Monthly Archives: June 2011

Video from a tournament of Fran to help get you excited…

Posted in Uncategorized

Fran is on her way!!!!!!!!!!!

Posted in Uncategorized

Fun times!

Most of you guys were asking what you had scored on the FGB on Friday.  Even though you all saw your score in a state of post WOD hypoxia, here are your scores from highest to lowest of the people that completed the workout.  Looks like there were much less scared women then men!  Nice work ladies!

 

Also, the video is from Level 10 CrossFit Summer Strength Challenge a couple of weekends ago, nice work guys!

 

 

 

Grant

381   Geri 305
Alec 341   April 304
Jason S. 333   Hayley F. 293
Jeff 305   Faith 293
KJ 277   Michelle 280
Zach 265   Sarah B. 270
Johnathon  255   Rena 250
Robert F. 254   Stacy F. 247
Jay 241   Erin 247
Greg M. 218   Monica 244
Tyler 200   Audra 243
Mark 199   Katie 231
Brendon A. 199   Bimal 230
Brendon Z. 189   Stacy B. 229
Nate 183   Erica 229
Ryan F. 144   Kerrie F. 225
      Kendra 225
      Mary 222
      Stephanie 214
      Cindy 212
      Vanessa 211
      Kerry J. 207
      Nicole  207
      Natalie 206
      Kori 204
      Denise 203
      Tai 202
      Dana 195
      Miranda 194
      Gia 182
      Renee 178
      Chantell 177
      Kerry   146
      Christine 103
Posted in Rocklin Crossfit Blog

Regional Individuals… GO AMBER and AMY!

Posted in Uncategorized

Day 3 of Last Weekends’ Regional Competition!

Posted in Uncategorized

Day 2 of Last Weekends’ Regional Competition!

Posted in Uncategorized

Day 1 of Last Weekends’ Regional Competition!

Posted in Uncategorized

Testing Results!

Of the people that tested, here are the scores and rankings.  This was simply a way to see where you are in relation to other in a controlled environment.  Many factors come in to play with your performances though: experience, form, recent sleep patterns, nutrition, stress… to name a few.  Don’t take the results as to compare just the numbers, it’s just a snap shot of your level of conditioning and strength at one given time.  So, if you did great, outstanding!  But don’t let it go to your head, stay humble, because no matter how good someone is, there will always be someone that is a little better somewhere.  If you didn’t do as well as hoped, than use it as motivation to get better over the next 12 weeks.  There are many resources available to help you.  You can stay after class to work on some weaknesses, ask questions, schedule a private lesson, above all… PAY ATTENTION IN CLASS!  There is a lot of information that is missed in each class simply by not paying attention.  I can’t tell you how many times I’ve had to make the same basic correction to the same person.  Whether it be on the 3 point starts, a basic foot or hand position on a lift, or even just the name of a lift.  The more you pay attention and learn, the better you will become!  I promise!  

 

Now, here are the numbers, keep in mind that some of the lifting numbers may be down compared to last time, but that is due to the standards of motion going from CrossFit standards, to Olympic Weightlifting standards.  The numbers directly to the right of each event indicate the placing you received for that event.  The lower the points, the better you did.

 

