Archive for May, 2009
“Fran”
Congrats to Molly S. who graduated from jumping to band-assisted pull-ups during “Helen” on Monday (no doubt due to the crazy trainer she was working with). ******************************************** 21-15-9 reps for time of: Thrusters (95lbs) Pull-ups Yes it’s Fran! It’s been a while since we done this crazy b!%ch. Don’t worry it’ll be over faster than [...]
Safety First
When attempting muscle-up’s in a low ceiling garage after consuming copious amounts of adult beverages, it is always important to grab a helmet to protect the ol’ noggin. Not to mention it looks so cool! Once again, thanks to our hosts Brad and Melissa for letting us celebrate our one year anniversary at their pad. [...]
I Hear Chevy’s is Hiring
The Saturday morning crew gets their shoulders burning with a 400 M waiter’s walk. ******************************************** “Helen” Run 400 meters 21 KB Swings (men-53lbs, women-35lbs) 12 Pull-ups 3 rounds for time Check this video out from crossfit.com of “OPT” doing “Helen” in under 7 mins…impressive!!! Helen: Sub-7:00 (OPT)…[wmv][mov] ******************************************** Check out the women’s finale from last [...]
Soaring
Beth S. hitting some chest-to-bar pull-ups. ***************************************** Team WOD: 4 X 400 meter Relay Race 2 rounds Rest 1 minute 400 meter Waiters Walk 400 meter Farmers Walk **************************************** Don’t forget that the ARCFit 1 year anniversary party starts at 4:00 pm. Bring a side dish, your appetite and some drinkin’ shoes. I heard a rumor [...]
Turn that Frown Upside Down
Nikki smiles through the pain during “Jackie” from earlier in the week. *************************************************** 30 KB Swings 20 Ring Dips 10 Knees to Elbows AMRAP in 15 mintues-Then immediately execute: 150 Double Unders or 500 skips for time *************************************************** For those of you who didn’t make it down to the Nor Cal Qualifier, here is an [...]
More Kool-Aid Please
New member Lisa S. has been with us for about a month and has been showing steady improvement each week. Keep up the hard work Lisa! ************************************* 05/07/2009 WOD: 5 Handstand Push-ups 10 Pistols (5 each leg) 15 Pull-ups 10 rounds for time Scale this workout to the best of your ability. If you can’t do [...]
Cold Weather Gear
Larry, Chad and Beth S. take in the action during Sunday’s final round of the Nor Cal Qualifier while sporting their new ARCFit hoodies! ********************************************* 05/06/2009 WOD: Run 1 mile Rest 5 minutes Run 1200 meters Rest 3 minutes Run 800 meters Rest 1 minute Run 400 meters Rest 30 seconds Run 200 meters This ain’t [...]
© 2012 CrossFit – American River CrossFit in Sacramento. All Rights Reserved.
Powered by WordPress. Designed by 