Reebok tabs a well known NFL wide receiver in Chad Ochocinco to play opposite 2011 CrossFit Games Champ Iceland Annie in their “sport of fitness” commercial.  Pretty crazy how far CrossFit has come in such a short time!

Today’s WOD

Workout A:

Deadlift: 3-3-3 (max reps)

Then:

10-8-6-4-2

Power Cleans (135/95)
Burpee Pull-Ups

Workout B:

Run 1 mile

Then:

AMRAP in 15 minutes

3 man-makers (30/20)
6 db walking lunges
10m bear crawl
10m broad jump

Get your zzzzz’s: Sleep: An Undervalued Ergogenic Aid

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]

Contemplation- BW and Karen H. will themselves to pick up their barbells once again!

Today’s WOD

Workout A:

Deadlift:  Spend 20 minutes finding your 1 rep max

Then:

“Randy”

75 Power Snatches (75/55)

Workout B:

5 Rounds (not timed)

Max Pull-Up static hold
Max Handstand hold
Max Superman plank hold

*rest as needed between rounds. Don’t have a handstand yet? Grab a bumper plate and lock it out overhead for as long as you can!

Then:

5 x 300m Sprint Row (rest 1 minute between rounds)

The dates for the 2012 CrossFit Games Regional Qualifiers have been announced.  The NorCal quals are the weekend of May 18-20th. Remember, registration for the Open begins on February 1st.  For more info and the dates of all of the Regional qualifiers, go here: CrossFit Games 2012

A few of the storylines for the NorCal region: 2012 Regional Preview: Northern California

J.P. making a fashion statement

Today’s WOD

Workout A:

Deadlift:  5-3-1 (max reps)

Then:

AMRAP in 10 minutes

1 Power Snatch (95/65)
1 Lateral Burpees
2 Power Snatch
2 Lateral Burpees

Continue up the ladder until the 10 minutes is up

Workout B:

2 Rounds for Time

20 Calorie Row
30 (15 each) One arm Dumbbell Snatch (35/25)
40 Push-Ups
50 Mountain Climbers
100 Double-Unders

My Potato Project; The Importance of “Organic”

And for you bacon lovers out there (that should be everyone!): Bacon Fest Sacramento: January 20-22 | Midtown Monthly

Camera shy- Justin E.S

Holly digs over-unders!

Today’s WOD

Workout A:

10 Rope Climbs or 10 Muscle-Ups

Then:

“JT”

21-15-9

HSPU
Ring Dips
Push-Ups

Workout B:

Deadlift 5 x 5

Then:

3 Rounds for Time

30 Push Press (75/55)
20 Kettlebell Swings (53/35)
10 Pull-Ups

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It’s a little long, but stick with it because the perspective gained is more than worth it:  CrossFit – Anybody Can Do Anything

Coach Ryan doing his best Popeye impersonation

Today’s WOD

Workout A:

Deadlift: 3-3-Max Reps

Then:

“DT”

5 Rounds for Time

12 Deadlift (155/105)
9 Power Clean (155/105)
6 Push Jerk (155/105)

Workout B:

The “Dirty Thirty”

30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 KB Swings (53/35)
30 Lunges (each leg)
30 Knees to Elbows
30 Push Press (75/55)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 Double-Unders

M*A*S*H UPDATE

Black Sean ended up having surgery last night to repair a broken left arm (Indiana Jones he is not!).  I got word that the doctor said that everything went well and he should be going home this morning.  I will leave a get well card on the back desk for anyone interested in sending him some well wishes.  If anyone wants to kick in a few bucks, we can get him a good bottle(s) of tequila to help with the pain!

John M.’s cancer surgery last week also went well and he is due to be released today or tomorrow at the latest.  Dirty Larry dropped our gift basket off to him earlier this week and John was very appreciative!

Speedy recoveries to both of you guys!

They have some pretty legit excuses to miss a few WODs.  What about you?  CrossFit FBO – What’s Your Excuse?

Busy night in the box

Today’s WOD

Workout A:

Row 2k (recovery)

Then:

30 Pistols
30 TGU’s (53/35)
30 KB cleans
30 KB snatches

Optional: January skill challenge

Workout B:

Deadlift:  3 x 8

Then:

“Nancy”

5 Rounds for Time

400m run
15 OHS (95/65)

Optional: January skill challenge

Things were rocking in the box last night with regular workouts plus our Sactown Throwdown tryouts taking place.  Thanks to all of you who rolled with the punches and adapted on the fly without complaint, very much appreciated.  We will be announcing the athletes who will make up our three teams in the next couple of days.

Also, thanks to Ali (our resident medic) and everyone in the box for remaining calm and helping out after B-Sean took his fall.  At the time of this post he was getting x-rays on his arm, I’ll update you when I get more info.  Please send some good vibes Sean’s way!

The 2011 CrossFit Games

Workout A

Weighted Pull-Ups: 3-3-3-3-3-3
Kipping Pull-Ups: 3 attempts at max reps

Then:

Sprint Row 5 x 200m (rest 1 minute between rounds)

Workout B

Deadlift: 3 x 8

Then:

AMRAP in 12 minutes:

20 Double-Unders
9 Deadlifts (95/65)
6 Hang Power Cleans (95/65)
3 Shoulder to Overhead (95/65)

Registration for the 2012 CrossFit Games Open begins on February 1st.  This is a 5 week, 5 workout competition that kicks off on February 22nd (one workout a week).  This is the first step in the road to the Games.  I expect a whole bunch of you to sign up this year and get after it!  If you’re unsure about the process ask one of our athletes who did it last year or go here for more info: games-2012

Anyone interested in trying out for one of the three teams (elite, novice, masters) we will be sending to the Sac-Town Throwdown will need to be available either this Saturday at 1:00 pm or next Wednesday evening (1/11) at 6:00 pm.  We will be running you through two WODs with a 30 minute rest period between them.  Your performance during these WODs will help us select the best athletes to send to the Throwdown and represent ARCFit.  Any coaches who are available on either of those dates to help with judging are encouraged to do so. WODs will be announced later in the week and will be a fair test of your overall skills.  Please arrive early and get yourselves warmed up ahead of time.  Make sure you are available to participate on both days of the competition (2/11-2/12) before trying out.  Good luck everyone!

Justin E. at the Capoot Memorial Fitness Challenge

Today’s WOD:

Spend 15 minutes working toward a heavy 5 rep deadlift

then

AMRAP in 10 minutes:

30 double-unders
15 power snatches (75/55)

Optional: 100 ghd sit-ups or the December skills challenge

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We will be running one class this Saturday, Christmas Eve, at 9:00 am.  This will be a 12 days of Christmas style workout and we are asking that everyone who shows up to participate brings a canned/packaged food item with them.  After the training session, I will drop off whatever food is collected to Loaves & Fishes.  If you can’t make our Christmas Eve WOD but would like to donate to the cause, please leave your food item on the back desk.

There will be no classes the following Saturday, New Year’s Eve.

Here is a good post taking on the commonly held belief that if women lift weights they will get bulky:  I Don’t Want to Get Big and Bulky: Fitness Marketing …