Monthly Archives: January 2012

Today’s WOD at the OC Throwdown with Chad A. and Gary B.

Posted in Rocklin Crossfit Blog, WOD

Workout Of the Day (Thursday January 19, 2012)

Technical: 3, 2, 1, 1, 1 Split Jerks
For Time: From the 2012 OC Throwdown “Floater WOD”:

15, 12, 9 of:

KB Swings (70/55)

Burpees Over Hurdle (Do not need open up the hips nor clap overhead…)

Then take a mandatory 2 min break to follow up with a 12, 9, 6 of the same thing…

Stabilization: 100 KB Seated Twists
Details: 190 Double Unders


This WOD is an all out max effort sprint!  Chad A. from RCF got 5:49 on this WOD including the 2 minute rest period… That’s your target!

Posted in WOD

Workout Of the Day (Wednesday January 18, 2012)

Technical: 5 x 3 Power Snatch
For Time: 90 Secs of work followed by 30 Secs of rest trying to complete as many reps as possible for each rotation of:


Power Snatch (75/45)

Wall Ball

Stabilization: 50 Toes to Bar
Details: 180 Double Unders


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Posted in WOD

Workout Of the Day (Tuesday January 17, 2012)

Watch more video of The OC Throwdown on

Technical: 1/2 Angie
For Time: Four Rounds of:

10 DB G2OH (45/30)

15 Box Jumps (30″/24″)

20 Heavy Rope Jump Rope

Stabilization: 3 x 20 KB Figure Eights
Details: 170 Double Unders


The 2012 OC Throwdown has come and gone.  There were some amazing athletes that participated this weekend and the venue was sick!  The logistics of the competition proved to be a bit frustrating as far as communication, timing, and scoring, but all in all it was a great time.  There were a total of 6 WOD’s and Valerie Calhoun made the cut every time and found herself going against the 2011 2nd Fittest Female (Kristen Clever-2010 Fittest Female) and other top names.  Val wound up taking 8th and was the only one to take a place.


The programming was intense on the shoulders and was a true measure of anaerobic capacities and lactic acid buildup leaving the endurance athlete and pacer out of luck.  We all had one event that didn’t quite fair as well for us as we had hoped and we all had at least one that was “right up our ally” (like in the video with Wes destroying this event and took 2nd in it to the overall winner, veteran Games competitor Tommy Hackenbrook).


As a whole, I am extremely proud of everyone that competed this weekend, it was a great representation of RCF and we had the most amount of competitors from one gym out of any other box.  Every single athlete gave their all!  No matter the outcome of the WOD, the effort was second to none.  It did however expose several weaknesses in my programming.  We were amazing with the bar movements and technique, but lacked the endurance or abilities to perform some of the mindless bodyweight movements that we all take for granted.  So, I apologize to everyone for the lack of preparedness going in to the event, I feel like I let every down.  With that said, it’s far better to realize this now at a small competition in comparison to Games’ season.  I have created a list on the short drive back from Orange County of our strengths and weaknesses, so I guess we’ll be hitting a lot more bodyweight movements!!! (Don’t worry, the burpee wasn’t one of our weaknesses though due to our holiday burpees).


We had a lot of video taken at the competition and I’m certain we’ll have it all up shortly!


Thank you for your support, we wouldn’t be where we are without you!

Posted in WOD

Wednesday 5:30 a.m. Class Added

As of today we’ve added a 5:30 a.m. class to Wednesday.

Posted in Rocklin Crossfit Blog

Workout Of the Day (Monday January 16, 2012)

Technical: 5 x 4 Snatch Balance
For Time: 5 Rounds of:

20 KB Snatch (53/35)

20 KB Alt Leg Lunges

30 Double Unders

Stabilization: 5 x 12s Hot Potato
Details: 10 Double Unders if you did today’s WOD
Posted in WOD

Workout Of the Day (Sunday January 15, 2012)

Technical: 5 x 3 Zots Press
For Time: 12 Min AMRAP of:

30 Straight Armed Plate Squats

15 Toes-to-Bar

10 Plate Burpees

Stabilization: 100 Disc Squats/Prone Iso
Details: 150 Double Unders
Posted in WOD

Workout Of the Day (Saturday January 14, 2012)

Technical: 4 x 4 Back Squats
For Time: Teams of Four complete:

600 m Plate Run (45/25)

200 Box Jumps (24″)

200 Pull-Ups

200 Wall Ball

600 m Plate Run


Stabilization: 100 Sit-Ups for time.
Details: Today is the first day of the O.C. Throwdown, good luck guys!

For those of you that still haven’t registered for Ladies’ Night, please make sure you do so A.S.A.P.!

140 Double-Unders


Posted in WOD

Workout Of the Day (Thursday January 12, 2012)

Technical: 3, 2, 1, 1, 1 Power Clean & Jerk
For Time: “Grace”

30 Power Clean & Jerk (135/95)

Stabilization: 80 yds Walking Lunges with a Twist
Details: 120 Double unders!


Video above is from the OC Throwdown last year.  The 2012 OC Throwdown kicks off this Saturday and is going to be epic!  Great athletes, the programming is always legit and the top will rise! We all leave tomorrow morning, wish everyone luck and follow our facebook and twitter for updates as the weekend unfolds!


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Posted in WOD

Ladies’ Night Update

As stated before in the last Ladies’ Night post, we’ll be hosting a gathering on January 27th for both members and non-members. We’ve made it possible for you to signup and pay online. All you have to do is schedule yourself for the evening just as you would to attend a class (make sure to go to the date of January 27th). From there, it will give you an option to pay ($20). In order to secure your spot on the bus, you must be registered and paid. We cannot hold spots. The sooner everyone registers the better. As of now, we’ve reserved one bus that holds 20 people. If more girls would like to attend, we can get another bus, but we won’t do so until the first one is filled.

As for the shirts. I found the tanks. If you haven’t had a chance to order one, try to soon. I’m going to send them to get printed early next week. The price of the tanks after printing will be $32.50/shirt. You certainly don’t have to buy one, this is just an option.

For those of you that aren’t able to come out, please feel free to come in and work on skills free of charge. The night will begin at RCF at 6:45.

Posted in Rocklin Crossfit Blog