Category Archives: WOD

Mobility to get you ready for 17.1!

Open 17.1 Announcement and Requirements/Standards

GOOOOOD Morning!  So, the first event has been announced!  It’s one of a classic Open style workout, turn the brain off and move.  It’s only gonna as hard as you make it.  We will be running 12 person heats and will be running heats every 25 min.  Heat Sign up sheet will be at the front desk.  For standard sake, when you perform the workout, scaled or RX, you will need a judge to ensure and uphold the standards of movements and the flow of the workout.  More information will be provided tomorrow morning.

 

 

OPEN WEEK 1
17:00 PT, THURSDAY, FEB. 23 THROUGH 17:00 PT MONDAY, FEB. 27
WORKOUT 17.1 Rx’d
(Ages 16-54)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
NOTES
Prior to starting this workout, each athlete will need to create a
long straight line on the floor and place their box on the center
of that line. This workout begins with the dumbbell resting
on the floor and the athlete standing tall. At the call of “3, 2,
1… go!” the athlete will reach down and begin the dumbbell
snatches, alternating arms after each repetition. Once all reps are
complete, they will move to the box and perform 15 burpee box
jump-overs, then move back to the snatch, etc. In each round the
number of repetitions of the snatch will increase. This workout
ends when the feet land on the ground on the other side of the
box on the final rep.
Every second counts in this workout. The athlete’s score will be
the time it takes to complete all 225 repetitions. Time will be
recorded in full seconds. Do not round up. If the athlete finishes
in 10:32.7, their score is 10:32. There is a 20-minute time cap. If
they do not finish all 225 reps before the time cap, their score will
be the number of reps completed.
TIEBREAK
If all 225 reps are completed within the time cap, there is no
tiebreaker for this workout. If all 225 reps are NOT completed
within the 20-minute time cap, your score will be the total
number of reps completed, with ties being broken by the time
of completion of your last full set of burpee box jump-overs. At
the end of each set of burpee box jump-overs, time should be
marked and recorded for score submission. In the case where
two athletes have completed the same number of reps, the
athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not
in time remaining. If you are using a countdown timer, you must
convert to elapsed time before reporting your score. For this
reason, it is recommended you set your clock to count up.

 

OPEN WEEK 1
Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled:
(Ages 16-54):
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Workout of the Day (Friday February 24, 2017)

Technical:

3 x 5 Back Squats @ 85%

Metabolic:

800 m Run
-2 min Rest-
800 m Run
50 Front Squats 95/65
50 Russian KB Twists 32/24 kg

Stabilization:

HS Practice

The Open starts tonight at 5:00 pm!

 

 

Meghan Thomas, MD, is competing in the CrossFit Games Open for a third time. Thomas, 50, is a family-practice physician in Scotts Valley, California.

“I’m not a competitive person by nature,” she says, “but competing in the Open allows me to try to push myself a little bit harder to compete with my friend, or have my friend push themselves a little bit harder to compete with me.”

Register now to be a part of the fun.

 

If you’re still on the fence about it, DON’T BE!  The workouts in the gym programming are typically WAY harder than the Open Programming.  So, don’t be scared, join our community and see what you can do and embark upon this journey with your friends.

 

Once you register for the Open, make sure you add yourself to the Rocklin CrossFit Honey Badger Team!!!!!

Workout of the Day (Thursday February 23, 2017)

Technical:
5 x 3 Cleans
Metabolic:
Buy in: 800m Run
4 Rounds of:
10 Oh Plate Lunges (55/35)
10 Pull-ups
10 Def. Push-ups on Plates
Buy out: 800m Run
Stabilization:
30 Partial TGU

Workout of the Day (Wednesday February 22, 2017)

Technical:

 

5 x 4 Front Squats

 

Metabolic:

 

500 Double Unders

*EMOM Perform 3 BW Front Squats

 

Stabilization:

 

50 Toes to Bar as fast as possible

 

if you have not done so already, SIGN UP for the CrossFit Open!!! Saturday’s are gonna be off the hook with energy, see what the community is all about and participate!!!

Workout of the Day (Tuesday, February 21, 2017)

Technical:
Heavy Double Dead Lift

Metabolic:
500m Row
30 Dead Lifts 225/155
Rest 2min.
500m Row
40 Box Jumps
Rest 2min.
500m Row
50 Wall Balls

Stabilization:
50 Ring Dips

Workout of the Day

Technical:

5 x 3 Back Rack Thrusters

Metabolic:

10 min AMRAP:

3, 6, 9, …

Power Clean to OH 115/80
Burpee Over Bar

Stabilization:

50 Pistols

Workout of the Day (Friday February 17, 2017)

Technical:

Establish a Max Snatch (anyhow)

Metabolic:

Open 12.1

Complete as Many Burpees to 6″ Target as Possible in 7 min

Stabilization:

100 AbMat Sit-ups with PVC Pipe on Back Rack

 

and 7 years ago today was the very start of RCF!! You all have been through some major ups and downs and so have us. BUT it’s YOU that is what makes us a family. Through thick and thin, you all are the heart of what Rocklin CrossFit really is!!! THANK YOU!! :))

Workout of the Day (Thursday February 16, 2017)

Technical:

 

5 x 2 Back Squats @ 85-90% of 1RM

 

Metabolic:

 

Complete Five Rounds of:

 

10 Alt Back Rack Lunges 135/95

10 Alt DB Power Snatch 50/35

10 Box Jump Overs

1 min REST

 

Stabilization:

 

Get upside down and practice some hand stands/HSPU/Handstand walking

 

Reminder, this Saturday mobility session is… MID BACK!!!