Rocklin Crossfit http://rocklincrossfit.com Powered by SST Thu, 17 May 2012 13:44:19 +0000 en hourly 1 http://wordpress.org/?v=3.3 Workout Of the Day (Thrusday May 17, 2012) http://rocklincrossfit.com/2012/05/17/workout-of-the-day-thrusday-may-17-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-thrusday-may-17-2012 http://rocklincrossfit.com/2012/05/17/workout-of-the-day-thrusday-may-17-2012/#comments Thu, 17 May 2012 13:42:43 +0000 gary http://rocklincrossfit.com/?p=1756 Technical: 4 x 5 Thrusters

HSPU Practice For Time: 1000m Row (5 min cap)

1000m Run (5 min cap)

5 min AMRAP of:
5 HSPU
10 Wall Ball
20 Sit-Ups Stabilization: 100 Disc Squats/Prone Iso Details: Both teams are heading down for Regionals today! ]]> http://rocklincrossfit.com/2012/05/17/workout-of-the-day-thrusday-may-17-2012/feed/ 0 Workout Of the Day (Wednesday May 16, 2012) http://rocklincrossfit.com/2012/05/16/workout-of-the-day-wednesday-may-16-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-wednesday-may-16-2012 http://rocklincrossfit.com/2012/05/16/workout-of-the-day-wednesday-may-16-2012/#comments Wed, 16 May 2012 21:11:27 +0000 gary http://rocklincrossfit.com/?p=1747 Technical: OHS 4X5 For Time: “Susan”

100 Ball Slams Stabilization: 20 Turkish Get Ups using same ball from the workout Details: Both teams competing in the NorCal Regionals this weekend will be leaving tomorrow morning, we can’t wait to see all of you coming down to support us in San Jose! For those of you who are unable to come this weekend, we are still holding regular scheduled classes.

]]> http://rocklincrossfit.com/2012/05/16/workout-of-the-day-wednesday-may-16-2012/feed/ 0 Workout Of the Day (Tuesday May 15, 2012) http://rocklincrossfit.com/2012/05/15/workout-of-the-day-tuesday-may-15-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-tuesday-may-15-2012 http://rocklincrossfit.com/2012/05/15/workout-of-the-day-tuesday-may-15-2012/#comments Tue, 15 May 2012 13:46:15 +0000 gary http://rocklincrossfit.com/?p=1745

Technical: 4 x 8 Back Squats
For Time: Five Rounds of:

5 Deadlifts (275/155)

10 Pullups

200 m Run
Stabilization: 50 Pistols
Details: Video was Day #3 of last year’s Regionals… If you are on the fence about you coming to support, JUST DO IT!  There will be tons going, I’m sure we can arrange a ride… Let me know!
]]> http://rocklincrossfit.com/2012/05/15/workout-of-the-day-tuesday-may-15-2012/feed/ 0 Workout Of the Day (Monday May 14, 2012) http://rocklincrossfit.com/2012/05/14/workout-of-the-day-monday-may-14-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-monday-may-14-2012 http://rocklincrossfit.com/2012/05/14/workout-of-the-day-monday-may-14-2012/#comments Mon, 14 May 2012 18:35:13 +0000 gary http://rocklincrossfit.com/?p=1743

Technical: 4 x 4 Push Jerk
For Time: 50 KB Swings(32/20)

   Then:

Three Rounds of:

20 KB Thrusters (32/20)

20 Release Clapping Pushups
Stabilization: 30 Partial TGU
Details: Video is Day #2 of last year’s Northern California Regional CrossFit Competition!  This weekend is the 2012 Nor Cal Regional!  Game Time!!!!!
]]> http://rocklincrossfit.com/2012/05/14/workout-of-the-day-monday-may-14-2012/feed/ 0 Day #1 of Regionals 2011… http://rocklincrossfit.com/2012/05/12/day-1-of-regionals-2011/?utm_source=rss&utm_medium=rss&utm_campaign=day-1-of-regionals-2011 http://rocklincrossfit.com/2012/05/12/day-1-of-regionals-2011/#comments Sun, 13 May 2012 03:02:02 +0000 gary http://rocklincrossfit.com/?p=1741

]]> http://rocklincrossfit.com/2012/05/12/day-1-of-regionals-2011/feed/ 1 Workout Of the Day (Friday May 11, 2012) http://rocklincrossfit.com/2012/05/11/workout-of-the-day-friday-may-11-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-friday-may-11-2012 http://rocklincrossfit.com/2012/05/11/workout-of-the-day-friday-may-11-2012/#comments Fri, 11 May 2012 17:08:57 +0000 gary http://rocklincrossfit.com/?p=1737 Technical: 3 x 20 Wall Ball For Time: Teams of 3:

3 km Row

200 Push Press (75/45)

300 Back Squats (75/45)

 

*Push Press must be complete before you move on to back squats… Row may be done simultaneously Stabilization: 50 Strict Knee Raises Details: Vote vote vote!!!!!!! http://kcra.cityvoter.com/rocklin-crossfit/biz/610446

