, last time it sold out in about 3 hrs! I will not hold any spots, it is set to sell out at 15 athletes, and it is first come, first serve!

I took the scores directly off of your scoresheet that you wrote down!  If there is a discrepency in your scores, then either I could not read your writing, or you did not write anything down.  Every single person improved on multiple things yet again, nice work all!  Now it’s time for the fun day!  The Day #2 scores will not be posted until probably Sunday night, so that way you won’t have to keep refreshing the computer to see if I posted them…

 

Without further hesitation, here are the scores!

The number to the right of the number you hit, is the score and how it compares to everyone else.  If you received a “1″ then you were the best out of everyone that tested, the less points the better!

 

	CrossFit Physical Performance Testing
	Athlete:	Snatch		Clean		2 OHS		2 Min DU		3 Km Row		S2O		TOTAL
1	Hutchinson, Wesley	213	2	273	2	245	2	183	1	11:50	7	220	5	19
2	Butler, Clayton	164	5	233	3	214	4	144	3	12:39	12	224	4	31
3	Garvin, Jim	169	4	217	8	220	3	134	5	11:40	5	184	8	33
4	Raup, Grant	159	7	224	5	210	5	42	12	12:00	8	244	2	39
5	Smith, Jordan	130	14	233	3	190	8	140	4	11:47	6	204	6	41
5	Westberg, Josh	174	3	224	5	200	6	123	6	12:10	10	182	11	41
7	Ford, Brandon	154	9	224	5	124	13	83	8	11:34	3	202	7	45
8	Lehman, Darin	155	8	195	13	195	7	30	17	10:55	1	225	3	49
9	Eslick, KJ	132	12	205	9	153	11	85	7	12:32	11	184	8	58
10	Swanson, Dave	124	15	162	16	144	12	63	10	11:33	2	164	12	67
11	Sanchez, Robert	132	12	197	11	165	9	65	9	13:53	18	153	14	73
12	Talley, Dean	163	6	205	9	95	16	30	17	12:56	14	132	16	78
13	Garcia, Michael	142	11	197	11	162	10	41	14	13:53	19	132	16	81
14	Magorka, Tom	122	16	152	18	122	14	42	12	12:50	13	162	13	86
15	Bradbury, Tim	144	10	184	14	0	22	26	19	13:39	17	184	8	90
16	Genochio, Anthony	114	17	174	15	94	17	34	15	13:31	16	152	15	95
17	Lopez, Nate	84	21	114	21	64	19	32	16	12:03	9	114	18	104
17	Acosta, Brendon	94	18	154	17	104	15	58	11	14:04	21	104	22	104
19	Owens, David	94	18	114	21	64	19	14	21	13:25	15	114	18	112
20	Renda, Geno	85	20	115	19	85	18	3	22	14:00	20	105	21	120
21	Russello, Matt	64	22	115	19	33	21	17	20	14:42	22	114	18	122
	CrossFit Physical Performance Testing
	Athlete:	Snatch		Clean		2 OHS		2 Min DU		3 Km Row		S2O		TOTAL
1	Hunter, Lynn	128	1	151	2	159	1	86	7	12:26	1	168	1	13
2	Tivey, Ginger	103	4	158	1	143	3	110	4	12:40	2	135	2	16
3	Calhoun, Valerie	108	3	146	3	144	2	118	2	13:40	8	134	3	21
4	McKernan, Jennie	113	2	138	5	130	4	64	9	12:50	3	134	3	26
5	Goss, Faith	83	7	123	6	113	5	126	1	13:04	4	105	7	30
6	Davenport, April	79	8	114	7	84	12	108	5	13:32	5	99	9	46
7	Beverly, Sarah	98	5	143	4	113	5	63	11	14:56	18	124	5	48
8	Murrish, Brandie	84	6	114	7	64	17	55	12	14:26	12	114	6	60
8	Her, Stacy	73	10	108	9	93	7	111	3	15:05	19	93	12	60
10	McManus, Katy	73	10	103	10	83	13	76	8	13:37	6	83	17	64
11	Davenport, Erin	73	10	93	13	88	10	90	6	15:10	21	100	8	68
12	Helsel, Kim	78	9	83	16	83	13	44	16	14:30	14	94	10	78
13	Dumitru, Denise	70	13	99	11	89	9	20	20	14:39	17	94	10	80
14	Butler, Sara	63	15	83	16	93	7	20	20	14:29	13	93	12	83
15	Fegard, Stacy	52	20	82	20	87	11	64	9	14:25	11	84	15	86
16	Eubanks, Heather	63	15	88	14	63	18	50	13	13:49	10	74	19	89
17	Jones, Kerry	63	15	83	16	73	16	1	23	13:38	7	89	14	91
18	Morris, Geri	44	23	97	12	82	15	41	17	13:41	9	79	18	94
19	Bogdan, Nadia	68	14	88	14	63	18	30	18	15:08	20	84	15	99
20	Dumitru, Carmina	63	15	83	16	63	18	24	19	14:36	15	64	21	104
21	Calhoun, Monica	53	19	69	22	63	18	47	14	14:36	16	73	20	109
22	Farrish, Shea	52	20	72	21	55	22	45	15	16:48	22	64	21	121
23	Owens, Terry	52	20	62	23	22	23	10	22	17:56	24	62	23	135
24	Toffler, Griffin	37	24	42	24	12	24	*	24	16:59	23	22	24	143

