Monthly Archives: March 2011

First ever Burpee-A-Thon to Raise Funds to Help Val!

Valerie Calhoun will be going away to Italy in a few weeks.  She was hand chosen to participate on this elite soccer team and will be competing against professional teams overseas.  Let’s lend a helping hand and watch Val have fun with her favorite exercise, the BURPEE!  This is a Burpee-A-Thon!  25 minutes of burpees!  Sponser her per rep, or as a fixed amount.  For every rep she does, Gary B. will match it and would love any volunteer to participate as well! This will be brutal!

Donation sheet will be at the gym, a quarter per burpee is stil very helpful, or just a flat contribution.  Event will tentatively April 10th!

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Open Gym Tomorrow After Class! and notes about Opens

If you are competing in the Opens, you MUST submit you’re own score.  A couple of you are missing them.  Faith, BJ, and Sarah all need to submit your scores.  Get them in ASAP, the site is a little slow still probably will not get any better. 

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Problem solved

Back to regular scheduling for the afternoon.  The make ups WOD #1 from Opens will still be tongiht at 7 pm.  Sorry for the inconvienance everyone,  but it was out of my hands. 

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VERY IMPORTANT

Please read!  The morning class is closed for sure and the afternoon classes may be closed as well.  SOmeone kicked a soccer and broke one of the sprinklers at CalFit and the whole facility WILL BE CLOSED until further notice. 

 

I’m sorry for the inconvienance

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Don’t be so committed

If someone decided to throw a medicine ball at you and you weren’t ready to catch it, what would you do?  Nearly every single person probably just thought in their head, “well I’d get out of the way, or I’d just move!”  Sounds pretty obvious.  It is the body’s natural tendency when put in harms way.  Save itself!  Get out of the way.  Nobody wants to be hurt, and let’s face it, weightlifting or CrossFitting is just not worth it on the training level.  So, watch the video, pay attention, and stop being afraid of dropping the weight!  Save your body for another lift.  A five pound PR isn’t worth two months of shoulder recover and physical therapy. 

 

For those of you that do not know, this video is of Coach Mike Burgener at one of his clinics.  I have had the pleasure of training at his house.  If you think his presence in the room of the video is intimidating, think again.  He is a master of the art of Olympic Weightlifting.  Watch the video and implement! 

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CrossFit Opens WOD 1 is done!

***Also, tomorrow, Sunday, we will be having open gym from 10:00 am until probably around 2 pm.  Work on those goals!  Get some practice in, ask questions specific to your needs… Help YOU!

 

We had a great turnout today and there was a lot of hard work put in!  Thank you competitors, judges, volunteers, and spectators for helping to kick off the Games season with style!

 

Here are the results from the one’s from RCF, again, athletes MUST enter score at games.crossfit.com, I do not have the capability to do so.

 

394-Chad Augustin  

352-Gary Baron       

340-Wes Hutchinson

314-Brandon Ford    

300-Trent McKernan 

276-Jim Garvin        

257-Todd Weygandt 

256-Shawn Wolf       

233-KJ Eslick          

224-Grant Raup       

203-Jordan Smith    

173-Darrin Lehman

 

 

… And the women!

312-Amber Rhoades

296-Ginger Tivey

265-Amy Newton

262-Jenny McKernan

260-Valerie Calhoun

225-Faith Goss

221-Sarah Beverly

193-Lynn Hunter

178-Kendall Lawler

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Tis the Season to Find Greatness!

RCF is hosting the first week of the “Opens” here on Saturday morning to early afternoon, starts at 11:00.  Come witness the potentially the “Fittest Man/Woman in the World” and show some support.  You are part of an ever growing community where the spectators help get the competitors through the most painful physical endurement that is brought on by them selves and to test the mental ability to push through…  The Games are awe inspiring, see it here first!

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If you’re doing the Opens, please read……

If you plan on doing the “Opens” this weekend here at RCF, for logistics sake, please inform me if you plan on attending or not….

 

We are teaming up with CrossFit East Sac and CrossFit 209 Sport from Stockton to help make things more exciting for competitors to particiate in the “Opens” for the Sectionals of the Games.  If you plan on competing, this is a MUST READ!  We will also be needing volunteers to help out as well, I realize you all have lives (I’m jealous), but come out and help judge, you’ll not only be supporting your friends, but you may even learn a thing or two…

 

CrossFit Rocklin, CrossFit 209 Sport (Stockton), and CrossFit East Sacramento are teaming up for CF Games Open Sectionals 2011.  We will be touring to all 3 facilities on Saturday’s to meet up and perform the challenges.  Our three gyms will collaborate to make sure there is enough equipment and that the day can be finished in an organized and timely fashion.

The Itenerary:
Week 1 – Saturday March 19th @ CrossFit Rocklin
Week 2 – Saturday March 26th @ CrossFit 209 Sport
Week 3 – Saturday April 2nd @ CrossFit East Sacramento
Week 4 – Saturday April 9th @ CrossFit Rocklin
Week 5 – Saturday April 16th @ CrossFit 209 Sport
Week 6 – Saturday April 23rd @ CrossFit East Sacramento

All Facilities will open for warmups at 11:00.  We, the affiliate owners, will organize heat times and judging parings.  The total time for each Saturday will be about 2 and a half hours start to finish (unless the CF gods decide to punish us with Murph or something crazy like that.)

Cost:
Members of RCF, CF 209 Sport, and CFES-
Members of RCF, CF 209, and CFES will pay the one time $10 on-line registration fee to CFHQ to participate in the 6 week event, and will pay no additional fees to the affiliate. 