  Name: TGU    Snatch   C & J   Ursula   AMRAP   Rx Row   Row   Row   TOTAL
1 Hutchinson, Wes 124 1 222 1 260 1 4:11 1 176 4 * 3.57 6 4.02 7 3.56 7 28
2 Smith, Jordan 94 3 164 2 214 5 67 12 187 2 * 3.4 2 3.45 2 3.45 2 30
3 Lehman, Darrin 85 6 164 2 184 9 5:17 4 137 11 * 3.34 1 3.37 1 3.34 1 35
4 Ford, Brandon 99 2 144 9 222 2 4:50 2 165 5 * 3.42 3 3.55 4 4.15 13 40
5 Stewart, Jason 70 12 162 4 220 3 5:52 6 180 3 * 4.17 10 4.11 9 3.51 4 51
6 Ashby, Nathan 85 6 154 6 214 5 66 15 159 6 * 4.02 7 3.59 5 4.01 9 59
7 Berger, Scott 65 17 114 15 172 15 5:56 7 146 9 * 3.46 4 3.59 5 3.47 3 75
8 Pulsifer, Jackson 64 18 124 14 204 7 67 12 210 1 * 4.1 9 4.1 8 3.56 7 76
9 Eslick, KJ 84 8 132 13 192 8 72 9 138 10 * 4.21 13 4.25 12 4.02 10 83
10 Russello, Matt 70 12 109 20 164 16 65 16 151 8 * 3.48 5 3.53 3 3.55 6 86
11 Magorka, Thomas 89 5 137 10 182 12 67 12 123 15 * 4.19 12 4.28 13 4.25 16 95
12 Lubinski, Jenner 74 10 149 8 184 9 5:13 3 150 28   4.44 23 4.29 14 3.53 5 100
13 Whitebear, Brandon 70 12 162 4 220 3 5:59 8 114 21 * 4.32 17 4.54 25 4.28 19 109
14 Landers, Jonathon 70 12 114 15 157 18 62 17 135 12 * 4.28 16 4.42 19 4.21 15 124
15 Bradbury, Tim 83 9 137 10 182 12 54 20 133 13 * 4.4 20 4.45 21 4.31 21 126
16 Fratus, Rob 53 21 104 21 144 19 46 23 120 18 * 4.08 8 4.14 10 4.08 11 131
17 Garcia, Mike 53 21 134 12 184 9 69 11 121 16 * 4.48 24 4.51 23 4.25 16 132
18 Johnson, Matt 44 24 114 15 144 19 51 21 120 18 * 4.22 15 4.21 11 4.09 12 135
19 Peipmeier, Jerry 74 10 104 21 144 19 5:51 5 155 7 * 4.36 18 DNF 28 DNF 28 136
20 Lehman, Devin 70 12 114 15 144 19 58 18 121 16 * 4.39 19 4.46 22 4.31 21 142
21 Jones, Jeff 94 3 152 7 182 12 70 10 30   DNF 29 DNF 28 DNF 28 147
22 Swanson, David 53 21 114 15 164 16 57 19 131 14 * 5.04 26 5.15 27 4.52 26 164
23 Bautista, Brett 44 24 104 21 124 25 46 23 60 24 * 4.18 11 4.41 18 4.31 21 167
24 Rogers, Shannon 60 19 94 25 134 24 40 27 96 27   4.21 13 4.32 15 4.27 18 168
25 Renda, Geno 40 29 84 27 104 28 47 22 120 18 * 4.4 20 4.33 16 4.28 19 179
26 Fitzpatrick, Shawn 60 19 94 25 124 25 42 26 94 22 * 4.58 25 4.43 20 4.32 24 186
27 Dominguez, Maurice 44 24 74 29 84 29 37 28 97 26   4.41 22 4.4 17 4.16 14 189
28 Lopez, Nathan 44 24 99 24 139 23 34 29 65 23 * DNF 29 DNF 28 DNF 28 208
29 Owens, David 44 24 84 27 124 25 45 25 90 28   5.12 28 4.56 26 4.53 27 210
30 Bowin, Mark 26 30 54 30 74 30 30 30 65 29   5.06 27 4.52 24 4.42 25

225

 

 

