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)

J to the Peezy ignores the pain and keeps on pushing

Today’s WOD

Program A:

Snatch: Find a 1 RM
Clean: Find a 1 RM

This is a full squat snatch and full squat clean. Spend about 15 minutes on each movement.

Then:

Sprint Row*

500m
400m
300m
200m
100m

*rest as long as each round takes

Program B:

Skill: Spend 15 minutes practicing turkish get-ups

Then:

AMRAP in 15 minutes

15 kb swings (53/35)
12 goblet squats
9 pull-ups
25 double-unders (75 singles)

You asked for them, and he delivered.  Now Dirty Larry wants his money!  If you ordered a foam roller from Lar, please throw $13 in an envelope and label it “Dirty Larry’s bail money”, or something witty like that, and put it in the drop box.  Then take your new toy home and mobilize until your heart’s content.

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.

Blade: 100% focused

Program A:

AMRAP in 15 minutes

10 m handstand walks

Then:

400 m farmer’s carry (70/53)*
*every time you set the weight down perform 10 burpees

Program B:

Spend 15 minutes working on the clean

Then:

500 m row
21-15-9
wall balls (20/14)
pull-ups

Improving the Clean through a Better Turnover by Greg Everett …

From Mark’s Daily Apple:  18 Underrated Blogs

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.

Best of luck to Elijah and Auburn CrossFit!

Elijah, the man with the top-knot, is leaving our coaching ranks to start his own CrossFit gym up the hill.  He built an extemely successful boot camp down in Elk Grove over the past few years, and I’m sure he will do the same with auburn crossfit.

Elijah officially opens up his doors tomorrow and has invited his ARCFit Family to come up and get in a WOD at his new place next Saturday, April 21st, at 11:00 am.  Let’s get a big group of us to head up the hill and break in his box in style!  I’ll remind everyone again next week, but let’s plan on getting a carpool together so we can show Elijah some love!  If you’re on the FB, go here to like his page : facebook.com/AuburnCrossFit.

Best of luck buddy, I know your place will be rocking up there in no time!

Today’s WOD

Program A/B:

25 jumping squats
25 pull-ups
25 ring dips
25 knees to elbows
50 sit-ups
25 db hang squat cleans (35/25)
25 back extensions
25 wall balls
3 rope climb ascents

Big thanks to Jesse’s Big Balls. Sorry, that came out wrong. I’m referring to Jesse giving ARCFit a “gym-warming” gift of two 30# medicine balls. You can thank him (or curse him) the next time you see him! Muchas gracias Jesse!

The AOTM getting after Open WOD 12.3

I still remember when Cole walked into our box and told me that she wanted to sign up for 6 months.  She told me that if she was going to do this CrossFit thing, she was going to do it all the way!  Well Cole hasn’t disappointed on that front to say the least.  She has jumped into the ARCFit community with both feet and never looked back.

Cole has made huge strides since joining our box and even posted some big PR’s during Monday’s CrossFit Total.  She just missed making our Novice team for the SacTown Throwdown and was part of the winning squad from the ARCFit 80′s Team Competition. Not to mention, she is our number one party planner at area competitions, from making Paleo goodies, to coming up with new t-shirt ideas, to bringing bottles of bubbly, she knows how to keep the ARCFit spectators happy!

We are lucky to have you as a part of our community and are excited to watch your continued growth in this sport!  Congrats Cole!

Today’s WOD

Program A:

Overhead Squat

2-2-2-2-2-2

Sets to be done on the minute. If working in pairs, first person completes all working sets before other partner starts. Increase every set.

Then:

5 Rounds for Time

5 Hanging Ring Extensions (L arm+ R Arm =1)

5 Forward Rolls

5 Backwards Rolls

10 Sots Press (45/33)

CrossFit – WOD 111129 Demo with Dusty Hyland and JC Nessa …

Program B:

“Rowing Nicole”

20 Min AMRAP

300 M Row

Max Pull Ups

Count total pull-up reps

Pull-up rig, rings, ropes installed. Painting almost done. Saturday is the big day. The moving WOD starts at 9:00 am!

Today’s WOD

Workout A:

Row 5000m

-If you haven’t strapped into a rower and pulled a 5k, you don’t know what you’re missing! This is as much mental as it is physical. Don’t ditch out on this workout. Take the challenge, grab the handle and pull.

Finish with 100 sit-ups

Today’s WOD

Workout A:

Weighted Pull-Ups: 3-3-3-3-3

Then:

“Annie”

50-40-30-20-10

Double-Unders
Sit-Ups