CrossFit – American River CrossFit in Sacramento

Our ageless warrior Charlie spent the past 6 weeks doing specialized training with the Army in Texas but rejoined us Monday and check out the result.  Right back to his favorite stump in the parking lot where he showed Pukie a thing or two.  Nice to have you back Charlie, and it’s good to see that you haven’t changed!

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09/30/2009 WOD:

25ft Walking KB Swings, 25 push-ups

25ft walking KB Swings, 25 push-ups, 25 sit-ups

25ft walking KB Swings, 25 push-ups, 25 sit-ups, 25 squats

25ft walking KB Swings, 25 push-ups, 25 sit-ups, 25 squats, 25 pull-ups

Run 800 meters

For time

What’s a walking KB swing you ask…check out the video: YouTube – Kettlebell Training: Kettlebell Walking Swings

Coach Kelly teaches Andrew S. the finer points of the frog jump during yesterday’s KidFit class.  This is the last week to come check out the new KidFit program at no cost (Wednesday and Friday, 3:15-4:00 pm).

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09/29/2009 WOD:

3 rounds

Sprint Row 500 M

Rest exactly 3 minutes between rounds.  Each round should be completed at 100% max effort.

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Forgot how to row properly?  Check out these videos from Jon Gilson at Again Faster: Concept 2 Rower clips, part 1 and part 2

Bomba gets some rope time in during the “Tommy V” hero WOD.

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09/26/2009 WOD:

“Death by Pull-ups with Overhead Static Hold”

Do 1 Pull-up the first minute, with the remaining time left hold a weighted object (bumper plate,dumbbell,etc) overhead until the next minute.  Place the object down and do 2 pull-ups. Then hold the object overhead again for the remaining time until the next minute. Do 3 pull-ups and so forth until you are unable to continue.

The morning class loosens up with the Samson stretch.

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09/25/2009 WOD:

Run 800 meters

Tabata Shoulder Press-DB’s

Run 800 meters

Tabata Push-Press DB’s

Run 800 meters

Record total score for your overhead press

Andy C. reps out some wall balls in preparation for FGB IV.  You’re going to sign up aren’t you Andy???

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09/24/2009 WOD:

Row 2 minutes

42 Deadlifts @ m-135lbs, w-95lbs

Row 2 mins

30 Hang Power Cleans @ 135lbs,95lbs

Row 2 mins

18 Front Squats @ 135lbs,95lbs

For Time

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Parking for FGB IV at CFES might be a little crazy so it is recommended that we carpool.  Lot #11 at Sacramento State is available for athletes/spectators to park at.  I’ve attached a map of the parking lot and where it is in relation to CFES.  I think the plan is to have our athletes meet at ARCFit between 9:30-10:00 am on Saturday and then carpool over together.  Sign up if you haven’t, this is going to be a good time!