Monthly Archives: May 2011


If you are planning on attending the Northern California Regional Competition to help show your support and watch people get after it, you need a ticket.  They cost $25 for the full three days of competition.  Here is the link:



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Day #2 From Down Under Regionals

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Open Gym Saturday and Sunday

Come in and practice your movements for testing this next week.  We will be testing max load in the turkish get up, the snatch, and clean & jerk.  Come in and refine your technique and get familiar with how much weight you will be aiming for.  Open gym from 11:00 until probably 2:00 pm. 

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Testing Week!

It’s here, actually a week late, but nonetheless, it is here, end of the Spring Cycle Test Week.  For those of you that do not know, it is simply the last three months of studying and now is the final (so to speak).  Come in and get a good baseline data set, or compare numbers to last time and get that PR (Personal Record).  Let’s display the hard work you’ve been putting in!  The scheduling will be different.  They will be 2 hour classes and if you would like to come in for it, it is for only one day next week.  As in, we will be running the exact same class for the whole week.  We do this for a couple reasons.  One, is to allow everyone to get a chance to come in and perform the session.  Another reason (most importantly) is for the simple fact that we believe in the process of periodization.  You guys have been hitting it hard for a while now and it’s time to let those tweaks and aches heal up!  A rest period for longer than just 24 hours is very beneficial (yes, I realize I need to take my own advice, then maybe I wouldn’t have so many injuries).  The gym will be closed Thursday night through Sunday to facilitate rest and for the fact that we will be down in San Jose competing for our shot to make it to the CrossFit Games (those of you that do not know what that is, it is essentially the Super Bowl or World Series of CrossFit, an international fitness competition).  We will be testing the following things in this order:

Max Weight:

Turkish Get Up (Part 2, Part 3)

Snatch (See here)

Clean & Jerk  (See here)


75 Power Clean and Jerk (75/45) – 6 min cap


10 min AMRAP:

5 Toes to Bar

10 Thrusters (75/45)

15 Ball Slams (20/15)


Three Rounds of:

1 km Row with a mandatory 60 rest in between rounds


Again, classes will be for two hours long.  I will fix the schedule to reflect that later this afternoon.  So, if you are currently signed up for next week, resign up for appropriate time.  You can only come to one class next week!  However, as mentioned earlier, I will set up “open gym” and it will not count against your groupon sessions for there will be minimal coaching, hence the “open” part. 


Happy Training!

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Game Time and Competition Nutrition!

Nutritional advice from Chad Augustin…  This photo was taken of him during his gold medal quest at the 2010 Fire Olympics.


I was standing around chit chatting after one of our regular “let’s get stupid workouts” the other day  (this is when we get together and do WOD after WOD until we tap out, throw up or for us old guys, get hurt).  The conversation turned to competition day nutrition.   I was able to share my personal philosophy and experience.  Afterwards, it got me thinking about writing a short blog on this subject.

When you say the word “nutrition”, everyone has an opinion and many people think they are experts.  I do not claim to be an expert, but would like to share some general rules that have helped me.

First of all, competition day nutrition should not start on contest day.  Your daily nutrition should be a vital part of your daily life, with as much effort put in to it as your workouts.  I like to use the analogy of having a really nice car that requires premium fuel.  It will run on garbage fuel, but will run so much better with premium.  Our bodies are no different.

The week of a Saturday competition I really make sure to get in enough food.  I like to slightly increase my fat and total caloric intake a bit.  I am really not doing too much different than any other week though.  As I back off on my workouts the last few days before the competition, I put that extra effort in proper hydration and clean eating. 

I frequently compete with Hutch and Gary and they have a tradition of going out for ribs the night before a comp.  In case you haven’t noticed, I think it is working well for them.  They are both crushing the comps this year.  Me on the other hand, I eat the same thing I eat any other day.  What is important though is that we are not trying some new food that we have no idea how we will react.  (You don’t want to spend the night before a comp on the toilet.)  Last year, while driving down to Southern California to compete in Regional’s, Todd stopped for lunch at In and Out burger for a burger and fries.  I proceeded to give him a hard time about his choice of food the day before Regional’s, but he immediately threw it back at me telling me that he was just doing what I told him to do: not change what you eat the day before a competition.  He was spot on.  Funny, but true.

Now let’s talk about the day of a competition.  Breakfast is so important.  Get in a big meal of food that you are used to eating.  This meal will help fuel you for the beginning part of the day and greatly affect how you feel.  During most of our competitions, we are competing every couple hours or so, which means that I need to make sure that I am not eating something that will still be sitting in my gut bogging me down.   I recommend just grazing all day long.  Small snacks after each workout.  So what should you eat? 