Last day to vote, help us out and show off to your friends you train where you train! ]]> http://rocklincrossfit.com/2012/05/11/workout-of-the-day-friday-may-11-2012/feed/ 0 Regionals just one week out! http://rocklincrossfit.com/2012/05/10/regionals-just-one-week-out/?utm_source=rss&utm_medium=rss&utm_campaign=regionals-just-one-week-out http://rocklincrossfit.com/2012/05/10/regionals-just-one-week-out/#comments Thu, 10 May 2012 21:37:10 +0000 gary http://rocklincrossfit.com/?p=1733

 

Regionals are here!  Starting on Friday the 18th.  Follow the link to get event information: https://events.cuetoems.com/cfregion_norcal/OnlineTicketSales.aspx  Last year we ended up taking the silver home and earning our spot to the 2011 Games for the first time!  This year, we have TWO teams that have qualified to Regionals (only four gyms in the world, including us have accomplished this!).  We already have numerous people going down to support.  For many of you, this is your first non local competition you’ll be attending… Here are a few things to remember when you’re going to these:

 

The venue is in an outdoor stadium.  The athletes will try to stay out of the elements, especially if its hot.  We will have an area on the grass with pop-ups. When you get to the fair grounds, look for the RCF banner in the grassy area.

What to bring:
sunscreen
water bottle
food/snacks, can bring ice chest and leave it in tent area
chairs for pop-up area.  *If you have a pop-up that you can get to San Jose, please let
          me know.
money for shopping, vendors will be there selling food, clothing (I heard lululemmon
          will be there, super! lol) and equipment.
AND BRING YOUR LOUD VOICE!!!!!!!
Both teams will competing 2 wods Friday and Saturday and the first event on Sunday.  Only the top 12 teams will compete in the 2nd wod on Sunday.  There will be men’s and women’s individual comps going on also.  Some badass competition to watch for sure.
Feel free to text Michelle if you need any more information:  916-539-5452
Its going to be a blast!!!
]]> http://rocklincrossfit.com/2012/05/10/regionals-just-one-week-out/feed/ 1 Workout Of the Day (Thursday May 10, 2012) http://rocklincrossfit.com/2012/05/10/workout-of-the-day-thursday-may-10-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-thursday-may-10-2012 http://rocklincrossfit.com/2012/05/10/workout-of-the-day-thursday-may-10-2012/#comments Thu, 10 May 2012 14:57:59 +0000 gary http://rocklincrossfit.com/?p=1731 Technical: Find your Max for Power Clean and Jerk For Time: Complete 5 Rounds of:

50 Double Unders

200m Run

20 Sit-Ups Stabilization: 100 Disc Squats Details:   ]]> http://rocklincrossfit.com/2012/05/10/workout-of-the-day-thursday-may-10-2012/feed/ 0 Workout Of the Day (Wednesday May 9, 2012) http://rocklincrossfit.com/2012/05/09/workout-of-the-day-wednesday-may-9-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-wednesday-may-9-2012 http://rocklincrossfit.com/2012/05/09/workout-of-the-day-wednesday-may-9-2012/#comments Wed, 09 May 2012 17:17:08 +0000 gary http://rocklincrossfit.com/?p=1724 Technical: 4 x 5 Split Jerk For Time: Five Rounds of Twenty Reps Using a 53/35 KB:Swings

Regular Pushups (Non Release)

Goblet Squats

Pullups Stabilization: 5 x 10 Secs L-Sits Details: Don’t forget to vote for “Best Gym” on KCRA 3 Best of list.  http://kcra.cityvoter.com/rocklin-crossfit/biz/610446we are close, but need some more votes!  Please vote!!!!!!!!!!!! 

Post thoughts to comments ]]> http://rocklincrossfit.com/2012/05/09/workout-of-the-day-wednesday-may-9-2012/feed/ 0 Workout Of the Day (Tuesday May 8, 2012) http://rocklincrossfit.com/2012/05/08/workout-of-the-day-tuesday-may-8-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-tuesday-may-8-2012 http://rocklincrossfit.com/2012/05/08/workout-of-the-day-tuesday-may-8-2012/#comments Tue, 08 May 2012 13:50:27 +0000 gary http://rocklincrossfit.com/?p=1721 Technical: 5 x 2 Cleans For Time: 100 Thrusters (95/65)

EMOM Perform 5 Burpees until your thrusters are complete Stabilization: 20 Wall Walks Details: If you are not signed up for a class, DO NOT SHOW UP!!!!  Classes are large and we have in our peak hours two instructors.  Yes, we could coach way more people than show up, BUT our facility cannot support 25 and up sized classes.  Potential for injury raises dramatically with more than 20 in our current space.  So, sign up like every one else, show up early for classes, and if it says full, don’t just show up anyway, otherwise we might as well just throw out our schedule system.  Be respectful of the other members that take the time out to follow the rules and are courteous to everyone else.

 

Thank you, no this isn’t out of anger, if you take offense, then I am specifically talking to you!

  ]]> http://rocklincrossfit.com/2012/05/08/workout-of-the-day-tuesday-may-8-2012/feed/ 1