Monthly Archives: November 2011

Workout Of the Day (Thursday December 1, 2011)

Technical: 5 x 3 Front Squats
For Time: Five Rounds of:

500 m Row

10 Ball Slams (40/30)

15 Slam Ball Thrusters (40/30)

Stabilization: EMOM 25 situps for 4 minutes

3 Burpees

Details: Holiday BURPEE Challenge is back!!! The holidays come but once a year, it's a great time for family, friends, and LOTS of holiday eats!  So, what better way to help control the addition of some holiday pounds while bettering your ability to perform the mindless, obnoxious burpee, than to ACTUALLY do them in your off gym days?  Last year was a great success, many people did the complete Burpee Ch

allenge for the whole month, while others would just do it periodically.  Well, the one's that completed ALL of it started to see decrease WOD times, stronger lungs, legs, and arms! I wonder if there is some kind of correlation?  Hmmm….  Also, if you remember last week, we did burpees as a part of the testing WOD, so let's make them easier to get better scores for next testing!

Here's the deal, complete the allotted amount of burpees each day… It's really quite simple, especially with the low numbers.  Once we get in to the higher numbers, break them up however you'd like i.e. on a day of 60 burpees, you don't have to do them all at once, perhaps do 6 sets of 10 throughout the day.  We will definitely be programming more burpees in the WOD's to come, so we'll be able to see who is actually doing them on their own.

Happy Training!

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Posted in WOD

Testing scores and results!!!

ALL DONE!!!  We had many people test and give all they thought they had… Guess what, with the exception of a few, you guys still held back a bit more than you realized.  I promise you will be able to challenge yourself more, push yourself harder, and exceed things you never thought possible.  The missing factor?  Motivation!  The point of the “testing” process is many.  To put you hard working athletes in a setting set up similar to that of a competition to help give that extra lil push, to help establish a baseline to monitor and measure success and progress, to help keep my programming in check, also to share in the moment of new numbers and personal bests!

Scoring: Points are awarded based on how the person finished the event, if first place for the event, then one point is awarded, if second, then two… Tie break winners for overall points goes to the person with the best finish on any one event.