You can ask 10 different Crossfitters about their nutrition and get 10 different answers.   This answer is very personal; one might think we’re discussing religion!  Do you do Paleo, Zone, Atkins, or like my buddy Todd, the Taco Bell/In and Out Diet?  This goes back to everyone having a different opinion and philosophy of what works for them.   If you look at Gary, Garv and myself, we all eat a little different but you will see us eating similar foods.  We are eating fruit, nuts, trail mix, cottage cheese, almond butter, beef jerky, meal replacement bars and lots of water.  If we are drinking electrolyte drinks, it is diluted by at least 50%.  I also like oatmeal with protein powder.  Again, this is something I eat 1-2xs per day, so I know how my body reacts to it.  What you should notice is that no matter what diet we prescribe to, we are eating food that we can quickly graze on that is not too heavy and be ready to work out again in a short period of time.  This is not the time to try your friend’s special “protein super food” that his mom made.   This is a great way to really ruin your competition. Again, think simple.     

So if you were expecting me to tell you what to eat, I hope you are not disappointed.  Find what works for you.  Plan a double or triple workout day and then experiment with your nutrition.  This is the time to learn. 

Good luck champions!

Posted in Rocklin Crossfit Blog

Important: Hotel for Regionals

Let me know ASAP if you are planning on coming down to show some support for RCF at Regionals in Santa Clara for hotel accomadations…  I need to know by Friday May 13th so we can make arrangements.  If you let me know after, you’ll be on your own.

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Nor Cal Regionals!

We will be having our team and many individuals competing.  If you are new to training at RCF, this is something to get you in the right spirit.  This is going to be an epic display of passion, ethics, standards, and pure heart.  Come out and support your gym as we go against the best in Northern California June 3, 4, and 5th!


Event information copied from the Games site… 


The 2011 NorCal Regional qualifier will be held at the Santa Clara County Fairgrounds, in San Jose, CA. This year’s competition will be a throwback and celebration of the early days of the Crossfit Games on the Ranch in Aromas. Only 40 miles north of Aromas, this special venue is sure to offer the right amount of dust and down-home feel.

Santa Clara County Fairgrounds is best known as Silcon Valley’s most accessible venue. The site has been home to countless Trade Shows, Home Shows, RV Shows, Weddings, Truck Pulls, Car Races, Quinceañeras, Concerts and Festivals. With a rich history and wide variety of activity, the Santa Clara County Fairgrounds is proud to welcome CrossFit, Inc., our athletes, partners and spectators.


If you’d like to volunteer to be a NorCal Regional Gamesmaker: Visit our Facebook page and click on the “Volunteer” tab.

To volunteer to be a judge, please let us know about your CrossFit experience and certifications. Let us know if you’d like to join the Reebok Apparel support team. We’ll also need volunteers for staffing the ticket booth and gates. Let us know what your availability is for the whole weekend. 

If you have any questions, please email us at:

In the mean time, we appreciate your support of CrossFit. We look forward to hearing from you and will be in touch as the event draws closer.

For more information contact:


The Santa Clara Fairgrounds is located in San Jose, the 3rd largest city in California and the 10 largest city in the U.S. There are plenty of hotel options across the City and we suggest that you book now.

We are pleased to share a budget rate at The Holiday Inn Express, San Jose

  • Friday – Sunday: $69.00 Single / double bedded room: 4 people max (based on availability)
  • Monday – Thursday: $115.00 Single / double-bedded room: 4 people max per room (based on availability)

Please phone the hotel directly and use the confirmation word, “CrossFit”.

The hotel features complimentary hot “Express Start breakfast bar, wireless high speed internet, parking and airport shuttle. All guest rooms include microwave and mini refrigerator. The hotel also offers a business center, fitness center, outdoor pool and whirlpool spa and 1792 square feet of meeting space.

Holiday Inn Express & Suites San Jose International Airport
1215 S. First Street, San Jose, CA 95110
408 467-1789 / 408 467-1788 fax

Pete Horoszko, General Manager

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Ladies night! open gym

Ok we are going to try an open gym for women only, the first Friday of every month at 6:00PM.  This is open to all women, even non members, so bring your girlfriends!  There will be wine (not whine) and cheese.  Feel free to bring anything else. If you have any questions, just ask one of us.  It will be hosted by Amber “Hollywood” Rhoades.  So come on out, work on some skills, and get in a WOD.  Wipe the sweat off your brow, let your hair down, and get jiggy wit it!  Enjoy the social and get to know everyone!


Please RSVP by Friday morning for logistics sake!


Bring in two goals, could be related to fitness, a lift or movement, weightloss (disregard the wine and cheese thought), or simply to network and get to know your RCF Family!


Enjoy, happy training!

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For those of you having troubles displaying the schedule…

Follow this link then save it as a bookmark or as a favorite if your internet browser is not displaying the schedule correctly…

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