Monthly Archives: August 2010

Thank you so much for letting me be a part of your lives! Testing is DONE!

Make-ups are done, the numbers are scored, and everything is done!  I hope everyone had some fun during the three days of brutality.  I’m sure at least during one of the WOD’s, every single person had asked themselves the typical CrossFit question, “Why am I putting myself through this?”  For those of you that tested last time and this time, the answer is simple, results!  The gains and improvements were amazing across the board. 

 

So, what does this all mean?  Well, first of all, you are becoming better conditioned, recovery rates are improving, strength gains, increased work capacity, and efficiency of movement. 

 

In more simple terms, you are becoming safer and stronger!  Keep it up ladies and gents, Day #1 of the Fall Cycle is on Monday!

 

As far as the overall results go, only the people that completed all three days were included in the overall rankings.  Unfortunately, not every body could, one being last cycle champ Valerie Calhoun (too busy), and Lynn Hunter (too busy being a mother!) could only come in for one.  I would have loved to see every single person in here completing all three days to get a true assessment as to how the programming is reaching you and benefitting you.

……

 

CROSSFIT – TOTAL PHYSICAL PERFORMANCE TESTING- MEN
Athlete:  SN CL Jerk DU 2 Min Grace Fran Pull ups Dips 500 m Row Dead lift Diane 2 x OHS T 2 Bar FGB
Total
1 Baron, Gary 230 296 286 199 2:31 2:17 62 48 01:43.6 418 7:26** 284 48 402 27
2 Hutchinson, Wes 191 270 240 132 3:45 2:42 60 34 01:43.8 352 7:56** 235 41 322 56
3 Weygandt, Todd 176 246 266 81 2:16 5:47 45 20 01:37.5 376 8:19 191 35 391 70
4 McKernan, Trent 115 243 219 97 2:59 3:23 32 28 01:36.7 416 6:11 163 40 385 78
5 Jones, Jeff 158 220 220 117 3:56 4:12 37 12 01:34.1 338 15:40 173 31 357 94
6 Wolf, Shawn 176 220 240 76 5:00 4:08 40 24 01:44.8 394 4:56 143 42 303 98
7 Talley, Dean 163 200 196 96 5:43 5:40 51 33 01:43.3 308 7:16* 210 34 321 119
8 Standridge, Trevor 153 226 200 76 4:43 6:20 30 25 01:47.4 360 5:18* 176 26 274 135
9 Butler, Clayton 169 204 206 91 5:20 DNF 30 17 01:37.2 310 9:30* 173 29 332 139.5
10 Saunders, Joe 93 175 177 38 4:43 8:48 20 10 01:44.0 396 7:21 153 28 287 161
11 Kenny, Steven 153 242 196 43 6:29 8:12 20 6 01:51.6 372 7:45* 153 28 281 170
12 Schmidt, Andrew 120 153 153 63 3:14* 5:44* 20 1 01:36.3 262 5:36* 138 13 268 209.7
13 Berger,  Scott 133 163 163 56 3:18* 7:10* 12 2 01:46.6 274 5:20* 98 20 307 220.6
14 May, Charlie 108 163 133 20 4:04* 6:40* 9 4 01:42.6 244 4:03* 110 6 247 255.8
15 Vasquez, Jonathon 94 154 160 39 3:01* 8:13* 5 16 01:58.5 222 8:39* 128 10 281 264.5
16 Bracco, Nate 120 176 176 10 4:22* 8:00* 3 1 01:47.6 294 6:19* 138 1 229 268.2
17 Hastings, Josh 118 138 148 30 2:38* 9:54* 2 1 01:48.8 262 4:26* 88 18 220 271.8
18 Etchapare, Leon 110 153 133 2 3:21* 7:26* 9 10 01:52.5 230 8:23* 88 9 241 282.6
                               
