Archive for February, 2010
Olympic Athletes and Nutrition
Strength WOD: Rest Day CrossFit WOD: 2 rounds Row 1000 meters Rest 1 minute Run 800 meters Rest 1 minute Finish with 150 sit-ups I was surfing the web last night trying to find nutrition/workout routines that current Olympic athletes are using. Found this article on what a day’s worth of eating looks like for [...]
Wreckage!
Strength WOD: Deadlift 70% 5×5 Rest 5 minutes CrossFit WOD: 21-18-15-12-9-6-3 reps of Overhead Walking Lunges each leg 45/35lbs Reverse Hypers ************************************************** Many of you got your first taste of competing in a CrossFit event during this past Saturday’s SacTown Throwdown. Now it’s time to step it up and sign up for the CrossFit Games [...]
Highlights from the SacTown Throwdown
Strength WOD: Shoulder Press 70% 5×5 Rest 5 minutes CrossFit WOD: AMRAP in 15 minutes 3 Handstand Push-ups 5 Clapping push-ups 7 DB Thrusters 45/25 9 KB/DB Swings 53/35 ************************************************************* Due to the popularity of our Saturday morning class, we will be adding a second hour to the schedule. The new schedule will be as [...]
Sporting the Colors
Strength WOD: Back Squat 70% 5×5 Rest 5 minutes CrossFit WOD: 5 rounds for time: Run 200 meters 15 Squat Jumps 100 meter Waiters Walk Some of the crew before Saturday’s SacTown Throwdown sporting the new sweatshirts. There are still some sizes available so snatch one up and fly the ARCFit colors! *************************************************** REMINDER On-ramp [...]
Throwing it Down!
Congrats to everyone that came out and competed at yesterday’s inaugural SacTown Throwdown hosted by CrossFit East Sac. All three ARCFit teams did the WOD’s as Rx’d and finished 9th, 12th and 21st in the 30 team field. I always enjoy watching everyone compete and yesterday was no different. Big congrats go to Sonic (Stacy), [...]
It Must Be the Gloves!
K-Fed came in last night complaining about how his hands were shredded after doing 100+ pull-ups earlier in the week and used this excuse as justification for rocking those gloves. Come on K-Fed, you’re better than that! We still love ya though! ******************************************************** For those of you competing in today’s SacTown Throwdown, we will be [...]
Great Minds Think Alike
5 rounds for time 12 Sumo Deadlift High Pull 12 Floor Press *use same weight for both exercises E and GyGy hatch a plot to take over the world… **************************************************** The Sac Town Throw Down is this Saturday at CrossFit East Sacramento. We have three teams who are competing and I’d love to tell everyone to [...]
Fashion Statement
Strength WOD: Squat Clean 1 rep max CrossFit WOD: 3 rounds Row for 2 minutes: row pace men-below 1:50, women-below 2:00 Box Jumps for 2 minutes: Try and get 50 box jumps in each round. Newbie Karen goes with the colorful African safari theme for her workout gear yesterday! I think the teams for Saturday’s [...]
Time to Buy Some Weightlifting Shoes
Come on Butthead, make a little investment in your strength and conditioning future and buy yourself a pair of lifting shoes. Beavis pulled the trigger on a pair and look at all the PR’s he’s been posting lately. ************************************************** 02/10/2010 WOD: 5 rounds for time 21 Pull-ups 15 KB/DB Swings 53/35lbs 9 Deadlifts 250/150lbs Here [...]
Make the Burn Stop!
That’s what the evening class was saying after 200 air squats! ******************************************** 02/09/2009 Strength WOD: Push Press 1 rep max CrossFit WOD: 50-40-30-20-10 reps of; Double Unders Sit-ups 15 push-ups *After every round of double unders and sit-ups execute 15 push-ups. Here is a video of a dude push-pressing some serious weight. It’s the end [...]
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