2009 March | CrossFit - American River CrossFit in Sacramento

Born to Run

Posted by Chad Satterfield in WOD on 03 23rd, 2009 | 7 Comments

Sprint 200 meters, rest 90 seconds

Sprint 400 meters, rest 90 seconds

Sprint 800 meters, rest 90 seconds

2 rounds

Cool down with 1 mile run

Watch 2 clips of Brian MacKenzie talking about shoe technology and the way we should run: Running Shoe Technology, Brian Mackenzie …[wmv][mov], Running Seminar Technique Analysis…[wmv][mov]

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Yesterday’s tabata workout kicked some serious booty. How can 16 minutes hurt so much? And since when did 10 seconds feel like 1 second and 20 seconds feel like an hour? Check out the action:

Tabata those pull-ups ladies!

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crossfit_groupii_push-ups
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Tabata This

Posted by Chad Satterfield in WOD on 03 22nd, 2009 | 3 Comments

Tabata’s are 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals. Rest 1 minute before moving onto the next exercise. Record the lowest rep in each exercise.

Tabata Pull-ups

Tabata Sit-ups

Tabata Push-ups

Tabata Squats

Check out this video from crossfit.com on the “3 Flying Ladies” doing tabata squats. Drop it like it’s HOT: Tabata Squat Demo-3 Flying Ladies…[wmv]

What's up Cool Breeze?

Posted by Chad Satterfield in WOD on 03 19th, 2009 | 5 Comments

Slick Rick

Nothing says cool like a pair of shades and an overhead squat!

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03/19/2008 WOD:

30 Kettlebell Swings

30 Sit-ups

5 Rounds for time! This should be a real core blaster…

Run-Lift-Jump

Posted by Chad Satterfield in WOD on 03 16th, 2009 | 4 Comments

Run 800 meters

Deadlift 21x

Box Jump 15x

Run “Big Loop”

Deadlift 18x

Box Jump 15x

Row 500 meters

Deadlift 15x

Box Jump 15x

Row 250 meters

Deadlift 12x

Box Jump 15x

For Time!

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Although there was no ball or bat to be found anywhere in the vicinity, ARCFit still managed to play a game of baseball yesterday. Great effort by all of the teams involved and it was cool to hear all of the encouragement and support that was being given throughout that brutal workout.

The Amy's getting air

ATP

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For all of you mother’s out there, check out this athlete profile from the CrossFit main site: Erin Cianciolo is a mother of three, has been training at CrossFit Alexandria in Virginia for about a year and a half, and prior to CrossFit, Erin had no real athletic background.

Still, as you can see in the video, Erin is a stellar athlete and will be going to the Mid Atlantic qualifiers. This video shows her taking on Fran in 3:12. She also has a 7:44 Helen, 26 Rounds of Cindy, a 22:19 5K, and a 215lb Back Squat (at a body weight of 105lbs).

Erin Cianciolo 3:12 Fran … [wmv] [mov]