Benchmark Strength and Conditioning

Family is Everything! Huge Thank You to Juliana Williams Photography for capturing such a great moment! @benchmarkstrong @juliannawilliamsphotography @holidays

Auburn Bike Park today! This place is a ton of fun! Thanks to everyone who made this place possible! Phase 2 is underway. Please go to their website and donate so we can have even more fun! Get outside and use your fitness people! Train hard and reap the benefits!!! Thanks to @ride_b.s.c for keeping my bike tuned in so I can keep shredding!!! I wonder what the new Transition Sentinel would be out here? Hmmmm? @transitionbikes @benchmarkstrong @ride_b.s.c @assaultfitness @auburnbikepark @fullflowsuspension @mtb_norcal @shift_adapt @startingstrength @mtb

Get outside! Get out there and soak up some sun. Being in the sun boosts the production of Vitamin D and your endocrine system. The things that make you feel good and keep your immune system strong! A shout out to all of our Benchmark family who are getting after it through our online programming! If you are interested in our online programming, please DM me. Please remember, even when we are out on the trails to use the CDC guidelines and practice social distancing. Let’s help to keep our trails open so we can keep our minds clear and bodies healthy! And if you need your bikes fixed, repaired, and kept up and rolling, go see Brad and Tyson at @ride_b.s.c! I won’t take my bike anywhere else! #ridebsc #benchmarkstrong #mtblife #lifechanger #mountainbiking #strong #rideyourbike #granitebay #riprow

The things that matter most! My Family! Nothing could ever replace the lives of my life. My incredibly beautiful and supportive wife and our growing Magnus! The sweetest, independent, ball of energy and love I’ve ever known! This is my why?#family #boogums #magnusmommy #forgingahead #benchmarksrong

This last weekend I got to participate in @leelikesbikes skills clinic. All I can say is this guy truly likes bikes and if you are looking to improve your skills on your mountain bike, Lee is the man!!! Professional, attention to detail and just a rad human being! Big shout out to @brad_winter67 and @snacks7244 at @ride_b.s.c for making this happen! @riprow will be in the gym soon!!!

Congratulations to Breanna Winter on winning the Race of Champions at the USA BMX Grand Nationals last week! We have had the honor of working with this beast for the last year and can’t wait to see what the future holds! @ride_b.s.c @benchmarkstrong @breannawinter4 #usabmx #mtb #strengthandconditioning #bmxtraining #hardworkpaysoffs #mtbtraining

This is George. He just spent the last week on Shasta Lake wake-boarding. I don’t know many 58 year olds who jump wake to wake and even beyond! George said every day he felt solid and confident on the board. Training is about being prepared for anything life throws at you. It also make the things you love to do better! Be like George! #benchmarkstrong #fitover40 #strong #wakeboarding #fitness #50isthenew30 #rosevillefitness #oldguysrule @ Benchmark Strength and Conditioning

Dr Jon is the best in the business! Couldn’t imagine going anywhere else for my families dental needs!

Always a solid Saturday crew! Great work today! #benchmarkstrong #teamsaturday #mtb #fitness #strong #powerlifting #mountainbiking #bestinroseville @ Benchmark Strength and Conditioning

Natalie Corona WOD and 5:30 Friday cancelled - https://mailchi.mp//natalie-corona-wod-and-530-friday-canc

Couldn’t possibly be more proud of this young man! Last night Ryan graduated from the Sacramento Fire Academy, Class 18-1. I firmly believe Ryan was born for this job. Honor, Courage, and Devotion to Duty are the core values of this institution and Ryan epitomizes them all. We at Benchmark Strength & Conditioning are beyond proud of you wish you a safe and exciting career!!! #benchmarkstrong #fitness #powerlifting #sacramentofiredepartment #firefighter #sacramento #proudofyou

Nothing says Monday like thrusters!

Hey Benchmark family! The schedule for Thanksgiving week is as follows. Wednesday- Normal class times. Thursday- Closed for Thanksgiving. Friday- Only 10am class with the one and only, Dan Muñoz! Saturday- 9am with the queen of pain, Marissa Shmatovich!... We wish you all a Happy Thanksgiving!!! See more

Monday=Tabata!!!

Saturday madness!

Closing out the week with a doozy!

Bunch of sweaty, hard charging animals!!!

