CrossFit – American River CrossFit in Sacramento

AMRAP in 12 minutes (skinny Cindy):

5 pull-ups

10 push-ups

15 squats

When your done work on weaknesses or exercises you’re not comfortable with/hate doing. Things like stretching to improve flexibility, handstand push-ups, olympic lifting, etc.

Machine Mike and Ollie look like long lost twins as they rock similar hair-do’s yesterday.

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There have been a lot of new faces showing up at ARCFit recently.  Please introduce yourself to the new members and provide them encouragement and assistance if needed. Remember how you felt when you first started training here. Don’t go through a WOD without knowing the names of everyone else that are sweating and bleeding next you! Potential burpee fine…

Row 1500 meters (rear end elevated 12 inches)

5 minutes of Burpees with 2 push-ups

Finish with:

50 knees to elbows

100 sit-ups

The 9:00 am crew gathers around the “water cooler” (aka Chad) to gossip about their wild weekend before beginning their workout.

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The state of California may not be doing so hot lately with furloughs, foreclosures, and the freeing of criminals from prison early.  But at least the Guvernator got an up close and personal glimpse of a CrossFit WOD: Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

WOD:

Run 400 M-7x @ 90% effort

Rest 1:30 between sets

Finish with 8 minutes of ab work

Beavis and Butthead work on their new dance routine.  And yes guys, wife beaters and sleeveless t-shirts are still cool!

Rest Day

Anais, Marlene and Natalie draw on their second grade math skills to figure out how many reps they recorded during yesterday’s team WOD.

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Anyone interested in improving their rowing skills might want to check this out:

Signups are due by Thursday, March 11th. This rowing workshop is open to the public and is being held by Toby Johnson (bio below). The fee is $25.00 and you can enroll and pay the fee online at :

http://clients.mindbodyonline.com/ws.asp?studioid=5909&stype=-8

Spend a morning improving your technique, power output and how to approach the rowing pieces in CrossFit WODs. Limited to 26 participants.

About Toby Johnson:
Toby is a graduate of Sacramento State University with a degree in Recreation Administration. He has rowed for sixteen years starting with Capital in 1992. He was recruited by Washington State University. After two years rowing with WSU, he decided to come back to Lake Natoma and finish out his collegiate eligibility with the Sacramento State men’s team. Within those two years, the men’s eight went undefeated with the exception of one race. After college, he coached for Capital and Sacramento State, as well as, continued to row for himself. In 2003, he moved to Georgia to train with a previous National Team Sculling coach, Igor Grinko, and try out for the 2004 Athens games. An inopportune knee surgery three months prior to trials limited his chances. He moved back to California and has continued with his training. He recently received his Certification for Level I Cross fit training and is working on his Certified Strength and Conditioning Specialist Certification.

IN TEAMS OF 3 YOU WILL COMPLETE

AMRAP IN 20 MIN

PUSH PRESS 95/65

20″ BOX JUMPS (20 REPS)

REST

ONE PERSON WILL DO 20 BOX JUMPS WHILE ANOTHER DOES AS MANY PUSH PRESSES AS POSSIBLE.  THE JUMPER MOVES TO PUSH PRESS, PUSH PRESSER MOVES TO REST, RESTER MOVES TO BOX JUMPS.

BOX JUMP REPS DON’T COUNT…ONLY PUSH PRESS REPS.

Chuck better be ready to defend himself from an angry mob of pilates practitioners after sporting this shirt in public.

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A recent study released by the Harvard School of Public Health found that 55% of professional baseball players were considered overweight between 2000-2006.  The study based their findings on the body-mass index (BMI) of the athlete.  I don’t agree that an elevated BMI automatically means the athlete is unhealthy.  There are other factors that must be considered including the fact that modern day athletes are just bigger and stronger (translation=heavier) then their earlier counterparts.  However, Milwaukee Brewers first baseman Prince Fielder doesn’t appear to be missing many meals (Paleo or otherwise).  Read more here:  As Pro Baseball Players Get Bigger, So Do Their Health Risks …