                               
CROSSFIT – TOTAL PHYSICAL PERFORMANCE TESTING- WOMEN
Athlete:  SN CL Jerk DU 2 Min Grace Fran Pull ups Dips 500 m Row Dead lift Diane 2 x OHS T 2 Bar FGB
Total
1 Santos, Fortune 124 173 143 92 2:31 4:08 25 17 02:05.0 275 8:44** 143 38 321 27
2 McKernan, Jennie 85 138 133 38 2:02* 6:28 17 15 01:55.0 230 8:15 93 31 331 49.32
3 Rhoades, Amber 84 108 104 53 2:14* 3:55* 12 1 01:53.6 194 5:20* 88 28 305 71.4
4 Clement, Ciara 79 119 104 41 1:55* 6:43* 1 0 02:19.9 179 3:22* 114 3 249 125.8
5 Beverly, Sarah 79 108 98 34 2:48* 9:24* 1 1 02:08.7 196 4:18* 108 12 263 132.6
6 Sherman, Angela 64 94 94 24 2:36* 7:40* 15* 1 01:54.8 153 5:57* 98 4 257 167.6
7 Barbieri, Aimee 64 74 94 4 2:04* 3:48* 0 0 02:18.3 143 3:46* 64 0 245 175.5
8 Clement, Elyssa 64 84 84 49 3:29* 5:04* 3 2 02:13.5 138 5:34* 84 3 202 176.3
9 Fegard, Stacy 44 64 74 9 2:44* 6:19* 5 1 02:05.9 135 4:33* 79 26 228 181.7
10 Freeman, Deborah 74 88 84 0 3:01* 4:58* 3* 0 01:54.4 153 5:33* 74 0 262 228.2
11 Jones, Kerry 54 74 79 0 2:16* 4:45* 1* 0 02:03.4 143 6:43* 54 0 224 232.6
12 Mercer, Tina 54 84 94 0 3:06* 5:35* 7* 1 02:17.5 130 6:34* 44 7 192 249
13 Baldes, Katie 49 64 54 18 5:03* 6:26* 5* 0 02:14.1 143 5:24* 54 0 187 271
14 Dumetrium, Monique 33 33 33 3 2:40* 8:24* 8* 0 02:25.9 121 3:32* 44 8 162 286
15 Davenport, April 44 74 74 9 4:21* 6:48* 10* 0 02:19.0 148 5:25* 22 6 196 286.3
16 Townsend, Cindi 42 42 42 5 2:59* 7:04* 4* 0 02:35.4 98 7:02* 54 10 200 294.7
17 Pierce, Karen 37 52 52 0 3:45* 6:25* 5* 0 02:29.1 118 7:58* 22 0 224 308.5
Posted in Uncategorized

DAY #3 Has Come To A Close!

This third day of testing was epic!  Only two classes were held and we had over 40 people test.  As always, it started out nice and relaxed with a couple of new bodies wondering if this was the “intense” training every one speaks of…  Their tune quickly changed as we shut down the back ally way and held our Fight Gone Bad outside.  The weather god’s were smiling upon us as they whipped a crisp breeze to cool the sweat ridden athletes as they pound out that next rep. 

 

With the exception of two people, every single body went as Rx, there were some impressive numbers (as always) and fun was had!

 

Make-ups will all be held tomorrow morning at 10:00 am!

CROSSFIT- DAY #3 PHYSICAL PERFORMANCE TESTING- MEN
Athlete: 2 x OHS   T 2 Bar   “FGB”    Total
Baron, Gary 284 1 48 1 402 1 3
Augustin, Chad 232 3 42 2 391 2 7
Hutchinson, Wes 235 2 41 4 322 6 12
Weygandt, Todd 191 5 35 7 391 2 14
McKernan, Trent 163 9 40 5 385 4 18
Talley, Dean 210 4 34 8 321 8 20
Jones, Jeff 173 7 31 9 357 5 21
Butler, Clayton 173 7 29 10 332 6 23
Wolf, Shawn 143 12 42 2 303 10 24
Schwarz, Andres 158 10 37 6 295 11 27
Standridge, Trevor 176 6 26 12 274 14 32
Saunders, Joe 153 11 28 11 287 12 34
Berger, Scott 98 17 20 13 307 9 39
Schmidt, Andrew 138 13 13 16 268 15 44
Vasquez, Jonathon 128 15 10 17 281 13 45
Hastings, Josh 88 18 18 14 220 19 51
May, Charlie 110 16 6 20 247 16 52
Bracco, Nate 138 13 1 22 229 18 53
Etchapare, Leon 88 18 9 19 241 17 54
Urs, Gabriel 54 20 15 15 141 22 57
Garcia, Mike 44 22 10 17 220 19 58
Boroica, Claudile 54 20 5 21 168 21 62
               
CROSSFIT- DAY #3 PHYSICAL PERFORMANCE TESTING- WOMEN
Santos, Fortune 143 1 38 1 321 2 4
McKernan, Jennie 93 5 31 2 331 1 8
Rhoades, Amber 88 6 28 3 305 3 12
Beverly, Sarah 108 3 12 5 263 4 12
Sherman, Angela 98 4 4 11 257 6 21
Clement, Ciara 114 2 3 12 249 7 21
Fegard, Stacy 79 8 26 4 228 9 21
Huguenot, Caprice 74 9 8 7 212 11 27
Freeman, Deborah 74 9 0 15 262 5 29
Clement, Elyssa 84 7 3 12 202 12 31
Townsend, Cindi 54 12 10 6 200 13 31
Barbieri, Aimee 64 11 0 15 245 8 34
Jones, Kerry 54 12 0 15 224 10 37
Garcia, Kaitlin 22 17 8 7 178 16 40
Dumetrium, Monique 44 15 8 7 162 18 40
Davenport, April 22 17 6 10 196 14 41
Baldes, Katie 54 12 0 15 187 15 42
Boroica, Becky 22 17 0 15 175 17 49
Dumetrium, Denise 44 15 0 15 141 19 49
Garcia, Darlene PVC 20 0 14 137 20 54
Posted in Uncategorized