Name: Bench OHS Dubs Row WOD 1 WOD 2 WOD 3 Total
1 Smith, J 252 9 182 2 154 6 3.17.1 1 133 1 115 1 115 2 22 1
2 Hutchinson, W 272 6 252 1 195 1 3.39.1 17 119 4 110 3 119 1 33 2
3 Ford, B 274 4 163 3 117 10 3.30.7 9 130 2 114 2 110 3 33 3
4 Johnson, A 222 15 152 7 171 2 3.24.3 3 115 5 100 4 104 4 40 4
5 Frizzell, E 312 2 134 13 150 7 3.30.2 7 129 3 95 5 86 6 43 5
6 Eslick, KJ 204 23 152 7 162 4 3.36.9 15 109 6 91 6 94 5 66 6
7 Magorka, T 245 12 162 4 100 12 3.34.1 14 94 15 77 12 79 10 79 7
8 Niemeyer, A 225 13 132 19 118 9 3.31.2 10 97 14 82 10 77 13 88 8
9 Clayton, J 202 26 134 13 129 8 3.33.3 12 86 20 84 9 85 8 96 9
10 Barker, M 290 3 152 6 44 20 3.48.8 26 84 23 79 11 81 9 98 10
11 Arnett, S 274 4 144 10 63 17 3.43.7 20 88 18 71 17 73 15 101 11
12 Beland, J 260 7 134 13 101 11 3.52.9 29 100 11 86 8 68 23 102 12
13 Haggerty, J 220 17 152 7 15 34 3.37.4 16 101 9 70 18 79 10 111 13
14 Johnson, C 187 29 132 19 13 37 3.28.5 6 103 8 89 7 86 6 112 14
15 Rea, M 213 22 135 12 162 4 3.33.9 13 88 18 62 25 65 24 118 15
16 Orchard, C 250 10 104 31 14 36 3.27.3 4 100 11 72 16 75 14 122 16
17 Fratus, R 204 23 134 13 47 18 3.42.0 18 78 28 77 12 78 12 124 17
18 Landers, J 250 10 134 13 77 13 4.11.8 37 83 23 76 15 69 19 130 18
19 Meyer, S 174 31 134 13 34 25 3.45.2 22 98 13 77 12 73 15 131 19
20 Skultety, D 314 1 124 22 22 32 3.52.6 28 101 9 64 23 72 17 132 20
21 Fredericks, D 222 15 114 24 31 27 3.19.0 2 86 20 66 21 55 38 147 21
22 Reichmann, B 144 41 144 10 42 23 3.28.4 5 92 17 65 22 61 30 148 22
23 Bradbury, T 257 8 132 19 165 3 4.01.9 34 80 26 60 30 57 34 154 23
24 Lehman, D 154 38 154 5 66 15 3.48.4 25 74 32 61 26 69 19 160 24
25 Turner, L 214 18 104 21 25 29 3.47.8 24 109 6 56 35 62 28 161 25
26 Garcia, M 214 18 94 33 43 22 3.47.1 23 93 16 68 20 58 32 164 26
27 Rood, E 184 30 114 24 73 14 3.30.3 8 77 29 61 26 56 35 166 27
28 David, E 202 26 114 24 66 15 4.05.2 35 85 22 58 32 69 19 173 28
29 Schauremann, D 214 18 114 24 25 29 3.33.0 11 71 35 58 32 63 26 175 29
30 Johnson, B 174 31 114 24 17 33 3.58.2 32 79 27 54 36 70 18 201 30
31 Foster, K 204 23 74 38 23 31 3.51.3 27 73 34 69 19 58 32 204 31
32 Bowin, M 224 14 44 42 0 43 3.56.9 31 74 32 61 26 69 19 207 32
33 Valdez, E 214 18 94 33 47 18 3.43.6 19 60 40 43 41 46 41 210 33
34 Centurino, B 164 35 114 24 30 28 4.01.7 33 66 39 60 30 62 28 217 34
35 Balao, T 162 37 114 24 41 24 4.21.3 41 48 43 47 38 63 26 233 35
36 Renda, G 174 31 74 38 2 42 4.17.6 39 69 36 64 23 65 24 233 36
37 Lopez, N 164 35 84 35 7 39 3.44.9 21 84 23 46 40 37 42 235 37
38 Beavers, S 202 26 124 22 12 38 4.08.9 36 76 31 41 43 54 39 235 38
39 Dodge, R 154 38 84 35 7 40 4.24.1 42 77 29 61 26 61 30 240 39
40 Gazzalo, C 174 31 74 38 44 20 4.12.1 38 59 41 49 37 56 35 240 40
41 Dominguez, M 114 42 84 35 33 26 3.54.3 30 52 42 47 38 52 40 253 41
42 Brafford, D 99 43 44 42 15 34 4.26.5 43 68 37 58 32 56 35 266 42
43 Erickson, K 152 40 64 41 4 41 4.20.3 40 67 38 43 41 27 43 284 43
Name: Bench OHS Dubs Row WOD 1 WOD 2 WOD 3
1 Calhoun, V 123 3 123 2 128 3 4.07.8 6 142 1 117 1 122 1 17 1
2 Slay, A 104 10 104 4 159 1 4.13.4 9 137 2 112 2 107 2 30 2
3 Dobbs, A 146 1 94 6 41 14 3.56.7 1 117 3 111 3 98 3 31 3
4 Nilsson, J 144 2 134 1 20 20 4.22.5 15 114 4 95 7 90 9 58 4
5 Shioya, D 104 10 82 11 82 5 4.20.8 13 105 7 94 8 97 6 60 5
6 Davenport, A 84 22 83 9 111 4 4.01.9 2 93 16 98 5 98 3 61 6
7 Stetser, L 104 10 74 15 29 15 4.06.9 5 107 5 99 4 96 8 62 7
8 Morris, G 90 21 104 4 43 13 4.22.1 14 103 9 94 8 97 6 75 8
9 Steyskal, J 114 5 73 17 10 26 4.09.0 8 93 16 98 5 98 3 80 9
10 Barrett, C 104 10 94 6 48 11 4.29.2 18 102 10 82 18 83 16 89 10
11 Calhoun, M 93 20 78 14 71 8 4.37.3 24 101 12 90 11 89 11 100 11
12 Butler, S 114 5 114 3 47 12 4.08.5 7 72 27 79 20 59 27 101 12
13 Farrish, S 74 27 82 11 156 2 4.57.1 34 106 6 85 14 88 12 106 13
14 Fegard, S 64 30 92 8 76 7 4.53.2 33 102 10 87 12 86 15 115 14
15 Hokerson, L 108 9 83 9 24 17 4.20.4 12 85 22 65 26 71 21 116 15
16 Fine, M 113 8 64 23 18 23 4.29.8 19 99 14 84 15 80 18 120 16
17 Tomassini, R 94 15 73 17 0 34 4.39.8 26 104 8 93 10 88 12 122 17
18 Sarcomo, R 84 22 58 26 59 9 4.46.6 31 100 13 86 13 90 9 123 18
19 Stout, J 94 15 73 17 7 29 4.05.7 4 93 16 67 24 70 23 128 19
20 Viscuoso, D 119 4 79 13 28 16 4.33.9 22 77 24 66 25 63 26 130 20
21 Manduca, G 94 15 73 17 22 19 4.40.0 27 91 20 83 17 82 17 132 21
22 Jones, K 79 26 64 23 23 18 4.15.4 10 94 15 70 22 71 21 135 22
23 Hirishima, T 94 15 73 17 78 6 4.41.6 29 74 25 70 22 66 24 138 23
24 Beverly, B 83 25 43 29 9 27 4.04.2 3 91 20 80 19 79 19 142 24
25 Keeve, N 74 27 73 17 19 21 4.17.3 11 74 25 71 21 78 20 142 25
26 Foster, T 94 15 43 29 2 32 4.40.3 28 92 19 84 15 87 14 152 26
27 Etzold, G 114 5 74 15 19 21 4.37.9 25 71 28 46 34 41 35 163 27
28 Davis,S 53 34 63 25 52 10 4.31.0 20 70 29 62 27 66 24 169 28
29 Lieghty, L 74 27 52 27 11 25 4.25.3 17 80 23 60 28 57 28 175 29
30 Lowell, C 104 10 22 32 5 30 4.33.3 21 57 33 53 31 45 33 190 30
31 Baird, B 64 30 12 33 1 33 4.24.1 16 64 32 54 30 54 30 204 31
32 Freiheit, E 64 30 32 31 3 31 4.34.4 23 66 31 58 29 55 29 204 32
33 Van Maren, S 84 22 0 35 8 28 4.46.7 32 69 30 47 32 50 31 210 33
34 ** 49 35 44 28 18 23 5.06.2 35 40 35 42 35 49 32 223 34
35 Eslick, L 64 30 12 33 0 34 4.45.5 30 56 34 47 32 42 34 227 35
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Posted in Rocklin Crossfit Blog

