CrossFit – American River CrossFit in Sacramento

The man of the hour.  Happy 27th Birthday Larry…

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12/31/2009 WOD:

27 Hang Cleans 95lbs/65lbs

27 push-ups

27 pull-ups

27 push-press 95lbs/65lbs

27 sit-ups

27 kipping knees to elbows

27 burpees

27 walking lunges each leg

27 double unders

For time!

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We here at ARCFit wish everyone a happy and safe New Year.  The New Year is known for people making resolutions, often that they fail to stick to. If you haven’t already, post a short term goal up on the whiteboard and work your butt off to make it happen.  Walking into the box everyday and seeing your challenge up there should keep you motivated.  Let’s work together in the upcoming year to make sure all of our athletes reach the goals they have set for themselves.  We’re expecting some great things out of all of you in 2010!

Chris and Elena Pence came back to Sacramento for the Christmas break and stopped in to check out our new digs.  Chris is in the United States Navy and is stationed in San Diego. He also coaches at CrossFit Throwdown in his spare time and was nice enough to hook us up with some shirts. Welcome back to Sac guys!

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+++SCHEDULE CHANGE FOR 2010+++

We will be switching things up a bit come January 2010.  First off, we will be adding a 6-7 and 7-8 am class to the Tuesday/Thursday schedule.  This means that M-F classes will begin at 6 am. GyGy will be jumping into the training/coaching mix and will be picking up a few of these 6 am classes. Secondly, we will be dropping the 9:45 am classes.  I apologize to any late sleepers out there who like this time slot but the numbers don’t justify keeping it on the schedule.  Lastly, we will be moving to a set on-ramp schedule which will take place during the last two weeks of every month (only affects newbies).  That’s it for now, we will continue to try and accommodate everyone the best we can as it relates to class schedules.

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12/30/2009 WOD:

4 rounds for time

Run 400 meters

50 Sit-ups

50 Sit-outs

Angie started training with ARCFit in June of this year, saying that she needed to get into “wedding shape”.  Well seven months have come and gone and the newlywed keeps getting fitter and stronger (not to mention she got her hubby to start training as well)!  Above is a photo of Angie doing jumping pull-ups at our old box and below is a pix of what she looks like today.  Jumping pull-ups are a thing of the past for her now, as she knocked out her first unassisted kipping pull-ups two weeks ago.  Not only that, but she has single handedly taken over the ARCFit New Year’s Challenge which consisted of completing either a burpee, pull-up or KB swing for each day starting back in mid-October.  It has since been renamed the “Angie’s New Year’s Challenge” because she is the only member who has stuck with it the entire time.  The Challenge ends on New Year’s Eve and Angie can take a break from all of those burpees she’s been doing the last few months. Angie is a testament to CrossFit and the philosophy of high intensity training over short intervals.  Combine that with proper nutrition and you start sporting guns like Angie’s.  Your hard work and dedication is paying off, keep it up girl!-CN

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Guess who’s back?  That’s right, the number one b*tch!

“Fran”

21-15-9 reps of:

Thrusters

Pull-ups

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PLEASE RECYCLE!

Ok peeps, here’s the deal.  If any of the trainers (or members for that matter) catch you not recycling your plastic water bottles in the recycle bin, it’s an automatic fine.  First time offenders will be required to bust out 25 burpees on the spot.  Repeat offenders will add 25 burpees on to each violation.  I’m tired of reaching into the trash and recycling YOUR water bottles.  Don’t be lazy, walk it over to the recycle bin!  Whew, I feel better now.-CN

Not only is Sean as strong as an ox, he can fix things too!  You will all be happy to know that the computer on the C2 rower has been fixed (props to Josh for hooking us up with the right parts!).

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12/28/2009 WOD:

AMRAP in 15 minutes

5 DB/KB Clean and Press Right Arm

10 Swings

5 DB/KB Clean Press Left Arm

10 Swings

Niner chills out with a gift that Santa brought him.  Everyone do the same today and we’ll get back it after tomorrow!

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12/27/2009

Rest Day