Category Archives: WOD

Workout of the Day (Tuesday, January 17, 2017)

Technical:
5×3 Snatch Grip Push Press

Metabolic:
3 Rounds for Time:
15 Dead Lifts 185-225/135-155
15 Bar Facing Burpees

Stabilization:
5x 15sec. Hollow Holds

Workout of the Day (Monday January 16, 2017)

Technical:

5 x 2 TnG Power Snatch

Metabolic:

Seven Rounds of:

3 Power Snatch 115-155/75-115
6 Back Squats
9 Toes to Bar

Stabilization:

200 Double Unders (high level folks, try for 2×100. Next level is 4×50. If learning, practice for 4 straight minutes)

Workout of the Day (Friday January 13, 2017)

Technical:

5 x 3 Power Clean to Push Jerk (focus is on transitional speed)

Metabolic:

7 min AMRAP:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerks 12 reps
12 Toes-to-bar
15 reps
15 Toes-to-bar
18 reps
18 Toes-to-bar
… continue for 7 minutes

Stabilization:

5 x 10 secs KB Hot Potato

Workout of the Day (Thursday January 12, 2017)

Technical:

5 x 3 Split Jerk
5 x 10 Ball Slams

Metabolic:
Minutes 1 – 4
400m Run
4 – 5 Rest
Minutes 5 – 15
Max effort for 1 minute on each movement (2 Rounds)
Deadlifts (185/135)
Push-ups
Row
Sit-ups
Rest
15 – TBD
400m Run

Stabilization:
Handstand Practice

Saturday’s Mobility Class is on the Schedule, follow the link here!!

https://clients.mindbodyonline.com/classic/admmainclass?fl=true&tabID=105#an4

 

Cost is just $10, this week’s focus is the foot/ankle/lower leg.  So, need to improve function due to tight ankles on Pistol Squats?  Had a history of plantar fasciitis? Or just simply run a lot or want improved lower leg function? Sign up for this week’s mobility class.  Again, it’s only $10, that’s WAY cheaper than a co-pay!

Workout of the Day (Wednesday January 11, 2017)

Technical:

 

5 Sets of 2 Front Squat + 1 Shoulder to OH (not to be confused with a thruster on 2nd rep, 2 distinct movements)

 

Metabolic:

 

50 Wall Ball (Buy-in)

Then Four Rounds of:

50 Double Unders

12 Shoulder to OH 115-155/75-115

 

Stability:

 

50 Strict C2B Pull-ups

Rocklin CrossFit and Active Health Mobility

Well, the mobility class on Saturday was a great success and heard a lot of great things.  So, as requested, we will be running a mobility class each Saturday.  Now, to help with more one-on-one and specific drills, we will only have 12 spots available each week.  It will only be $10 a drop-in to help cover Dr. Joe Cooperman DC’s time and expertise.  So, sign up on mindbody and get mobile!!

 

Mobility Class Rocklin CrossFit

 

Why is mobility important?

Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture and positions. Mobility training can alleviate ‘everyday’ aches and pains as well as improve our body awareness. More controlled range of motion = better power output, better power output = improvement in fitness.

 

What is the difference between mobility and flexibility?

Flexibility refers to the ability of your soft tissue (muscles) to stretch. Mobility, on the other hand, is a term for the many elements that contribute to movement with range of motion, including restricted muscle tissue, joints, the joint capsules, and motor control.

A person with great mobility is able to perform functional movement patterns with little to no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility.

 

What to expect

We will be going over basic conditions people tend to “just live with” such as, plantar fasciitis, knee pain, hip pain, low back pain, shoulder impingement, neck pain, tennis/golfers elbow, wrist pain…the whole shebang. We want you guys to have a basic understanding as to how your body works and how to improve to deal with these aches and ailments. Remember, we love you; we care about your health, as should you.

 

Saturday January 14, 2017

This week we will be focusing on the foot, ankle and lower leg. So for those of you who seem to have stiff and sticky ankles, chronic issues of the lower extremity… this one is for you! We will assess range of motion, improve it, and then assess the stability of those joints to help clean up the mechanics.

 

Workout of the Day (Tuesday, January 10, 2017)

Technical:
5×2 Hang Power Clean

Metabolic: from regionals 2012
2000m Row
50 Pistol Squats
30 Hang P. Cleans (225/135)

Stabilization:
30 Strict T2B

Workout of the Day (Monday January 9, 2017)

Technical:

5 sets 2 + 2 Muscle Clean + Thruster

Metabolic:

5 min AMRAP:

10 Hang (squat) Clean 115/75
10 Box Jumps 24/20″

-2 min Rest-

5 min AMRAP:

10 Thrusters 115/75
10 Pull-ups

Stabilization:

4 x 5 KB Bottom Up Press

Workout of the Day (Friday January 6, 2017)

Technical:

5 x 3 Power Snatch
WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
Stabilization:

50 Toes to Bar