“DAY 2” RESULTS ARE IN! (STILL SOME MAKE-UPS WILL BE DONE FOR THOSE THAT MISSED)

“Day 2” has come to a close, EVERY SINGLE PERSON saw improvements in each of the events tested.  The performance of everyone helps to showcase exactly why we all train SO hard!  Not only is the body getting stronger, better conditioned, leaner, faster, and better recovery rates, the mind and spirit is as well.  With each passing day of performance testing, the athletes that performed last cycle are reviewing the numbers from previous and leave feeling high.  It is a great thing to be a part of, with that I sincerely thank you!  Each and every one of you has helped me become a better person, athlete, and coach.  I hope I do for you what you guys do for me!  Thank you so much!

 

On to the results of “Day 2″…  Some scaling was involved, so headaches of scoring began.  For max reps of pullups, I really encouraged you to go without a band, or at least a smaller one.  A blue band’s multiplier was 1.5 X the placement of reps after the non assisted were scored.  Green = 2.0, Brown = 2.5.  As far as “Diane” goes, if the WOD was performed at a higher or more challenging then Rx, those times were viewed as being 1st…  If the weight was scaled, no matter what the times were, the points were awarded to them after the athletes were scored that went Rx.

 

CROSSFIT- DAY #2 PHYSICAL PERFORMANCE TESTING- MEN
Athlete:  Pullups Dips 500 m Row Deadlift “Diane” Total Points
Baron, Gary 62 1 48 1 01:43.6 12 418 2 7:26** 1 17
Augustin, Chad 50 4 30 4 01:42.5 9 442 1 9:18** 3 21
McKernan, Trent 32 8 28 5 01:36.7 3 416 3 6:11 5 24
Hutchinson, Wes 60 2 34 2 01:43.8 13 352 8 7:56** 2 27
Weygandt, Todd 45 5 20 8 01:37.5 5 376 5 8:19 6 29
Wolf, Shawn 40 6 24 7 01:44.8 14 394 4 4:56 4 35
Jones, Jeff 37 7 12 11 01:34.1 1 338 11 15:40 7 37
Butler, Clayton 30 9 17 9 01:37.2 4 310 13 9:30* 10.5 45.5
Talley, Dean 51 3 33 3 01:43.3 11 308 14 7:16* 17 48
Standridge, Trevor 30 9 25 6 01:47.4 16 360 7 5:18* 12 50
Saucer, Luke 16 13 8 14 01:41.0 8 348 10 3:36* 9 54
Schmidt, Andrew 20 11 1 20 01:36.3 2 262 17 5:36* 14 64
Glass, Grayson 16 13 11 12 01:51.7 21 338 11 3:30* 8 65
Kenny, Steven 20 11 6 17 01:51.6 20 372 6 7:45* 18 72
Jenkins, Ryan 4 23 1 20 01:40.5 7 352 8 5:52* 15 73
May, Charlie 9 17 4 19 01:42.6 10 244 19 4:03* 10 75
Berger, Scott 12 16 2 21 01:46.6 15 274 16 5:20* 13 81
Etchapare, Leon 9 17 10 13 01:52.5 22 230 20 8:23* 19 91
Hastings, Josh 2 25 1 20 01:48.8 19 262 17 4:26* 11 92
Bracco, Nate 3 24 1 20 01:47.6 17 294 15 6:19* 16 92
Pentacost, Andrew 5 21 5 18 01:38.0 6 133 25 5:20* 25 95
Vasquez, Jonathon 5 21 16 10 01:58.5 23 222 21 8:39* 20 95
Dobb, Collin 6 19 8 14 01:48.1 18 165 23 3:58* 22 96
Renda, Geno 13 15 7 16 01:59.4 24 186 22 4:18* 23 100
Urs, Gabriel 6 19 4 19 02:08.1 25 148 24 4:35* 24 111
CROSSFIT- DAY #2 PHYSICAL PERFORMANCE TESTING- WOMEN
Hunter, Lynn 32 1 15 2 01:50.5 1 250 2 7:35 2 8
Santos, Fortune 25 2 17 1 02:05.0 12 275 1 8:44** 1 17
McKernan, Jennie 17 3 15 2 01:55.0 7 230 3 8:15 3 18
Rhoades, Amber 12 4 1 6 01:53.6 4 194 7 5:20* 5 26
Cassidy, Erin 1 8 1 6 01:51.9 3 201 5 4:12* 9 31
Logan, Caroline 1 8 0 13 02:01.8 9 174 10 3:20* 6 46
Beverly, Sarah 1 8 1 6 02:08.7 16 196 6 4:18* 10 46
