Complete and Complete!  Everything is done and tallied up.  There were some impressive numbers brought by all, just think, in twelve weeks, we get to do this same exact set up again!  Numbers will improve across the board. 

Congratulations to Wes Hutchinson and Valerie Calhoun!!  They are the top Men’s and Women’s Rx’d.  Wes at just 155 pounds and Valerie at only 14, I mean, 15 years old!  Lots more fun is to be had!  You two both are awarded a RCF Under Armour T-Shirt!  Keep it up guys (sorry Todd, owners don’t count).

The 0′s indicate an absence of that particular day of testing.

Because maxing out in lifts and bodyweight isn’t enough for the crew, to finish up testing, let’s have some fun with “Diane”… “She’s a baaaaaddd kitty!”  Pictured is Lynn Hunter doing HSPU’s with precision against the mirror (Shawn Wolf is NEVER allowed to do this, unless he leaves his credit card on file).

Pictured above is 17 year old Alec Lyons with a personal record (PR) of 384 pounds on the deadlift!  Awesome job Alec, at 17 and throwing up that much weight, you’re a beast!

Every single person this week took the bull by the horns, worked through the mental frustrations and physical pain to grasp some sort of PR!  This was a totally new method of testing here at Rocklin CrossFit, in the format of a competition.  It was AWESOME!!!  Encouragement, excitement, dedication, persistance, and straight will power left me with the feeling of satisfaction.  I am proud of every single person that gave it their all.  This was a true showing of a CrossFit community. 

Pictured: Wes Hutchinson, his typical post WOD break area.  Trying to go back to sleep after rippin the 5 a.m. class! Gotta love the wet grass!

So, I decided to be the guinnea pig for our test days.  Get your rest!  I was able to complete all of the “Day #1″ within the allotted one hour class.  It was absolutely horrible!!!!  Much to my dismay, I actually PR’ed on 4 of the 6 events.  Of course, I have never attempted max double unders for two minutes, so I am not counting that.  I must have been in a terrible mood when I decided to put this together for our test week.  There will be an adjustment to the WOD, the finisher, “Fran”, will be lighter weight regardless if you have a fresh, Sub 3:00 “Fran” time.  It took me literally double the time to finish “Fran” than previous attempts.  Classes may also run slightly longer than one hour, dependent upon how many show. 

Some people are worried and complaining that the testing is too hard and in no way going to represent the body’s true physical condition.  That argument is only accurate for the last part, “Fran”, that is why the load has been reduced.  So why then, am I programming all this to be done in one hour?  Well, different metabolic pathways are being utilized and tested.  For one, this test is for efficiency of movement to find your one rep max on three events.  The body will not be physically taxed in just a few reps.  The ATP stores will replenish very rapidlly.  Coordination, agility, and rhythm are being tested for simply two minutes in the double unders.  Many people can do double unders, yet lack the ability to stay consistent for a full two minutes.  Lastly, the variable time aspect.  “Grace” and “Fran” will test pure determination and mental strength.  True, your “Fran” time is not going to be as good as fresh.  However, it is the intrinsic motivational factors that need to rise to the challenge.  After the Summer cycle ends, we will test the same exact way.  So in 12 weeks, you will be able to see exactly what this program is doing to you.  I gaurantee your loads will increase, reps will improve, and times on the WOD’s will drop. 

I will be scoring these tests and create a leaderboard category.  The tests will be scored as followed:

For Max Load, the total weight lifted is your score

                             +

Double Unders, pullup, and ring dips for reps

A great number to shoot for is 1000!  I will be producing some T-shirts for the “1000 Club” (This helps to separate and even the playing field for those big power lifters that can’t perform bodyweight exercises and vice versa)

And of course a “Test Week” benchmark WOD times.  

NIKE SPARQ:                                                                    CROSSFIT TEST DAY #1:

KNEELING MEDICINE BALL THROW                                  MAX CLEAN

VERTICAL JUMP                                                                MAX CLEAN

STANDING BROAD JUMP                                                   MAX JERK

PRO AGILITY (“I” TEST)                                                    MAX DOUBLE UNDERS (2 MINUTES)

40 YARD DASH                                                                 ”GRACE”

                                                                                        “FRAN”

CROSSFIT TEST DAY #2

MAX PULLUPS

MAX RING DIPS

500 m ROW

“ISABEL”

“DIANE”

This is the 12th and last week of the Spring Cycle.  There have been numerous “PR’s” (or personal records) set for every one of our athletes.  Yes, class is tough, the WOD’s are brutal and most times make you question why you are even doing them.  However, when it is all said and done, reflect on what you accomplished.  YOU are the one doing the work, not the coaches.  YOU are the one getting the results.  YOU are the one that decides to come in after a long day when you are tired.  YOU are the one that is making the difference in life for a healthy community.  Keep up the great work!  I can simply program the WOD’s and ask that you do them, it is ALL you.  So with that, Rocklin CrossFit is absolutely nothing without you.  THANK YOU for everything.

In the past, at the end of the cycle, the facility was essentially shut down with the exception of “testing”.  This time round will be different.  We will still be doing the post cycle testing.  The young athletes will be doing the basics, as it applies directly to their sport: kneeling med ball toss (upper body explositivity), vertical and broad jump (lower body explositivity), pro agility (multi directiona speed and agility), and 40 yd dash (speed).

For the adults however, in the past, no classes were taught.  This time though, it’s gonna be hell!  I will post the testing schedule later this week and testing will include: finding max load in the snatch, clean, jerk, and deadlift; finding max reps of pullups, ring dips, and double unders in two minutes; lastly, 500 meter row, Diane, Fran, Elizabeth, Grace, and Isabel. 

This is going to be a blast, gear up this week and get after it, Summer is around the corner and there is some fun to be had!

Also, our artwork is finally done and our signs are up.  T-Shirts will be avaible by the end of this week as well.  For you women out there, let me know what kind of “cut” shirt you like, I want the clothing to be comfortable for you and for you to WANT to wear it! 

One last announcement: This Saturday, the 22nd, Roseville Fire Department is putting on a charity event at the Fountains in Roseville.  It is a BBQ and Brew Fest.  Rocklin CrossFit made a donation to it and is setting up a pop tent at the event.  So if you’ve nothing to do on Saturday, come by for some good food, live bands, fun and hang out with the crew!  Tickets are just $25 and proceeds benefit local programs in our community.  http://www.rosevillefirefighters.org/index.cfm?Section=15&PageNum=197

There will be a live online feed from this weekend’s upcoming events in Southern California.  Check it out and help cheer us on!  Rocklin CrossFit is sending a team to compete in the Affiliate Cup this year with one individual making it to the individual competition as well.  Help support and encourage and drill us with questions when we return!

Follow the link for the live feed!

http://live.crossfit.com/

Woodcreek Highschool varsity football player Steven Meyer has been stepping up his game and showing some serious intensity!  Last week I caught him playing on the rings and I told him to do a muscle up.  I briefly explained the concept to him and he made an attempt.  Like 99% of people who try muscle ups for the first time, he was unsuccessful.  However, at the end of a very intense snatch complex WOD, I spent a little time with him and taught the mechanics of the muscle up.  In just under 10 minutes of specific work on the rings, he nailed his first one.  After doing so, with all seriousness, he stated, “Muscle ups are really hard!”  Awesome work man!  Keep it up, now he’s asking his parents to get him some rings for home. 

In this picture, Stephen Meyer met “Fran” for the first time and went Rx’d.  Without paying attention to his hands, he finished with a time of 7:30.  Stephen has some serious potential to become a “fire breather” in attacking WOD’s!  Can’t wait to see him in a year!