Link for schedule for MAC users…
https://clients.mindbodyonline.com/ASP/home.asp?studioid=13519
Scheduling for new clients/Groupons
If you’re new to RCF, please make sure your first class is CrossFit Light. To view the class times, click on the schedule tab. We have all classes available for the week listed. If the schedule for CrossFit Light classes just doesn’t work for you, we will make something work to accomodate your needs. Once you’ve decided on the class that works best for you, give us a call, and we’ll get you signed up for your fist class. By just showing up and taking a chance to get in, you may get turned away if the class is too full. So, please notify us prior to your first visit and we’ll put you on the class list!!!
-Happy training and better health!
Groupon
The Groupon promo will be run starting tomorrow, Wednesday the 31st and will be run until Friday the 2nd. As mentioned in our email, we are running it with about 9 other CrossFit gyms in the greater Sacramento area… As an incentive, for every 5 you purchase, as gifts or hints to you friends and family, you will receive a free month!!!
The schedule will be slightly different starting next week as well, so please be aware. There will be many classes to offered and we will be introducing the CrossFit Light program.
Attendance
So, the word “testing” I think is scaring people away… We train ALL THE TIME! The only difference is simply documenting the numbers… Some of you do not want you numbers posted, no problem! We can go to a number system or I can just omit your scores altogether and just keep them for yours and my record. The atmosphere is amazing during these things, very encouraging and facilitates great relationships!
Come on in!
Happy Training!
Let’s GO!
Results from 12 weeks ago. Not many people are signed up this week… What’s up with that? I remember last time that some didn’t come in because they felt as though they were not “ready”, this is PERFECT for those that feel that way. It is simply a snapshot of your physical conditioning. Efficiency of movement, strength, power, flexibility, stamina, endurance are all just some of the things we are testing. We do it on a daily basis in here, but now it’s just a comparison. There are many factors contributing to your successes and/or shortcomings on these days, but get your (_!_) in here!!!! Most of the one’s that didn’t do it last time regretted not…
What you can measure, you can improve, so come in and get some data to monitor progress. There may be some one just barely ahead of you in here that will only lead to a more motivated you!
As far as SPARQ Testing, it is simply based on the combine testing for athletes. We test the following:
40 yd Dash
Pro Agility
Vertical Jump
Standing Broad Jump
Kneeling Medicine Ball Throw
If something doesn’t quite work for the scheduling of this week, please let me know so we can create a solution! There will be makeups later this week along with open gym. Makeups are going to be tricky and not worth it, so let’s get it right the first time! Also, Thursday night around 5:00 pm, most of the competitors will be running through the testing as well, it won’t be structured like a class, but it will be fun to train with Chad and Lynn and everyone else, they add that extra push! Let me know!
| 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 |
Groupon
Groupon promo will be run this week from the 31st to the 2nd!
Testing!
It’s here, end of the Summer 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 for classes, but I will post open gym times so that way you’ll still be able to stay up to date, or work your weaknesses. We will be testing the following things in this order:
Max Weight:
Turkish Get Up (Part 2, Part 3)
Snatch (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
Happy Training!
Fittest of Elk Grove
This Sunday is a competition held in Elk Grove, Charlie Zamora from Warriorz Fitness is putting it on. Last year, Chad and Valerie won (shocking, I know). There are still spots available for either a team, or individual. Also, there is a need for judges as well, all of the RCF members know how to hold yourself accountable for standards of movement and would be qualified to judge. Judges receive $50, free food, and an “in” to competing. Let me know ASAP if you’re interested…
Also, a link to scheduler: https://clients.mindbodyonline.com/ASP/home.asp?studioid=13519
Open Gym Sunday after class until ???
Come in and practice your skills or work your weaknesses, we have testing in just over a week!!! Let’s get ready.