The video is from our most recent competition in Sacramento.  It is a bit on the longer side, but goes by very fast!  Watch it, some of these movements may be coming up!

 

Well, Testing starts tomorrow!  With that said, it’s go time!  Bring your A-Game and please pay attention to the schedule changes that have occurred.  Due to the fact that it is testing week and there is a holiday on Monday, the 5:30 am class is cancelled.  It will resume on Wednesday but it will be about 90 minutes long.  Also, class sizes may be a bit larger than normal, it will help to bring us all together in an intense setting where we can all witness improvements and get the “competition feeling”.  Please note that Sunday and Monday are identical and you only need to come to one of them.  Same goes for Tuesday and Wednesday.  The 4:00 Monday and Tuesday classes are the NIKE SPARQ Testing for youth, but is not limited to just the youth.  We will be closed from Wednesday night are resume regular scheduling on Monday, Day #1 of the Spring Cycle!

 

Here are the numbers from last testing period.  If you do not find your name, it is because you more than likely only tested one of the two days.  I do have the record of the individual day, but I am only showcasing the combined scores of both days! 

 

Happy Testing!

Place:	Athlete:	Snatch	Clean	2 OHS	DU	Row	S2O	DL	Pullups	Dips	T2B	FGB	TOTAL
1	McKernan, Trent	154	244	204	103	11:00	224	435	33	33	41	401	43
2	Hutchinson, Wesley	206	284	240	149	12:28	220	370	64	35	35	301	48
3	Wolf, Shawn	174	244	134	136	12:16	224	429	40	41	47	315	51
4	Garvin, James	166	202	220	143	11:46	220	348	48	25	40	344	57
5	Weygandt, Todd	162	252	152	68	12:14	248	405	50	17	26	393	74
6	Shaules, Joshua	163	224	109	91	10:58	184	365	31	20	36	321	79
7	Butler, Clayton	163	222	186	89	12:29	218	312	32	24	35	275	97
8	Smith, Jordan	128	206	138	51	11:54	176	336	40	15	29	314	124
9	Ford, Brandon	125	208	108	61	11:59	181	342	40	10	30	261	137
10	Genochio, Anthony	133	176	163	40	11:27	153	334	47	17	21	252	142
11	Berger, Scott	148	176	130	63	12:07	168	282	20	4	28	285	162
12	May, Charlie	153	222	133	46	12:11	186	323	16	9	15	248	163
13	Willman, Scott	134	173	94	53	12:54	153	360	5	20	30	275	172
14	Sanchez, Robert	130	194	173	15	13:34	194	292	21	28	31	232	179
15	Connelly, Derrick	110	164	133	19	12:35	153	294	16	17	30	265	195
16	Ashby, Nathan	152	202	94	28	13:31	134	340	12	7	25	250	210
17	Lehman, Devin	118	159	108	57	13:39	118	304	23	8	27	216	233
18	Eslick, KJ	118	163	74	1	12:58	153	272	25	20	20	249	238
19	Bracco, Nathan	124	184	134	18	12:59	174	314	9	2	13	237	239
20	Dietz, Steve	118	160	120	48	12:30	158	272	10*	*	0	259	256
21	Garcia, Mike	134	154	64	7	12:50	144	322	5	3	21	239	263
22	Bradbury, Tim	133	168	94	26	14:52	154	274	10	5	15	193	265
23	Swanson, David	133	187	65	24	13:55	153	304	13	4	5	163	266
24	Heryford, Therin	104	134	84	50	13:26	84	224	12	11	15	257	278
25	Westergaard, Cody	120	148	64	22	12:42	130	274	5	2	16	207	294
26	Calhoun, Tom	104	144	74	43	14:44	84	234	10	12	18	194	299
27	Renda, Geno	94	108	74	2	13:21	88	192	15	8	21	207	308
28	Acosta, Brendon	84	134	94	27	14:05	104	184	16	3	7	182	317
29	Magorka, Tom	108	133	94	17	13:57	94	224	2	4	6	175	332
30	McInernie, Joe	73	99	33	0	13:05	84	148	1	29*	0	157	367
Place:	Athlete:	Snatch	Clean	2 OHS	DU	Row	S2O	DL	Pullups	Dips	T2B	FGB	TOTAL
1	Hunter, Lynn	119	154	143	65	13:07	164	252	30	20	31	320	25