Fegard, Stacy 5 5 1 6 02:05.9 13 135 21 4:33* 11 56
Clement, Ciara 1 8 0 13 02:19.9 24 179 8 3:22* 7 60
McHugh, Betty 0 13 0 13 01:51.3 2 170 11 6:42* 21 60
Comeaux, Natasha 1 8 1 6 02:00.6 8 133 22 5:49* 18 62
Huguenot, Caprice 2 7 2 4 02:07.9 15 120 25 4:44* 12 63
Clement, Elyssa 3 6 2 4 02:13.5 17 138 20 5:34* 17 64
Sherman, Angela 15* 24 1 6 01:54.8 6 153 13 5:57* 19 68
Parker, Alexander 3* 39 0 13 02:03.6 11 204 4 7:51* 4 71
Barbieri, Aimee 0 13 0 13 02:18.3 22 143 17 3:46* 8 73
Bosco, Mary Clare 18* 30 0 13 02:06.7 14 163 12 7:16* 24 93
Baldes, Katie 5* 31.5 0 13 02:14.1 18 143 17 5:24* 14 93.5
Dumetrium, Monique 8* 27 0 13 02:25.9 25 121 24 3:32* 12 101
Byrd, Jennie 4* 46 0 13 02:16.6 20 176 9 5:15* 13 101
Jones, Kerry 1* 40.5 0 13 02:03.4 10 143 17 6:43* 22 102.5
Davenport, April 10* 42.5 0 13 02:19.0 23 148 15 5:25* 15 108.5
Mercer, Tina 7* 40 1 6 02:17.5 21 130 23 6:34* 20 110
Freeman, Deborah 3* 65 0 13 01:54.4 5 153 13 5:33* 16 112
Kingman, Paige 8* 45 0 13 02:14.8 19 148 15 7:55* 25 117
Pierce, Karen 5* 31.5 0 13 02:29.1 26 118 26 7:58* 26 122.5
Townsend, Cindi 4* 28.8 0 13 02:35.4 28 98 27 7:02* 27 123.8
Dumetrium, Denise 4* 57.5 0 13 02:35.2 27 88 28 12:06* 28 153.5
Posted in Uncategorized

RESULTS ARE IN FOR DAY #1

Well, DAY #1 is complete.  Keep in mind that make-ups will be held this Saturday morning.  Overall results of all three days will be posted once last person is completed on Saturday.  Yes, I realize that CrossFit competitions do not allow make-ups, however this is not a legit competition.  Just an “in house” one to which we can moniter our improvements throughout the cycle.  I space the testing out for the whole week simply because not everyone can make the committment to come in and spend the whole day competing.  It is a fun way to gain the competitive edge and to feel the greatness of progress and success! 

 

As a whole, every single person improved since last the testing took place (12 weeks ago).  The only area that was hit or miss, was the 2 minute max reps of double unders.  Many variables may contribute to the lack of ability of meeting or beating last score of that event i.e. different rope, different shoes, tired, sore,…..  Those are just excuses.  Environmental factors, rest, preparedness, and equipment are a part of what true competition brings.  Sometimes performance is just not there when it is needed the most.  That only becomes a mental competition with yourself.  Also, a plus!  Do you have the ability to bounce back from a bad event and conquer the next one? 

 

Thus far, I am extremely impressed with everyone over the past couple days, I can only wait to see what other great things will occur. 

 

Scaling.  Not every person can do the Rx’d weights yet for the workouts, so I had to adjust the scores.  The time noted with an *, is a scaled event.  The object of the scoring system is to get as few as points as possible.  If the workout was scaled, the formula is: for every ten pounds the weight is reduced, the multiplier is 1 x 0.1.  On pullups, the blue band = 1 x 0.1, green = 1 x 0.2, brown = 1 x 0.3…

It is a fair assessment for the most part, however, if you have a better scoring system for the scaling, please let me know!

