Justin's dad John putting the finishing touches on our new plyo boxes

Justin E. and his pop sacrificed most of their Saturday to build three new plyo boxes for ARCFit!Is that generous or what?  These aren’t just any boxes either, they are the multi-functional kind that can be placed at a 20″, 24″ or 30″ height.  These things look professionally done and were sorely needed!  Our original boxes from the garage days were rudimentary at best, and have definitely seen better days.  Thank you to Justin and his dad!

Program A:

“Helen”

3 rounds for time

400 m run
21 kb swings (53/35)
12 pull-ups

Program B:

Back Squat: 3 x 8; 3 x 5

Then:

75 wall balls for time*

* you will perform 4 burpees at the top of each minute (this includes the first minute)

Holiday Hours

We will be closed this Saturday for Memorial Day weekend. On Monday, we will be running a modified schedule with regular group classes at 9:00 and 10:00 am. There will be no open gym or free introductory workouts. The WOD will be “Murph” , a tribute workout for Navy SEAL Lt. Michael Murphy, killed in combat in Afghanistan on June 28, 2005.

Program A:

Power Clean: 3-3-3-3-3
Deadlift: 5-5-5
Weighted Pull-Ups: 5-5-5-5-5

Program B:

3 Rounds for Time

50 double-unders (150 singles)
40 sit-ups
30 kb swings (53/35)
20 jumping pull-ups
10 db shoulder press (35/20)

The CrossFit For Hope fundraiser is set for Saturday, June 9th.  This charity event is designed to raise money to benefit the St. Jude Children’s Research Hospital, with the goal of raising $1.7 million, one day’s operating cost for the facility.  This event is taking the place of Fight Gone Bad but the workout is styled in a similar fashion.  CrossFit East Sacramento has stepped up and will be hosting several local affiliates as we come together to raise money for a wonderful cause.  Everyone is welcome to participate and the workout will be scaled to all fitness levels.  Remember, this is a charity event not a throwdown.  So get signed up and start collecting those donations.  And then get your family and friends to sign up as well and we will all head over to Justin’s place and get in a sweat and hang with fellow CrossFit athletes from the area.

Registration:
Registration this year is just like registering for the Open.  In fact, if you participated in the Open, you are already in the system.  Just use your same log-in email and password on the hope.crossfit.com website.  You will be able to set up your own personal fundraising goals as well as your goal for your score on the WOD.

Like a true ARCFit athlete, Kelly T. was ready to throw down anytime and anywhere.  Jeans and flip-flops could not slow her down on the 30 second sprint row for calories at the NorCal Regionals in Santa Clara yesterday.  Way to go girl!

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Today’s Schedule:

9:00, 10:00 am- Regular group classes
11:00 am- Free intro workout; open gym

Partner WOD:

3 rounds for time

100 double-unders
75 squats
50 push-press (95/65)
25 sdlp (95/65)

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Nighttime fast may top calorie counting, study finds 

Karen H. multi-tasking with barbell and kleenex!

The other day in the box Karen was dealing with a pretty bad seasonal allergy attack.  Red, puffy eyes, sneezing and a runny nose threatened to cut her workout short.  But like a true ARCFitter she persevered, and came up with this handy tissue holder while doing squats!  Allergies suck there is no doubt about that, but sticking to a Paleo based diet might help minimize the effects of all of that pollen floating around right now.  Read more on the topic here:  7 Ways to Avoid Seasonal Allergies for Good

Program A:

8 x max supine ring rows (rest as needed between attempts)

Then:

AMRAP in 18 minutes

30 double-unders
20 kb snatch (53/35)
10 burpees
5 ring dips

Program B:

AMRAP in 6 minutes:

2 wall walks
4 broad jumps

AMRAP in 6 minutes:

4 db power snatch (40/25)
8 box jumps (20/16)

AMRAP in 6 minutes:

8 thrusters (40/25)
16 sit-ups

*rest 1 minute between each AMRAP

The NorCal Regionals of the CrossFit Games begin today at the Santa Clara County Fairgrounds.  Work is preventing me from getting down there but if you plan on attending, we would love to hear updates on the competition either via this site or our Facebook page.  Only 3 men, 3 women and 3 teams will qualify to move on to the Finals at the Home Depot Center which should make for some pretty fierce competition!

David fighting for another rep

Program A:

Push Press: 5-5-5-5-5
Front Squat: 5-5-5
Back Squat: 5-5-5

Program B:

2000 m row (recovery)

Then:

In team’s of 3

AMRAP in 15 minutes

50 m sled pull (75/50)
Waiter’s hold (45/25)*
Plank hold*

*while one teammate is pulling the sled, the other two will be doing a static hold.

 Grange’s new chef embraces farm-to-fork ethic 

The Northern California Regionals for the 2012 CrossFit Games start this Friday, May 18th, at the Santa Clara County Fairgrounds. After participating in the Games for the past three years, team ARCFit will not be competing after falling just outside the top-30 cut-off (too many ladies having babies around here!).  Just the same, I would recommend getting down to the Fairgrounds and taking in some of the best conditioned athletes in the most stacked Region in the world (even after Pat Barber had to pull out after having an emergency appendectomy).  The above video features 6 of the Region’s favorites, including Gy and T’s favorite, Gabe Subry of CrossFit 209.