Workout Of the Day (Tuesday November 29, 2011)

Technical: 3 x 8 Deadlifts

3 x 15 Thrusters

For Time: Five rounds of:

5 Deadlifts (275/185)

10 Burpees

Stabilization: 100 Disc Squats
Details: Post thoughts to comments
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Posted in WOD

Workout Of the Day (Monday November 28, 2011)

Technical: 4 x 5 Hang Power Cleans
For Time: Five Rounds of:7 Shoulder to Overhead (185/115)

14 Toes to Bar

21 Double Unders

300 m Run

Stab

ilization:

50 Rolling Pistols
Details: Welcome back from holiday, let's get after it today!  Testing is all done and we had a lot of people come in!Great times for all with lots of great numbers and times.  With that said, I will be posting the results by tonight.  If you have ANY issues with me putting your name online, LET ME KNOW!!!!  Email or text me as soon as you read!
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Posted in WOD

Workout Of the Day (Mon-Wed November 21-23, 2011)

Technical: 1 Rep Max Bench Press

5 Rep Max OHS

For Time: 2 min AMRAP Double Unders

1000 m Row

With a continuous running clock, complete as many reps as possible for each of the five movements with 60 second rotations and a minute rest after all five have been completed, perform three rounds of this:

Deadlifts (135/95)

Push Press (75/45)

Ball Slams (30/20)

Box Jumps (24″/18″)

Burpees Over 6″ Hurdle

And yes, t

here will be lots of rest between events to allow an all out max effort for each thing!

Stabilization: **
Details: Each of the above will be scored independently and ranked accordingly.  The final WOD will be scored each round, so it ultimately becomes three scoring events!If anyone has an issue with their name to be posted and associated with your performance, please let me know and I will make arrangements.  This mornings class rocked it and said it was an awesome time!  Come in, those of you that have never “Tested” and have zero competition experience, you'll gain a whole new understanding to what it's like to push and progress!