CROSSFIT- DAY #1 PHYSICAL PERFORMANCE TESTING- MEN
Athlete:  Snatch   Clean   Jerk   DU 2 Min   “Grace”   “Fran”    Total
Baron, Gary 230 1 296 1 286 1 199 1 2:31 2 2:17 1 7
Hutchinson, Wesley 191 2 270 2 240 3 132 2 3:45 5 2:42 2 16
Weygandt, Todd 176 3 246 3 266 2 81 7 2:16 1 5:47 6 22
Jones, Jeff 158 5 220 7 220 4 117 3 3:56 6 4:12 5 30
McKernan, Trent 115 13 243 4 219 6 97 4 2:59 3 3:23 3 33
Garvin, Jim 133 8 176 9 220 4 86 6 3:21 4 3:45 4 35
Standridge, Trevor 153 6 226 6 200 8 76 8 4:43 7 6:20 7 42
Kenny, Steven 153 6 242 5 196 9 43 12 6:29 10 8:12 8 50
Butler, Clayton 169 4 204 8 206 7 91 5 5:20 9 DNF 23 56
Saunders, Joe 93 18 175 10 177 10 38 14 4:43 7 8:48 9 68
Berger,  Scott 133 8 163 12 163 12 56 10 3:18* 21 7:10* 16.5 79.5
Schmidt, Andrew 120 10 153 16 153 14 63 9 3:14* 19.6 5:44* 11 79.6
Bracco, Nate 120 10 176 9 176 11 10 19 4:22* 28 8:00* 20.4 97.4
McCarthy, Nate 108 15 153 16 153 14 45 11 4:24* 29.4 6:01* 14.3 99.7
Vasquez, Jonathon 94 17 154 15 160 13 39 13 3:01* 18.2 8:13* 27 103.2
Hastings, Josh 118 12 138 19 148 16 30 15 2:38* 19.2 9:54* 22.8 104
May, Charlie 108 15 163 12 133 18 20 17 4:04* 25.2 6:40* 18.4 105.6
Etchapare, Leon 110 14 153 16 133 18 2 21 3:21* 25.6 7:26* 19.2 113.8
Messamore, Andrew 89 19 155 14 138 17 27 16 4:07* 26.6 DNF 23 115.6
Dobb, Collin 88 20 108 20 108 20 17 18 3:33* 27.2 7:04* 16.8 122
Garcia, Mike 22 21 74 21 64 21 3 20 1:53* 18.7 6:07* 20.4 122.1
                           
                           
CROSSFIT- DAY #1 PHYSICAL PERFORMANCE TESTING- WOMEN
Santos, Fortune 124 1 173 1 143 1 92 1 2:31 1 4:08 1 6
McKernan, Jennie 85 4 138 3 133 2 38 8 2:02* 4.32 6:28 2 23.32
Tivey, Ginger 103 2 140 2 115 4 47 6 4:49* 2 5:53* 13.2 29.2
Rhoades, Amber 84 5 108 6 104 6 53 4 2:14* 7.2 3:55* 5.2 33.4
Clement, Ciara 79 6 119 4 104 5 41 7 1:55* 2.6 6:43* 18 42.6
Barbieri, Aimee 64 12 74 16 94 9 4 16 2:04* 7 3:48* 4.5 64.5
Beverly, Sarah 79 6 108 6 98 8 34 9 2:48* 13.2 9:24* 27.6 69.8
Bosco, Mary Clare 59 15 84 13 88 12 27 10 2:33* 11.2 5:16* 12 73.2
Clement, Elyssa 64 12 84 13 84 13 49 5 3:29* 22.4 5:04* 9.1 74.5
Cassidy, Erin 74 8 98 9 103 7 66 2 4:09* 22.8 8:54* 26.4 75.2
Byrd, Jenny 69 10 104 8 94 9 13 13 3:19* 21 5:53* 16.5 77.5
Freeman, Deborah 74 8 88 12 84 13 0 21 3:01* 16.9 4:58* 8.7 79.6
Baughman, Monica 88 3 110 5 133 3 54 3 DNF 36 DNF 31 81
Jones, Kerry 54 16 74 16 79 17 0 21 2:16* 9.8 4:45* 7.25 87.05
Mercer, Tina 54 16 84 13 94 9 0 21 3:06* 19.6 5:35* 12.6 91.2
Garcia, Kaitlin Pipe 25 22 25 33 23 23 11 1:57* 4.8 5:38* 15 103.8
McHugh, Betty 69 10 94 11 84 13 0 21 3:34* 23.8 8:13* 26.6 105.4
Parker, Alexandra 64 12 98 9 84 13 4 16 4:24* 26.4 8:35* 29.4 105.8
Davenport, April 44 19 74 16 74 18 9 14 4:21* 29.4 6:48* 28.9 125.3
Baldes, Katie 49 18 64 20 54 20 18 12 5:03* 35 6:26* 21 126
Townsend, Cindi 42 21 42 22 42 22 5 15 2:59* 19.2 7:04* 27 126.2
Kingman, Paige 44 19 74 16 64 19 4 16 4:47* 32.2 6:46* 27.2 129.4
Pierce, Karen 37 22 52 21 52 21 0 21 3:45* 25.2 6:25* 19.5 129.7
Dumetrium, Monique 33 23 33 23 33 23 3 19 2:40* 12.6 8:24* 30 130.6
Garcia, Darlene Pipe 25 22 26 22 26 1 20 2:46* 16 DNF 31 144
Boroica, Becky 33 23 33 23 33 23 0 21 4:12* 30 DNF 31 151
Posted in Rocklin Crossfit Blog

