CrossFit – American River CrossFit in Sacramento

Thanks Bill for hanging out with us at ARCFit!

Bill Pearce trains and competes in Olympic Lifting tournaments and recently stopped by ARCFit to get a workout in. Chad wrote about Bill and his experience watching him train on sacstrength.com.  There is also a short video of him snatching and doing the clean and jerk!  You’re an inspiration to us all Bill. Come back anytime!

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WOD 11/30/2009

Snatch Balance 3 x 10, rest a few minutes and in between sets execute 15 pull-ups

Heaving Snatch Balance 3 x 10, rest a few minutes and in between sets execute 15 burpees

Finish with:

5 rounds

Sprint Row 30 seconds; rest 1:30 between rounds

These are all-out efforts so smoke yourself for 30 seconds, recover, and do it again!

Today is a rest day so you can chill or maybe head out to search for that perfect Christmas tree if that’s how you roll.  For the past four years, Kat and I have been taking the kids up to Indian Rock Tree Farm in Apple Hill where we cut our own.  There is a pretty steep hill on the property and I always insist that we “hike” to the top before we begin the hunt for our Christmas tree (have to get that WOD in wherever we can!). This pix captures their agony as they struggle uphill in the mud with a little assistance from the rope.  The place does a great job of capturing the “Christmas Spirit” with an outdoor fire blazing, hot apple cider and candy canes for the kids, and the gorgeous surroundings.  Rest up and we’ll see everyone tomorrow!

Grab a partner and share the following:

100 M Walking Lunge

100 Pull-Ups

150  Overhead Squats w/ pvc

100 Push-Ups

150 Vertical Jumps

100 M Walking Lunge

Teammates must both complete the walking lunges.  After that, you are free to break up the rest of the exercises any way you see fit.  Only one person can be working while the other is resting and visa-versa.  On the vertical jumps, aim for a spot 12 inches above the length of your outstretched arm. Go forth and sweat!

Chad keeps the boys laughing before sending them off on another wicked WOD.

And after…

GyGy, Payton, and Beth kicked off the day by running in the “Run To Feed the Hungry”, and finished by crushing copious amounts of food!

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11/27/2009 WOD:

5 rounds for time

21 Wall Ball

15 Knees to Elbows

9 Clapping Push-ups

Bring your turkey stuffed butts in today for some ARCFit fun!

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Chad, Kat and I would like to thank our awesome athletes who come and train their butts off and make coaching them a whole lotta fun!  Pace yourselves today, I don’t want to hear about any food hangovers other than Chad’s! Happy Turkey Day everyone!!

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.  ~John Fitzgerald Kennedy