We will be closed Monday for Labor Day. Get outside, enjoy your fitness, or enjoy some recovery time! #benchmarkstrong #strong #laborday #powerlifting #mtb #fitness #sleepin

Sundays are for getting outside! The crew took an amazing hike up to Lake Clementine! Fitness isn't just for in the gym, it's for life. . . . #benchmarkstrong #family #gym #fitness #strong

Check out some of the awesome things Coach Liz is doing! . . . .... . #benchmarkstrong #gym #business #awesome #lift See more

Gym will be closed Saturday because they're repaving the parking lot! Back to normal schedule Monday! What're you gonna do with your day off? . . . .... . #benchmarkstrong #gym #business #dayoff #fun See more

Have a safe and happy 4th everyone! . . . .... . . #benchmarkstrong #4thofjuly #merica #fireworks #happy See more

Thursday squad . . . #benchmarkstrong #gym #goals #squad #fitfam

Mondays, right?! . . . .... . . . #benchmarkstrong #monday #roseville #gym #workout See more

This #tbt we'd like to highlight two of our BADASS ladies: @g_saelee and @rn_4bblz . Both of them competed in some rad competitions this last month. Liz was at USAPL Santa Cruz Barbells on the Boardwalk. Gen was at the US Police and Fire Championships! .... Liz took best lifter and qualified for Nationals! . Gen took first in her weight class and hit a meet record in deadlift! . We are so proud of both of these ladies. If you don't follow them you should. . . . #benchmarkstrong #gwpl #morefemalestrength #awesome #womenwholift @ Benchmark Strength and Conditioning See more

Happy Father's Day to all our rad dads out there. . . . .... . . #fathersday #belated #benchmarkstrong #generations #awesome See more

Now back to our regularly scheduled programming . . . . .... . . . #benchmarkstrong #gym #business #roseville #strong See more

Happy PATurday . This is my last post, so I'm gonna make it count. .... You ask, but what has Ted done for you? Well, after I retired, I started going to the gym four days a week and, during the past three years, have emphasized both fitness AND strength. Well, during that time, my 1 rep max for a back squat has improved from 120 lbs. to 230 lbs. During the past year, my 1 rep max for the deadlift has improved from 210 lbs. to 260 lbs. and my bench press has improved from... 145 lbs to 158 lbs. Honestly, at my age, I never expected to get stronger, but, the results are there. Fitness? Well, core strength, aerobic capacity are all much improved. Without a doubt, I am in the best shape of my life. . None of this has come without hard work. Ted and his coaches are phenomenal and will do everything they can to help you achieve your goals, but you have to put in the work. I like the line from the marine commercial, the few, the proud.. We’re a small community, but all are dedicated to good physical fitness and we’re fortunate to have wonderful coaches to help us stay that way. . . So let's do the work everyone! See you in class! . . #benchmarkstrong #saturday #lastpost #takeover #over See more

Alberta residents getting a taste of the barbell medicine.

Still Pat here! HAPPY FRIDAY!! . Well, after yesterday's post, you might think, all gyms are alike..good coaches and encouraging members. What’s different about Benchmark? In my mind, it starts with the owner/coach Ted Hawkins. I can say, without reservation, Ted brings it all to each and every workout we have enjoyed over the years. His 30 years of experience covers not only every aspect of strength and fitness training, but a healthy diet and human anatomy, as well. He als...o takes the time to know you and your family personally. He gets to know your strengths and weaknesses and structures your program to maximize your potential. Sure, you might be participating in a class, but it feels more like personal training. He always takes time to address your individual needs before, during and after the workout. Safety is a primary concern and Ted will go to great lengths to make sure you are performing each movement correctly, even if it means repeating over and over again until you get it. Oh, and this is not just me talking.I’ve heard it from the other members of the gym. So, no matter how well you perform, he’s always there to instruct and encourage. . . #benchmarkstrong #tedisawesome #boom #best #coach See more