ITS HERE!

 

Testing week begins on Monday, August 23rd.  Twelve short weeks ago was the first trial of our in house competition, these were the results.  At bottom of blog will be schedule:

 

CROSSFIT- DAY #1

Place: ATHLETE SN CL JERK DU 2 MIN “Grace” Score “Fran” Score TOTAL
1 Baron, Gary 223 296 301 150 1:59 46 4:02 37 1053
2 Weygandt, Todd 181 259 249 53 2:23 45 3:51 39 826
3 Hutchinson, Wes 157 242 220 91 3:57 22 3:09 43 775
4 Gibbs, Vincent 155 242 262 45 3:33 26 10:48 3 733
5 Butler, Clayton 155 240 200 81 5:18 5 3:28 41 722
6 Jones, Jeff 153 211 201 118 5:02 7 4:52 30 720
7 Wolf, Shawn 155 195 220 72 4:32 11 3:23 42 695
8 Talley, Dean 155 196 181 89 2:28 22 3:08 44 687
9 Carter, Lukas 130 220 155 115 2:44 20 4:27 32 672
10 Rogers, Lucas 176 220 220 12 2:32 42 DNF 0 670
11 Flagg, Zach 155 220 220 24 3:56 23 5:14 24 666
12 Garvin, Jim 135 176 205 57 2:53 37 2:58 46 656
13 Lyons, Alec 133 176 219 43 3:30 30 5:00 28 629
14 Duke, Devin 135 210 176 72 3:32 14.5 6:40 7 614.5
15 Willman, Scott 138 200 195 34 3:20 16 4:06 18 601
16 White, Jason 155 200 195 9 4:11 7.5 6:06 9.5 576
17 Sievers, Shane 110 176 176 34 2:47 19.5 5:57 10.5 526
18 Rodriguez, Michael 135 176 176 1 5:01 8 5:30 11 507
19 Standridge, Trevor 108 176 176 18 3:59 9.5 DNF 0 487.5
20 Berger, Scott 110 155 165 29 3:35 12.5 7:33 4.5 476
21 Jacques, Jared 110 155 175 14 5:04 3 10:23 3.5 460.5
22 Calhoun, Valerie 85 118 118 82 4:08 16 3:28 41 460
23 Habenicht, Fred 108 158 158 7 2:57 18 6:24 7.5 456.5
24 Bracco, Nate 110 155 175 5 6:28 1.5 6:44 6.5 453
25 Apodaca, Robert 128 138 138 24 6:06 2 7:01 5 435
26 Tivey, Ginger 88 128 128 55 4:11 14 3:59 19 432
27 McKernan, Jennie 90 110 115 34 2:30 21.5 3:01 22.5 393
28 Habenicht, Michelle 65 95 85 62 2:36 20.5 4:53 14.5 342
29 Nogaj, Mike 88 130 110 2 6:34 1 DNF 0 331
30 Baughman, Monica 75 105 105 22 DNF 0 6:03 10 317
31 Biondi, Sara 65 98 108 20 4:23 6.5 4:11 17.5 315
32 Cassidy, Erin 70 80 90 39 3:05 17 6:11 8.5 304.5
33 Renda, Geno 55 108 118 13 4:44 4.5 6:58 5.5 304
34 Beverly, Sarah 65 95 85 38 4:00 9 9:15 4 296
35 Gonzalez, Kim 55 65 85 37 3:27 15.5 5:16 11.5 269
36 Genochio, Julianne 65 85 75 25 3:58 10.5 6:55 6 266.5
37 Sherman, Angela 65 85 85 16 3:32 14.5 DNF 0 265.5
38 Freeman, Deboroh 55 85 85 1 3:41 12 5:07 13 251
39 Huguenot, Caprice 65 75 85 0 3:58 10.5 5:08 12.5 248
40 Conover, Sara 45 75 75 0 2:52 19 4:48 15.5 229.5
41 Barbieri, Aimee 45 75 75 1 3:32 14.5 4:23 16.5 227
42 Byrd, Jennifer 45 75 75 9 4:32 6 5:06 13.5 223.5
43 Jones, Kerry 45 75 75 0 3:00 17.5 6:10 9 221.5
44 Malanco, Jessica 55 65 65 0 4:08 8.5 DNF 0 193.5
45 Dyer, Donna 45 65 65 0 4:40 5 6:21 8 188
46 Fegard, Stacy 40 55 55 0 3:07 16.5 4:12 17

