CrossFit – American River CrossFit in Sacramento

What happens when you kip violently during the last set of “Fran” but forget to move the chalk bucket?  You end up with a pinky toe that looks like ATP’s!  Lauren didn’t let a broken toe stop her from posting a new PR of 6:17!  Good thing there was something readily available to ice her appendage down after the WOD.

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07/31/2009 WOD:

50 ft of Overhead Weighted Walking Lunges (45/25)

20 Burpee Box Jumps

4 Rounds for Time!

In case you forgot:  Leaps and Bounds

**Attention ARCFit Athletes**  We have become a bit lax in regards to class start times again and it’s becoming problematic.  Just a reminder that class times begin at the top of the hour (except for the 9:45 am class) and that we expect everyone to make a concerted effort to be there on time. With that being said, early birds who knock out the warm-up before class starts and then request to begin the WOD at the top of the hour will have to wait for everyone to complete the warm-up before starting.  This allows the trainers to manage the classes better.  If your are late (it happens from time to time), take time to complete the warm-up but stay out of the way of the main class if they have already begun the WOD. During each class you should expect the following:  a warm-up, a WOD (regular and strength based), a review/demonstration of skills involved for the WOD, and coaching until you complete the WOD.  Trainers will structure the classes in this fashion to ensure that everyone understands the movements and that proper technique is utilized.  Questions about the WODs, the movements, etc. should be directed to Chad or myself.  Nate Smith will be joining the ARCFit coaching staff next month and will also be available to assist you in this area.  Please email or call me with any comments/questions/concerns.  We want to ensure that everyone who trains at ARCFit is getting the most out of the experience and we always encourage feedback that helps us reach that goal.  3, 2, 1…kick butt!

Danny shows off his triple extension.

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07/30/2009 WOD:

10 Power cleans (135/95lbs)

10 Box jumps (24″/20″)

AMRAP in 15 minutes

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Fight Gone Bad IV is slated for Saturday, September 26, 2009.  Justin and the crew at CrossFit East Sac will be hosting the fundraiser at their box and have invited all of the area affiliates to join them. Stay tuned as I will be posting more info about the event and what the money raised goes toward in the next couple of days.  I do know that after the FGB butt kicking, there will be BBQ and beer to be consumed!

Firefighter Victor makes a classic “this WOD sucks” face!

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07/29/2009 WOD:

500 meter sprint row (record time)

Rest 2 minutes, then:

As many double unders as you can in 1 minute (record number)

Rest another 2 minutes and repeat

3 Rounds 

Here are two videos from CrossFit.com to help refresh your memory on proper technique on the C2 rower and with the double unders:  

Double-Unders (Brendan Gilliam demo)…[wmv][mov]

Common Flaws (C2), Angela Hart…[wmv][mov]

Thrusters on the minute

Execute 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the 3rd and so forth until you can’t complete any more thrusters in that specified minute.

Finish with:

100 sit-ups

200 flutter kicks

50 sit-ups

100 flutter kicks

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It takes strong ARCFit women like Melissa and Kristi to shove an 1800 lb buffalo into the water in Yellowstone Park.  Abby was saving her strength for a Grizzly bear.

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CrossFit Again Faster produced part II of the Affiliate Cup challenge with this video:  North Pad workout – video … [wmv] [mov]

Have you seen this look before?  It’s the “oh my God” I’m going to have to do this next look.  Nate and Larry had front row seats to the Filthy Fifty workout before they got after it.  I still get butterflies and find myself running to the bathroom before I begin a particularly daunting WOD.  How about you?  Is it business as usual, or are there some workouts that get the stomach talking to you because you know it’s going to suck real bad??

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Sprint 10 seconds on, 20 seconds off 4x

Max Pull-ups (record number)

Rest 1 minute after each round so that each sprint is 100% effort.

4 rounds

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CrossFit Again Faster put together this video of the Affiliate Cup Stadium workout from the CrossFit Games.  Your favorite trainer made it into the video…check it out: Stadium workout – video … [wmv] [mov]