Monthly Archives: October 2013

Workout of the Day (Thursday October 31, 2013)

Technical:
5 x 3 Squat Cleans

Metabolic:

Partner WOD

4 Rounds for time:

400m Plate carry (55/35) – Change as needed

10 Lateral Hurdles Over Partner – each (partner is holding prone iso)

15 Partner Sit Up Passes with Med Ball

10 Partner Push Ups (slapping hands between reps)

Stabilization:

5 x 12s “L” Holds

 

 

 

Posted in WOD

Workout of the Day (Wednesday October 30, 2013)

Technical:
5 x 4 Thrusters

Metabolic:
“Grace”
30 Power Clean and Jerk 135/95

Cool Down:
1000 m a Run/Row

Posted in WOD

Workout of the Day (Tuesday October 29, 2013)

Technical:
5 x 3 Power Cleans

Metabolic:
Five Rounds of:
7 Cleans 155/115
14 Toes to Bar

Stabilization:
HSPU or Ring Dip Practice

Monsters of Massage is in Tuesday between 5-7, sign up at front desk, spots are limited!

Posted in WOD

Tom from Monsters of Massage will be here tomorrow, October 29, from 5-7! Sign Up at the front desk. :)

Posted in WOD

Workout of the Day (Monday October 28, 2013)

Technical:
5 x 3 Push Press

Metabolic:
100 Calorie Row
100 Wall Ball
100 Burpee to a Target at least 6″ above max reach

Stabilization:
7 x 1 Weighted Pull-ups

Posted in WOD

Open gym cancelled for Sunday, sorry

Posted in WOD

Workout of the Day (Friday October 25, 2013)

Technical:
7 x Power Snatch + Hang Snatch (no dropping bar to reset after power snatch)

Metabolic:
21, 15, 9 of:
Alternating OH Lunges 95/65 (scaling option are front rack, back rack and if still cannot perform proper form and function, then lighter load)
Deficit HSPU
400 m Run

Stabilization:
75 Toes to Bar

Posted in WOD

Theft

Pretty disappointed in the people that are taking our tools and supplies for granted…  With all the people we have in here, I guess it’s bound to happen.  But, for the people that are in need of specific mobility items to help not only performance, but to help an acute or nagging injury, we are now down to just a couple of lacrosse balls.  Yes, I know it’s such a small insignificant item, it’s the principle.  I can’t tell you how many times our coaches have helped individuals with injuries and simple mobility, it’s on a daily basis someone new is introduced to the benefits of lengthening musculature.  That doesn’t mean to take the tool home.  Leave it for the gym and your fellowship.  They are easy and ridiculously cheap to purchase.  In fact, we even have them here for sale.  Perhaps they are accidentally falling in your gym bag, that’s understandable, but please just bring them back… Allow others’ to gain the experience of working on mobility and increase performance.  Bring them back, no questions asked.  Thank you.

 

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Posted in Rocklin Crossfit Blog, WOD

Workout of the Day (Thursday October 24, 2013)

Technical:
5 x 3 Snatch Balance

Metabolic:
5 x 100m sprint every 45 seconds

Then:

10 min AMRAP of:

30 Double Unders

10 DB Snatch (60/45)

10 Wall Ball

End with:

5 x 100m sprints every 45 seconds

 

Stabilization:
3 minutes of hollow position holds/rest as needed in superman

Posted in WOD

Workout of the Day (Wednesday October 23, 2013)

Technical:
5 x 3 Touch n Go Snatch

Metabolic:
15, 12, 9, 12, 15 of:
Power Snatch 95/65
Bar Facing Burpees
Ball Slams 20/15

Stabilization:
30 Strict Toes to Bar

Posted in WOD