CrossFit – American River CrossFit in Sacramento

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 perform the Shoulder Press due to the load, go on to the Push Press and Jerk only. Do the same thing when you are no longer able to perform the Push Press. Do not set the weight down. Foul for every time you drop the weight. 20 jumping lunges each leg for every drop. You have 3 try’s before termination of the set. Rest as needed between sets. Record your last weight completed.  Here our three videos from CrossFit.com that briefly touch on the above movements that you can use as a refresher:

Press-Basic Positions, Mark Rippetoe…[wmv][mov]  

Push Press… [wmv][mov]

Push Jerk…[wmv][mov]

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 Min of Squats
2 Min of Push Ups
1 Min of holding a handstand
2 Min of Box Jumps
3 Min of Kettlebell Swings (men-53lbs, women-35lbs)
4 Min of Jump Rope (If you got it, 1 min DU’s-1 min jump rope for a total of 4 mins)
5 Min on the Rower

*************************************************

Check out this cool video from Lalanne fitness of a WOD that took place at San Francisco’s Aquatic Park: Lalanne Fitness CrossFit workout – video [wmv] [mov]

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 until you can complete a total of 5 minutes in each exercise.

****************************************************************

Ultimately, we’d like to see everyone busting out L-Sit’s that look like this: CrossFit LA | CrossFit Los Angeles – “L” Sit

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 pump your arms like your running as fast as you can. All this, with rhythm and coordination, count to 9 seconds. Don’t count by 3’s either. Keep your form strict on SDHP and wall balls. 3-2-1-GO!

***************************************************************

Here is an interesting video from CrossFit.com of ‘09 Games competitor Rob Orlando talking about his realization that losing weight (size) does not necessarily translate to losing strength:  Rob Orlando: 2009 CrossFit Games Competitor – video [wmv] [mov]

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]