  Name: TGU    Snatch   C & J   Ursula   AMRAP Rx   Row 1   Row 2   Row 3   TOTAL
1 Hunter, Lynn 89 1 128 1 156 1 3:20 1 357 * 1 4.03 1 4.1 1 4.14 4 11
2 Tivey, Ginger 74 2 94 3 134 2 4:54 3 188 * 2 4.2 4 4.15 3 4 1 20
3 Davenport, April 44 4 74 8 94 10 5:13 4 175 * 6 4.27 7 4.23 5 4.18 6 50
4 Fleury, Hayley 40 12 68 13 98 9 4:43 2 180 * 3 4.23 6 4.3 8 4.11 3 56
5 Goss, Faith 44 4 83 6 103 7 5:46 8 173 * 7 4.46 14 4.23 5 4.2 7 58
6 Gonzalez, Kimberly 44 4 72 12 103 7 5:37 7 155 * 10 4.34 10 4.36 10 4.35 12 72
7 Butler, Sara 44 4 84 4 104 6 5:50 10 125   23 4.31 8 4.39 13 4.27 9 77
8 Beverly, Sarah 44 4 103 2 123 4 5:34 6 180 * 3 4.5 19 5.01 17 5 23 78
9 Slay, Amy 53 3 84 4 124 3 5:22 5 159 * 8 4.39 12 5.11 24 4.59 22 81
10 Sherman, Angela 26 25 73 10 93 12 5:51 11 153 * 12 4.16 3 4.22 4 4.15 5 82
11 Peterson, Suzy 44 4 78 7 113 5 51 23 120 * 16 4.46 14 4.33 9 4.37 13 91
12 Ryan, Kelly 35 14 73 10 93 12 5:59 13 150 * 13 4.46 14 4.59 16 4.45 15 107
13 Teske, Erin 30 21 63 16 83 17 47 26 135   21 4.09 2 4.11 2 4.05 2 107
14 Morris, Geri 40 12 68 13 88 16 73 14 153 * 11 4.48 18 4.47 15 4.44 14 113
15 Beverly, Barbara 26 25 63 16 78 20 52 21 184   19 4.21 5 4.23 5 4.22 8 119
16 Murrish, Brandie 44 4 74 8 94 10 5:55 12 140   20 5.03 25 5.12 25 5 23 127
17 Dumitru, Denise 35 14 62 19 93 12 58 17 102 * 17 4.51 20 5.01 17 4.52 17 133
18 Calhoun, Monica 44 4 53 21 73 23 57 18 131 * 15 5.04 26 5.15 26 4.52 17 150
19 Jones, Kerry 35 14 56 20 73 23 60 16 100   31 4.42 13 4.46 14 4.53 19 150
20 Fine, Mary 35 14 53 21 83 17 53 20 128   22 4.53 21 5.06 20 4.46 16 151
21 Fegard, Stacy 26 25 52 24 72 25 5:46 8 177 * 5 4.58 23 5.16 27 5.04 25 162
22 Fratus, Kerrie 30 21 43 27 58 31 38 31 120   25 4.46 14 4.37 12 4.32 10 171
23 Schneider, Erica 26 25 44 25 74 22 45 27 71 * 18 4.53 21 5.03 19 4.53 19 176
24 White, Nadine 35 14 64 15 89 15 50 24 105   26 5.31 32 5.25 30 5.06 27 183
25 Farrish, Shea 35 14 53 21 78 20 55 19 157 * 9 5.32 33 5.44 35 5.42 36 187
26 Keeve, Natalie 35 14 42 28 63 27 48 25 96   33 5.32 33 5.07 23 5.06 27 210
27 Barsdale, Stacy 30 21 42 28 52 35 52 21 125   23 4.32 9   37   37 211
28 Bell, Heather 30 21 63 16 83 17 62 15 150 * 113 4.34 10 4.36 10 4.33 11 213
29 Schneider, Kori 18 34 22 36 64 26 41 29 93   34 5.13 27 5.06 20 4.55 21 227
30 Cadinha, Melanie 25 31 42 28 53 33 33 32 90   35 5.19 29 5.06 20 5.05 26 234
31 Maduca, Gia 26 25 42 28 57 32 31 33 104   29 5.28 30 5.28 32 5.11 30 239
32 Smedley, Angie  26 25 37 34 63 27 30 35 60   37 5.02 24 5.18 28 5.18 31 241
33 Merz, Amanda 18 34 42 28 62 29 31 33 105   26 5.28 30 5.3 33 5.28 34 247
34 Owens, Terry 18 34 44 25 53 33 41 29 105   26 5.57 37 5.37 34 5.23 32 250
35 Foster, Denise 20 32 42 28 62 29 45 27 98   32 5.32 33 5..6 36 5.3 35 252
36 Barnes, Vanessa 20 32 27 35 49 37 15 36 65   36 5.18 28 5.2 29 5.23 32 265
37 Manduca, Jen 18 34 22 36 52 35 15 36 104   29 5.46 36 5.27 31 5.09 29 266
Posted in Uncategorized

Done and Done!

With excitement as well as rain in the atmosphere, it was a long weekend!  The first WOD (750 m Row x 4, 50 HSPU’s, 750 m row x 4) went very as planned.  We rowed at the predetermined pace and were getting after it.  However, there was a lack of paying attention that cost us a minimum of 6 seconds.  After the athlete hits the 750 m mark and tags the other athlete, the judge is supposed to zero out the rower display.  This unfortunately was not done until Val was already strapped in and two pulls of the row.  So, the rower had to be stopped and reset to zero.  Once everyone was done with the rower, Wes took the lead on the HSPU’s and repped out over 20 unbroken, followed by Val with another 20 leaving Jennie and Chad with just a minimal amount for they were the one’s with the least amount of break from just leaving the rower.  We went on to take 4th overall on that WOD while 3rd place was just 5 seconds ahead.

Then, the ladies, Amber and Amy (representing CFC this week).  The individual WOD was 1000 m Run, 30 HSPU’s, 1000 m Row.  Both ladies started out very strong, but forgot about the whole idea of resting between reps when fatigued beating there shoulders up.  Excellent composure and drive for sure!!

 

WOD #2, a thruster progression.  Preset weights are set for very strict max weight thrusters.  Lynn started us off and wound up thrustering 145, she was called for a no rep on 150 for a slight shuffle on the uneven terrain.  Gary up next and hit 235, missing 245 simply because he wasn’t focused on the task at hand, we took 5th.  Amber hit a solid 125 and Amy was called for a no rep on a frustratingly light weight and received 105 as her number.  There were some major inconsistencies with the judging this weekend.

