2009 October | CrossFit - American River CrossFit in Sacramento

Saying Goodbye/Happy Halloween

Posted by Christian in WOD on 10 31st, 2009 | 2 Comments

CrossFit_Last WOD

Yesterday was your last chance to get a WOD in at the Arden Way Box. Come Monday, we are on to bigger and better things. Lauren, Trevor and Anthony said their goodbyes with some tabata push-presses.

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10/31/1009 WOD:

ARCFit is closed today so do this before you eat your one piece of Halloween candy tonight:

50 Mountain Climbers

25 Squats

25 Push-Ups

25 Squats

25 Sit-ups

25 Squats

25 Burpees

25 Squats

50 Mountain Climbers

3, 2, 1…Boo!

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New ARCFit Warm-Up?

Posted by Chad Satterfield in WOD on 10 30th, 2009 | 2 Comments

CrossFit_Hula Hoops

Gy-Gy and Megan show off some hip drive with their hula hoops. G is hoping that some form of an HH WOD makes it into next year’s CrossFit Games!

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10/30/2009 WOD:

Tabata’s Oly Style: With an empty 45lb bar, 20 seconds of work followed by 10 seconds of rest of:

Power Cleans

Push Press

Front Squats

Deadlifts

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Now that any Joe-Schmoe can become a filmmaker, there could be some serious backlash coming our way. Check out Josh’s directorial debut here: http://www.xtranormal.com/watch/5546463

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Remember that we will be closed this Saturday (10/31) so that we can move into our new space (1512 B Howe Ave., Sacto). The pull-up bars are in and the place is looking awesome! Can’t wait for everyone to check it out. C

Quack, Quack!

Posted by Chad Satterfield in WOD on 10 29th, 2009 | 13 Comments

CrossFit_Duck Walk

Ant and Josh perfect the duck walk during yesterday’s partner WOD.

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10/29/2009 WOD:

4 rounds for time:

15 Thrusters (95 lbs/65 lbs)

15 Sumo Deadlift High Pull (95 lbs/65 lbs)

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Because sometimes it’s good to laugh at yourself: 2 Crossfitters 1 Chalk Bucket

Making Progress…

Posted by Chad Satterfield in WOD on 10 28th, 2009 | 4 Comments

Well we are starting to make some headway in the new space. Two pallets of rubber stall mats got delivered yesterday and we went to work getting them off-loaded.

CrossFit_stall mats

Things are starting to come together and we will begin assembling our pull-up structure tomorrow. I think you guys are really going to dig the new digs! Here is a sneak peak…

CrossFit_oly platforms

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10/28/2009 WOD aka “Stay Out of Burl’s Way WOD”:

Team WOD Relay: Teams of 2. Start and finish together. A person cannot start a round until his/her teammate is caught up in the workout. Complete the following:

1st round: 25 Box Jumps each person, Run 200 meters

2nd round: 50 meter duck walks (100 meters total each person)

3rd round: Double Unders 200x (split between team)

4th round: 20 Burpees, Run 400 meters

Contractor extraordinaire Brad “Burl” Clark of BC Construction will be dismantling our current pull-up structure tomorrow afternoon and this WOD was designed to keep everyone at a safe distance. The guy is good but he likes his power tools loud! So partner up, employ sound strategy, and bring your team to victory!

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This youngster has been making the rounds on the internet for his freaky strength and coordination. I don’t know about you guys but ripped 5- year-olds with six-pack abs freak me out. Take a look: 5-year-old bodybuilder