You can check out what the  competitors have in store for them here:  Regional Workouts

If you plan on going: View Event and Venue Information

If you don’t: How to Follow Regionals: Week 4

Today’s WOD

Program A

Complete the following for time:

30 chest-2-bar pull-ups OR 10 muscle-ups Or 5 rope climbs (athlete’s choice)
50 kb swings (70/53)
1000 m row

Program B

Front Squat: 3 x 8

Then

“Mini Cindy”

AMRAP in 12 minutes:

5 pull-ups
10 push-ups
15 squats

T goes hands free during her rest time while D hits some box jumps during last weekend's team WOD

Today if you’re in program B you get to spend time working on a skill or a goal.  Make sure to take advantage of this time and apply yourself to whatever it is you’re trying to get better at or accomplish.  If you need help on something just ask a coach or one of our veteran members.

For those of you that plan on spending time practicing double-unders, I want to address something that I’ve seen many of you doing during this movement: Piking.  Piking during double-unders is not efficient and should not be a habit you pick up.  Just like the donkey kick, piking requires more work to do and can tax you metabolically much faster during longer WODs.

I’ve found the key to perfecting the double-under is all in the wrists.  You don’t need to jump much higher on a double than for a normal single skip as long as you rotate the rope faster with your wrists.  I’ve found most people think they are whipping the rope around faster but they aren’t getting it done.  That’s when I’ll ask them to try for a triple-under.  Most will usually get a double after that and they realize the speed needed to get it done.

So…generate plenty of speed on the rope with fast wrists, maintain good body mechanics (no donkey kicks or piking), and you’ll be double-undering until your hearts content in not time.  Here are a few more pointers to help you on your journey to the elusive DU:

• Look straight ahead to maintain balance
• Keep body upright and balanced and jump from the balls of the feet
• Jump only high enough to clear the rope (donkey kickers and pikers beware)
• Keep your elbows close to your sides and focus on fast wrists
• Stay relaxed! (tensing of the shoulders and neck is not going to help you)

K-Star and the Mobility WOD talk about how bad movement patterns on one exercise can set you up for more problems in the other areas:  Movement Transfer Exercise: The Double Under and The Rest of Your Athletic Life

Today’s WOD

Program A:

Snatch: 3-3-3-2-2-2
Clean: 3-3-3-2-2-2

400 m farmer’s carry (70/53)

Program B:

Spend 15 minutes working on a skill or a goal

Then:

21-15-9*

kb swings (53/35)
burpees

*finish every round with a 200 m run

Matty P.

Quiet. Unassuming, Beastly.  Three words that describe our May Athlete of the Month, Matt P. Matt jumped into ARCFit with both feet and has been setting new PR’s on a regular basis ever since.  He qualified for our novice team for the SacTown Throwdown and kicked some serious ass!  He particapted in the CrossFit Open and was also very competitive.  Matt is one of those athletes that has no stop button, he will go until there is nothing left in the tank (probably why two of us had to half carry him after his last WOD at the Throwdown).  I look forward to watching him get stronger and put pressure on some of the top dogs in the box.  Rumor has it that he attributes all of his success to his pre-workout routine which involves disappearing into the bathroom for 20 minutes before it’s “go time”.  I’m sure some of the others from the 8:00 am class can confirm or deny this rumor.  Either way, make sure to congratulate Matty P. on an honor well deserved!

Today’s WOD

Program A:

Walking barbell lunge: 5 x 10 (light weight)

Then:

“Running Annie”

50-40-30-20-10

Double-unders
sit-ups

Run 500-400-300-200-100 m

Workout B:

“Fight Gone Better”

Wall Balls(20/14)
Hang Power Clean (75/55)
Box Jump (20)
Push Press (75/55)
Row

Spend 1 minute at each station and then rotate. Rest 1 minute between rounds (3 rounds total). Total number of reps in each station for a final score.

MelZ- yes you can be a mom and have a body like that!

Happy Mother’s Day to all of the ARCFit moms! You’ve definitely earned today (and many more) as a rest day!  Enjoy the day off and we will get after it starting on Monday.

He may leave his bowl of oatmeal on the gym floor, but Ali sure can leap! Just ask Neva...

Today’s Schedule:

9:00 & 10:00 am- Regular Group Class
11:00 am- Open Gym

Today’s WOD

In team’s of two, complete the following:

4 rounds of

Run 400 m*
50 squats

Then

200 m overhead walking lunges*

Then

100 box jumps* (24/20)

*For the entire workout your team will be required to carry one bumper plate (45/25) which must not touch the ground at any time (25 burpee penalty). Partners will run together while carrying the plate but only one person may be working at a time during the squats, lunges and box jumps. The plate must be held by the teammate doing the squats and the overhead walking lunges. The box jumps can be done while the resting partner holds the bumper. 3, 2, 1…is that burning flesh I smell?