 

183.5

 

 

CROSSFIT- DAY #2

 

  Athlete Pullups Score Row Cal Dips DL “Diane” Score Total
1 Baron, Gary 65 65 1:39 42 46 438 2:59 36 627
2 McKernan, Trent 31 31 1:36 44 29 450 6:08 12 566
3 Wolf, Shawn 30 30 1:44 40 32 376 4:48 20 498
4 Weygandt, Todd 40 40 1:51 37 18 396 7:48 7 498
5 Lyons, Alec 40 40 1:34 45 24 384 DNF 0 493
6 Luque, Derrick 20 20 1:51 37 11 418 5:16 7 493
7 Hutchinson, Wes 58 58 1:44 40 24 332 4:27 24 478
8 Garvin, Jim 42 42 1:36 44 16 345 4:43 23 470
9 Flagg, Zach 26 26 1:44 41 16 380 8:00 6 469
10 McGuire, Paul 23 23 1:45 39 24 355 10:35 3 444
11 Talley, Dean 38 38 1:40 44 21 340 DNF 0 443
12 Jones, Jeff 41 41 1:31 48 10 330 9:40 4 433
13 Sievers, Shane 10 10 1:40 42 3 356 3:39 15.5 426.5
14 Rogers, Lucas 10 10 1:35 45 4 353 4:44 11 423
15 Carter, Lukas 32 32 1:31 49 21 286 5:14 7.5 395.5
16 Willman, Scott 8 8 1:39 42 8 330 9:24 2.5 390.5
17 Standridge, Trevor 15 15 1:51 37 4 312 4:01 14 382
18 Hunter, Lynn 31 31 1:50 37 13 250 6:55 10 341
19 White, Jason 20 20 1:46 38 10 260 4:16 13 341
20 Jacques, Jared 6 6 1:42 41 4 286 7:32 4 341
21 Bracco, Nate 3 3 1:52 36 0 282 3:53 14.5 335.5
22 Berger, Scott 8 8 1:47 38 0 262 4:11 13.5 321.5
23 Calhoun, Valerie 40 40 2:06 31 15 220 6:40 5.5 311.5
24 Habenicht, Fred 28 6.2 1:44 39 6 220 3:38 16 287.2
25 Tivey, Ginger 4 4 1:53 37 0 225 4:44 11 277
26 McKernan, Jennie 9 9 2:01 33 7 210 6:56 4.5 263.5
27 Renda, Geno 15 15 1:56 34 6 176 2:59 18 249
28 Nogaj, Mike 20 4.4 1:57 34 2 198 5:38 6.5 244.9
29 Habenicht, Michelle 50 11.1 2:05 32 0 165 2:56 18.5 226.6
30 Miller, Mindy 21 4.7 2:14 30 0 175 3:41 15 224.7
31 Cassidy, Erin 14 4.7 1:55 35 1 166 4:54 8 214.7
32 Genochio, Julianne 25 5.6 1:58 34 0 148 3:16 16.5 204.1
33 Beverly, Sarah 25 5.6 2:10 30 0 155 4:52 8.5 199.1
34 Byrd, Jennifer 4 0.9 2:23 29 0 150 2:55 19 198.9
35 Freeman, Deboroha 35 4.7 1:58 34 0 145 4:16 13 196.7
36 Gonzalez, Kim 26 5.8 2:06 32 0 138 2:53 19.5 195.3
37 Fegard, Stacy 15 5 2:10 31 0 125 3:02 17 178
38 Barbieri, Aimee 4 0.9 2:23 28 0 125 2:40 20 173.9
39 Keener, Leslie 7 2.3 2:10 31 0 128 4:50 9.5 170.8
40 Jones, Kerry 32 5.3 2:18 30 0 100 4:51 9 144.3

 

NIKE SPARQ TESTING:  MONDAY @ 4 & 5, TUESDAY @ 5, AND WEDNESDAY @ 4

40 yd DASH

PRO AGILITY

VERTICLE JUMP

STANDING BROAD JUMP

KNEELING MB THROW

 

