WOD May 21st
Strength: Tabata Air Squats
WOD:
21-18-15 of:
– Shoulder to Overhead 115/75
– 100 Ft. KB Farmers Carry 53/35 between sets of 21-18-15
Core: 30 V ups For Time
Captain America at Regionals!
After 3 very long, hot and difficult days, CrossFit StompinGround’s Owner and Coach Jake Neubauer (Captain America) finished in 15th Place at the Nor Cal Regionals!
-Sporting a new nickname (Captain America) given to him by the host of the Competition, Jake suffered through a grueling 6th workout to finish 1st place in his heat and 9th overall, which gave him 3 top 10 finishes for the weekend!
We are all so proud of Jake, His success and representing our community CrossFit Box.
Nor Cal Regional Update
After a Grueling 2nd Workout, Jake finished the day in 18th place! Good Finish to the 1st day!
Other Notable Results:
– Blair Morrison is in 3rd Place going into day 2
– Rocklin CrossFit Team 1 is in a tie for 1st Place
– Rocklin CrossFit Team 2 is in 21st
– CrossFit East Sacramento is in 5th Place
Nor Cal Regionals Update
Day 1 Update Post 1st Workout:
Jake Neubauer:
Jake pr’d HUGE on DIANE!! with a time of 2:44 (beat half the guys in the first placed heat)
He is sitting in 10th Place after Event 1
Other Individuals:
Blair Morrison (Crossfit Anywhere) is in 5th place after Event 1
Local Teams:
Rocklin Team 1 got 1st place in Event 1
Rocklin Team 2 got 25th in Event 1
East Sac Crossfit Team got 6th place in Event 1
* More to come later tonight
Schedule 5/17-5/20
There are some schedule changes due to the Norcal Crossfit Regional happening this weekend. Today’s schedule is as normal. Thursday Morning is normal, and Thurs night there is an OPEN GYM from 530 pm to 730 pm (try to get there no later than 630 and Melissa will be there to direct you) There is also an On Ramp class from 630 pm to 730 pm. Friday there are a couple morning classes (dont be afraid to sign up and earn your weekend with a morning WOD) Sat-Sunday the gym will be closed. I apologize if this causes an inconvienence. If you guys are available and don’t mind the drive, the NorCal Regional is being held in San Jose at the Santa Clara Fairgrounds. You should come out and watch the fittest of NorCal battle it out for a spot to the CrossFit Games. This should be an exciting weekend. I could use all the support I can get. You guys are awesome and keep up the good work!
5/16/2012
8min to get 3rm overhead squat
3 rounds:
30 front squats 115/75#
15 t2b
15 lateral box jumps
WOD May 15th
Strength: 8 min to establish a 3 Rep Max of Push Press
WOD:
500 Meter Row
15 Burpee Box Jumps
100 Meter KB Farmers Carry 53/35
20 KB Swings 70/53
15 Burpee Box Jumps
200 Meter Run
WOD May 14th
Please Keep your Thoughts and Prayers for the missing Sacramento Fire Dept. Engineer Bill Porter. He has been missing since Wed and the search is still on and will continue until he is found. Bill would of helped any of us in need and today he simply needs your prayers and thoughts to go out to the search effort and to his family. Please Bring him home boys!
Strength: 4×5 Front Squats (Rest 45 Seconds between Sets)
WOD:
“Wild Bill”
1 Round for Time of:
600 Meter Row
60 Wall Balls
60 Pullups
CORE: 60 Russian Twists
5/13/2012
STRENGTH: MAX WEIGHT SLED PUSH 1 LENGTH
WOD:
EMOM FOR 5 MIN
15 HR PUSHUPS
FOR THE REMAINING TIME IN EACH MINUTE MAX REPS AIR SQUATS
REST 2 MINUTES
“DIANE”
21-15-9 REPS
DEADLIFT 225/135#
HSPU
CORE: 40 PALTE SIT UPS 45/25#
5/12/2012
4X3 Push Press – heaviest possible, rest 60 sec.
Conditioning
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups
CORE: 30 strict T2B