Rocklin Crossfit http://www.rocklincrossfit.com Tue, 21 May 2013 19:45:56 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Regionals and other info… http://www.rocklincrossfit.com/2013/05/regionals-and-other-info/ http://www.rocklincrossfit.com/2013/05/regionals-and-other-info/#comments Tue, 21 May 2013 19:45:56 +0000 gary http://www.rocklincrossfit.com/?p=4743

 

Think about what you’re doing and what you’re actually trying to accomplish!

 

For those of you coming to show your support at Regionals, here’s a couple things to remember and bring, for one, don’t expect things to necessarily be there, I’m not too sure about the proximity of the venue to local stores or anything, so please come prepared.

Chairs

Sunscreen

Food

WATER

Hats

RCF Swag

and of course, you’re loud enthusiastic voice!!!

 

The days will be a bit long and should be rather hot, so make sure you bring your food and water!

 

Lastly, if you weren’t able to snag one of the Reebok Regional shirts, we’ve got some other ones coming Wednesday!!!

 

IMG_2323[1]

 

 

]]> http://www.rocklincrossfit.com/2013/05/regionals-and-other-info/feed/ 0 Workout of the Day (Tuesday, May 21,2013) http://www.rocklincrossfit.com/2013/05/workout-of-the-day-tuesday-may-212013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-tuesday-may-212013/#comments Tue, 21 May 2013 13:35:25 +0000 gary http://www.rocklincrossfit.com/?p=4741 Technical:

5×3 Touch and Go Power Snatch

 

Metabolic:

5 Rounds:

10 K.B. Snatch

30 Double Unders

10 Alternating Pistols

 

Stabilization:

100 Seated Twists

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-tuesday-may-212013/feed/ 0 Workout of the Day, Monday, May 20, 2013 http://www.rocklincrossfit.com/2013/05/workout-of-the-day-monday-may-20-2013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-monday-may-20-2013/#comments Mon, 20 May 2013 13:43:56 +0000 gary http://www.rocklincrossfit.com/?p=4722 Technical:

Max Back Squat

 

Metabolic:

5 RFT:

30 Wall Balls

400m Run

 

Stabilization:

100 Partner MB Sit-Ups

 

Happy Birthday to Michelle, who does so much for all of us and the gym!!!!

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-monday-may-20-2013/feed/ 0 Workout of the Day, Friday, May 17, 2013 http://www.rocklincrossfit.com/2013/05/workout-of-the-day-friday-may-17-2013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-friday-may-17-2013/#comments Fri, 17 May 2013 13:49:13 +0000 gary http://www.rocklincrossfit.com/?p=4699 Technical:

Max Behind the Head Split Jerk

 

Metabolic:

30 Burpee over Bar (buy-in)

Then:

3 RFT:

10 Box Jump Overs (24″/20″)

3 Cleans @ 80% 1RM

10 Chest to Bar Pull Ups

3 Cleans

 

Stabilization:

50 Ring Dips

 

Open gym on Saturday will not start until 12:30pm! Thank you

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-friday-may-17-2013/feed/ 0 Workout of the Day, Thursday, May 16, 2013 http://www.rocklincrossfit.com/2013/05/workout-of-the-day-thursday-may-16-2013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-thursday-may-16-2013/#comments Thu, 16 May 2013 12:34:26 +0000 gary http://www.rocklincrossfit.com/?p=4679 Technical:
5 x 2 Thrusters

 

Metabolic:

Teams of 4 will do a 20 min AMRAP of:

 

60 Ball Slams (20/15)

60 Group Hot Potato

*If ball or feet touch ground, take 10 reps away

60 Ball tosses over Pull-Up Bar

*Other two people hold Push-Up Position

400m Group Run

 

 

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-thursday-may-16-2013/feed/ 0 Workout of the Day, Wednesday, May 15, 2013 http://www.rocklincrossfit.com/2013/05/workout-of-the-day-wednesday-may-15-2013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-wednesday-may-15-2013/#comments Wed, 15 May 2013 13:54:25 +0000 gary http://www.rocklincrossfit.com/?p=4636 Technical:
Max Clean (anyhow)

 

Metabolic:
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull Ups

 

Stabilization:
50 Pistol Squats

 

Proshop:

A couple of you guys, Scott M. and Jeff W., were asking recently about the Under Armour Core Shorts Pro… Instead of them coming in July, they came yesterday!! We have them at our Rocklin location.  For those of you that do not know what I’m talking about… It’s a hyper compression short that aides very well in a deep squat with the springiness of getting up.  It of course has the characteristics of a compression garment as well, only better.

