Well, the weekend is all done and the team competitions are done until the Regionals.  We had two teams representing RCF and a third team from RCF representing CFC.  The programming was gnarly, thanks to Blair Morrison, and the judges and volunteers really allowed to make the competition go smooth!  Thank you so much for everything!

 

First Event: Two and a half minutes to complete:

200 m Sled drag (135/90)

Max Reps Bench Press (men at bodyweight, women at 75%)

 

It was a quick one, but a lung burner!  We dominated in the benching, it must be from all those burpees we did in December!

Going in to the second event, We had both teams in the top 10, and there was some very steep competition there.

 

Second Event:

Decide amongst the team to where to put each person.  Ten minutes to find maxes, only one team member may do one event:

Max Weight Turkish Get-up

Max Weighted Pullup

Max Snatch

Max Height Box Jump (scored in centimeters)

 

This was a great event, nice and relaxed.  Wes Hutchinson hit a new PR on his snatch, granted it would not have counted for USAW standards, but for CrossFit it worked just fine.  It was pure determination that got him that weight, 220 pounds (10 pounds greater than previous best).  The weight knocked him on his knee, then on to the other knee.  All the while, still holding 220 pounds over his head in a full depth squat.  Wes got his feet squared away then pushed to the ceiling… A fight well fought!  Because of that lift, Wes received the “Spirit of CrossFit” award. 

 

Going in to the third and final event, both RCF teams were in the top 5!  The last event was a long one with very creative movements.  It was a total of 10 exercises and the work period was 90 seconds on and 30 seconds of rest (felt like 5 seconds rest). The movements were:

400 m Run

KB Snatch (53/35)

Double Unders (with a heavy nylon rope)

Pistol Squats

HSPU’s (guys to a depth of about 4″, and women to ground)

Wall Ball (30 pound ball to 10′/ 20 pound ball to 9′)

Deadlift (295/185)

14′ Rope Ascents

Throw a sandbag (80/50) over a wall then hop the wall

Row (Row through 30 second rest period and one more round, totalling 3:30 on the rower)

 

This one was very cool, not one thing was super extreme or heavy, there was just a compounding fatigue factor setting in.  The row at the end was just survival mode.  Everybody did very well, especially Ginger and Amber.  They are very new to the competition scene.  Thank you to everyone that showed their support and thank you to Justin Riley of CFES for hosting a great event. 

 

The overall placing of us:  One team took 5th and the other took 9th!  Solid work all!

 

 

Sunday, was the Master’s Competition held at TJ’s Gym in Novato.  Master’s is 40 and over.  There were some stud guys there.  Jim Garvin went down to represent RCF and as always, did a great job!  After the first event, a chipper WOD, Garvin was sitting in 5th.  The next event played a little to his weakness incorporating deadlifts and push jerks.  He had a great time, but his heat was blazing fast, he got knocked down a couple of spots.  Then the third event of the day was today’s WOD actually.  Grip strength became an issue and not to mention he had just gotten off a 72 hour shift the night before.  Garvin did great, not sure of overall placing, but another great representative of RCF! 

 

Thank you, happy training!

 

Post thoughts to comments

 

 

Well, it’s here. The second annual Sac Town Throwdown affiliate CrossFit competition is back!  Being held at CrossFit East Sac this Saturday from 8-5.  The event is sold out of the online tickets, but we are in luck!  They opened up 40 more tickets to be sold at the door for just $20.  It is however, first come first serve.  And yes, you must be present to get them, you may not have somebody get them in your name (I asked).  The tickets will be up for grab at 7:30 a.m. tomorrow morning (February 12th).  Go to the following link for more event information:

 

http://crossfiteastsac.typepad.com/sactown_throwdown/

 

RCF has two Rx teams going to the event, it is going to be some gnarly programming and things outside of norm.  Come on and cheer for us all!  It’s going to be an epic time!

The weekend clinic went great!  I sure enjoyed having Edgar and Evelyn fly up here to help us all out!  The explanations were great and they were able relate to everyone.  If you participated this weekend, either through the big group class on Saturday, or through a private lesson on Sunday, please email me some feedback.  Was it what you expected, did you learn anything, do you feel as though it was worth your weekend?  Please let me know.  Any and all feedback is greatly appreciated! 

 

gary@rocklincrossfit.com

 

Also, if there is any interest, Edgar and Evelyn might be making there way back up here on the second weekend of March, the 12th and 13th.  Even if you took the lesson this weekend, it will still greatly benefit you to come again.  After I spent a couple days at there place, having them come back in helped me remember some things and I learned new ones.  The more you can saturate yourself with the instruction of the experts, the better you will become!

 

Please let me know ASAP so they can plan there trips!

 

Happy Training!

Starts at 10:00 am.  With that, the regular class is moved to an earlier time, it is 9:00 am tomorrow.  The online scheduler has made that reflection and prior announcements were made!  Again, the Olympic lifting clinic is starting at 10:00 am and is SOLD OUT!  Please bring your lifting shoes and some yourself something to eat!

 

Thank you!

Happy Lifting!

A video showing some of the fun times spent competing down in Southern California.  It was a great venue with some serious competitors…  It is a bit of a long video, but it definitely goes by fast. 

 

If this doesn’t help to get you pumped up for the Sectionals, check your pulse! haha