Monthly Archives: May 2012

Workout Of the Day (Thursday May 31, 2012)

Technical: 4 x 4 Thrusters
For Time: Partition Reps as necessary:

100m Walking O.H. Lunges

100 Push-Ups on Ball

100 Wall Ball

Stabilization: 100 Sit-Ups for time
Details:
Posted in WOD

Workout Of the Day (Wednesday May 30, 2012)

Technical: 4 x 5 Snatch Balance
For Time: Four Rounds for Time:

10 Power Snatch (115/75)

15 Ball Slams

400 m Row

Stabilization: 20 Turkish Get ups with Med Ball
Details: Post thoughts to comments
Posted in WOD

Workout Of the Day (Tuesday May 29, 2012)

Technical: 4 x 5 OHS
For Time: 21, 15, 9 of:

OHS 95/65

Pushups

Then:

15, 12, 9 of:

Ground to Overhead 95/65

Burpees Over Bar

Then:

12, 9, 6 of:

Thrusters 95/65

Alt. Leg Lunges

Stabilization: 5 x 12 secs Hot Potato
Details: Post thoughts to comments
Posted in WOD

Workout Of the Day (Monday May 28, 2012)

Technical: 4 x 3 Snatch
For Time: 800 m Run

Then: Partition reps as necessary of:

100 DB Power Snatch (60/35)

150 Situps

200 Air Squats

Then: 400 m Run

Stabilization:
Details: Happy Memorial Day, THANK A VET!!!!!!
Posted in WOD

Memorial Day

Follow the schedule for Monday, I did cancel the 5:30 am class due to lack of enrollment and I did email the few that were signed up for it.  Open gym is also available and the “team” will be doing some training too, so if you’d like to come play, show up around noon!

 

Thank you

Posted in Rocklin Crossfit Blog

Workout Of the Day (Friday May 25, 2012)

Technical: 4 x 3 Clean Complex:

Deadlift

Clean

Front Squat

For Time: 100 m DB Walking Lunges (50/35)

50 DB Clusters

Stabilization: 50 Pistols
Details: Post thoughts to comments

 

Schedule update… Monday the 28th is Memorial Day, most the afternoon classes are  closed, some of you that were signed up for them, please go back and find a class that works…

Posted in WOD

“Occupy Strength” Competition this Summer August 11th!

Fun little event this Summer put on by CrossFit Football held at CrossFit Oneworld in Union City, CA.  Details include:

 

The competition will consist of two events.

Event # 1 – CrossFit Football Total

The first event will be the CrossFit Football Total which consists of testing the one rep max of power athletes in the four primary lifts of the CrossFit Football Program:

Power Clean
Squat
Bench
Deadlift

Each power athlete will have 3 attempts to achieve a single max effort for each lift.  The Total must be done in the order listed above.  The sum of all three lifts will be your score for the CrossFit Football Total.  All lifts will be preformed raw.  Only shoes, wraps and belts will be allowed.  Participation in this event is mandatory.

Event #2 – MetCon Challenge

The second event will be a MetCon event to be unveiled at the competition.  Power athletes can anticipate the workout to be full body, the time domain to be under 15 minutes, and the conditioining will be multi directional and include some violent hip extension; as is tradition in CrossFit Football Conditioning. Participation in this event is mandatory.

Competition Classes

Athletes will be broken out in the the following six classes:

High School
Female – Light Weight – Up to 70kg/154lbs
Female – Heavy Weight – 70kg+/154lbs +
Male – Light Weight – Up to 85kg/187lbs
Male – Middle Weight – 85kg/187lbs+ – 100kg/220lbs
Male – Heavy Weight – 100kg/220lbs +

*Weight classes are subject to change based off of registration.  Final weight classes will be provided after registration of a given event closes.

Awards

Best Overall Total – Male & Female
Best Overall MetCon – Male & Female
Top 3 Heavy Weight Totals – Male & Female
Top 3 Middle Weight Totals – Male
Top 3 Light Weight Totals – Male & Female

Strongest Gym Award: Any gym who enters at least 2 men and 2 women athletes will automatically be entered to win the Strongest Gym Award.  This will not involve any additional workout, but will use the scores from the individual competition.  Each gym’s score will be the combined scores of their top 2 men and top 2 women for EACH event.  This means that the gym’s scores for the Total can be from different people than the scores for the MetCon.  There is no limit to how many team members you can bring, so a strong showing will give you a better shot at the title!

Tentative Schedule

8:00am – Weigh ins
9:00am – Mandatory Rules Briefing
9:30am – CrossFit Football Total
3:30pm – Break for lunch
4:00pm – WOD
7:00pm – Awards Ceremony

*Schedule is subject to change based off of registration.  Final schedule will be posted after registration of a given event closes.

See events.crossfitfootball.com for more information, and to submit any questions.

 

Register at: http://guestlistapp.com/events/100938

 

It will be a fun way to get you going after getting super pumped from the Games!  Those of you that made it down to Regionals know the feeling of new motivation since witnessing firsthand…  Register now!  It’s not going to be that rough, more like a typical day at RCF with the heavy lifting at first, then a WOD.  GET SOME!

Posted in Rocklin Crossfit Blog

Workout Of the Day (Thursday, May 24, 2012)

Technical: 4 x 4 Power Clean and Jerk
For Time: Complete 4 Rounds of:

15 Box Jumps (30/24)

20 Wall Ball

30 K.B. Swings (53/35)

Stabilization: 50 Plate Sit-Ups
Details:
Posted in WOD

Workout Of the Day (Wednesday May 23, 2012)

Technical: 3 x 15 Deadlifts
For Time: Five Rounds of:

10 Plate Burpees

15 Plate Squats

20 Double Unders

Stabilization: 100 Seated Russian Twists with Plate
Details: Post thoughts to comments
Posted in WOD

Workout Of the Day (Tuesday May 22, 2012)

Technical: 4 x 5 Power Cleans (Heavy)
For Time: Regional WOD #2 (Only run as the team portion)

1000 m Row

25 Alt. Leg Pistol Squats

15 Hang Cleans (225/135)

Stabilization: 100 Situps
Details: Back at it!

 

Post thoughts to comments

Posted in WOD