When Quitting is not an Option
Back Squat 1 rep max
Press 1 rep max
Deadlift 1 rep max
Before coming in today, please read the article on CrossFit Total. It explains in detail what’s going to happen in this workout.
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Hey Chad!
I just got done with a couple of weeks training with my Marine unit here in Massachusetts. I’m in a Machine Gun platoon for the reserve Anti-Terrorism Battalion and we spent most of our time on the range shooting. In the evening we mix in a lot of our martial arts program and annual qualification events like our Combat Fitness Test. It’s an 800m run in boots, 30lb ammo can lift, and a course where you low-crawl, sprint, carry people and more ammo cans.
Unfortunately, while switching from dragging a Marine to putting him on my back, I slipped in the sand and he fell right on my ankle. I knew immediately that it was a bad sprain but I was looking at a PR at this point in the test so I grabbed him, tossed him on my back, and finished the remainder of the course. I limped across the finish line but I still beat my previous time last year by 30secs (2:30 versus 3:00). My ankle is shot but there is no doubt that the training at ArcFit helped both reduce the severity and allowed me to finish with a PR and a max score.
I fly back on Tuesday and even though I’m hurt, I can’t wait to get back in the box. I’ve attached a few photos from the training.
Sean
Irish, you are elite and badass, and we’re lucky to have you training at our box and our country is privileged to have you serving her! Looking forward to getting you and that bum ankle back in the box!
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On-ramp classes start today! We’ll see all of you newbies at either 9:45 am or 7:00 pm.
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It’s time to ramp up the Fight Gone Bad fundraising mission! Get your family and friends to sponsor you or, better yet, get them to come down and participate. We are asking for a minimum $20.00 donation to get in on the fun. Click on the sidebar to get registered.
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Please let me know via email if you’re interested in attending Greg Amundson’s free seminar on goal setting and the power of positive thinking which will take place this coming Saturday at Crossfit CenCal in Stockton.
Feel the Love
A secret admirer?
Rest Day
That was a brutal week of work but you all kicked some serious butt! Take the day off to rest and recharge because we’re going to be charging into September!
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The new On-Ramp session starts tomorrow at either 9:45 am or 7:00 pm. If you’re not already signed up but are interested, send me an email.
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CrossFit legend Greg Amundson will be putting on a “Goal Setting and Positive Self Talk Seminar” at Crossfit CenCal on Saturday, September 4th, from 11:00 am to 1:00 pm. The cost is FREE ! Let me know if you’re interested via email so I can give Greg a heads up on the number of folks that will be attending from our gym.
Motivation
Is there a better motivator then cold beer?
You’ve got to know your athletes as a coach. And I knew that the 6:00 pm class needed a little push to get over the TGU hump, so I thought I’d entice them with a cold lager. I’m not sure if my plan worked but I know that a lot of people were cursing me. Hey, I’m not here to be your buddy, I’m here to make you fitter human beings. How many of you ripped through those last reps so that you could get home and crack a cold one. Yup, I thought so…
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Partner WOD
In teams of two complete the following for time:
400 m run with med ball (20/14)
-one partner runs while the other holds a plank position for the length of the run and then switch (Every time you drop from the plank hold it’s a 1 burpee penalty for the team. Total the number of burpees for both teammates and complete them before moving on).
100 box jumps (24/20)
100 knees to elbow
-both teammates can be working at the same time
400 m run with med ball (each teammate does the run and the plank hold with the same burpee penalty applied and they must be completed before time is stopped).
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Don’t forget to tell the friends and family that today at 11:00 am is our free introductory class. This is a great time to check us out since we are starting a new on-ramp class on Monday.
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Here is a good article that was in the Sacramento Bee yesterday regarding the Sacramento High School olympic lifting program. The Governor has been a big disappointment in a lot of ways, but at least he helped the club raise money for international competitions: Schwarzenegger pumps up weightlifting team with fundraiser
Endless Summer
Back Squat 3×5 @ 75% of 1 rm
50 Turkish Get-ups for time (55/35lbs)
Every 2 minutes execute 10 KB Swings
Dennis V. on vacation
Hi Christian,
I remember you posted on the website before to send in some pics from our vacations doing some workouts. I’ve been vacationing here in Oahu, Hawaii for the past week and I’ve been having a great time. The picture I’m sending was taken on the Mokulua Islands, 45 minutes off the coast of Kailua by ocean kayak. I haven’t had a chance to make it out to CrossFit Oahu yet for a workout, but I’ve been keeping myself busy with activities, body weight exercises in my room, some running and practicing my handstands on the beach. Anyway, I hope all is well, see everyone back at the box next week.
-Dennis
Awesome picture Dennis, thanks for taking the time to send it! Made me want to hop a plane with the fam and head straight for the islands. Except for the part where I don’t have any money and can’t take time off from work, I’d be all over it! Try to sneak some Poke back for Chad. Just be careful when you’re kayaking: Great White Shark Hunts Kayakers
Is summer really coming to an end already? When I was a kid (many moons ago) you always knew that summer was over the day after the Labor Day holiday, when we had to go back to school. I’m glad I’m not a kid these days because going back to school in August is LAME. All this education stuff can sure get in the way of a good time 
Remember to email Kat any cool photos that you may have of yourself outside of the box being super elite bad ass mo-fos! She’s got the picture board up and running and is looking for more content, so don’t be shy…CN
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Our next On-Ramp session is set to start on Monday, August 30th. If you have any friends or family interested in checking us out then I recommend they attend the free intro class this Saturday at 11:00 am.
W.O.W WOD-aka Theresa’s WOD
ARCFit Athlete of the Month Theresa dropping some 'bows!
“T’s” WOD
This is a partner WOD in which you will start and finish together. Complete one exercise before moving onto the next. Coaches will choose partners for you to make it a fair playing field.
3 rounds of:
Clusters-7 each (Clean to Thruster combo) 135/95lbs
100 m Waiter’s Walk (45lbs/25lbs)
Gym Floor-Partner Handstand Walks (elevated partner wheel barrel or scaled to just partner wheel barrel)
Once completed you will move onto the individual portion of the WOD where it’s every man, woman and child for themselves!
3 rounds for time:
30 Double Unders
20 Wall Balls
10 Burpees
*Your WOW points will be determined in the last part of this workout. So it’s important to help and encourage your partner through the team wWOD. The faster you get done then the better your chances are of winning the last WOD.
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Fight Gone Bad V is coming to ARCFit on Saturday, September 25th. So get yourself and everyone you know to sign up to participate in this great workout that goes to three valuable charities. Bring your friends and family along for the fun as well, the workout will be scaled to everyone’s ability. And of course it wouldn’t be an ARCFit event without cold brew and a barbecue (bring your turtle burgers!) when we’re done. Click on the FGB sidebar on the right to sign up. Make sure you register under American River CrossFit, we are asking for a minimum $20.00 donation for both athletes and spectators. More details to follow…
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A special thanks to J.P. and Kevin F. who tag-teamed the construction of our wall mounted barbell racks. J.P. had the vision, taking an unused dumbell rack and breaking it down for the parts. And Kevin put the finishing touches on the project by getting everything mounted and looking clean. It sure makes the space by the lifting platforms look a lot nicer. Thanks boys!-CN