Happy Training!

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Posted in WOD

Workout Of the Day (Saturday November 20, 2011)

Technical: 3 x 8 Dead lifts
For Time: Five Rounds of:20 yd Yoke Walks

9 Deadlifts (225/155)

300 m Run

Stabilization: **
Details: Performance week starts tomorrow!  I did make a schedule change for tomorrow night. The 6 pm is now a “testing” block. I am hearing that some people are nervous… Don't be! It's JUST working out, plus the baseline data set is NOTHING to be nervous about, we are just seeing where we are under certain conditions and will replicate it three months later.  If the schedule just doesn't work for you, let me know… We'll try and make it work!  Open Gym on Friday will be a chance to “make-up” the missed days due to scheduling, b

ut still please sign up!  Open Gym is at it sounds, open! Come in and play around with things you don't get to work on.

Also, the Fall Strength Challenge held at CrossFit Level 10 in Oroville went down yesterday!  A TON of great athletes in the area took the task of competing in up to 5 different WOD's in one afternoon.  We had a great representation from RCF there bringing 12 athletes!  Great job to everyone that competed, it was a long day and the weather was very cold (but at least dry)! Jennie and Lynn both found there way to the podium while Wes got the “Spirit of CrossFit” Award (second time now for this one!)  Nice job everyone, thank you Santos and your volunteers for running a great event!  From RCF were:

KJ Eslick

Jordan Smith

Todd Weygandt

Aaron Johnson

Wes Hutchinson

Audra Dobbs

Jennie McKernan

Lynn Hunter

Amy Slay

Amber Rhoades

Sarah Beverly

Valerie Calhoun (for only the first event, she had Homecoming to go to)

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Posted in WOD

Workout Of the Day (Friday November 18, 2011)

get my ex back

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Technical: 4 x 2 Back Squats

3 x 20 Wall Ball

For Time: 21, 15, 9 plus 50 Double Unders between  each round:

DB Cleans (45/25)

HSPU

Stabilization: Prone Iso's
Details: May need one more bench for next week if you have one, please let me know!

Testing next week will include:

5 Rep Max OHS

1 Rep Max Bench Press

2 Min Max Double Unders

1000 Meter Row

Then the WOD, same timing as Fight Gone Bad involving:

Deadlifts (135/95)

Push Press (75/45)

Ball Slams (30/20)

Box Jumps (24″/18″)

Burpees Over a 6″ Hurdle

Post thoughts to comments

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Posted in WOD

Workout Of the Day (Thursday November 17, 2011)

Technical: 3, 2, 1, 1, 1 Push Press
For Time: Five Rounds of:

5 Clapping Pullups

10 Power Cleans (135/95)

15 Clapping Release Pushups

20 Deadlifts (135/95)

Stabilization: 50 Pistol Squats
Details: The video was a video from a competition held at Lalanne Fitness in San Francisco over the Summer time, the nar

ration is great and the footage is better…

Also, the schedule is all updated for next week including the testing schedule… Keep in mind that you are only needing to come to 1 testing time, it is a two hour block as well, so please plan accordingly.  It shall be a fun time!

Post thoughts to comments

LALANNE FITNESS POWERED BY CROSSFIT COMPETITION from Julian Marquez on Vimeo.

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Posted in WOD

Workout Of the Day (Wednesday November 16, 2011)

Technical: 4 x 5 Zots Press3 x 10 OHS
For Time: Three Rounds of:50 Ball Slams (40/30)

75 MB Seated Russian Twists

500 m Row

Stabilization:
Details: Testing week will incorpora

te a new element to RCF…  A movement we NEVER do, but hey, it's a great way to see if what we do is using those particular muscles…  Can't wait to see our improvements next test time…  Anybody have a bench?  Yep, that's right, we will be testing a one rep max bench press.  But, we currently only have one… If you have one in your garage and don't mind us borrowing it for a couple days, please let me know!

Thank you,

Post thoughts to comments

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Workout Of the Day (Tuesday November 15, 2011)

Technical: 5 x 2 Hang Cleans
For Time: 2 Thrusters (135/95)

300 m Run

4 Thrusters

300 m Run

6 Thrustersget ex back

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300 m Run

8 Thrusters

300 m Run

10 Thrusters

300 m Run

Stabilization: 50 Toes To Bar
Details: Post thoughts to comments
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Posted in WOD