Monthly Archives: July 2013

Workout of the Day (Wednesday July 31, 2013)

2-Position Snatch x 5

7 min AMRAP:
7 Power Snatch @ 75% of 1RM
11 Burpees Over Bar (no need for full extension nor clap today)

50 Toes to Bar

Posted in WOD


team pic


The Games are all said and done…  A year of training all ended up in one three day weekend with the programming gods laughing at the little folk.


This being our third year in a row qualifying to the Games is a huge feat in it of itself, so we used that to our advantage.  Experience with the process, knowing what to expect, and not being so overrun with nerves, we were actually able to stay calm and collected.


With the expense of travelling and arrangements to do so, I am absolutely humbled by the support system of Rocklin CrossFit.  You guys are unbelievable!!  Yes, making to the Games is pretty surreal, but looking in the stands and continuing to run in to our gym family makes the entire experience so much more.  YOU are the true champs and workouts aside, YOU make Rocklin CrossFit the BEST gym in the world!!!!


So, it was a long week.  The week kicked off with the Masters Competition.  This being Terri Foster’s second appearance at the Games and now actually knows what the different movements are even called, she was ready!  Terri has been fighting a nagging knee injury since the Opens and her training took a little set back in the process leading up to the Games, but that did not stop her fighting spirit.  Through thick and thin, Terri came and conquered!  Terri’s best finish was a 14th place and fully understood the concept of having fun with her smile in the midst of every WOD.  Terri took 19th place out of over 300 people that signed up in that class in the world!!!  Super proud of you Terri!



Terri wasn’t our only master competing this weekend.  Games vet Lynn Hunter broke away from the team this year to see what she could do on her own.  Lynn participated in the 45-49 Masters division and she did not disappoint!  This division is stacked!  Over the three days, Lynn got her bad WOD’s out the way the first day.  Knowing she’d be in a hole, she knew she had some work to do… First event of day #2, YES PLEASE!  Lynn rose to the occasion, it was heavily weighted on sled pulls, and Lynn crushed it!  She took a FIRST place on that WOD and gave her some serious momentum.  The next day was a Clean and Jerk ladder, she made the cut and put on a show, Lynn not only tied for second place on this lift, BUT she PR’d her C & J by five pounds!!!!  Lynn had one specific goal in mind, that was to beat that gal that took first, they have competed against each other over the years and Lisa is no joke.  Lynn beat her in TWO events to help solidify her 5th place finish out of nearly 1,700 women in the world!  WOW!!


lynn C&J



On to the Team… It’s always been a joke the Rocklin CrossFit competitors are little, “micro machines” is a term used frequently to describe from other gyms I hear.  Well, unfortunately this weekends’ programming did not favor the little guy.  The WODs this year were extremely unique, yet at the same time lacked creativity over the course of the weekend.  Yes, some of this write up will be based on the fact I’m a little bitter, but at the same time it’s true.  The equipment this year was amazing!  Extremely different and required much teamwork.  Especially the segmented log, or the Worm.  But, it was used on three different events…  We get it, it’s cool, never been done, and awkwardly heavy.  But how is it testing the “Fittest” if it’s nearly the same modality?  It’s like having a muscle-up variation WOD for three different ones, for a “test” a gymnast will be tested and thrive, is there a need to do it again? Not really… And again, yes I’m a little bitter, but also on the spectating side of things, it seemed boring and redundant… Ok, now I feel better! LOL.  But, as far as the other WODs went, there was a lot of strategy involved.  Again, we are small so noncleated, heavy sled pulls were against us, but we still gave every ounce of energy and pull out there!  There were several times when we were pulling and suddenly it seemed as though someone kicked our feet out from under us totally face planting! At that point it was kind of comical.  You can only do so much.


The rest of the weekend went by much better, we cut our losses and realized we weren’t going to make the podium, so we were able to relax and totally have fun!  The pressure was off and finally a WOD lined up extremely well in our favor… A very traditional, TEAM oriented chipper where communication and transitions are of utmost importance.  NAILED IT!! Finally got some momentum back to close out the day.  Day #3 was a fun little workout with a hill run, partner ghd situps, unison OHS, and wall climb/burpees.  Very fun workout and timing was crucial.  After that, we were able to just become spectators and fans. We ended the weekend taking 31st worldwide.


