Workout Of the Day (Monday March 26, 2012)

Technical: 3, 2, 1, 1, 1 Split Jerk
For Time: Four rounds of:

20 Wall Ball

20 KB Swings (53/35)

500 m Row

Stabilization: 100 Seated Russian Twists
Details: Today is the last day to order your Advocare in order to receive it by April 1st to start the 24-Day Challenge to kick off the rockin’ new Summer body! We eat to lose, cut out processed and preservative junk, and focus on a healthy diet.  We give you all the tools to succeed and I will personally coach and help you every step of the way.  I’m dedicated to getting you results.  All you have to do is commit to sticking to the plan for 24 days!!! It’s totally doable and can be a lot of fun.  Average weight loss during the 24 days is 10 lbs/10 inches.  You can get amazing results, especially when combining it with your workouts at Rocklin Crossfit, and feel awesome for Spring/Summer!!! Please contact Julia@916-960-3763 or email me at So call me or email me and let’s get you started on the road to a healthier you! I’d love to have you join us on April 1st!!!


Don’t forget to log your meters for the WEC!!!   And lastly, get all your friends to vote for us through the KCRA-3 Best of Sacramento: Best Gym!!!  We are sitting in third place with around 80 votes, first place is Cal Fit with over 200 votes… We got this guys, still over a month and a half left, get on your votes!


On the Opens news…  Terry Foster whooped some (_!_) and took 10th overall in her division and earned herself a ticket to compete at the 2012 CrossFit Games in Carson, CA at the Home Depot Center!!  We also successfully put TWO teams on through to the Regional Competition in San Jose in May!!!  I’m SO pumped for all that participated in the Opens and for stepping out of your comfort zones with the competition feel!  Major props out to a few of you for really stepping it up in surprising fashion: Ed David, Jeff Wellman, Raychell Sarcomo, Christina Barrett, Ryan Foster to name a few standouts…  This is not at all to say others went on unnoticed.  So many people hit PR’s in several different movements and truly stepped it up.  Many of you realized just some of your potential, let’s get it on!


As far as the second team to make it to Regionals, we do have two guys and two girls set for that team, but we do need to find that third man and woman…  We will be having tryouts in a couple of weeks, hopefully sooner than later, based on when we need our roster in for CrossFit.  But, every one is welcome to participate, please let me know as to set up for logistics…  There will not be ANY scaling though.  Movements include: Rowing, running, HSPU, squat clean thrusters, deadlifts @ 275/185, box jumps @ 30″/24″, pullups, kb swings, double unders, ohs @ 95/65.  Haven’t decided yet if we will be running it on one day, ideally it’d be two, but we’ll see based on schedules.  However, if you really want that spot… I’m confident you’ll make arrangements!

This entry was posted in WOD.