Monthly Archives: March 2013

Workout of the Day, Friday, March 29, 2013

Technical:

5×3 Back Squats

 

Metabolic:

21, 15, 9

Back Squats

(135/95)

Push-Ups

then:

12, 9, 6

Thrusters (135/95)

Burpees

 

Stabilization:

100 Disc Squats

Posted in WOD

Workout of the Day (Friday March 29, 2013)

Technical:

5 x 3 Back Squats (Minimum Last Set to be 85% of One Rep Max)

 

Metabolic:

21, 15, 9:

Back Squats 135/95

Push-Ups

     Then 12, 9, 6 of:

Thrusters 135/95

Burpees

 

Stabilization:

100 Disc Squats

 

RockTape for Performance tonight!  Arrive at 6:15 pm, it is free, just bring your own tape!

 

OPENS WOD 13.4:

7 Min AMRAP:

3 Clean & Jerk 135/95

3 Toe-to-Bar

6 Clean & Jerk 135/95

6 Toe-to-Bar

9 Clean & Jerk

135/95

9 Toe-to-Bar

…. Continue the trend until 7 minutes has elapsed!

If you are in class, be ready to warm -up then do the WOD, if you feel too rushed, show up for open gym at 11:00 to eliminate pressure on yourself.  If you are in a class, it’s not on “your schedule” there are other people in there too.

Posted in WOD

Another Great Vid from K-Starr and Paoli

Posted in Rocklin Crossfit Blog

Workout of the Day, Thursday, March 28, 2013

Technical:

Practice Ground to Overhead

Metabolic:

With

a nonstop running clock, complete a minute of work at each station 4 times. Totaling 16 minutes of work…

Hang Power Snatch (95/65)
Wall Ball
Sit-Ups
OHS (95/65)

Stabilization:

5 x 10s Hollow Rock

Posted in WOD

RockTaping

Performance RockTaping will be done again this Friday in preparation of the Opens wod.  Arrive around 6:15 to get taped up!  It will stay on 3-5 days with lasting effects!

Posted in Rocklin Crossfit Blog

Workout of the Day, Wednesday, March 27, 2013

Technical:

5×2 Zots Press

4×2 Snatch Pulls

 

Metabolic:

21 Dead Lifts (225/135)

1000m Run or Row

15 Dead Lifts

800m Run or Row

9 Dead Lifts

400m Run or Row

*Use the option of running or rowing to attack a weakness today!

 

Stabilization:

50 Toes to Bar (to be completed in

as few sets as possible)

Posted in WOD

Monsters of Massage

Coming back Tuesday

April 2nd from 5-7 pm.  Sign up at the front desk!!!

Posted in Rocklin Crossfit Blog

Workout of the Day, Tuesday March 26, 2013

Technical:

5×2 Snatch Balance

3×20 Ball slams

 

Metabolic:

2 Rounds for time of:

30 Plyo push ups (with slam ball)

40 air squats

50 Push press (95,65)

60 viagra for sale single leg double unders

 

Stabilization:

50 Ring Dips

Posted in WOD

Workout of the Day, Monday, March 25, 2012

Technical:

5×3 Muscle Snatch into OHS (no jump or re-dip online pharmacy no prescription on muscle snatch)

 

Metabolic:

4 RFT:

6 Power Snatch (135/95)

12 Burpees over Bar

18 KB Swings (24/16)

 

Stabilization:

50 Chest to Bar Pull Ups

Posted in WOD

Great video… Especially Carl Paoli’s take/tips (around 12 min in) on the Muscle Ups

Posted in Rocklin Crossfit Blog