Hey guys! Pat still! Let's talk exercise.... ... Until I retired at the end of 2014, I was in a high stress job, which, to some degree, contributed to my health problems. To manage my stress, I ran in the morning and, over the years, even found time to train for and complete marathons. But I knew I needed something more. My son had been working out at a crossfit gym in Roseville and suggested mom and I should give it a try. After an introduction to owner/coach Ted Hawkins, a ...discussion with him on background and goals, we joined the group for a Saturday workout. So, we thought we were reasonably fit, but that first workout convinced us we had a long way to go. Now, we might have said, Ok, we gave it a try, now let’s try something more age appropriate. The workouts were very challenging and we had heard about how crushing some of the workouts could be. We thought crossfit is for young athletes and we just didn’t fit that category. But Ted convinced us that his gym was different. Workouts would be scaled to our ability and age. Ok, we decided to give it another try. We came back the following Saturday and, you know what, Ted followed through on his promise. Gradually, over ensuing Saturday workouts, we found our fitness and mental outlook improving. Sure, we sometimes had a tough time keeping up, but with great encouragement from Ted and the rest of the Benchmark community, we continued to make progress! ..... . . . #fitness #journey #master #benchmarkstrong #new

HI INSTAGRAM! I'm Patrick Day and I am going to tell you my story! ... I believe, at one time or another, we’ve all had a life changing experience. You know, the kind of experience that makes you wake up, take notice of your lifestyle and realize you need to find a different path. Oh, not just for your own sake, but for the sake of all who love and depend on you! . Well, my experience occurred in 2011, when I suffered a stroke. Fortunately, it was relatively mild and there h...ave been few lingering effects. However, I had already experienced two previous TIA’s (warning signs), so I decided something had to change. Family to the rescue!! My two kids started with a diet intervention. Both were vegan at the time and convinced me that good health starts with a healthy diet. The change was not easy for a lifetime carnivore, but, with my wife’s wonderful support and adjustments to her diet, as well, we made the change! ... (To be continued...) . . #benchmarkstrong #health #master #change #family See more

This week we're going to do something a little different. Pat is going to be taking over out Instagram and telling his story! So look out for pieces of his testimonial over the next 4 days! . . . .... . #oldguysrule #master #benchmarkstrong #awesome #testimonial See more

MURPH 2018 is in the books. Thank you to everyone for coming out, remembering what it's about, and honoring our fallen this Memorial Day weekend. . . . .... . #challenge #murph2018 #gym #roseville #hero See more

Greater love hath no man than this, that a man lay down his life for his friends. . . #murph2018 .... . #benchmarkstrong #gym #roseville #challenge See more

Tomorrow is the day! . . MURPH starts at 9am. Potluck to follow. .... . . . . #gym #murphchallenge #benchmarkstrong #workout #hero See more

***MEMORIAL DAY MURPH*** This Saturday (May 26) our 9am class will be doing MURPH. This is a workout we do every year to honor Lt. Michael Murphy and all of our fallen soldiers. It is a challenging workout, and there will also be scaled versions so that everyone can participate. We will do a potluck style feast afterwards. BYOB and enough to share. Meat will be provided.

If you want to know what we've been up to lately, check out the link in our bio! The website is where to go for all the daily workout details, class times, and information! . . . #benchmarkstrong #press #gym #business #roseville

Nothing but PRs. . . . #benchmarkstrong #deadlift #startingstrength #lift #gym

We are SO excited for Sunday! So is this last competitor: Toni! Toni Gish . We just have to make sure her donut stash is stocked . ... What made you sign up for this meet? "I enjoyed my first meet so much that now I can’t imagine not competing." .... Is this your first one? "This is my second!" . What are you most looking forward to? "Being surrounded by a great group of people that are as crazy as I am:))." . What’s your deadlift sock style? "I don’t think I have one yet, but I do like fun socks." . What’s the one gym-related thing you can't lift without? "A barbell ...as long as there’s a barbell I shall lift! Lol" . . . Catch the action Sunday on our Instagram story! #benchmarkstrong #compete #challenge #ussf #sundayfunday See more

A favorite today! Some awesome numbers! Great job folks!!!

The wet weather kept us inside for some rowing. And Luis showed up!

This week's competitor is Sophia! She is a fierce lady inside and outside the gym and we can't wait to see what she can throwdown at the US Strengthlifting Federation Spring Challenge in April 22! . What made you sign up for this meet? "This meet has given me something to work towards. I have never had a reason to push myself to the limits." .... Is this your first one? "Yes eeeek!" . What are you most looking forward to? "Witnessing myself and other competitors crush their goals" . What's you deadlift sock style? "Ahhhh never been one to wear long socks so this will take some getting used to.. If I haaaaave to choose something cooool." . What's the one gym-related thing you can't lift without? "Music - rap, Ted’s Heavy Metal playlist, Steph’s Trap Christmas, and anything with swear words!" . . You can catch Sophia and all of the other ladies on our Instagram story next Sunday! . . . #benchmarkstrong #ussf #challenge #spring #gym See more

A lot of Rowing and carrying! Great job everyone!

