Archive for June, 2009
Shoulder the Load
Sean uses the wall for support during his 1 minute handstand hold from yesterday’s WOD. ************************************************ At the following weights do: 5 Shoulder Press 4 Push Press 3 Jerks 45 – 55- 65 – 75 - 85- 95 – 105- 115 – 125- 135 – 155 – 185 Notes: When you are no longer able to [...]
Pushin’ thru the Pain
Danny fights for lockout during a WOD last week. *************************************************** This one is going to be a grinder so stay mentally strong and pace yourself. With this heat, remember to drink plenty of water throughout the day-not just when you’re training. 3, 2, 1…Vamos! 5 Min on the Rower 4 Min of Sit Ups 3 [...]
Put that Cert to Use
New Level I certified trainer Nate leads the morning class in a demo of the SDLHP. **************************************************************** 5 minutes of Handstand Holds 5 minutes of bottom to bottom squat holds 5 minutes of L-sits With a stop watch, start the timer and hold for as long as you can. When you fail, stop the timer [...]
Zone Szhmone!
Chad shows us that proper nutrition is just as important as hitting the WODs! *************************************************************** 21 Sumo Deadlift High Pulls 15 Wall Balls 9 second High Knee Sprints 3 Rounds for time For the 9 second high knee sprints, keep your knees above 90 degrees. Drive your legs up as fast as you can and [...]
Everybody Get Up
100 Pull-ups for time! Here is a little motivation provided by Greg Amundsen from this classic video from the CrossFit main site: 100 Pullups for Time (Greg A.)…[wmv][mov]
Here come the F* Bombs!
“Burpee Madness” Execute as many burpees as possible in 10 minutes. Try to hit 150! New member Shareen shows that you really can have fun while doing band assisted pull-ups. Shareen and her husband J.C. joined us ARCFit this month as a way to prepare themselves for the rigors of a week long mogul [...]
“Two-Minute Defense”
5 rounds of: 1 Power Clean 3 Hang Squat Cleans 2 Push-Jerk Sprint 200 feet Rest 2 minutes and then repeat. Post total time for both rounds. Prescribed weight for men is 135lbs and women 85lbs. Scale weight down so you don’t sacrifice form for time. ARCFit firebreather’s hit this one as hard as you [...]
FGB
Here is the x-ray of former WEC featherweight champ and UC Davis grad (Go Ags!) hand after his 5 round war with current champ Mike Brown two weeks ago. Urijah broke his hand at the end of the first round but fought for twenty more minutes with those breaks. If he can do that, [...]
Power Output
Lauren gets violent with her kip. ************************************************************ Pull-ups 10-9-8-7-6-5-4-3-2-1 Thrusters 1-2-3-4-5-6-7-8-9-10 (men-95lbs, women-65lbs) Execute as follow: 10 Pull-ups-1 Thruster, 9 Pull-ups-2 Thrusters, 8 Pull-ups-3 Thrusters…until you get to 1 Pull-up-10 Thrusters.
Success!
A hearty congrats are in order to Charlie for passing the Army Physical Fitness Test last week. Charlie, one of ARCFit’s elder statesmen, currently works for the Sacramento County Sheriff’s Department and also re-enlisted for a second go ’round with the Army and will most likely deploy to either Iraq or Afghanistan early next [...]
© 2012 CrossFit – American River CrossFit in Sacramento. All Rights Reserved.
Powered by WordPress. Designed by 