 

We also just received our Regionals shirts.  Match the team and wear the same stuff to help show your support.  They are Reebok shirts and ONLY $35!!! Probably the cheapest item of Reebok, can’t pass it up folks.

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-wednesday-may-15-2013/feed/ 0 Reebok CrossFit Northern California Regionals http://www.rocklincrossfit.com/2013/05/reebok-crossfit-northern-california-regionals/ http://www.rocklincrossfit.com/2013/05/reebok-crossfit-northern-california-regionals/#comments Tue, 14 May 2013 18:01:33 +0000 gary http://www.rocklincrossfit.com/?p=4622 Well, the LARGEST Nor Cal event is fast approaching.  The 2013 Reebok CrossFit Games NorCal Regional is Memorial Day Weekend at Sonoma County Fairgrounds.  In light of most of our coaches participating on the teams, we unfortunately have to shut down the gym for that Saturday and Sunday, May 25 and 26th.  Tickets are still on sale for spectating and showing your colors at https://events.cuetoems.com/cf_norcal/OnlineTicketSales.aspx.  These events are incredible!  Not only will both our teams and Lynn Hunter (individual) be competing, but THE FITTEST in Nor Cal and some of the fittest worldwide will be throwing down!  It’s only $40 for the three day ticket and it’s a new venue this year.  As previous spectators and competitors can attest, it’s an epic weekend!

 

Here are the Team WOD’s:

 
2013_RegWorkoutsGraphic_Team

]]> http://www.rocklincrossfit.com/2013/05/reebok-crossfit-northern-california-regionals/feed/ 0 Workout of the Day (Tuesday, May 14, 2013) http://www.rocklincrossfit.com/2013/05/workout-of-the-day-tuesday-may-14-2013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-tuesday-may-14-2013/#comments Tue, 14 May 2013 13:41:32 +0000 gary http://www.rocklincrossfit.com/?p=4619 Technical:

5×2 Push Jerk

 

Metabolic:

5 Rounds of:

9 Push Press (115,75)

12 burpee over bar

15 air squat jumps (onto plate)

 

Stabilization:

25 wall walks

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-tuesday-may-14-2013/feed/ 0 Monsters of Massage!!! Tuesday from 5-7, call to reserve a spot! http://www.rocklincrossfit.com/2013/05/monsters-of-massage-tuesday-from-5-7-call-to-reserve-a-spot/ http://www.rocklincrossfit.com/2013/05/monsters-of-massage-tuesday-from-5-7-call-to-reserve-a-spot/#comments Tue, 14 May 2013 01:30:16 +0000 gary http://www.rocklincrossfit.com/?p=4614 http://www.rocklincrossfit.com/2013/05/monsters-of-massage-tuesday-from-5-7-call-to-reserve-a-spot/feed/ 0 Workout of the Day, Monday, May 13, 2013 http://www.rocklincrossfit.com/2013/05/workout-of-the-day-monday-may-13-2013/ http://www.rocklincrossfit.com/2013/05/workout-of-the-day-monday-may-13-2013/#comments Mon, 13 May 2013 15:21:46 +0000 gary http://www.rocklincrossfit.com/?p=4580 Technical:

6x Clean Complex

 

Metabolic:

21, 15, 9 Cleans (155/95)

Begin each round with 100 Double Unders

 

Stabilization:

5x15sec. Seated Hot Potato

 

Monsters of Massage will be here tomorrow, May 14th from 5-7pm! Please use the sign-in sheet at the front desk.

]]> http://www.rocklincrossfit.com/2013/05/workout-of-the-day-monday-may-13-2013/feed/ 0