Monthly Archives: August 2012

Workout of the Day, Friday, August 31, 2012

Technical:

10min. to find 1RM Snatch (power, squat, split all acceptable)

 

Metabolic:

3 RFT:

30 Power Snatch (75/45)

20 Jumping Push Ups

10 Pistol Squats

 

Stabilization:

5×1 Weighted Pull Ups

Posted in WOD

Workout of the Day, Thursday, August 30, 2012

Technical:

4 x 4 Zots Press

3 x 20 Ball Slams

 

Metabolic:

5 Rounds for Time:

10 (each arm) KB Push Press  (53/35)

20 RKBS

250m Run

 

Stabilization:

100 Sit-Ups

Posted in WOD

Workout of the Day, Wednesday, August 29, 2012

Technical:

5×4 Power Snatch–>Overhead Squat

 

Metabolic:

From the LaLanne Summer Throwdown this past weekend:

2min. Max Squat Jumps (95/65)

 

Stabilization:

5x15sec. Hollow Rock

Posted in WOD

Workout of the Day Tuesday August 28, 2012

Techincal:

5 x 2 Split Snatch

 

Metabolic:

Complete four rounds of:

5 Power Snatch 135/95

10 Wall Ball 30/20

15 Box Jumps 24/20″

 

Stabilization:

50 Rolling Pistol Squats

Posted in WOD

Workout of the Day Monday August 27, 2012

Technical:

4 x 3 Snatch Balance

 

Metabolic:

From Lalanne Summer Throwdown WOD #1 Using 185/115:

12 min AMRAP:

40 Deadlifts

30 Burpees

20 Shoulder to Overhead

10 Cleans

 

*If you competed this weekend in the Throwdown, we have a different WOD for you…

 

Stabilization:

50 Toes to Bar

 

Notes:  As many of you know, there was a competition in San Francisco at Lalanne Fitness.  Many first timers competing with many vets… It was a great weekend!  Everybody got after it on Saturday and I am super proud to be your coach!  Of every one that competed in the different divisions, we had four make the cut and move on to the finals!  There were a couple of people that truly surprised me on their form, true grit, and consistancies!  In no particular order:

Brandon White Bear

Audra Dobbs

Sarah Beverly

Blaine Johnson

Marco Ochoa

Nate Lopez

Christina Barrett

Laura Stetser

Samantha Davis

Valerie Calhoun

Jennie McKernan

Donna Shioya

Deanna Viscuso

Megan Pagan

 

All in all we had four people finish in the top 10!  Laura Stetser took 6th, Jennie McKernan took 3rd, and in dominating fashion throughout the whole day, Valerie Calhoun took 1st!  Great job everyone.

 

Special thanks to Chris and Maribel Lalanne for putting on an awesome competition!  There were about 200 athletes, five scored events, and we were out of there by 5 pm!  One hell of a job!  Volunteers and judges, it wouldn’t have been done without you, thank you for your efforts in keeping things rolling, it is a thankless job, so behalf on everyone, THANK YOU!!!

Posted in WOD

Workout of the Day, Friday, August 24, 2012

Technical:

4×4 Cleans

 

Metabolic:

Tabata (8 intervals of 20 seconds of work, 10 seconds of rest)

Wall Ball

Box Jumps

SDHP

Push Ups

 

 

Posted in WOD

Workout of the Day, Thursday August 23, 2012

Technical:

10 mins to find one rep max of Ground to Overhead

 

Metabolic:

20 min. AMRAP of:

10 Toes-to-Bar

10 Push Press (115/75)

10 Burpees

250m Run

*Must take a 1 min rest between rounds

 

Stabilization:

100 Seated Twists

 

Posted in WOD

Workout of the Day, Wednesday 22, 2012

Technical:

4×2 Dead Lift

 

Metabolic: 4 Rounds for time:

10 Power Cleans (155/105)

15 KB Swings (70/44)

20 Sit-ups

 

Stabilization:

100 Air Disc Squats

 

Notes: We have a handful of athletes heading to San Francisco to compete in the LaLanne Fitness Summer Throwdown, so if you would like to come watch and support, we would all love to have you there! They are still looking for some volunteers to help out throughout the day, so if you are interested, let us know and we can relay the information to Chris LaLanne.  For those of you who are competing, take Thursday and Friday off!  With that, please feel free to come in, do the warm up and then stretch, roll out, or practice some non load bearing skills.  Also, for anyone needing to work on the snatch in preparation for this weekend, Gary will be in around 5:30 tonight to work with whomever!

 

Posted in WOD

Workout of the Day Tuesday August 21, 2012

Technical:

4 x 4 Front Squats

 

Metabolic:

Complete 4 Rounds of:

5 DB Power Cleans

10 2:1 Thrusters

Farmer Carries to the end of the building and back

*10 Burpee Penalty for dropping the DB above the knee

 

Stabilization:

Prone Iso/Superman Holds

 

Please remember we need volunteers to help out at the Moxie on Labor Day Weekend. The venue is going to be in the San Jose State stadium and will be HUGE!  Each team needs to bring a volunteer, since we have three teams… we’ll  need 3 volunteers.  Please help out and get right in on the action.  It is a two day competition, please let me know ASAP if you would be able to help out.

 

 

Posted in WOD

Moxie Madness Team Competition!

As many of you know, we have three teams competing this year in the Moxie Madness Team Competition in San Jose on the Labor Day Weekend.  With that, we are in need of judges/volunteers to help out!  The venue is going to be in the San Jose State stadium and will be HUGE!  Each team needs to bring a volunteer, since we have three… well, we need 3!  Please help out and get right in on the action.  It is a two day competition, please let me know ASAP if you would be able to help out.

 

Thank you!

Posted in Rocklin Crossfit Blog