Monthly Archives: February 2014

The First Opens Saturday!

To help avoid the chaos and to keep some sort of structure so you don’t end up wasting a whole morning/afternoon, I’ve got a “Heat Time Sign Up Sheet” for you guys.  I’ll be here around 0745 to open up and start getting things set up for the day. It will be your responsibility to warm-up and find someone to judge you.  Of course I will help in any way I can with suggestions and strategies.  Heat times will be every 15 minutes starting at 0830.  It is a 10 minute WOD and this will allow a 5 minute transfer/staging time.  So, if you are planning on performing 14.1 at 0900, arrive at least at 0815 to adequately warm-up!  In order to help each other out, if you are performing the WOD, PLEASE help judge the next heat.  Thank you very much!  The Sign up sheet will be at the Front Desk.  You may use any rope of your liking.  As a reminder, the WOD is:

 

10 Min AMRAP:
30 Double Unders

15 Power Snatch 75/55 (65/45-Masters over 55 years)

 

Lastly, for the Duration of the Opens, we are running a “Recovery” sale on both Proanox Biogenesis and Progenex protein line.  Proanox will be $20 OFF and Progenex protein will be $10 OFF!  Limit three (3) per person per brand.

 

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Posted in Rocklin Crossfit Blog

Workout of the Day (Friday February 28, 2014)

Technical:
3 x 20 Ball Slams
5 x 3 Front Squats

Metabolic:
30 Front Squats 155/105 (should be able to complete in no more than 3 sets to accomplish 30)
60 Burpees OverBar (for today’s burpees, hips do not need to be open nor clap while clearing the bar)

Stabilization:
5 x 20 Unbroken Air Disc Squats

Remember, Saturday is closed for classes, but we will be running HEATS all morning to knock out the Opens WOD 14.1, which is a repeat of the very first Opens WOD:
10 min AMRAP:
30 Double Unders
15 Power Snatch 75/55

Posted in WOD

Team Opens Scores

Alright guys, the day is here!  If you haven’t signed up for the Opens yet, DO IT!!!!  You’ll regret not doing it, again, it’s just you going against yourself, what are you afraid of???  Make sure on your set up, you assign ROCKLIN CROSSFIT as your Affiliate and select GRASSHOPPERS as your Team to help earn scores and send another team through to the Regionals.  Again, make sure you register as ROCKLIN CROSSFIT and GRASSHOPPERS for you team.  If you’ve already registered, double check you followed those steps and get ready for some training!!!

 

Dominate Today :)

Posted in Rocklin Crossfit Blog

Workout of the Day (Thursday February 27, 2014)

Technical:
5 x 3 Push Press

Metabolic:
6 Rounds or 12 min:

5 DB Ground to OH (55/35)

10 Wall Ball

15 Cal Row

Stabilization:
100 Partner Med Ball Trunk Rotations

Posted in WOD

Workout of the Day (Wednesday February 26, 2014)

Technical:
5 x 3 “Barski” Cleans

Metabolic:
Three Rounds:
30 Shoulder to OH 135/95
100 Double Unders

Stabilization:
50 Pistols

Opens are coming!!! Sign up, if you have taken the Judges Course, please let me know, I would like to get a list of people that have taken it!!! Thank you.

Don’t forget to help support Megan! She needs help in her fundraiser to earn money for Track uniforms!!! Only $20 can change her season, please help!!!!

Posted in WOD

Please help clothe our local Track and Field Team!!

Megan Magorka is a freshman at Roseville High and on the Track Team.  They are in need of some new uniforms and are running a fundraiser to help.  All proceeds go to support our future track star and high school, please lend a hand and show your support.  Contact myself or Megan directly with any questions.  Thank you! #:)

 

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Posted in Rocklin Crossfit Blog

Workout of the Day (Tuesday February 25, 2014)

Technical:
5 x 6 Touch n Go Power Clean to OH (focus on the speed of transition)

Metabolic:
2 min AMRAP
1 min Rest
3 min AMRAP
1 min Rest
4 min AMRAP
1 min Rest
5 min AMRAP
1 min Rest
Starting over from the beginning each time of:

10 Burpees
20 Thrusters 75/55
30 SDHP 75/55
40 Lateral Jumps Over Bar (two footed jumps, no step overs)
50 Air Squats

Stabilization:
20 Heavy Partial Turkish Get-Ups

Opens start this Thursday!! Saturdays will be heats of the Opens wod from 8-12. You will be responsible for your own warmup process, for it will not be a class. For those of you that want to do the Opens on a different day, due to the classes being impacted in the evening, no body will be allowed to perform the Opens before 7:00 pm on Thursdays. Sorry for the inconvenience, but it created several issues last year.

For those of you that have zero interest in the Opens, we are working on getting our Roseville spot manned to run classes on Saturdays for the duration of the Opens!!

Posted in WOD

Workout of the Day (Monday February 24, 2014)

Technical:

5×3 Back Squat

 

Metabolic:

3RFT:

20 Pull Ups

20 Push Ups (Studs do Ring Dips)

30 KB Swings (24/16)

2min. Rest

 

Stabilization:

100 Seated Twists

 

 

Posted in WOD

Workout of the Day, Friday, February 21, 2014

Technical:

5×2 Squat Clean Thrusters

 

Metabolic:

21, 15, 9, 15, 21

KB Snatch (24/16)

KB OH Lunges

KB Goblet Squats

 

Stabilization:

5x12sec. Hot Potato

Posted in WOD

Workout of the Day (Thursday February 20, 2014)

Technical:
3 x 8 Front Squats – final set should be at 75% of max or greater

Metabolic:

Kristin P’s 24th Bday WOD

3 Rounds:

24 Burpee Box Jumps (24/20)
24 Alt Pistol Squats
24 Double Unders
*Every 3 minutes, run 250m

Stabilization:

75 Toes-to-Bar

Posted in WOD