Many of you asked about how we were coping with the results of the weekend. It was very close to the grieving process… First step of denial, anger, bargaining, then finally acceptance which then lead to FUN.  The reality of it all is that we made it!  Despite having a rough weekend, there are thousands of other people and teams that didn’t get that opportunity.  Reebok hooked it up (as usual) and Rogue had some great toys to play with (Rocklin location has a sweet smell of “Bacon” btw, we may or may not have purchased something).  It’s been one crazy year of training and who knows what the next year will bring.  Things just simply weren’t in our favor, but we are to play the cards we are dealt.  We still had a great time and saw a bunch of our friends from other gyms and regions.


The support you guys showed is just unreal, thank you again for the messages and thoughts.  YOU ROCK!


On to the next one,



Posted in Rocklin Crossfit Blog

Workout of the Day (Tuesday, July 30,2013)


5×4 Snatch Balance



4 rounds of:

10 K.B. Snatch (53/35)

10 Overhead squats (95/65)

10 Calorie row

10 K.B. Snatch



4x4x2 Turkish get up

Posted in WOD

Workout of the Day, Monday, July 29, 2013


4 x 4 OHS


Rhonda’s Birthday WOD

16 Squat Thrusts
32 Pull Ups
16 Squat Thrusts
32 Box Jumps
16 Squat Thrusts
32 DB Alt Lunges (50/30)
16 Squat Thrusts
Stabilization:100 Sit Ups
Posted in WOD

Workout of the Day, Friday, July 26, 2013


4×4 Push Press




13 Ground to Overhead (115/75)

13 Back Squats

13 Pull Ups

13 Box Jumps


100m Sprint



5x12sec. Hollow Rock


Each movement in today’s workout represents each member of our Honeybadger team competing in SoCal this weekend:

Gary: Ground to OH

Jennie: Back Squats

Val: Pull Ups

Chad: Box Jumps

Slay: Handstand Push Ups

Mike: Sprint

Three rounds for the third year of qualifying for the Reebok CrossFit Games, thirteen reps for 2013. Wish them luck!!!!

*Big congrats go out to Terri Foster for kicking butt and having fun this week in her Master’s division! Lynn Hunter competed individually for the first time and finished 5th in the world in her age group!!!

Posted in WOD

Friday Classes

Please notice on the schedule we have cancelled our 5:15am, 9:00am, and 6:00pm classes at our Roseville location tomorrow, July 26.  Feel free to schedule yourselves for one of the morning or afternoon classes at Rocklin.

Also, tomorrow kicks off the team events at the 2013 Reebok CrossFit Games! Follow along at for those of you who can’t make it down to Southern California!

Posted in Rocklin Crossfit Blog

Workout of the Day, July 25, 2013


Find 2 rep max Front Squat


Teams of 2:

**Complete each couplet before moving to the next

2 Rounds of:

1000m Row

100 Sit Ups

20 Db Thursters (50/35)

20 Hip Pops

40 Wall Ball

40 Push Ups


4 x T Prone Iso/ Superman Holds

Posted in WOD

Workout of the Day, July 24, 2013


5×3 Power Cleans



“Death by Barbell” 135/95

5 RFT:

15 Dead Lifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerk



5x12sec L Holds


Our Masters Games competitors, Terri Foster and Lynn Hunter, are in their second day of competition!! You can watch and follow along on the live stream by going to

Posted in WOD

Workout of the Day (Tuesday, July 23, 2013)


5×3 Clean Pulls

3×20 Ball slams



12 Minute AMRAP

250 M run

10 Plate burpees (45,25)

20 Double unders



50 Shoulder taps


Monters of Massage will be in tonight from 5-7, there are still spots left. Sign up at the front desk to reserve a spot.

Posted in WOD

Monsters of Massage

The Monsters will be in the house tomorrow, Tuesday July 23! Sign up sheet is at the front desk!

Posted in Rocklin Crossfit Blog