Monthly Archives: February 2013

Workout of the Day, Thursday, February 28, 2013

Technical:

5×3 OHS

 

Metabolic:

 

Happy 21st Birthday, Tom

Magorka 😉

 

43 HSPU

43 Power Snatch (75/45)

43 Push Press

43 Burpee Box Jumps

 

Stabilization:

20 TGU with the Bar

 

*Tom has offered to buy a shirt for the person with the best performance/heart in today’s birthday WOD.

Posted in WOD

The Opens

Okay, so for those

of you that have signed up for the Opens, GREAT!  For those of you whom haven’t, there’s still time.  The WODs will be announce on Wednesday’s and have to be submitted by the following Sunday.  I know in the past, we ran them on Friday’s, but due to the fact that we have more and more people than ever as members, we will be doing in in more of a competition setting on Saturday’s.  Main reason being is that it’ll be “loose” as far as the classes go and a specific warm-up, strategies, and tips for that weeks’ Open WOD and not have to worry about getting fatigued during the speed work or technical.  Not to mention that not every one will be participating in the Opens and may not want to subject themselves to count somebodies reps for a long 20-minute viagra AMRAP.  Yes, Saturday will be the day, but that doesn’t mean it’s ONLY Saturday that you’ll be able to come in and get it done.  Open gym is always available and if need be, you can set up in a corner during a regular class (with prior arrangements) and get it taken care of!

 

Plus on Saturday’s, people will more than likely go out for lunch or something afterward too!

 

Almost kick off time!

Posted in Rocklin Crossfit Blog

Workout of the Day, Wednesday, February 27, 2013

Technical:

5×2 Hang Power Snatch

 

Metabolic:

1000m Run then:

3 Rounds of:

12 Single

Arm DB Power Snatch (heavy)

21 Goblet Alternating Lunges w/ DB

Then:

250m Run w/ DB

 

Stabilization:

50 Ring Dips

Posted in WOD

Workout of the Day (Tuesday 26, 2013)

Technical:

Max Split Jerk (if you’re feelin’ it)

 

Metabolic:

From 2011 Regionals:

100 Pull-ups

100 KB Swings

53/35

100 Double Unders

100 OHS 95/65

 

Stabilization:

200 Seated KB Twists

 

Notes:

This is a very challenging WOD, hydrate in advance and if you’re just coming back from being sick or having a cold, don’t get crazy with it… Scaling is totally ok! Strategize also, small bites make the WOD manageable!

 

Giddyup!

Posted in WOD

Monsters of Massage

IMPORTANT!!!

 

If you are scheduled for a massage for tomorrow, Tuesday, afternoon, it is cancelled.  Our “Monsters” had a scheduling

conflict and can no longer make tomorrow’s session.  They are rescheduling

it for next Tuesday, March 5.  Sorry for the inconvenience and we can certainly get your money back if next week does not work.

Posted in Rocklin Crossfit Blog

The OPENS!!!

Think you’re too new or not ready?  Here’s what Ryan Foster has to say as he signed up again this year for his second time with the Opens…

 

“Last year was the first time I did the Crossfit Opens and it pushed me to work harder, eat better, and feel the power of how competition can increase ones work capacity. You don’t have to be a fire breather or even be a member of RCF for very long. Just do it! As Gary says, your gonna be doing it anyways in class so why not sign up?
My mom signed up last year with the intention of doing it for fun and she placed 11th in the World in her division at the Reebok Crossfit Games! That would have never happened if she didn’t sign up.
I will never

forget last year in week 2 of the opens. I did 30 snatches at 75 lbs, then attempted the 135 lb. snatches. I couldn’t even come close to getting under that bar. Normally I would have just stopped there. But because it was the opens other members circled around me with excitement and with the help of them and Gary’s oh so inspiring voice I snatched 135 lbs. 3 times! It was the most amazing feeling in the world and I’m convinced I would have never got that feeling if I didn’t do the opens. It showed me that I could do things that I thought I couldn’t do. Every since then I’ve been hooked. “

Posted in Rocklin Crossfit Blog

Workout of the Day, Monday, February 25, 2013

Technical:

Max Back

Squat

 

Metabolic:

12, 9, 6, 3:

Power

Snatch (115/75)

Burpees

-2min. rest-

1K Row (buy out)

 

Stabilization:

Max Weighted Pull Up

Posted in WOD

Workout of the Day, Friday, February 22, 2013

Technical:

Max Front Squat

 

Metabolic:

5RFT:

10 2:1 Thrusters (95/65)

15 Single Leg Double

Unders

20 sec.

L-Sits/Holds

 

Stabilization:

5×20 reps Hot Potato

Posted in WOD

New App (that works)

We’ve noticed several problems with the last app, so we’ve created a new one. Please follow the directions below to upload our

new app.

 

1. Click on the “new app” icon to the left from your phone

 

2. Add to bookmarks and save to home page

 

3. Log in to create your account (your username and password will be the one you are currently using to sign up for classes)

Posted in Rocklin Crossfit Blog

Tell your friends!

Posted in Rocklin Crossfit Blog