Look Who Stopped By

Posted by admin in WOD on 03 31st, 2010 | 1 Comment

NorCal Sectional Day 2 Chipper WOD:

Perform the following for time:
25 Burpees
100-yard Walking Lunge
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead (40/25lbs)
- 100-yard Dumbbell Farmers Walk (40/25lbs)
Then 25 Burpees
Row 500m
Run 450 m

The Easter Bunny hopped in to ARCFit to get a workout in before Sunday.

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This was a brutal WOD for athletes trying to finish in the top-20 this past weekend.  Grip failure on the farmer’s carry and the second round of 25 burpees seemed to be the hardest part of this workout. The fastest men’s time was a blistering 14:41, and the top woman finished in 17:20.   For a look at all of the results go here.

The Bad News Bears of CrossFit

Posted by admin in WOD on 03 30th, 2010 | 5 Comments

Strength WOD:

Power Clean and Jerk 4×5

CF WOD:

3 rounds for time:

21 DB Snatch each arm (50/35)

21 Plyo Push-ups

Here’s some of our crew from last weekend’s Nor Cal Sectional qualifier in San Jose.  After watching a day of impressive athletic feats, fun times with lots of laughter, and of course, plenty of drinking, our boy Josh Kla-Pow came up with the apt description that ARCFit is like the Bad News Bears of the CrossFit world.  I love that description!  We train hard and give our best during competition but we also know how to have fun and not take ourselves too seriously.  No one is winning a gold medal at the next summer Olympics in the row/sledgehammer WOD.  Events like this past weekend are about healthy competition and sharing good times with good people.  If you weren’t fortunate enough to make it down last weekend, make sure to try to get out to the next event.  If you’re lucky enough you might see Randy hanging his head out the car window fertilizing all of the foliage along the roadway.  A whiteboard to track beer consumption, really gang?-CN

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Kettlebells were flying during “Helen” yesterday.

The Fearless Foursome

Posted by admin in WOD on 03 29th, 2010 | 6 Comments

Overhead Squat 5-5-5-5-5

Rest and recover for few minutes

CF WOD:

“Helen”

3 rounds for time:

Run 400 meters

21 KB Swings (53/35)

12 Pull-ups

Beavis, GyGy, Mesh and Sonic brought their best to the NorCal Sectionals this past weekend.  For everyone except Gy, this was their first time competing on a stage this size and they all performed remarkably well.  Both Sean and Gina made it into Sunday’s finals and put on inspirational performances.  G missed her goal of being one of the top-20 females to advance to the Regionals in Southern California, but her final day effort was amazing!  She finished 12th in the brutal chipper WOD and hit a 135 lb clean and jerk to place 39th overall out of 110 women competitors.  Sean got a new C & J PR of 245 lbs and finished 58th overall out of 255 male competitors.  Not bad for a guy that wasn’t even sure he was going to compete up until recently.

Thanks to everyone that came down and cheered on our athletes on Saturday and Sunday.  I know our “Fearless Foursome” appreciated it and I’m sure it helped them push past their limits!  Also, big props to Josh for setting up the live video blog on our site.  From what I understand, we had quite the following of interested ARCFit members that couldn’t make it down to the event.

To Stacie, Gina, Anthony and Sean, I want to say thank you for your hard work and dedication leading up to this past weekend, it made coaching you guys a whole lot of fun!  Congrats!!-CN

GyGy in the zone!

Sean in chipper WOD hell!

Rest Day… for most of you

Posted by admin in WOD on 03 28th, 2010 | No Comments


I believe our fearless leader Christian intended to tie one on last night and has entrusted the blog to me (josh) for the day. Last I heard, Gina was definitely through to today’s WOD at the NorCal CrossFit Sectionals, and it appeared Sean was heading into the Chipper as well. Here’s what they have to look forward to:

Workout C1
In 6 minutes, work up to a max squat clean to overhead.

* The bar must start on the ground, you must pass through a squat, and then send the bar overhead in any manner you choose.
* You’ll be able to designate your opening weight before the workout begins, and the judge will be able to help you load and unload weights. In addition, you’ll have plenty of time to warm-up prior to the beginning of your heat.

Workout C2
At the immediate conclusion of Workout C1, perform the following for time:
Sprint 50m
25 Burpees
100-yard Walking Lunge
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead (40/25lbs)
- 100-yard Dumbbell Farmers Walk (40/25lbs)
Then 25 Burpees
Row 500m
Run 450 yards

Each workout will be scored separately; workout C1 will be scored by max load, while workout C2 will be scored by time. There will be a 35-minute cap on workouts C1 and C2 combined, meaning you have to get through workout C2 in 29 minutes.

All our athletes put out maximum effort and huge congratulations are due to Mesh, Gy-Gy, Sonic, and Beavis for representing our community in a great way. Though there were certainly some major flaws in the way the event was organized, the competition itself was top notch and ARCFit was well represented and supported by a bunch of you who made the trip down.

If you have some time on your rest day, we’d love to see you down at the Sectional Finals today. One day tickets will be available for $15 at the gate and your support of our athletes would be greatly appreciated.

American River CrossFit 2010 CrossFit Games Sectionals Liveblog – Sunday Edition

Posted by admin in WOD on 03 27th, 2010 | 13 Comments

8:30:30 PM: Follow this post Sunday, March 28, to keep updated on all ARCFit athletes’ performance and results from the cf games sectionals final.

10:28:48 PM: Day 2! http://flic.kr/p/7NWrLV

10:59:10 PM: Pre-wod meal for G http://flic.kr/p/7NWS46

12:36:52 AM: Warming up. 15 minutes till go time! http://flic.kr/p/7P3iJS

12:36:52 AM: Warming up. 15 minutes till go time! http://flic.kr/p/7P3iJS

12:40:41 AM: The cheering section http://flic.kr/p/7P3mXY

1:14:18 AM: Killin http://flic.kr/p/7NYTna

1:33:34 AM: 135 clean and jerk. 2nd place in second wod! Tears in my eyes!! http://flic.kr/p/7NZbrZ

2:08:51 AM: Chillin between wods http://flic.kr/p/7P4GVU

3:12:47 AM: Well earned beer and cookies for gy! Sean’s heat pushed back to 1:20 http://flic.kr/p/7P5GuE

4:13:27 AM: 10 minutes till go time for Sean http://flic.kr/p/7P2EsR

4:31:57 AM: Seaner! http://flic.kr/p/7P2XrV

5:09:13 AM: The man on the rower! Sean kicked some tail and finished in 21:19! http://flic.kr/p/7P3y6c

5:10:12 AM: The finish line! http://flic.kr/p/7P7y7y

5:30:34 AM: Things are getting crazy now http://flic.kr/p/7P3TFz

1:32:21 PM: More evidence http://flic.kr/p/7P7UrE

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