Monthly Archives: November 2012

Mental Fortitude


This video has been circulating around facebook the past couple days…  Just watch the whole thing and think about what was going through this guys’ head.



Related to mental fortitude and motivation, I received a text last night from one of the RCF members, name will remain anonymous for I didn’t get permission to post.  But, this person has been super consistant and with a positive attitude, no matter how exhausted the WOD or class can get.


This was the message:

“Back squat 205 lbs.  Long way from not being able to do an air squat. Thanks. My legs have been getting worked.  Thanks again. I can and will do better!  Good workouts!  Thanks again!”


It’s messages like these that keep us motivated to continue to do what we do.  Thank you so much for every thing that each and every one of you bring to the table.


With that, sometimes you have to do what you don’t want to do, when you don’t want to do it.


This is one of the key elements that separates great athletes from good athletes.  In order to be great, one has to push that envelope.  Push through the hard times and not over look the crucial small things.  The mentality doesn’t start and finish in the weight room or the track.  Think about it, most that do train, train about an hour of hard physical training a day.  I know I know, some people are in the gym for multiple hours day, but how much of that is them just jaw jacking and stalling?  We are ALL guilty of it, but in the midst of “Fran,” that’s actual intense training.  You don’t have the energy to even say “Hi!”  So, an hour a day.  That leaves 23 other hours in the day that can jack your training up, or get you jacked.  Diet, sleep, stretching, stressors, recovery, and general lifestyle all play an intricate part of your process to achieving your goals.  With that said, it all comes down to discipline.  Do you posses the discipline to not drink that beer at night when you have to train at 0530;  or complete your L-Sits after the rowing “Diane” yesterday?  We can all justify why we don’t need to do this or that, but deep down we know it is not the right choice.  When push comes to shove, being great is not easy.  In life, you can’t just say you have a goal and expect to achieve it…  You have to bust your ass!  YOU have to put in the hard work, dedication, and make the right decisions to lead you on your path to success.  Choose which direction you want, at the end of the day, you are the only person you can count on in life. Get after it with everything you have, if you do this day in and day out, you will lead a life of success!


“Though as for that, the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I
I took the one less traveled by,
And that has made all the difference.”

-Robert Frost

Posted in Rocklin Crossfit Blog

Workout of the Day, Thursday, November 29, 2012



5 x 3 Push Press




5 Rounds of:

20 O.H. Lunges with Platw (55/35)

15 Toes-to-Bar

10 Uneven Plate Pushups

Posted in WOD

Workout of the Day, Wednesday, November 28, 2012


10min. to find Max Back Squat



Rowing “Diane”

21, 15, 9

Dead Lift (225/155)


with a 500m Row at before each round



5x15sec. L-Sits

Posted in WOD

Workout of the Day, Tuesday November 27, 2012

5×3 Power Snatch


5 Rounds for time:
21 SDHP with Kettlebell (32,20)
15 Dumbbell thrusters (50,30)
9 Burpee pull ups


100 Russian Seated Twists

Posted in WOD

Workout of the Day, Monday, November 26, 2012


4×4 Hang Snatch

3 RFT:
50 Ball Slams
10 P. Snatches (135/95)

Max Weight Turkish Get Up

Posted in WOD

Workout of the Day, Wednesday, November 21, 2011


5×4 Zots Press




2012 OC Throwdown Qualifier #3:

20min. AMRAP

4 Muscle Ups (Masters: 6 Chest to Bar Pull Ups)

6 OHS (135/95) (Masters: 115/75)

9 Toes to Bar


Please notice the schedule for the rest of the week! We are closed tomorrow for Thanksgiving, and will be open from 9am-12pm on Friday for open gym. Child care is available from 10am-12pm on Friday as well.

Posted in WOD

Workout of the Day, Tuesday November 20, 2012


4×2 Dead Lift



2 Rounds for time:

50 Wall ball

400 m run

30 hand release push-ups

250 m run

100 seated twists with wall ball



50 Air disc overhead squats

Posted in WOD

Workout of the Day, Monday, November 19, 2012

4×5 Back Squat Jumps

4 RFT:
10 DB Burpee Clusters (50/35)
15 KB Goblet Squats (24/16)
50 Double Unders

100 Standing KB Russian Twists

Posted in WOD

Ups and Downs

As I’ve discussed before, training and being healthy is a lifelong commitment, not a Monday through Friday gig. With that said, every athlete is going to have good days and bad days (this can even go as far as good and bad months/years). During the good days, we feel on top of the world and are convinced that we are the next Olympian or CrossFit champion. It is at these times that being disciplined and staying true to yourself is simple. But, what about the bad days? I’m talking about the training session where you cannot snatch 60% of your max, and simply feel disconneted with your body. These days are the true test! Are you wise enough to realize that you’re having a bad day, and push through it; or, do you throw a pity party, walk out of the gym, and engage in negative self talk? As said in the Champions Manifesto, “Champions are made in adversity. Bad days, problems, heartaches, and losses are necessary elements in molding champions.” I cannot agree with this statement more. In life, adversity is inevitable, and what matters most is how you take on the challenge. So, next time life throws you a curve ball, give it the “bird”, and strap in for the ride, as you are being given an opportunity to mold your character. If you are knocked down 9 times, get up 10!


-Coach Burgener


Oh so true, for me personally, I haven’t been 100% healthy in a very long time. I either have a knee issue, elbow, shoulders, back, now recently a stupid cold… I have been lifting, but my conditioning for WODs is down in the toilet. Is it frustrating me? Oh hell yes. It’s a little depressing actually, but after getting my butt kicked in a couple WODs that I know I should’ve owned, it’s much more motivating for me to get healthy and to take the necessary steps to do so.


The holidays bring about much stress, channel your energy in to something productive despite having a bad day/week/month… I’ve had a bad couple of months now, we can still get through it! That’s the beauty of the family that is RCF!!!





Posted in Rocklin Crossfit Blog

Workout of the Day, Friday, November 16, 2012


4×3 Hang Cleans

OC Throwdown Qualifier #2
5min. AMRAP

30 Clean and Jerks
30 Bar Facing Burpees

100 Seated Russian Twists

Posted in WOD