CrossFit – American River CrossFit in Sacramento

Colene, Gina and Christine experience the fun of wall balls

Wow what a great first day!  A whole bunch of you came by to check out the new space and get your WOD on.  Legit wall-balls for the first time were a big hit as was the new pull-up rack.  

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Just a small reminder that because of the large numbers it is important to do your best to get to class on time so that we can start the group together.  We understand that life happens and you can’t always be on time but when you’re late it puts a lot of pressure on the trainers to coordinate the workouts.  We will be making a few changes to our class times starting next Monday (April 6th) but for now we are sticking with these times:  Monday through Friday, 8:30 am, 9:15 am, 4:00 pm, 4:45 pm, 5:30 pm, and 6:15 pm.  Sunday classes are 9:00 and 10:00 am.  Also, please park around to the back of the building parallel to the curb instead of in the designated spaces in front.  We are trying to be good neighbors and make a smooth transition into our new digs without pissing anyone off (who knows, maybe a few will be future ARCFit athletes).

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03/31/2009 WOD: 

AMRAP in 25 mins:

With a pair of DB’s- Rx weight 25lbs

2 Renegade Push-ups

4  Clean and Press

8  Overhead Walking Lunges (4 each leg)

Notes: After completing the push-ups, bring your knees up to your chest as if you were doing a burpee, squat up and go right into the clean and press. After finishing the clean and press, keep the press overhead and continue with the OH walking lunges. Bring DB’s back down and continue down to the renegade push-ups.

3, 2, 1…Go (to the new box located at 2920 Arden Way, Suite K-1).  Most of the move and set-up is done and we are ready to host our first class in the new place this morning at 8:30 am (please park around to the back of the building parallel with the curb).  Special thanks to Karry and Kat for busting their humps to help make the place look presentable.  Chad even knocked out the first official WOD in their yesterday, and in the process smashed my time by more than a minute.  A special thanks to Cortland for allowing us to share the warehouse space with him.  Hopefully we’ll be able to suck him back into training with ARCFit again.  Here are a few photos of the dismantling of the garage gym and the creation of the new box:

Moving out

Kevin and Chad

P-Pod gets the garage back

Going to work

The man with the plan: Brad Clark

It's up!

Chad writes today's WOD

03/30/2009 WOD:

Tabata Pull-ups

Then complete the following:

21 Wall Balls

15 push-ups

9 Box Jumps

3 rounds for time

Finish with Tabata Push-Press

Post total number of reps for tabata intervals and time for your 3 rounds.

Tabata’s are 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals.

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ATTENTION ARCFit members, there will be new class times starting Monday, April 6th.  The schedule will be as follows: Monday through Friday morning classes: 6:00, 7:00, 8:00 and 9:00 am; Evening Classes: 4:00, 5:00, 6:00 pm. Sunday’s will stay the same with a 9:00 am and 10:00 am class.  The Monday night Olympic lifting class is on hold temporarily.  We’ll let you know what day and time we will be offering it in the near future.

Chad is doing unique WOD's to prepare for the Nor Cal Regional Qualifiers

Alright ARCFitter’s, this is your last WOD in the garage gym so make it count.  Hit it hard and leave it all on the mat-I want blood, sweat and tears today! (ok, maybe not the blood).  I’ll post a WOD for Sunday’s class that you can do away from the gym and then it will back to business at our new box on Monday, March 30th.  Sorry for any inconvenience this may cause.  Stay tuned for further details including some new class times (we can start earlier in the morning and not get yelled at by the neighbors!!).  All of you are always welcome to come over and clean my garage whenever you’d like if you’re really missing it!  Christian

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03/27/2009 WOD:

9-15-21

Thrusters (M=95, W=65)

Knees to Elbows

Run 200 meters between rounds and after the last round.

For time

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ARCfitters get ready to learn some of this at our new box: Muscle-up/False Grip Demo…[wmv]

Get ready to do some of this: Wall Ball/Karen…[mov][wmv]

And execute this: Rope Climb Variations (Annie)…[wmv][mov]

70 push-presses!

Lock it out!

Some people take off to warm sandy beaches and like to sip on drinks with umbrellas during their Spring Break.  Not Cal student Kate G. who is spending her week off sweating with the ARCFit crew.  Her dad Phil talked Kate into joining us over Christmas break and she’s back for more now.  Thanks Kate for choosing ARCFit over a tan.

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A big thanks to Karry K. for updating our athlete log book with a whole new file folder system to help you keep track of all of your fitness goals.  This system is much more organized than our previous binder.  Make sure to write your name on a folder and start recording your daily WOD times to track your improvement.  Thanks again Karry!!!

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03/25/2009 WOD:

50 feet of Walking Kettlebell/DB Swings (men-50lbs, women-35lbs)

15 burpees

5 rounds for time

Notes: Scale weight down if you need to. Don’t sacrifice form for time on the swings.

Check it out: This video has good things on the variations of the kettlebell swing. When you come in today, I’ll break everything down for you and make sure you do it right. Enjoy! [youtube=http://www.youtube.com/watch?v=KQwVVmahPAc]

Lauren tells Sal that she loves burpees almost more than life itself

Sometimes a photo comes along that just cracks me up and this happens to be one of them.  What in the world did Lauren say to Sal to illicit this look.  Post your own caption to comments.

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Let the Good Times Roll WOD:

Once through for time:

10 burpees

20 push-ups

30 pull-ups

40 sit-ups

50 squats

60 mtn climbers each leg

70 push-press 45lb bar

80 walking lunges

90 second sprint on the row machine

100 Double -Unders