Leojo fighting for every last rep! D

So when I first saw the picture of Leojo scratching and clawing to finish “Kalie’s WOD”, and the entire class there cheering him on, I thought how cool and inspiring that was. Seeing people come together like that to encourage others is awesome. Basically I got all warm and fuzzy. Then I read this comment from Runner Steve on the ARCFit Facebook page regarding LJ’s near-death experience and it gave me a different perspective…

“We thought you might (die), that’s why we gathered around and cheered you on like spectators at a NASCAR race waiting for the crash”.

Classic Runner Steve!

TODAY’S WOD

For Time:

4 Rounds for time:

2 Rope Climb

100M Sprint

4 squat cleans (165/115)

100M sprint

The post A Different Perspective appeared first on CrossFit - American River CrossFit in Sacramento.

Kalie not backing down from those T2B’s!

TODAY’S WOD

Kalie’s AOTM WOD: “These are a few of my favorite things”

100 DU’s

10 Shoulder to Overhead

15 Pull Ups

10 Hang Power Cleans

15 T2B

10 OHS

15 KB Swings (70/53)

10 Deadlift

15 Wall Ball (20/14)

500M Row

15 Wall Ball

10 Deadlift

15 KB Swings

10 OHS

15 T2B

10 Hang Power Clean

15 Pull Ups

10 Shoulder to Overhead

Weight for barbell is 155/105. Scale accordingly

Learn more about our AOTM here:

How long have you been with ARCFit?

Since February 2012

What is your athletic background?

I was a three sport athlete in high school (volleyball, basketball and throwing-where I was introduced to Olympic weight lifting) and I walked onto the Davis rowing team, where I pulled as a port for 4 years. My novice year, our top novice boat out raced the varsity boat, won a bid to nationals and won the NCAA Division II National Championships. I miss being on the water but I don’t miss erging. And now thanks to Crossfit, I’ll never have to miss erging again. Ha!

What type of training were you doing prior to ARCFit?

I started crossfitting in 2011 at Crossfit Long Beach. Then when I moved back to Sacramento I knew I had my work cut out for me finding a gym that would have the same great community and motivate me like CFLB. After trying out several in the area, I new ARCFit was the right choice.

Before that, after I graduated from Davis, I was in a slump. I went from being super competitive, working out twice a day to doing….nothing. It was a very hard transition for me. I gained weight and lost some of my mental toughness that helped me push through long workouts. When I stumbled across Crossfit in 2010, I knew I had found what I was looking for. Crossfit lets me be competitive and has introduced me to a great group of people who don’t think it’s weird for women to throw around big weights.

Have you noticed any changes since you started training with ARCFit?

My goals have changed since starting at ARCFit. When I first started crossfit, it was a great social outlet for me as well as a way to workout. Now I really want to hammer out my weaknesses and possibly enter into more competitions. I know I’m a long way from that (SacTown Throw Down was VERY eyeopening for me!) but I’m excited to work on new goals and conquer new skills.

Favorite lift or movement?

Cleans and wall balls

Least favorite lift or movement?

Toes 2 Bar – but I’m making them my favorite!!

Favorite WOD?

Long chippers or anything with a barbell complex

Least favorite WOD?

Anything with lots of erging or burpees

Goal you recently accomplished?

I got my pull ups back!!! I hurt my shoulder last October and couldn’t even hang from the bar. Now, they’re back! I’m so excited about this and don’t dread workouts with pull ups anymore.

Future goal?

Immediate goals – Kipping toes 2 bar and chest to bar pull ups
Long term – handstand push ups and ring dips

What do you like about training at ARCFit?

I love the people! The coaches and the members are so great and supportive. Everyone is there to motivate and push you to goals you didn’t think were possible. There isn’t a bad class! I started out being a 4 pmer and now I get up early to workout with the 6 am crew. I love that you can walk into any class and see familiar faces as well as a few new ones.

What would you tell someone who is considering starting with us?

You just need to give it a shot! Come meet the coaches and the people and you’ll know why I keep going back. Every workout can to scaled to anyones ability and all the coaches will work with you to make sure you get the best workout. Everyone starts out somewhere and everyone has things they need to work on. On any given day, you could be last in a workout or first. What wont change is the unwavering support and encouragement you’ll get from every member of ARCFit. Come in and get started!

The post Our May AOTM Speaks appeared first on CrossFit - American River CrossFit in Sacramento.

Lindsey looking focused coming out of the hole.

TODAY’S WOD

AMRAP in 7 minutes:

Burpees

Games standards-Please use 6 inch target

Then:

21-15-9

Deadlift (245/165)

Box Jump (30/24)

The NorCal Regional of the CrossFit Games are this weekend (May 24-26th) at the Sonoma County Fairgrounds.  If you’re not doing anything I’d highly recommend that you head up to the wine country and watch the premiere athletes in Northern California throw down.  The competition should be fierce as only 3 men, 3 women and 3 teams qualify for the CrossFit Games.

And as luck would have it, Lelani and B$ are selling four, 3-day passes for only $30 each.  That’s $10 less than face value!  Post to comments if you’re interested.  Make sure to bring me back a bottle of wine (or case) if you do make it up there!

The post NorCal Qualifier this Weekend appeared first on CrossFit - American River CrossFit in Sacramento.

Runner Steve and D make up a formidable team!