2	McKernan, Jennie	99	134	124	48	13:21	129	235	22	15	40	394	37
3	Tivey, Ginger	103	148	118	65	13:05	110	254	10	1	15	340	49
4	Calhoun, Valerie	94	134	134	72	15:03	124	224	38	15	34	292	52
5	Clement, Ciara	94	139	144	58	13:44	104	204	0	1	7	278	80
6	Habenicht, Michelle	74	109	94	100	14:08	94	204	13	40*	23	272	84
7	Gonzalez, Kimberly	79	110	88	78	14:21	108	204	9	2	18	240	89
8	Beverly, Sarah	79	130	104	47	15:55	118	204	11	3	17	284	93
9	Davenport, April	74	104	74	83	14:02	94	164	3	31*	24	282	111
10	Genochio, Julianne	79	98	98	36	13:49	88	184	4	27*	12	239	129
11	Freeman, Deborah	84	104	94	7	12:52	94	174	2*	27*	0	293	140
12	McManus, Kate	84	94	89	33	14:23	74	164	1	35*	10	226	150
13	Baldes, Kate	63	83	108	40	14:26	88	174	5*	37*	1	235	156
14	Murrish, Brandie	74	104	74	36	15:02	84	164	6*	31*	0	217	172
15	Dumitru, Monique	54	74	64	33	16:07	84	164	1	33*	7	246	190
16	Fegard, Stacy	53	83	83	48	15:23	74	153	13	3	*	*	200
17	Leal, Casey	54	64	58	46	14:26	64	174	1	*	15	203	200
18	Dumitru, Denise	64	74	74	*	14:28	84	154	9*	27*	3	205	209
19	Jones, Kerry	64	84	64	0	14:03	84	149	5*	30*	0	188	214
20	Calhoun, Monica	52	67	52	29	14:48	64	163	4	40*	5	178	223
21	Pierce, Karen	49	64	64	22	15:10	74	134	1	27*	13	231	224
22	Dumitru, Carmina	54	84	58	33	15:12	64	174	1*	23*	0	161	226
23	Le, Kim	54	64	74	15	15:38	74	154	5*	32*	1	182	228
24	Her, Stacy	54	74	54	28	16:20	64	164	0	31*	2	191	233
25	Garcia, Kaitlin	44	94	44	8	15:42	64	124	1	26*	3	199	258
26	Magee, Julie	44	64	44	2	15:58	59	124	2	24*	11	152	287
27	Garcia, Darlene	42	64	22	6	16:04	54	114	6*	21*	0	160	309

Well, with the success of last time, Edgar and Evelyn will be making the trip up again from So Cal.  I will be opening registration on Tuesday at approximately 12:00 pm.  I will not hold any spots, hence why I am giving you the information to sign up now.  The date is going to be Saturday March 12th.  The cost will be $100 and it will an all day event, but HIGHLY recommended.  I just came back from there place last night, I strongly recommend you to participate in the workshop.  Sunday will be open for private lessons.  And based on demand, I am contemplating opening up Friday for privates as well.  Let me know your interest ASAP so I can see what all I need to open up.

 

It’s all about efficiency of movement!  Let’s get some!

Sorry for any inconviences.  It is now up and running again.   You can still hit the mark as unpaid button and it will take you from there.  Also the Foam Roller class sign in is fixed as well.

Foam Rolling Workshop $40

(aka: Self Myofascial Release “SMR”)

February 19, 2011 

11:30pm – 1:30pm 

 

Rocklin CrossFit will be hosting

Heidi Cohen M.S.

Kinesiologist

 

 

Bring your own Foam Roller or purchase

The revolutionary GRID FOAM ROLLER →

$35 for Attendees Only (Non-Attendees: $40 + tax)

 

 

Learn the basics of foam rolling to

“Self Massage,” or release muscle

inflexibility and dysfunction.  Learn

Trigger Point Technologies concepts;

Pre-Gen & Re-Gen, as they relate to

preparing and regenerating muscles.

 

 

 

Integrating self myofascial release into you daily training routine will make your workouts more effective and efficient while speeding recovery and preventing injury. From weekend warrior to elite athlete, learn how to prepare your tissue to tolerate the demands placed upon it.

to sign in go to our scheduler and click workshopd and sign in like a normal class.  See you there.