Monthly Archives: June 2012

Friday, June 29, 2012

Technical:

4×4 Power Cleans

Metabolic:

Partner wod:

Anytime an exercise is being done, the partner must be holding the barbell locked out overhead, minus the push press, which can be done by either athlete, which is the only time the second person may rest.

3 Rounds:

75 double unders (scaled 200 single unders w/ heavy rope)

50 ball slams (20/15)

25 push press (95/65)

*If the bar is down while the jump rope or ball slams are going, those reps don’t count and both athletes have a 15 burpee penalty

Stabilization:

7×1 weighted pull ups

 

Notes:

If you are going down to Carson for the CrossFit Games to support our RCF Honeybadgers, whether an athlete competing, an alternate, or a spectator, please email Sarah at sbeverly4@live.com with your tshirt size :) Thanks!

 

Posted in WOD

Thursday, June 28, 2012

Technical:

4 x 4 Front Squats

For Time:

100 Push Press (115/75)

5 Toes- to-Bar Every Minute

*If you have exceeded 10 minutes, you will then alternate between toes-to-bar and 10 air squats each minute

Stabilization:

100 Disc Squats

Posted in WOD

Workout of the Day Wednesday June 27, 2012

Technical:

10 min to find 1 RM Clean & Jerk

 

Metabolic:

Start and finish with an 800(ish) m run

Then:

Three Rounds of:

15 Plyo Pushups

10 Deadlifts (225/155)

 

Stabilazation:

6 x 10 Hollow Rock

 

Also, we will be having open gym on Saturday from after the last class until probably 2:00 pm (give or take)

Posted in WOD

Workout of the Day for Tuesday June 26, 2012

Technical:

4 x 4 Hang Cleans

 

Metabolic:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, of:

Power Cleans

Burpees

Pistol Squats

 

Stabilization:

EMOM perform 30 Situps x 4 min

 

Notes:

Yes, Fran yesterday was a pain, in more ways than one!  But I have to admit, it is my favorite WOD to coach…  There was SO much heart, will power, and true grit put forth by everyone.  You guys were all so inspiring to watch and be a part of.  Despite how miserable you felt during and shortly after, you should all feel great about your performance!  Moral support and camaraderie soared as you judged each other and motivated to keep pushing through regardless of feeling like canine fecal matter… Yes, there were many looks of desperation and defeat while bars were dropping in the latter rounds… Great work!

 

I am so proud to be your coach =)

Posted in WOD

Clothing SALE!

As many of you know, we have had our gear on sale for the past week and a half…  Well, tomorrow is the last day of the sale and it’s first come  first serve!  Come in and get your gear!

Posted in Rocklin Crossfit Blog

Workout for the Day Monday June 25, 2012

Technical:

4 x 2 Thrusters (Heavy)

 

Metabolic:

“FRAN”

21, 15, 9 of:

Thrusters (95/65)

Pullups

 

Stabilization:

5 x 12 secs of KB Hot Pot

 

Notes:

Remember, Tuesday and Thursday morning schedule has changed slightly…

 

Have fun today in class, it’s a rough WOD, but over quick (or at least that’s the goal…) Get after it today!

Posted in WOD

Competitions!

Tis the season for local competition.  Immediately after the Games in July, people are super pumped up on competition and performing.  With that said, Summer time is full of local competitions.  Talk to me for more specifics… There’s a great one in San Francisco that has a scaled division for those of you that are on the fence.

Posted in Rocklin Crossfit Blog

Friday, June 22, 2012

Technical:

20×1 Hip Pops

Complex:

3×20 Ball Slams

 

Metabolic:

15min AMRAP

5 Ball Slams

10 Wall Ball

15 OH Alternating Lunges w/ Wall Ball

 

Stabilization:

5 x 10 L-Sits

 

Notes:

Please pay attention to the schedule next week… We have made a couple of changes on Tuesday and Thursday’s… Instead of 830, 930, 1030 am classes, it will now be 730. 830, 930.  Please pay attention!  If you show up at 1030, you’ll just be doing open gym (which is still a great idea btw).

 

Also, our CrossFit youth program kicks off next week starting on Tuesday the 26th at 11:00 am.  It is a twice a week program for just $215 and lasts until August 16th.

Posted in WOD

Thursday June 21, 2012

Technical:

4 x 3 Hang Power Clean and Jerk

WOD:

Complete 4 Rounds of:

20 KB Swings (53/35)

15 KB Push-Ups

10 Box Jumps

Once time is called, you have 100 double unders or 5 mins from you time call

Stabilization:

100 Sit-Ups

 

CHILDCARE

I know there has been some confusion about how to sign your children up for the Lil Badgers’ class. Hopefully this will help. If after reading this, if you’re still having problems with your child’s account, please contact me at amber@rocklincrossfit.com.

  1. Create a profile for your child (just as you did yourself when you first signed up).
    1. Click on the schedule tab, and it will prompt you to create a username and password. You will need a separate login for EACH CHILD (this will give you the ability to cancel .
    2. You’ll then purchase a Lil Badger’s pass (one child = single, two or more = multiple Lil Badgers). You need to purchase from your child’s account.
    3. If you have more than one child, you’ll need to call us after purchase so we can link the children’s accounts.
    4. Once steps 1– 3 are complete, you will be able to reserve your child’s spot in the Lil Badger’s room. There is a “Lil Badgers” tab in the schedule section.

Due to the fact that we have one person in the Lil Badgers’ room, we need to cap the class at 6. If you’re not signed up, you WILL NOT be able to leave your child.

If your child is 6 years or younger, you will need to check them into Lil Badgers.

We appreciate your understanding and apologize for the confusion during our transition.

Posted in WOD

Wednesday June 20th, 2012

Technical:

4 x 2 Front Squats

 

WOD:

21, 15, 9 of:

OHS 95/65

Burpee Toe to Bar

 

Stabilization:

100 Seated Russian Twists

Posted in WOD