Archive for January, 2010
Starting Monday Off Right
A shot of the Saturday a.m. class in the middle of “Death by Pull-Ups”. ********************************** 01/11/2009 WOD: Deadlift 5×5 Rest a few minutes 3 rounds for time: 50 Double-Unders 10 Burpees 5 Weighted Walking Lunges each leg
Unexpected Visitor
ATP found another use for the pukie bucket as the soon-to-be vet removed this creature from his roost on our mats yesterday before class. Thanks Lauren, you’re soooo brave!! ******************************* The last day to pre-order the new ARCFit t-shirts/sweatshirts is January 15th. ******************************* Rest Day Take ‘er slow today with some stretching, rolling, watching football, [...]
HIGH FLIER
Ali shows off his hops during a recent WOD. It’s time to start pushing past your comfort level on these box jumps people. As James “OPT” Fitzgerald said, it’s about “getting comfortable with the uncomfortable”. This can be applied to several different aspects of training, but in this case I’m referring to taking that next [...]
Back to Basics
The shoulder press is not a very complex movement but there are obvious things that should be done to maximize efficiency and power output. Every once a while it’s nice to take a step back, grab a pvc pipe or broomstick, and run through a review of those things. Chad is very good at doing [...]
I Can’t Wait To Read The Comments Today!
First off, I apologize to anyone who just lost their morning coffee all over their keyboard. Sean, he of Herculean strength, turns 27 today and he begged us to post this picture of him on the site in his honor (ok, I made that last part up). I’m sure the thought of Sean dressed in [...]
Check Out the New Duds
We are switching up the designs for our new t-shirts and hoodies and I think they look sweet! You can pre-order your merchandise using the side bar pay-pal option and we will deliver your gear when it comes in. For the time being, all purchases will need to go through the pay-pal. The hoodies are [...]
Pull Hard, Pull Fast
Machine Mike and Larry hit some plyometric power over push ups during yesterday’s WOD. ********************************** 01/05/2009 WOD: 3 rounds for time Row 500 meters 21 Sumo Deadlift High Pull 95#/65# ************************************* ++Reminder++ We now have 6 and 7 am classes on Tuesday/Thursday. ************************************ Throw your name up on the white board or email me by [...]
Don’t Forget Your Morning Cup of Joe
I love a good cup of strong coffee in the morning. And in the afternoon for that matter. The myths about coffee continue to be debunked as more study results get published. Studies have shown that consumption of coffee can help prevent diabetes and Parkinson’s disease. Other research shows that compared to not drinking coffee, [...]
Some Friendly Competition to Kick Off the New Year?
Action from last year’s CrossFit Games row/sledgehammer workout from Day 1. **************************************** CrossFit East Sacramento will be hosting a Sacramento CrossFit Affiliate competition in February. The “Sac-Town Throwdown” will be an all day two event team challenge, held on Saturday, February 13, 2010 @ 9:00 AM. Teams will consist of 2 men and 2 women [...]
Make some changes
Alright, get out and be active: Run a 5k for time Time to focus on YOU. If you haven’t written your goals on the white board, then come Monday lets start there for a change. Time to make some changes and turn a new leaf over for the New Years. If your weakness is upper [...]
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