I know many of you out there have been wondering what “Rx” means in relation to the ARCFit partner competition set for Saturday, June 22nd. Below I have listed some of the movements/weights/etc that Rx teams should be able to complete. Why only “some” of the movements? Because I haven’t programmed the workouts yet!

This event is not going to be like the CrossFit Games or some other Rx style competitions. Consider this Rx lite. If Rx isn’t for your team, the scaled division is. If you’re still not sure, ask one of our coaches. They should be able to tell you which division you belong in. Now grab a partner and get signed up! No partner, no problem! Post your name on the whiteboard and we will get you one. Remember, these are co-ed teams!

At least one member of the team should be able to do the following movements if they wish to compete in the Rx’d division

Deadlift (225/135)
Clean (135/95)
OHS (115/75)
Pull-ups
Ring Dips
Double-Unders
HSPU’s
Toes to Bar
Rope Climbs

TODAY’S WOD

“Jackie”

Row 1000

50 Barbell thrusters (45# for both male and female)

30 pull ups

Then:

7 minutes to establish a 3 rep max in the overhead squat

(Barbell must start from the ground)

Time and heaviest 3 rep will be counted

Athletes can rest as needed between the two WODs

The post Partner WOD Stuff appeared first on CrossFit - American River CrossFit in Sacramento.

First we had Superman. Now we have Batman swinging a KB!

TODAY’S SCHEDULE

8:00 am- On-Ramp
9:00 am- Regular Group Class
10:00 am- Open Gym/Free Intro Class*

*Not sure about this CrossFit stuff? Come into ARCFit this morning at 10:00 am for a free introductory workout and check us out. It just might change your life!

TODAY’S WOD

In teams of 2, complete the following for time:

140 double-unders (partners alternate every 20 reps)
120 sit-ups (partners alternate every 10 reps)
100 kettlebell swings (53/35, alternate every 10 reps)
80 box jumps (24/20, alternate every 5 reps)
60 ground release push ups (alternate every 5 reps)
40 knees to elbows (alternate every 5 reps)
20 pull-ups (alternate every 5 reps)
10 200 m sprint row (only one C2 per team, alternate after 200 m)

The post Come On Down appeared first on CrossFit - American River CrossFit in Sacramento.

Is Magic Mike making that face because of exertion or the brightness of his shoes?

TODAY’S WOD

“Nasty Girls”

3 Rounds

50 Squats

7 Muscle Ups

12 Hang Power Cleans (135/95)

Or

“Helen”

3 Rounds

400 M Run

21 KB Swing

12 Pull Ups

Grab a friend or two and bring them to our free intro workout tomorrow from 10:00-11:00 am.

The post Choices appeared first on CrossFit - American River CrossFit in Sacramento.

Elizabeth and Coach Amber throwing some barbells around

TODAY’S WOD

“Elizabeth”

21-15-9

Squat Clean (135/95)

Ring Dip

Then:

Alternating Tabata

Hollow Rocks

Plank Holds

(If hollow rock is too easy, use wide grip PVC extended overhead.)

How to Improve Your Ring Dips

The post 05/16/2013 WOD appeared first on CrossFit - American River CrossFit in Sacramento.

Q and LJ doing work!

TODAY’S WOD

LIFT

EMOTM for 12 minutes:

1 snatch grip deadlift
1 snatch pull
1 snatch (power or squat)

Attempt to increase weight each round

METCON

100 thrusters for time (65/45)

Free intro class this Saturday from 10:00-11:00 am, tell your friends!

105-Year-Old Texas Woman Reveals Bacon as her Secret behind Long Life

The post 05/15/2013 WOD appeared first on CrossFit - American River CrossFit in Sacramento.

Could Garrett look any more manly in this picture?

We will be holding a free introductory workout this Saturday from 10:00-11:00 am. So grab a friend or family member and introduce them to ARCFit!  No appointment necessary.

TODAY’S WOD

SKILL

Spend 10 minutes practicing handstand walks

METCON

“Lynne”

Five rounds for max reps of:

Bodyweight Bench Press
Pull-Ups

Get your partner and put your names on the whiteboard for our in-house partner competition scheduled for Saturday, June 22nd. One guy and one girl will team up to battle it out in either the Rx’d or scaled division. EVERYONE is encouraged to participate. I will be posting some guidlines for what Rx’d competitiors will be expected to do to help you make your decision on which division to sign up for.

The post Free Intro Workout this Saturday appeared first on CrossFit - American River CrossFit in Sacramento.

Smile, it’s Monday!

Heads up everyone, our hosts had a conflict so we are changing our anniversary party from June 1st to June 22nd. Everything else stays the same. The Clark’s are still hosting and we are still going to get our party on! Oh, and one other thing…

We wil be hosting a partner competition the morning of the party. The teams will consist of one guy and one girl. There will be an rx’d and scaled division. EVERYONE is encouraged to sign up and participate. This is going to be a fun test of your overall fitness and at the end we go to Melissa and Brad’s and drink beer and dance. Not a bad way to end a competition!

I will be posting what you should expect for the rx’d division so you can determine where your team should sign up. No partner? No problem! Just throw your name up on the whiteboard and what division you want to compete in and we will find one for you.

TODAY’S WOD

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jump (24/20)
30 Wall ball shots (20/14)

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