Rest Day
Theresa and Butthead lend each other a hand while doing wall sits during a WOD last week.
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Today is the FINAL day to register for the CrossFit Games Sectional qualifier scheduled for March 27-28th in San Jose. Go HERE to sign up (you know you want to!)
Team “Murph”
Complete as a Team of 2
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For time
Wrists aching, shoulders burning and blood rushing to the head-just some of the fun experienced during handstand holds.
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Don’t forget that we have our free intro class today at 11:00 am. It is open to anyone new to CrossFit or new to our gym so invite your family and friends down to get a workout in and check us out!
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Tomorrow (2/28) is the last day to register for Sectionals for the CrossFit Games. So if you’re still sitting on the fence it’s time to sign up and join us down in San Jose on March 27-28 for some fun! They are still in need of volunteers for numerous positions (judges, registration, logistics, etc.) so if you want to check out the action and not have to pay the spectator fee click HERE.
Took the family to the U.C. Davis men’s basketball game last night vs. Long Beach State (a tough loss for the Aggies!). Part of the halftime “festivities” consisted of a member of the U.C. Davis Fire Department repelling from the rafters to mid-court. The kids and I kept waiting for him to climb back up and put some work in but it wasn’t to be (he is a firefighter after all-only kidding). The interesting thing to learn was that UCD is one of only three universities in the country to have it’s own fire department on campus and that some of their firefighters are also full-time students (like the guy in the photo).-CN
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CrossFit WOD:
3 rounds for time
1 Hang Squat Clean 95/75, 2 Overhead Press 10x total
20 push-ups
Alternating the reps in Hang Squat Cleans and OH Press (1,2-2,1). The workout will look like this: 1 Hang Sq.Clean, 2 Overhead Press. 2nd rep is 2 Hang Sq Clean, 1 Overhead Press. This will count as 2 reps. Complete a total of 10 reps each round.
CrossFit WOD: 2 rounds (aka “32 minutes of fun”)
5 minute Plank Hold (hands only)
4 minute Squat Hold
3 minute L-sit
2 minute Samson Stretch (1 minute each leg)
1 minute Handstand Hold
Machine Mike used his problem solving skills and loaded up a backpack with 45 lbs to complete the weighted pull-ups from yesterday’s WOD.
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The SacTown Throwdown got some love on the CrossFit mainsite (and so did ARCFit)-check out the video: SacTown Showdown at CrossFit East Sacramento – video [wmv] [mov]
Strength Workout
Deadlift 80% 3×5, 85% 3×3
Rest 5 mins
CrossFit WOD: 8 rounds for time
3 weighted pull-ups
5 kipping pull-ups
20 yard reverse bear crawl
‘Moral Support’ defined: “help to face pressure: personal support and encouragement intended to bolster somebody’s courage or determination”.
That is what this group was doing last night as they tried to get Sean his first muscle up. I love this aspect of our gym as everyone came together to offer advice and encouragement. Although there was some definite joking and good natured ribbing taking place at Sean’s expense (you’re not strong enough bro!), all those gathered around wanted to see him achieve that first one. He came close on several occasions and with continued practice on the transition phase plus some serious ARCFit moral support, I’m sure there is a muscle up in the near future for Sean!-CN
sacstrength.com mmahitfit.com