Garage Gym’ers/Non-members-
If anyone who is not associated with our 3 facilities wants to participate, they will pay a $15 dollar per Saturday fee to the gym hosting that week.

Schedule Conflicts:
The workouts will be released by HQ, on the sectionals website, each week on Tuesday.  Our 3 gyms will meet as a group that Saturday to do the WODs together.  It will be more fun and will offer a much more competitive environment to participate in the Saturday group workouts, but we understand that all of you will not be able to dedicate 6 consecutive Saturdays.  We do not want to lose participants over this schedule. 

For individuals who cannot make Saturday’s, or who will miss a particular Saturday, they will have the same options as all other Open Sectional competitors have.  They may film the workout and submit their time to the sectionals site, or they may go to a participating affiliate and perform the workout.  If you are traveling for a week, you will be able to use the sectional site to locate a nearby affiliate who is participating.  The affiliate is likely to charge some type of fee to do this.

Remember, if you cannot make the Saturday group session, you have may perform the workout of the week any time between when its released on Tuesday and the end of Sunday.

 

Now for the comment section.  Who’s in?  Don’t make me start calling you out like I have done in the past.  This is a great opportunity for all athletes at all abilities to participate.

Posted in Rocklin Crossfit Blog

An easy opportunity on how to achieve your goals…

Almost every single one of you had mentioned on your goal list you sent (for those of you that actually took the time to reflect on yourself and bodily desires) that you wanted to get better at your lifts and stronger as a whole.  Now, just because you wrote that down, and it is a great idea, it doesn’t mean it is JUST going to happen.  I have let everyone know either through mentioning it in class or through the website that we have some of the best olympic lifting coaches coming up from San Diego this weekend to offer some coaching.  IT IS EXTREMELY WORTH IT.  You set goals because you want to improve.  It takes work to improve.  Here is one of the best opportunities to become better, faster, stronger, and safer lifters!  Put a price on the sports massages, chiropractors, and IBUprofen use (most of that is due to you guys trying to rush things and not ask nearly enough questions about the lifts).  Now, compare the price you’ve spent on all that and the pain you may have endured to just a $60 private lesson (working on just your particular issues) or just $100 for an all day clinic where you will learn an incredible amount!  Space is limited so let me know ASAP! 

 

If it helps to validate their legitimacy, I am a student of theirs and will be getting lessons this weekend as well, as will everybody on the RCF competitive team.  Get off your butt and make it better!

 

Pictured above is Lynn Hunter throwing up some serious weight in the middle of the Nor Cal Sectionals last year in San Jose.  She has since increase her numbers by about 20 pounds on that lift and a good reason is because of the people coming up this weekend!  Solid improvement Lynn!

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One Week Away From Kicking Off The Season Of The Games!!!!!!!!!

We are teaming up with CrossFit East Sac and CrossFit 209 Sport from Stockton to help make things more exciting for competitors to particiate in the “Opens” for the Sectionals of the Games.  If you plan on competing, this is a MUST READ!  We will also be needing volunteers to help out as well, I realize you all have lives (I’m jealous), but come out and help judge, you’ll not only be supporting your friends, but you may even learn a thing or two…

 

CrossFit Rocklin, CrossFit 209 Sport (Stockton), and CrossFit East Sacramento are teaming up for CF Games Open Sectionals 2011.  We will be touring to all 3 facilities on Saturday’s to meet up and perform the challenges.  Our three gyms will collaborate to make sure there is enough equipment and that the day can be finished in an organized and timely fashion.

The Itenerary:
Week 1 – Saturday March 19th @ CrossFit Rocklin
Week 2 – Saturday March 26th @ CrossFit 209 Sport
Week 3 – Saturday April 2nd @ CrossFit East Sacramento
Week 4 – Saturday April 9th @ CrossFit Rocklin
Week 5 – Saturday April 16th @ CrossFit 209 Sport
Week 6 – Saturday April 23rd @ CrossFit East Sacramento

All Facilities will open for warmups at 11:00.  We, the affiliate owners, will organize heat times and judging parings.  The total time for each Saturday will be about 2 and a half hours start to finish (unless the CF gods decide to punish us with Murph or something crazy like that.)

Cost:
Members of RCF, CF 209 Sport, and CFES-
Members of RCF, CF 209, and CFES will pay the one time $10 on-line registration fee to CFHQ to participate in the 6 week event, and will pay no additional fees to the affiliate. 

Garage Gym’ers/Non-members-
If anyone who is not associated with our 3 facilities wants to participate, they will pay a $15 dollar per Saturday fee to the gym hosting that week.

Schedule Conflicts:
The workouts will be released by HQ, on the sectionals website, each week on Tuesday.  Our 3 gyms will meet as a group that Saturday to do the WODs together.  It will be more fun and will offer a much more competitive environment to participate in the Saturday group workouts, but we understand that all of you will not be able to dedicate 6 consecutive Saturdays.  We do not want to lose participants over this schedule. 

For individuals who cannot make Saturday’s, or who will miss a particular Saturday, they will have the same options as all other Open Sectional competitors have.  They may film the workout and submit their time to the sectionals site, or they may go to a participating affiliate and perform the workout.  If you are traveling for a week, you will be able to use the sectional site to locate a nearby affiliate who is participating.  The affiliate is likely to charge some type of fee to do this.

Remember, if you cannot make the Saturday group session, you have may perform the workout of the week any time between when its released on Tuesday and the end of Sunday.

 

Now for the comment section.  Who’s in?  Don’t make me start calling you out like I have done in the past.  This is a great opportunity for all athletes at all abilities to participate.

Posted in Rocklin Crossfit Blog