Heavy squats, then RUN!!!

On Fridays we crush deadlifts! . . What's your favorite lift? .... . . . . #benchmarkstrong #gym #roseville #deadlift #strong See more

Our competitor in the spotlight this week is Kathryn! She is no stranger to competition and took home a coveted dino her last go around! We are so excited to see her compete again at the USSF (@usstrengthlifting) meet in Oakland on April 22! What made you sign up for this meet? "I signed up because at the October meet I was red flagged on my second and third back squat attempts for not being deep enough. I really want to redeem myself and greatly improve my back squat." .... Is this your first one? "This is my second powerlifting meet." . What are you most looking forward to? "I'm looking forward to the camaraderie with fellow lifters." . What's your deadlift sock style? "I just ordered new deadlift socks- purple with lightning bolts." . What's the one gym-related thing you can't lift without? "I can't lift without my lifting shoes and my berry protein shake." . This video is from her 300lb MONSTER deadlift in competition. For some more amazing competitors and for info the day of the meet keep checking out our story! . . . #benchmarkstrong #compete #ussf #challenge #awesome See more

Friday night's alright for fighting (with battle ropes ) . . . #battle #benchmarkstrong #wod #friends #friyay

In a little less than 4 weeks we have 4 kick ass ladies competing in the @usstrengthlifting Challenge in Oakland, CA! The first one up is Benchmark's newest mama bear, and resident shenanigan queen, CARLY! . "1. What made you sign up for this meet? . I guess it was seeing all of the BSC members training at the gym last year that had me chomping at the bit. Last year I couldn't compete because I was pregnant with Madalynn, so I made it a goal to compete in a strength meet of ...some sort no more than a year after she was born. Luis had also encouraged me to compete since he had the opportunity last October (and I'm not gonna lie...I was a bit jelly about that). . 2. Is this your first one? . YES! . 3. What are you most looking forward to? . Squatting heavy, watching some amazing athletes compete and bringing sexy back in my lifting singlet. . 4. What's you deadlift sock style? . Colorful, profane, or colorfully profane . . 5. What's the one gym-related thing you can't lift without? . My "F**k" wrist wraps. They have magical PR abilities." . We all hope you have an awesome time at this comp and can't wait to see you crush some PR's! For more updates on Carly and the other ladies, keep checking back here, and be sure to check out our story on April 22nd. . . . #benchmarkstrong #challenge #spring #ussf #gwpl See more

It’s that time of year! Looks like we are actually heading towards Spring! . It’s time to get outside and use the strength and endurance you’ve worked so hard to get over the winter. Thanks to Roseville Cyclery for taking such great care of us! . Here’s to a fun spring outdoors!!!... . . . #spring #bike #outside #testyourfitness #benchmarkstrong See more

Springtime means that another comeptition is right around the corner. We have 4 badass lady lifters heading to the USSF Challenge (@usstrengthlifting) in Oakland on April 22nd. Over the next 4 weeks leading up to the meet we're gonna show you just how cool they are and why you should look out for them . . . #compete #strength #lifting #womenwholift #benchmarkstrong

Our last Challenge competitor highlight is of IAN! Our man of mystery and illusive silver fox! . . . He has not had a chance to fill out the competitor bio, but you can pretty much fill in the blanks for him. He had stiff competition in the Men's 55+ category, and it came down to the wire between him and Scott, but Ian pulled it out in the end. He was one of the most fun to watch and really shocked everyone with his mental fortitude on plank, suffering for 6+ minutes.... . . . You may be able to see him dropping in in the evening classes, but you'll never catch up to his scores. . . . . #master #athlete #benchmarkstrong #challenge #winner See more

You may not see this sled in #PyeongChang2018 but you might see it on Strongman Tuesdays . . . .... . #benchmarkstrong #strongman #sled #winterolympics #hyped See more

