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.

Coach T breaks down the workout to her charges.

What’s harder T, teaching P.E. to middle-schoolers or trying to teach a group of ARCFitters how to read Dirty Larry’s chicken scratch?

Today’s WOD

Program A:

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

Optional: 75 ghd sit-ups

Program B:

Spend 15 minutes mobilizing or practicing a skill

Then:

AMRAP in 4 minutes

3 burpees
6 box jumps (20/16)

rest 1 minute

AMRAP in 4 minutes

4 pull-ups
8 db push press (30/20)

rest 1 minute

AMRAP in 4 minutes

5 kb swings (53/35)
10 kb walking lunges (total)

Why We Don’t Walk Anymore (plus a Primal Health Challenge)

Karen H. and BW at the top of their deadlifts

Speaking of duos, grab yourself a partner and knock out the following workout.

Program A/B:

In team’s of 2

100 double-unders
60 knees to elbows
60 deadlift (155/105)
60 pull-ups
60 kb snatch (53/35)
1000 m row (total)

*********************************************

Enjoy Eating Saturated Fats: They’re Good for You. Donald W. Miller, Jr., M.D.

Who is this ARCFitter doing pull-ups in the dark?

Today’s WOD

Program A:

Power Snatch: 3-3-3-3-3
Power Clean: 3-3-3-3-3
Deadlift: 3-3-3-3-3

Program B:

400 m waiter’s walk (45/25)

Then:

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

dumbbell ground to overhead (30/15)
burpees
*complete 20 double-unders after each round

For those interested in improving your gymnastics skills, clear June 9th on your day planner.  That’s when CrossFit Gymnastics founder Roger Harrell will be hosting a 6 hour seminar at his gym “The Cave”, in Corte Madera. Go here for more details:  CrossFit Gymnastics Seminar 20120609

Fight Training and CrossFit Regionals

Gina and Mike with Lexi June

Lexi June Thornberg finally decided to make her official entrance into the world yesterday.  Congrats to Gy and Mikey on their new baby girl!  We are so pumped for you two!

The future CrossFit Games Champ weighed in at 8 lbs, 1 oz, and measured 20 inches long.  Both mommy and baby are doing great (I mean Gy looks like she could do double “Fran” in that pic!).

Kat will be organizing a meal delivery deal for the new parents so they can focus on Lexi.  Sign up on the member board at the box if you’re interested.

3, 2, 1…nurse!

Today’s WOD

Program A:

Back Squat: 5 x 5

Then:

Partner Workout

50 back squats (135/95)
40 pull ups
30 shoulder to overhead (135/95)
50 front squats (85/65)
40 pull ups
30 shoulder to overhead (85/65)
50 overhead squats (65/45)
40 pull ups
30 shoulder to overhead (65/45)

Program B:

Deadlift: 5 x 5

Then:

AMRAP in 20 minutes

400m run
20 kb swings (53/35)
20 sit ups
20 box jumps (20/16)

Consider Coconut Water

Ali and Cole after a combined 770 burpees!

Coach Ali said that he would do a burpee for every ARCFit Living Social voucher sold.  Well he’s a man of his word!  He came into the box and got things going at 6:00 pm. Nearly 400 burpees and several beers later, Ali finished his last burpee and clocked in just under 45 minutes.  In true ARCFit style, Cole decided to jump in and do all 385 burpees as a sign of solidarity with Ali.  You two are crazy and I love it!

Speaking of the Living Social deal, obviously things are going to get a little busier around the box over the next few months.  We are desginating the 7:00 am and 7:00 pm classes for the LS folks.  There is some potential for overlap, so please try to make this new group of people feel welcome!  We plan on adding a bunch of new equipment to the gym with the proceeds from this deal.  Send me your ideas on what you think the box needs!

Speaking of the needs of the box (noticing a theme here?)…  Dirty Larry had to unclog the sink in the men’s bathroom because someone decided to put a paper towel in it.  Huh?  I don’t get that nor do I want to try and figure it out.  Bottom line, take care of the bathrooms and the rest of the gym and help the coaches out.  No one wants to walk in and find a clogged toilet or sink, or garbage on the floor.  Under no circumstance should the used paper towels go anywhere but in the garbage!

