Kells Bells, Travis and Austin give the new sleds a whirl.

Today’s WOD

Workout A:

30 Turkish Get Ups (53/35)
30 KB Snatches (53/35)

Then:

“Helen”

3 Rounds

400m Run
21 KB Swings (53/35)
12 Pull-Ups

Workout B:

Shoulder Press: 5-5-5-5-5

Then:

In 3 minutes
Row 250m
Max rep shoulder to overhead (45/33)

In 3 minutes
Run 200m
Max rep wall balls (20/14)

In 3 minutes
100 mountain climbers
Max rep pull-ups

*rest 2 minutes between rounds

Optional: 400m farmer’s carry (53/35)

A couple of firsts yesterday in the box- Linh got her first muscle-up and Olga her first rope climb! You can go to the the ARCFit Facebook page to see Linh’s MU. Congrats to our strong women!

The shirts that Cole ordered for the Sactown Throwdown are in and they look sweet! If you haven’t already, make sure to get your $25 to her and then pick your shirt up at the back counter.

Blade's body gets contorted during a wall-walk

Today’s WOD

Workout A:

Spend 30 minutes working on rope climbs, muscle-ups or handstand walks

Then:

5 x 200m sprint run (rest 2 minutes between rounds)

Optional: 400m Farmer’s Carry

Workout B:

Back Squat: 3-3-3-3-3-3

Then:

“Annie”

50-40-30-20-10
Double-Unders
Sit-Ups

You “B” people might want to try this stretch before tackling those heavy squats: The Russian Baby Maker: The Best Hip Stretch You’ve Never Heard Of

A local guy trying to get established in the CrossFit equipment built these sleds for us. They look solid and our ready to be put to work!

Today’s WOD

Workout A:

Back Squat: 3-3-3 (max reps)
Shoulder Press: 5 x 5*
*immediately after each set perform a max rep effort of strict pull-ups

Then:

AMRAP in 9 minutes

5 Front Squats (135/95)*
10 Box Jumps (24/20)
20 Double-Unders

*from the ground

Workout B:

“Penance”

200m Run
10 DB Thrusters
10 Pull-Ups
10 Wall Balls
400m Run
20 KB Swings (53/35)
20 Burpees
20 Box Jumps (20/14)
600m Run
20 Box Jumps
20 Burpees
20 KB Swings
400m Run
10 Wall Balls
10 Pull-Ups
10 DB Thrusters
200m Run

Hey ARFitters out there, it’s time to get signed up for the CrossFit Open! A handful of you have thus far, but we need EVERYONE to get involved! In case your not sure how the Open works, here it is. There are 5 workouts that need to be completed over 5 weeks (1 per week). The first Open workout will be announced on Wednesday, February 22nd. This year the ENTIRE box will be doing the Open WOD on each Thursday. Since EVERYONE will be doing the same WOD on Thursday’s, you might as well sign up for the Open and join in the fun! It’s only $20 to get involved and as long as you link to American River CrossFit, your scores just might help us qualify a team for Regionals. Not to mention, you can see how you stack up against the best in Northern California and the best in the world! We had lots of fun with this last year and I encourage ALL OF YOU to sign up today. Not sure? Ask around to see who competed last year and find out about their experience. Clink on the link to the right to get signed up.

I'm not saying whose feet these are, but he's definitely flying the ARCFit colors in preperation for the SacTown Throwdown!

Rest Day*

*At least it’s supposed to be but Coach Ryan is going to run a “Super Bowl Gone Bad” WOD from 11:00-12:30ish. This will help ease your guilt over the nacho bar and beer consumption! In FGB style:

DB Thrusters (45/25)
Box Jumps (20)
Push-Ups
Double-Unders
Row (Calories)

'nuff said

Today’s Schedule

9:00 am, 10:00 am-Regular group classes
11:00 am- Open Gym/Free introductory workout

Today’s WOD

In Team’s of 2, complete the following:

7 Rounds

7 Wall Walks
14 Clusters (95/65)
21 Burpees

Only one person may be working at a time. 3, 2, 1…Enjoy!

Mesh utilizes stick figures to drive home the point of a proper barbell path (or at least so he says!)

Today’s WOD

Workout A:

Deadlift: 5-5-5 (max reps)

Then:

50 Power Cleans (135/95)*
*Perform 5 burpees at the beginning of every minute

Optional: 10 m tire pull x 5 (rest as needed)

Workout B:

7-6-5-4-3-2-1
Renegade Push-Ups (35/25)
10m Walking Lunges
20 Sit-Ups
10m Bear Crawl

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Registration for the The CrossFit Games Open Qualifier is now open.  I encourage anyone even considering it to get signed up and join the ARCFit team.  We had a lot of fun with this last year and expect more of the same this year.  The first WOD kicks off on February 22nd.  Get registered and join our team today!

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The SacTown Throwdown is just over a week away and they are still in need of volunteers.  If the ticket prices were too steep for you, volunteer your time instead and get into the event for free, plus get your food and drink paid for.  Don’t get me wrong, you will be expected to work and it will be a long day, but you will be right up in the action!  Click here to register as a volunteer

D going over a 5 foot wall at the NorCal 40's competition

Okay, so this one is long overdue!  Please join me in congratulating Deanna for being named our February Athlete of the Month.  Deanna, along with her husband Runner Steve, our just awesome people to have in our box!