 

Day #2 was very ugly for weather, but the CrossFit spirit and the athletes’ stubborn abilities kept marching on.  First WOD was the 21, 15, 9 of heavy deadlift and high box jump, for the team, the male athlete, Chad, must complete the whole thing before the female athlete, Jennie, could start.  Chad started out nice and steady in the rain while each drop of the weight pushed the sandy gravel deeper and deeper, by the end of the WOD, the bar was being pulled from at least an inch deficit.  Chad tagged Jennie to go, but first needed to flip the box and change the weights, meanwhile the clock is ticking so transitions are a must.  The slippery weights and pulling from a deficit made things difficult.  She was off and rocked it!  We took 4th overall.

 

The weather conditions were not any better for Amy and Amber.  Amy felt good and hit the WOD full speed and pulled a great time.  Amber fought through the tight back on the heavy deads at 205# and finished under 9 min.

 

WOD #4 was changed just slightly for the teams due to the conditions and the potential for injury on the wet pullup structure.  It was 150 Chest to Bar Pullups, 250 KB Swings, 250 Double Unders, 250 OHS (95/65).  Started strong and the communication was much better this go round and put Wes and Val for the major focus on the pullups.  Once all of them were cranked out, on to the KB Swings,  where Lynn did most of the work (her incentive being to allow Gary enough energy to do most the double unders so Lynn wouldn’t do any!).  It worked great!  Double unders were down in just over 3 minutes and on to the OHS.  EXTREMELY strict on the standard of motion, which was perfect!  Unfortunately, however, that wasn’t the case for all the teams.  We stuck it out and wound up taking 5th overall.

 

Individual WOD was 100 reps of each: pullups, KB Swings, double unders, ohs.  Lots of pullups in the competitive mindset equals ripped hands!  That was the case for both Amy and Amber.  Tears in the hands are extremely frustrating and very limiting.  Both girls got through the blood and on to the kb where the range of motion was just obnoxious.  Double unders didn’t seem to be much of a problem either, then on to the OHS.  Bodies fatigued, hands ripped and shaking from pain and adrenaline, they grab their bars and start chipping away.  Amy got through more than 50 reps before time was called.  Amber struggled with her quads cramping up on her after her first few reps in.  Once she could bend her leg again, she regripped the bar to get it overhead.  Only being able to get a few reps at a time due to leg cramps, she was unable to get much more than 20 reps.  Both these girls displayed HUGE drive and determiniation, Thank you for being a part of RCF!

 

Day #3, weather let up, it’s looking out to be a beautiful day.  First WOD was “Amanda” a 9, 7, 5 rep scheme of muscle ups and squat snatch (135/95).  For the teams, the male, Gary, must do 9 muscle ups, then the female, Lynn, does 9 muscle ups.  The pattern continues until both athletes have completed the alotted reps and finish with the snatch.  We stuck to our game plan and made each effort count.  The main focus was for the muscle ups.  We struggled through them and each time we were done, the snatched were a break!  Being as consistent as we are, we took 4th on this one. 

 

Last WOD of the weekend.  A chipper style WOD started with 20 cal row, 30 burpee box jumps, 30 db ground to overhead (45/35), 30 toes to bar, 100 ft OH walking lunges, 50 sprint.  Chad was the leader on this one, followed by Jennie, Wes, then Val.  Strong and steady as we moved along the course with the DB G2O being the sticking point for everyone, particulary the women due to the heavier than usual Rx weight.  That didn’t stop the RCF girls from mustering up the strength to pound them out one at a time.  On to the toes to bar with the fore arms being fatigued from the previous lift.  Chalk up and go!  Once done, the rest is a piece of cake!  We took 6th overall on this one.

 

All n all, it was a very educational weekend for us.  We learned and experienced a bit more about how to perform as a team, all the while some weaknesses were exposed.  I’m very proud of everyone that competed, we have worked our butts off this past year, and guess what…  Now is the time to really get serious!  We move on to the next round of competition, which is THE round of competition.  The Reebok 2011 CrossFit Games in Carson, CA at the Home Depot Center on July 29-31!!!!!!!

 

Thank you guys so much for showing up, even if it was for just an afternoon.  We truly appreciate you taking the time out of your weekend to help show your support and to see what a real competition is like.  Thank you thank you thank you!

 

Happy training

Posted in Uncategorized

3…2…1…GO!!!!!!!!

Well, we are off!  Leaving in a couple hours to San Jose to represent RCF in the Northern California CrossFit Regional Competition.  We faired very well during the “Opens” and hope to keep the energy up!  Wish us luck, follow along by clicking the link to the left of the screen or this, “2011 Reebok CrossFit Games Open“. 

 

Happy Training!

Posted in Uncategorized