This weekend was AWESOME! Thank you to everyone that showed up on Saturday and got a little wet n dirty! The first WOD was different for everyone. Great idea from Wes with a randomized workout in an egg and we took it a little further. One area was set up with exercises in plastic Easter eggs (had to draw three eggs), another area with rep numbers (one egg), and the last area was the number of rounds (one egg)… One team got the WORST possible scenarios… First egg- Burpees, Second Egg- 70 Reps, Third Egg- Burpees, Fourth Egg- 4 Rounds, Fifth Egg- Burpees! Yes, 4 rounds of 70 reps of burpees, burpees, and burpees… Holy Cow! Time cap set at 20 min, they strategized and gutted out the full 20 min accomplishing around 400 reps. Great job Tim Botonis and lil Shea Farrish! They won the True Grit Spirit Award!
The second WOD was more of a relay style WOD: Run approx 300 m, perform 50 rotations of hula hoop, 20 m overhead walking lunges with a plate, 100 single jump ropes with a heavy rope (in grass), walking lunge back then pass the baton. All the while, the athlete doing the work must carry a water balloon the entire time. If it breaks, both partners perform 20 burpees.
Time was running out and people were getting hungry so we couldn’t do the last WOD, but instead went to Kit and Terri Foster’s amazing house where they hosted the afterparty/BBQ where Tim and Cami Botonis cooked some incredible food! Thank you to everyone that participated, it was a blast! Special thanks to Laurie Stetser and Christina Barrett for doing all the leg work and putting this thing together!
Winners:
3rd Place:
Samantha Harris
Ryan Melvin
2nd Place:
Valerie Calhoun
Samantha Davis
1st Place:
Sarah Beverly
Tim Bradbury
Most Spirited:
Sydney Ware
True Grit, Heart:
Tim Botonis
Shea Farrish
Thank you guys for coming out! We will definitely be having another one, keep the pictures coming on FaceBook too, those of you looking through them, please tag people.
Thank you!
Workout Of the Day (Monday April 30, 2012)
| Technical: | 4 x 5 Back Squats to Overhead Squat |
|---|---|
| For Time: | 100 Air Squats
20 Double Unders 80 Air Squats 40 Double Unders 60 Air Squats 60 Double Unders 40 Air Squats 80 Double Unders 20 Air Squats 100 Double Unders |
| Stabilization: | 50 Toes To Bar |
| Details: | Post thoughts to comments |
Teams & Heat Assignments for Tomorrow
So, this was a partial randomization of teams… It was through a “name in the hat app” where I tried to put people that have done competitions with people that have not… There were a couple that just couldn’t be helped as far as some teams, but hey, this is supposed to be fun! So, regardless of anything, enjoy the weather, the change of scenery, the unique wods. Without further ado, here are the teams:
Heat #1: @ 1:30
Rebecca Groudan & Nick Nowlin
Concetta Lowell & Wes Hutchinson
Sydney Ware & Brandon Whitebear
Jordan Smith & Sheena Polischuk
Gary Baron & Jill Magorka
Kaitlyn Dzurella & Raychell Sarcomo
Kerry Jones & Mike Kluegel
Brittnay Baird & Todd Weygandt
Heat #2:
Danielle Majors & Michelle Habenicht
Samantha Davis & Valerie Calhoun
Shea Farrish & Tim Botonis
Stacia Lenz & Cami Botonis
Jadie Huegel & Christina Barrett
Monica Calhoun & Jeff Wellman
Rena Tommasini & Mike Ceane
Sara Butler & Deana Viscuso
Heat #3
Jennie McKernan & Kit Foster
Samantha Harris & Ryan Melvin
Amy Newton & Andrew Lampi
Laurie Stetser & Terri Foster
Tim Bradbury & Sarah Beverly
Stacy Fegard & Logan Turner
Jesse Llopis & Mike Garcia
Some people may just show up, if that is the case, they will be added to the final heat and a totally random pairing… Please LET ME KNOW IF YOU ARE SHOWING UP AND YOU’RE NOT ON LIST!!!!!!!!!!!!!
Events are going to be fun and unique, remember this supposed to be FUN! Don’t forget to bring some sunblock and some towels! First heat STARTS at 1:30, groups in HEAT #3 will be judging them, HEAT #2 will be judged by HEAT #1, HEAT #3 will be judged by HEAT #2.
So, please show up ahead of time to warm up on your own and get ready to play!
Workout Of the Day (Friday April 27, 2012)
| Technical: | 4 x 3 Dead Lifts |
|---|---|
| For Time: | 21, 15, 9 with a 400 m Run between rounds:
KB SDHP (70/55) KB Goblet Squats KB Burpees (KB in one hand during burpee) |
| Stabilization: | 6 x 10 Secs KB Seated Hot Potato |
| Details: | Tomorrow, Saturday, is the Folsom Lake fun day! Starts at 1, heat assignments and teams will be announced sometime today, follow the site!
Also, classes are packed, showing up unannounced is inexcusable and disrespectful to the people that followed the rules and signed up in advance. So, please call or email if your account is not activated yet, then, SIGN UP FOR CLASSES!
Thank you |
RCF Team Building Challenge!
View the video if you are planning on participating in the weekend event, no excuses for not knowing standards and ranges of motion for movements… Or, view video if you just want to laugh!
Workout Of the Day (Thursday 26, 2012)
| Technical: | 4 x 3 Push Press |
|---|---|
| For Time: | 4 Rounds of:
10 Hang Power Cleans (135/95) 10 Push Press 10 Back Squat 20 Sit-Ups
|
| Stabilization: | |
| Details: | Last day for Groupon!!! |
Workout Of the Day (Wednesday April 25, 2012)
| Technical: | 3, 2, 1, 1, 1 Power Cleans |
|---|---|
| For Time: | Regional WOD:
Three rounds of: 10 Alt Arm DB Snatch (HEAVY) 200 m Run *As an idea of heavy, the men have to use 100# and the women 70# |
| Stabilization: | 10 Turkish Get Ups |
| Details: | Post thoughts to comments |
Reminder:
RTG Clothing site closes tomorrow morning, Wednesday at 9:00 a.m., in order to get products in before Regionals. Get your orders in!!!!!
Workout Of the Day (Tuesday April 24, 2012)
| Technical: | 5 x 3 Front Squats |
|---|---|
| For Time: | Four Rounds of:
10 Thrusters (95/65) 15 Wall Ball 20 Ball Slams |
| Stabilization: | 50 Toes to Bar |
| Details: | Post thoughts to comments |
Workout Of the Day (Monday April 23, 2012)
| Technical: | Overhead Squat 4 x 4 |
|---|---|
| For Time: | “1/2 Tiffany”50 Snatch Grip Dead Lifts
50 P. Snatch 50 OHS 50 Snatch Press |
| Stabilization: | 25 Wall Walks |
| Details: | Goupon is on!!! 12 sessions for $25, get on it and spread the word! For those of you that purchase a Groupon, please check out our schedule and FAQ’s prior to coming in. If you have any questions, feel free to call!
ATTENTION MEMBERS: We are now offering Perks Points, please ask one of us about how you can earn them. For example, buy a Groupon for a friend who redeems it at RCF and you will be entitled to Perks Points that you could use at RCF towards merchandise or even a free month’s membership! |