D came to us with a background in running but before long she had a pair of weightlifting shoes and was getting after all of the lifts.  She brings a positive attitude every time she enters the box and always has a willingness to learn and try new things.  Deanna can always be heard encouraging others, especially her hubby, who she routinely smacks down during WODs!  She’s also been none to crush workouts with the Thighmaster!

D competed in her first CrossFit competition last weekend at the NorCal 40′s event and will be making up part of our masters team at the Sactown Throwdown later this month.  Although it took much begging and prodding to get her signed up, she absolutely killed it last Sunday with an impressive all-around performance.  I can’t wait to see her compete again at the Throwdown.  Don’t change a thing Deanna, you’re awesome!!

Today’s WOD

Workout A:

Spend 20 minutes working on a skill, weakness or a goal

Then:

“Annie”

50-40-30-20-10
Double-Unders
Sit-Ups

Workout B:

Deadlift: 5 x 3

Then:

21-15-9*

Front Squats (75/55)
Burpees
KB Swings (53/35)
Pull-Ups
*Run 400m after each round

Congrats to the winners or our January skill challenge of max bar facing burpees in one minute:

Linh-21      Matt P- 26

Look for your Habit Burger gift cards on the back counter in the coming days. I guess that means we need a new challenge huh? How about this one:

“Backwards Barbell Fran”

9-15-21

Thrusters (45/33)
Jumping Pull-Ups

This will be an all out sprint but make sure you maintain full range of motion on both the thrusters and the jumping pull-ups. That means crease of the hip clearly below the knee and the barbell locked out directly overhead at the top. Full extension at the bottom of each pull-up and chin way over that bar. Don’t short arm the movement! Please don’t drop the empty barbells, but set them down gently so as not to bend them. Buena suerte!

I saw this guy fight in Vegas a few years back and he’s had some big wins in the UFC. Looks like his focus is changing a bit now:  Jason MacDonald Plans for the Open - video [wmv] [mov] [HD mov]

Today’s WOD

Workout A:

Snatch: 2-2-2-2-1-1-1-1

Then:

3 Rounds (rest 1 minute between rounds)

AMRAP in 3 minutes:
75 Double-Unders
Max Wall Balls

Workout B:

Spend 15 minutes working on rope climbs

Then:

“Mini-Michael”

3 Rounds

Run 400m
25 Sit-Ups
25 Back Extensions

Registration for the CrossFit Games Open starts today. Click on the link and get signed up, make sure you link to the American River CrossFit team!  The CrossFit Games

Runner Steve and I at the NorCal 40's competition

Today’s WOD

Workout A:

Weighted Pull-Ups- 5 x 3
Ring Dips- 5 rounds max reps

Then:

21-15-9

Pull-Ups
Push-Ups
Toes 2 Bar
KB Swings (53/35)

Workout B:

Front Squat- 3 x 5
Bench Press- 3 x 5

Then:

10-9-8-7-6-5-4-3-2-1*

Power Cleans (95/65)
Push-Press (95/65)
*Complete 20 double-unders after each round

Those bright orange shirts that the ARCFit crew were rockin’ on Sunday definitely stood out! Our supporters said they had no trouble finding Runner Steve or myself despite being in a heat crowded with other athletes.

Fortunatley for those of you who didn’t get on the Orange Crush train during the last t-shirt order, Cole has come up with a limited edition T for the SacTown Throwdown. It’s a take off on an old Run DMC album with lyrics to boot.  I’ve attached a link so you can check it out but if you want one you need to hurry.  If you’re interested in buying one for yourself you need to call CustomInk at 1-866-598-2065 and reference order # 1913972. Cost is approximately $25. If you call in by Thursday 2/2 and place an order it should be recieved by Feb 10th! Specify if u want a Tshirt or Tank and be sure to verify that it will be recieved by Friday 2/10!! See you at the Throwdown rockin the ARCFit Orange!! front.php back.php

Runner Steve, Deanna, T, Laura and I at the NorCal 40's competition

It was a loooong day of competition for T, Deanna, Laura, Runner Steve and myself yesterday at the NorCal 40′s competition in Richmond.  First off, the venue was BETTER than advertised.  The views were awesome and the weather was perfect (it definitely made that 1.1 mile run in a weighted vest a little less miserable).

I was so impressed with all of our athletes and the performances they put down yesterday, especially from the three rookies in the bunch (Steve, Deanna and Laura).  And T made a successful return to competition after reconstructive surgery on her ankle just 6 months ago, finishing 9th overall.

We were definitely tested all day long with a total of 7 workouts completed by everyone.  Laura blazed the rope climbs and was on her way to a top-15 finish before a knee injury on the burpee wall climbs ended her day early.  T killed the bench press and snatch workout while Deanna was just plain consistent all day finishing in 10th.  Runner Steve earned his nickname by placing 4th overall in the run (out of 60 men) and had strong performances on the rope climb and snatch workout, finishing 19th overall!

The ARCFit family traveled deep as well and were a loud and supportive bunch!  We needed every bit of it as the day wore on, thanks for being there for us!  Go here for the final results:  Nor Cal 40s

I will be resting today, the rest of you will be doing this…

Today’s WOD

Workout A:

Push Jerk (practice): 10 x 2
Back Squat: 5-5-5 (beginning new 5-3-1 cycle)

Then:

3 Rounds (rest 1 minute between rounds)

AMRAP in 3 minutes:

200m run
Max rep overhead squat (115/75)

Workout B:

Max bar facing burpees in one minute

Then:

5 Rounds

200m run
10 KB swings (53/35)
10 Goblet squats (53/35)
10 Groiners