Monthly Archives: January 2012

OC Throwdown video #1

Posted in Rocklin Crossfit Blog

Workout Of the Day (Tuesday January 31, 2012)

Technical: Burgener Warm Up

3 x 5 Snatch Grip Push Press to OHS

For Time: Five Rounds of:

5 Hang Power Snatch (95/65)

10 OH Alt. Leg Lunges (95/65)

15 Pushups

Stabilization: 310 Double Unders!
Details: This Saturday is the second run of the Death By Barbell series hosted at Lalanne Fitness in San Francisco!

 

Also, the following weekend is the annual Sac Town Throwdown!  It’s a team competition with legit programming and some of the best teams around!  We had two teams in the “Open Division” last year and both took top 10, this year, we have THREE teams going, one in each division!

Open Division:

Chad Augustin

Wes Hutchinson

Valerie Calhoun

Jennie McKernan

 

Masters Division (40+):

Jim Garvin

Rob Fratus (First Competition)

Michelle Habenicht

Monica Calhoun (First Competition)

 

Novice Division (Less than 18 months of CrossFit experience):

Miles Barker (First Competition)

Jon Harper (First Competition)

Amber Rhoades

Audra Dobbs

 

The beauty of the competition this year?  IT’S IN YOUR BACKYARD!  This year Justin Riley of CrossFit East Sac has put on the biggest team competition outside of the Games in this two day elimination competition being held at the Roseville Fairgrounds!  Come show your support, purchase your ticket and lose your voice as we have three teams getting after it!  Follow the link for event information! East Sac Throwdown

 

This is a great way to expose your friends and family to the CrossFit community and get them inspired to come in and train!

 

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Posted in WOD

Workout Of the Day (Friday January 27, 2012)

Technical: 4 x 3 Thrusters
For Time: 3 Rounds of:

15 Pull-Ups

15 Dead Lifts (225/155)

15 Box Jumps

Stabilization: 100 Sit-Ups
Details: 270 Double Unders

Tonight is Ladies’ Night at 6:45. There are still a few openings for those of you that would like to come but haven’t registered.

Posted in WOD

Workout Of the Day (Thursday January 26, 2012)

Technical: 5 x 2 Back Squats
For Time: Four Rounds of:

10 Plate Burpees

15 Wall Ball

200 m Run

25 Double Unders

Stabilization: 100 KB OH Alt. Leg Lunges
Details: No worries about the double unders today for post WOD…  This is a simple WOD, you can always push another rep, just keep composure for double unders, it’s a fast moving sprint WOD today, get after it!

 

Happy Training

Posted in WOD

Shirts are in for Ladies’ Night

Those of you that ordered shirts for Ladies’ Night, the shirts are in! If you still haven’t registered for Friday, please do A.S.A.P.!

Posted in Rocklin Crossfit Blog

Workout Of the Day (Wednesday January 25, 2012)

Technical: 4 x 4 Clean Pulls
For Time: “Ursula”

75 Power Clean and Jerk  (95/65)

Stabilization: 50 Toes to Bar
Details: 250 Double Unders
Posted in WOD

Workout Of the Day (Tuesday January 24, 2012)

Technical: 4 x 3 Front Squat Jerks
For Time: Five Rounds of:

5 Thrusters (135/95)

12 KB Swings (70/55)

400 m Run

Stabilization: 6 x 10 Secs L-Sits
Details: 240 Double Unders over the course of today.  With doing all these double unders, ensure you are rolling out your calves on the foam rollers at the gym!  If you have questions as to how, please ask!

 

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Posted in WOD

Workout Of the Day (Monday January 23, 2012)

Technical: 5 x 5 Hang Power Cleans
For Time: Five Rounds of:

7 Power Clean to Overhead (135/95)

9 C2B Pullups

11 Box Jumps (30″/24″)

Stabilization: 100 Air Disc Squats
Details: 230 Double Unders

 

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Monday morning

Classes are packed at the 8:30 and 9:30 at 15 people… The 10:30 only has 3 signed up…

Posted in Rocklin Crossfit Blog

Workout Of the Day (Friday January 20, 2012)

Technical: 4 x 5 Front Squats
For Time: Four Rounds of:

10 Thrusters (115/85)

15 Pull-Ups

300m Row

Stabilization: 100 Sit-Ups for Time
Details: 200 Double Unders
Posted in WOD