CrossFit – American River CrossFit in Sacramento

Mollie N. and Laurie, who seem to show up with more and more kids each day (a topic for another time), lead these future CrossFitters in air squats.

04/30/2009 WOD:

Complete the following rep sequence with the below movements

30-5-25-5-20-5-15-5-10-5

10-5-15-5-20-5-25-5-30-5

Kettlebell Swings (men 53lbs/women 35lbs)

Burpees

Example:

30 KB Swings, 5 Burpees

25 KB Swings, 5 Burpees

20 KB Swings, 5 Burpees…and so on until the rep ladder is completed from top to bottom and bottom to top

Scale weight down as needed.

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Want to start dialing in your running posture?  Check out the following video off the CrossFit main site. ”Wheel Analogy“, CrossFit Running Certification by CrossFit Again Faster,CrossFit Journal Preview – video [wmv] [mov]

Nikki, Tana and Megan work on synchronizing their core training.

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04/29/2009 WOD:

“Cindy Laid Out” (courtesy of Cassio Werneck-BJJ Black Belt World Champion)

30 Pull-ups

60 Push-ups

90 Squats

25 Pull-ups

50 push-ups

75 Squats

20 Pull-ups

40 push-ups

60 Squats

15 Pull-ups

30 push-ups

45 Squats

10 Pull-ups

20 push-ups

30 Squats

5 Pull-ups

10 push-ups

15 Squats

This is a total of 21 rounds. Scale WOD down if you have to. Otherwise 3-2-1 GO!

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Here are two videos for your viewing pleasure.  The first is of Pat Barber doing Workout B and the second is the updated video for the movement standards required in that workout.

Barber WOD test video by Hollis Molloy … [wmv] [mov]; NorCal WOD 2 Standards Video … [wmv] [mov]

Movie Showing!!
The CrossFit Movie Every Second Counts is here and will be showing this Friday, May 1st, 2009 at the Rio Theater in Santa Cruz California. Doors open at 6:45pm. Show starts at 7:15.

Before the event CrossFit Santa Cruz welcomes all to a BBQ starting at 3pm.

ARCFit athletes brought the intensity to Workout “A” yesterday, with several members knocking it out as Rx’d, including Joe K. who finished with a time of 6:38.  Great job by everybody-let’s keep it up!! 

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Today we will be taking on “Workout B” which will be featured at the Nor Cal Qualifier this Saturday.  Have fun!

Max reps in 10 minutes of:

Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

Jumping Muscle-Up
Ground-to-Shoulder (Male: 115#, Female: 75#)

If you’re not dialed in on the muscle-up and ground to shoulder exercises, your instructor will give you different options so the workout can be scaled to your ability.

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REMINDER——-No Friday afternoon/evening classes or Saturday classes this week as we will be closed for the Nor Cal Qualifier.  Come down and root on our athletes instead!

Congrats to Lauren who earlier this week knocked out her first muscle up! Of course the training staff at ARCFit was caught napping and didn’t get any video or pictures of the accomplishment.  That just means she’ll have to crank out a few more real soon so we can record the moment properly.  Way to rock it Lauren!

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04/25/2009 WOD:

“Playing with Burpees”

In 15 minutes complete as many different burpees as you can for max points. You get to choose what ever burpee you want but the more daring you are, the more points you get. Post total points and what kind you did for each.

Burpee (1 point)

Burpee 180 (2 points)

Burpee 360 (3 points)

Flyin’ Burpee (4 points)

Flying Burpee 180 (5 points) OUCH!

Burpee Box Jumps (6 points-record max height you did for the box)

Burpee Pull-ups (7 points)

Body Blaster (8 points-combination of a burpee-pull-up-knees to elbow)

Inverted Burpees (9 points-coach will demo and explain)

Burpee Muscle-ups (10 points)

Sometimes I think Chad has way too much time on his hands.  Recently he came up with the Roman Chair bench press exercise-try this one in your local Globo gym next time you’re there!  Maybe if you’re lucky, Chad will share his secrets to perfecting the RCBP.  How about a little weight on that bar Chadford…

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04/24/2009 WOD

“Death by Pull-ups”

Execute 1 pull-up the first minute (watch paint dry for the rest of the minute)

Execute 2 pull-ups the second minute (listen to the cougars gossip for the rest of the minute)

Execute 3 pull-ups the third minute (stare at Larry’s tattoos, especially his front tramp stamp, for the rest of the minute)

…and so on and so forth until you can’t complete the specified number of pull-ups in that particular minute.

Work on a weakness you need to get better at after doing the WOD.

Check this out! I got this article from www.crossfitendurance.com :

http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html

See…and you wonder why I wear my monkey shoes around the gym.