Happy training!

From a few weeks ago, lil Shea rockin the Teen Competition at the Fitness Expo in Southern California.  She was the youngest and lightest by far, most girls in her division were three years older and 20-30 pounds bigger… But amazingly enough, great technique, drive, and efficiency prevailed!  Nice work Shea, at your first competition, taking FIRST place!  On the path to CrossFit stardom, lil Val won her first competition at 14 yrs old and look at her now… Let’s go Shea!

Also, we are in need for some benches for our testing this week, we have two and would like another two… Let me know or just bring one in!  Thank you.

15 Min Amrap of:

9 Deadlift (155/100)

12 Pushups

15 Box Jumps (24”/20”) Stabilization: 10 x 1 Strict Shoulder Press Details: HAPPY ANNIVERSARY!!!!  Today is the anniversary of RCF, we have now been going for 2 years!  Thank you SO much for all of your support, we truly wouldn’t be here without your dedication, commitment, and encouragement.  We’ve had some rough months in the beginning and extremely busy times as well, thank you for your patience!  You make me honored to be a part of each and every one of your lives, I’ve had so much enjoyment seeing you grow and develop as athletes and people.  We started RCF from SST with about 60 clients total.  We are now close to triple that amount in just two years, again, this could not have been done without  you!

Thank you!!!! ]]> http://rocklincrossfit.com/2012/02/17/workout-of-the-day-friday-february-17-2012/feed/ 1 http://rocklincrossfit.com/2012/02/16/schedule-and-updates/?utm_source=rss&utm_medium=rss&utm_campaign=schedule-and-updates http://rocklincrossfit.com/2012/02/16/schedule-and-updates/#comments Fri, 17 Feb 2012 02:11:43 +0000 gary http://rocklincrossfit.com/?p=1451

Last weekends’ team competition from the SacTown Throwdown in Roseville at the fairgrounds.  It was a blast and our “open” division team did an exceptional job.  Thank you for your support and especially to those that made it out to watch and yell!  We definitely appreciate the extra encouragement.

“Testing” schedule for next week is now up.  We used to have the end of the 12 week cycle be a break other than just the testing to allow for body recovery and repairation.  It’s called periodization.  You guys all work so hard and sometimes forget to rest (we are all guilty of this, myself included).  This is a good time to relax a bit before the “Opens” start for the CrossFit Games.  Those of you that are new, on a trial period, or just started and have no clue what I am talking about, “Testing” is just a measurable program we do every quarter to see where we are and how much we’ve improved.  If you haven’t tested, DO IT!  No matter if you feel as though you are out of shape, come in anyway to see where you are.  We do score/rank everything and I put it on as almost an “in house competition”.  If you don’t want to be ranked or scored, we can definitely do it as anonymous.

It is a great and encouraging way to work hard and stray from the normal class.  They are two hour class times, that does not mean that you will be getting your butt kicked the whole time!  The first 75 min are very relaxed and you’re just trying to establish your max lifts in two movements, the bench press and overhead squat (with that said, we need some benches again!  Please help).  You will also be judging/counting for a partner half the time too.  So, don’t be scared because it’s now 2 hours long.  If you have scheduling conflicts, talk to me… You can take the first hour of one of the testing times then take the second hour at a different time.

The Opens also start next week and we have a TON of you that have not yet signed up for it… Let’s go people!  It’s a way to get motivated and set goals. You’re going to do the work anyway, might as well see how you stack up!  Plus given that it is measured each week, it will help to keep you wise and focused for the duration.  It’s a “5 week challenge” of mind and fitness.  Sign up at: https://games.crossfit.com/mygames/ and make sure you associate yourself as a Rocklin CrossFit affiliate, the area is in the top right column on your profile under the heading “Affiliate”.  Also, if you have any more reservations or are still confused, read this article: http://games.crossfit.com/article/crossfit-games-open-beginners

10 Ground to O.H.

15 O.H.S.

10 Toes to Bar Stabilization: 100 Disc Squats Details: ]]> http://rocklincrossfit.com/2012/02/16/workout-of-the-day-thursday-february-16-2012/feed/ 0 http://rocklincrossfit.com/2012/02/15/workout-of-the-day-wednesday-february-15-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-wednesday-february-15-2012 http://rocklincrossfit.com/2012/02/15/workout-of-the-day-wednesday-february-15-2012/#comments Wed, 15 Feb 2012 22:46:28 +0000 gary http://rocklincrossfit.com/?p=1446 Technical: 5 x 5 OHS For Time: From the Sactown Throwdown:

800 m Run

800 m Row

50 Burpees

125 Double Unders Stabilization: 5 x 12 secs L-Sits Details: Yes, I realize the next week schedule is funky, I will be changing it up for “Testing” to allow for longer classes.  I will be clear on the schedule for which class is Testing and which is regular and which is light.  Please come in and “Test”! It’s simply just a snapshot of your current fitness level in a fun environment.  You will be scored and for those of you that did it last time, you’ll be able to see your improvements from 12 weeks. ]]> http://rocklincrossfit.com/2012/02/15/workout-of-the-day-wednesday-february-15-2012/feed/ 0 http://rocklincrossfit.com/2012/02/14/workout-of-the-day-tuesday-february-14-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-tuesday-february-14-2012 http://rocklincrossfit.com/2012/02/14/workout-of-the-day-tuesday-february-14-2012/#comments Tue, 14 Feb 2012 14:57:02 +0000 gary http://rocklincrossfit.com/?p=1443 Technical: 3 x 20 Wall Ball

3, 2, 1, 1, 1 Thrusters For Time: 2010 Northern California Sectional WOD

10 min AMRAP of:

7 Thrusters (115/75)

12 KB Swings (53/35)

7 C2B Pullups Stabilization: 50 Ring Dips Details: Mens Results from this event

Womens Results from this event

Those of you that have signed up for the “Opens”, when you do, make sure you select Rocklin CrossFit as your affiliate.  Just signing up is the first step, next, tell the world where you train!  Those of you that have not signed up yet… What are you waiting for?  Just do it!  If you have reservations about it, please don’t hesitate to consult with me so we can clear up any and all nerves regarding the “Opens”.  Again, you’re going to be doing the work anyway, might as well get a goal and reason to work as hard as you do to improve!