DAY #1: MONDAY & TUESDAY @ 8, 9:30 am AND 6 pm

MAX SNATCH

MAX CLEAN

MAX SHOULDER TO OVERHEAD

2 MIN DOUBLE UNDERS FOR REPS

“GRACE”

LIGHT “FRAN”

 

DAY #2: WEDNESDAY & THURSDAY @ 8, 9:30 am AND 5, 6:30 pm

MAX PULLUPS

500 m ROW FOR MAX CALORIES

MAX RING DIPS

MAX DEADLIFT

“DIANE”

 

DAY #3:  FRIDAY @ 8:00 am AND 5 pm

2 REP MAX OHS

2 MIN TOES TO BAR FOR REPS

“FIGHT GONE BAD”

 

MAKE-UPS WILL BE ON THURSDAY @ 7 am AND SATURDAY @ 10 am

 

YOU HAD BETTER BE HERE!

 

I AM EXPECTING TO SEE TREMENDOUS IMPROVEMENT THROUGHOUT.  ALSO, KEEP IN MIND THAT THE CLASSES ARE 90 MINUTES INSTEAD OF THE NORMAL 60, SIMPLY TO HELP ALLEVIATE STRESS, ALLOW MORE TIME TO FOCUS AND REST LONGER BETWEEN ACTIVITIES.

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Hell Week

This is the 12th and final week of the Summer cycle here at RCF.  You know what that means?  The week to follow is testing week, or since last time of doing it, “Hell Week!”  At the close of the Spring cycle, we adopted the new standard of testing, creating an in house competition.  It was awesome!  People were able to train with others that don’t normally get train together based on the scheduling.  Extreme encouragement and heart was brought by all, not to mention some very impressive numbers put up as well.  This time around is going to be so much better too!  To help get a better reading to whom is the fittest in the facility, I added a third day of testing.  It’s going to be a battle of epic proportions!  I have been hearing people speak of testing week lately with excitement (and maybe a little fear too) all in hopes of having a better showing in the friendly competition.  More importantly, showing improvement and seeing measurable results for the past 12 weeks of intense, consistent training.  Of course, we will still have the NIKE SPARQ testing for anyone that wants to do it, but that is geared for the youth athletes in here (under 14 years old).  The movements and WOD’s to be tested are:                       

Snatch

Clean

Shoulder to Overhead

Deadlift

2 Rep OHS

Pullups

Ring Dips

2 Min Double Unders for Reps

2 Min Toes to Bar for Reps

500 m Row

“Diane”

“Grace”

“Fran”

“Fight Gone Bad”

 

Official schedule will be posted within a few days, class times will also be slightly longer than last time to ensure a more relaxed, pressure free environment to allow the athlete time to focus.  You may be noticing a tapering down in the programming this week, not quite as hard, or long of WOD’s.  I want everyone next week to be as fresh as can be! 

 

Last time, the winners were Wes Hutchinson and 15 year old Valerie Calhoun, watch out guys, people will be gunnin’ for ya!

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SCHEDULE ADDITIONS and TESTING

Pictue of the Sac City Fire Team.  Todd Weygandt, Jim Garvin, Chad Augustin, and Lynn Hunter.  They competed not only in the individual competition, but the team as well.  The team took silver, nice representation for the city, but more importantly, for RCF.  Also in the picture, the 2009 CrossFit Games ,Fittest Athlete on the Planet, Mikko Salo from Finland, Salo took 6th this year at the Games too. 

 

 

Due to the fact that we have an abundance of people signing up for the morning classes to beat the heat, I am opening up an 8:00 a.m. class on Monday, Wednesday, and Friday.  This is the first week of it, we will be having it for the duration of the Summer Cycle.  With that, the Summer Cycle is almost over!  Time is flying by with all these fun WOD’s. 

 

Since the end of the cycle is near, you know what that means…  It’s testing week!  If you recall, testing week was turned in to a competition last time.  I expect huge improvements across the board.  Again, we will be measuring the max efforts in many different domains.  There will be one rep max in several lifts, benchmark WOD’s, coordination drills such as 2 minutes of double unders, and if you hit the right test times, 40 yd dash, vertical jump, standing broad jump, and pro agility will be tested as well.  

 

Last time was incredible, tons of heart and sweat was poured out on to the floor.  The gym glistened with camaraderie and teamwork, many newbies were brought in that week and felt the true meaning of a CrossFit gym.  We have all been the newbie and have all experienced the feeling of post WOD layout.  I can’t wait to see the improvements made over this 12 week cycle.

 

What you can measure, you can improve!

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