And while we're on the subject of awesome things... . . We would like to wish the warmest Happy Birthday to THE BEST athlete/coach/badass/friend around: Ted! .... Keep inspiring people to be the best that we can be, and keep leading by example. Thank you for continuing to support and motivate us, and thanks for making us all #benchmarkstrong. We couldn't do it without you. . . . . . #hbd #gymowner #roseville #master See more

What are we doing in the gym now that the Challenge is over? . We are lifting, learning, competing, growing, challenging, beginning, sweating, pushing each other, starting over, testing, trying, trusting the process, and most importantly: . We are getting stronger.... . Come join us. #benchmarkstrong See more

LAST LIFTER IN THE SPOTLIGHT: (and our clear pick for Benchmark Men's MVP ) . Ted . AKA: "Coach" aka "HR" aka "Butt Head" (Liz).... . Favorite meet day snack: Reese’s Peanut Butter Cups. . When he's not in the gym: "I’m getting ready to go back to the gym." . Weirdest thing in gym bag: "Biofreeze. Part of prep ritual for this old guys joints." . Goal for this meet: "Lift all the weights, then eat all the food!" . Ted's going to be the only guy holding it down for us in the afternoon, but you can still catch all his lifts LIVE on the FB and Insta story. #benchmarkstrong #oldmanstrong #coach #usstrengthlifting #nationals See more

Our last lady lifter in the spotlight is: . Stephanie Stephanie. . AKA "Steph" aka "Boss-lady" aka "I-thought-you-were-really-mean-until-I-got-to-know-you" .... . Favorite meet day snacks: "Cheez-Its and Hot Tamales" . Weirdest thing in her gym bag: "idk... I have like 16 pairs of headphones and only half of them work." . Goal for Nationals: "show up, have fun, and support my team ." . Steph's up first so you can catch all her lifts on the US Strengthlifting Federation LIVE stream on YouTube, and catch her on our Instagram and FB updates . #benchmarkstrong #nationals #strengthlifting #startingstrength See more

Next up on our competitor highlights: . Name: Gen g e n | AKA GENja. . Best meet day snacks: bananas.... . Weirdest thing in her gym bag: floss . . Goals for Nationals: "to not throw up or poop my pants!" . . Catch Gen's lifts and more LIVE on FB and Instagram on meet day!! #benchmarkstrong #usstrengthlifting #nationals #2k18 #fitness See more

COMPETITOR SPOTLIGHTS CONTINUED: . Name: Marissa Marissa Shmatovich AKA: HB (you only get an in person explanation for this ). . Favorite meet day snack: peanut butter and jelly sandwich, iced coffee, and gummies.... . Weirdest thing in your gym bag: ummm... I have probably 5 shirts in there and I’m not sure why... . Goal for Nationals: To go 9/9. . You can follow all of our competitors LIVE on meet day on Facebook and Instagram See more

You say Power Cleans, and people come running!!!

As most of you may know, we have a kick-ass team of people heading to Oakland this weekend to compete in US Strengthlifting Federation Nationals in Oakland. For those of you that don't know them, we're going to be giving you an exclusive behind the scenes look. . First up: Coach Liz Liz . Nickname: stinky (Ted’s special name for me) and ... Liz-a-nator." . Favorite meet day snack: "PB&j sandwich, protein shake and potato chips." . Weirdest thing in my gym bag: "tiny baby jesus figurine long story " . Goal for Nationals: "duh! Good derp faces for (Thomas Campitelli) Tom Campitelli’s photos and not take things too seriously" . . . . . . You can follow along LIVE on FB and Instagram as all of our lifters compete Sunday! See more

THE RESULTS ARE IN! Your challenge champions have been named! Prizes coming soon! Thank you so much to everyone that participated. We have so many ideas for the next one. In the meantime, keep coming in and getting stronger.

Chase came in and set the bar. Closing out the last challenge quietly under the Friday night lights. . . . #benchmarkstrong

You can always do one more burpee. . . . #benchmarkstrong

LAST CHALLENGE: 3 Minutes Max Effort Burpees to target . Target: - Must stand with hands above head, target will measure 1 in above - Must touch target every time... . Burpees: - Chest must touch the floor - Missing the target results in a repeat jump . AS ALWAYS: - Must be done after normal strength and conditioning work - Must be judged by a coach or fellow athlete -HAVE FUN! . See more

WEEK 11 CHALLENGE RESULTS:Lots of impressive wall sitting this week! Last challenge posting today! Finish strong! Leaderboard updated