Also, testing is next week.  It will be the same as it was in November so we can compare are progress to previous numbers.  Those of you that didn’t, most of you were regretting it once it was over, so let’s get it done!  And for those of you that have no clue what I am talking about, “Testing” is simply a fun and measurable way to see where we stand, like a snapshot in to our fitness levels where we are attempting several different things all measuring power, core strength, flexibility, speed, coordination, endurance……..  It is a two hour block, with the exception of the 5:30 class (for you guys, we’ll have two one hour classes to allow you guys to get to school or work on time).

Even if you are new, still come in and do the “Testing” to establish a baseline set of data, meet new people, and have fun in a class that isn’t just go, go, go.

Post thoughts to comments ]]> http://rocklincrossfit.com/2012/02/14/workout-of-the-day-tuesday-february-14-2012/feed/ 2 http://rocklincrossfit.com/2012/02/13/workout-of-the-day-monday-february-13-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-monday-february-13-2012 http://rocklincrossfit.com/2012/02/13/workout-of-the-day-monday-february-13-2012/#comments Mon, 13 Feb 2012 18:23:22 +0000 gary http://rocklincrossfit.com/?p=1437

Technical:	4 x 6 Back Squats
For Time:	Five rounds of: 20 Ball Slams 10 MB Plyo Pushups 300 m Run with MB
Stabilization:	50 Toes to Bar
Details:	GREAT weekend this weekend at the 3rd Annual Sac Town ThrowDown in Roseville at the fairgrounds.  There were almost 100 teams that competed from around the Bay Area and Northern California area bringing some of the fittest athletes that have participated in the Games and Regionals.  The programming was very unique and challenging exposing many weaknesses in nearly all teams (including our own) and forcing you to “gut check” on the WOD’s requiring zero skill just work to make up for lost points i.e. pulling a police car 400 m around a race track.   Justin at East Sac and his crew of volunteers did an amazing job at keeping things organized and very timely, there were only a few minor delays, but once things go moving, it was game on!  Nice work, it was a great venue to be at and although I didn’t participate, it was great for spectating as well.  Great work!   On our end, our novice team and masters team which are very new to competition ran in to a couple of strategic issues and movements that caught us off guard.  Either way, every one had the right attitude and allowed themselves to have a great time!  Our masters team consisting of Jim Garvin, Rob Fratus, Michelle Habenicht, and Monica Calhoun took 15th place.  Our novice team of Mike Kluegal, Miles Barker, Amber Rhoades, and Audra Dobbs took 14th place.   The open division team worked well together (almost like they have before) and got after it!  They struggled a bit with a long drawn out cardio WOD but still went in to day two with a solid first place.  The last event lined up VERY well for us and was a bit of a “no brainer” but as history states, “no brainers” aren’t always no brainers… So, we thought a lot about it and over thought it some more.  Our initial mindset was correct, but better to be too prepared than not enough.  They dominated the relay style event and crushed the next fastest time by almost 90 secs!   Overall, RCF prevailed and took 1st!

]]> http://rocklincrossfit.com/2012/02/13/workout-of-the-day-monday-february-13-2012/feed/ 1 http://rocklincrossfit.com/2012/02/10/workout-of-the-day-friday-february-10-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-friday-february-10-2012 http://rocklincrossfit.com/2012/02/10/workout-of-the-day-friday-february-10-2012/#comments Fri, 10 Feb 2012 19:43:06 +0000 gary http://rocklincrossfit.com/?p=1434 Technical: 5 x 3 Deadlifts For Time: 800 m Run

    Then:

21, 15, 9 of:

Deadlift (225/155)

Burpee over bar Stabilization: 10 x 1 Strict Press Details: Sactown Throwdown Annual Team Competition is going on in Roseville at the fairgrounds tomorrow!  We have 3 teams participating in it this year.  The venue is going to be awesome and the athletes and programming will be something you won’t want to miss!

Support your gym! ]]> http://rocklincrossfit.com/2012/02/10/workout-of-the-day-friday-february-10-2012/feed/ 1 http://rocklincrossfit.com/2012/02/09/workout-of-the-day-thursday-february-9-2012/?utm_source=rss&utm_medium=rss&utm_campaign=workout-of-the-day-thursday-february-9-2012 http://rocklincrossfit.com/2012/02/09/workout-of-the-day-thursday-february-9-2012/#comments Thu, 09 Feb 2012 15:06:43 +0000 gary http://rocklincrossfit.com/?p=1431 Technical: 5 x 4 Push Press For Time: 5 Rounds of:

250m Row

10 Box Jumps (30″/24″)

10 Thrusters (95/65) Stabilization: 100 Sit-Ups Details: ]]> http://rocklincrossfit.com/2012/02/09/workout-of-the-day-thursday-february-9-2012/feed/ 0