Also, our big recylce bin that has “recycle” conveniently written on the side of it is on the main floor just outside the locker area.  Right next to it is a regular garbage can.  Yet every day I come in and find plastic or glass in the garbage can instead of being recycled.  The 25 burpee rule is still in effect if you get caught not recycling!  Please put your garbage in the appropriate bin and take an extra second to make sure the gym is the left the way you found it after you train (clean!).  Thanks for the help!

Today’s WOD

Program A:

Deadlift: 3-3-3-3-3

Then: “Backwards Inverted Helen”

3 Rounds

12 kb swings (70/53)
21 pull-ups
400 m run

Program B:

Row 1000 m

15-12-9
front squat (95/65)
shoulder to overhead (95/65)

400 m run

Don’t forget that this Saturday everyone is invited up to Auburn CrossFit to get a WOD in at Elijah’s new box!  Let’s get some carpools together to save some money on gas.  WOD starts at 11:00 am and I’ve got room for 4 more in my truck.

Neva hits some "womanmakers"!

TJs Gym will be hosting a masters training camp designed for the “mature” athlete (wink, wink) on June 9-10.  This 2-day seminar is designated for the over forty athlete and will focus on nutrition, mobility, recovery, and competition among other areas.

There will be several top notch instructors throughout the weekend including Mark Bell, Carl Paoli, Kelly Starrett  and Annie Sakamoto.  I know we have a talented group of 40+ year-old athletes who might be interested in attending this first of its kind event.  You can go here for more info: http://www.tjsgym.com/masterclass.html

Today’s WOD

Program A:

Power Clean: 3-3-3-3-3-3

Then:

5 rounds for time

5 deadlift (275/185)
30 double-unders

Program B:

Spend 10 minutes working on the pistol squat

Then:

5 rounds max effort

1 minute row
1 minute kb swing (53/35)
1 minute double-unders
1 minute slam ball (30/15)
*rest 30 seconds between exercises.

Epic Pistol 10 Min Squat Test | Mobility WOD

A plethora of activity in the afternoon class

If you’re around this Saturday, shoot down to  CrossFit 916 in Elk Grove where they are hosting the “Elk Grove Grinder”.  Our very own T and Runner Steve will be competing and would love to have some ARCFit supporters in the crowd!

Today’s WOD

Program A:

Buy In: Accumulate 20 yards of handstand walk, 25 HSPU, or progressions of either movement. Depending on ability.

AMAP 10 Mins:

Partner WOD:

In Teams of 2

10 Deadlift 185/135
10 Toes to Bar

Each partner must do 10 reps at each execise before moving on to the next movement. If partner A finishes reps for deadlift before partner B finishes reps for T2B, they cannot switch until A finishes all 10.

Each team may only use 1 barbell. Both partners will be working at the same time.

Score will be total team rounds.

Program B

Buy In: 2 Rope Climbs or progressions of rope climbs depending on ability.

For time:

21-15-9

DB Front Squat  (40/30)
Single DB Swing ( just like KB Swing) (40/30)

Don’t forget to let Dirty Larry know in the comment section if you’re interested in purchasing a foam roller. He’s got the hook-up at $11 per roller and he sells them out of his trunk!

Tyler shows his joy after finishing Open WOD 12.5

**Poop News Update**

I know you were eagerly awaiting an update on the building sewer problems…  I’ll just say this- Matt P., you may return to your normal morning pre-WOD routine.  Thanks again everyone for your patience and understanding.

**12.5 News Update**

Several of our athletes took on 12.5 yesterday and said they had as much fun this year as they did last year (wink, wink)!  T posted the top score for the women so far with a 101- not bad for a 41 year-old.  We will be testing again on Saturday and will need a big, loud, supportive group in the box.  Don’t worry, there will be plenty of beer to drink!

Games Open 12.5: Sneaky and Less Obvious Prep for the Old Favorites

Today’s WOD

Workout A/B:

6 Rounds

8 deadlift (225/135)
8 ring dips
8 ground release push ups

Sorry J I love you, but what's with the T-Rex arms?

Today’s Schedule:

9:00 am- On-Ramp

10:00, 11:00 am- Regular Group Classes

Today’s WOD

Partner Workout

60 bar facing burpees
50 deadlift (95/65)
40 hang power clean
30 front squat
20 push jerk
10 overhead walking lunges (each leg)

OR

Open WOD 12.4