The Northern California Regionals for the 2012 CrossFit Games start this Friday, May 18th, at the Santa Clara County Fairgrounds. After participating in the Games for the past three years, team ARCFit will not be competing after falling just outside the top-30 cut-off (too many ladies having babies around here!).  Just the same, I would recommend getting down to the Fairgrounds and taking in some of the best conditioned athletes in the most stacked Region in the world (even after Pat Barber had to pull out after having an emergency appendectomy).  The above video features 6 of the Region’s favorites, including Gy and T’s favorite, Gabe Subry of CrossFit 209.

You can check out what the  competitors have in store for them here:  Regional Workouts

If you plan on going: View Event and Venue Information

If you don’t: How to Follow Regionals: Week 4

Today’s WOD

Program A

Complete the following for time:

30 chest-2-bar pull-ups OR 10 muscle-ups Or 5 rope climbs (athlete’s choice)
50 kb swings (70/53)
1000 m row

Program B

Front Squat: 3 x 8

Then

“Mini Cindy”

AMRAP in 12 minutes:

5 pull-ups
10 push-ups
15 squats

Matty P.

Quiet. Unassuming, Beastly.  Three words that describe our May Athlete of the Month, Matt P. Matt jumped into ARCFit with both feet and has been setting new PR’s on a regular basis ever since.  He qualified for our novice team for the SacTown Throwdown and kicked some serious ass!  He particapted in the CrossFit Open and was also very competitive.  Matt is one of those athletes that has no stop button, he will go until there is nothing left in the tank (probably why two of us had to half carry him after his last WOD at the Throwdown).  I look forward to watching him get stronger and put pressure on some of the top dogs in the box.  Rumor has it that he attributes all of his success to his pre-workout routine which involves disappearing into the bathroom for 20 minutes before it’s “go time”.  I’m sure some of the others from the 8:00 am class can confirm or deny this rumor.  Either way, make sure to congratulate Matty P. on an honor well deserved!

Today’s WOD

Program A:

Walking barbell lunge: 5 x 10 (light weight)

Then:

“Running Annie”

50-40-30-20-10

Double-unders
sit-ups

Run 500-400-300-200-100 m

Workout B:

“Fight Gone Better”

Wall Balls(20/14)
Hang Power Clean (75/55)
Box Jump (20)
Push Press (75/55)
Row

Spend 1 minute at each station and then rotate. Rest 1 minute between rounds (3 rounds total). Total number of reps in each station for a final score.

Who's going to blink first?

Today’s WOD

Workout A:

Skill: 20 Skin the Cats or practice Front Levers (video demos courtesy of Gymnastics WOD)

Then:

5 rounds for time

100 m run
9 power snatch (75/55)
6 ball slams
3 burpees

Program B:

Hang Power Clean: 5 x 5
Hang Power Snatch: 5 x 5

Hang Power Snatch

Then:

3 rounds for time

500 m row
15 burpees
400 m run

Niner after a couplet of kb swings and fetch.

Today’s WOD

Program A:

Spend 20 minutes working on your muscle-ups or other skill practice

Program B:

Spend 20 minutes working on the snatch or other skill practice

Then A/B:

3 x 500m sprint row

Rest 3 minutes between rounds

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

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

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

The afternoon crew breaking in the new space.

We had a busy first day in the new box and I think the general consensus was that people were stoked!  We still have a few bugs to work out, among them is getting the heater turned on.  It was a little chilly during the morning classes.  We will get PG&E out there ASAP to get the heat turned on.  Also, we currently have no water source other than what you find in the bathroom sinks.  I’d avise bringing your own water or spending a dollar for a bottle in the fridge.  We were spoiled with the drinking fountain in our old space.  We’ll work on getting something in there so everyone stays properly hydrated.

We have a couple of new rules for this box.  The first is no kids are allowed upstairs.  This area is going to be the office and trainers area.  We had several “volunteers” do a great job in tricking out the new kids area and we ask that they either stay in there or outside (if age appropriate).  There is also a changing area inside the kids area which can be used in case the bathrooms are occupied.

Our tires are now across the parking lot  next to the garbage bins.  As many of you know, those things are HEAVY!  Please make sure that your kids don’t play on or around this area.

**SCHEDULE UPDATE**

Because of the move we are pushing the start date of the April On-Ramp back one week.  The first class will be next Tuesday, April 10th, at 7:00 pm.  We still have a few spaces available if you know of anyone interested in getting started with ARCFit.

Today’s WOD

Program A:

AMRAP 20 Minutes

Row 250

25 Push Ups

Program B:

Eight rounds for time:

10 Burpees

15 Alternating Jump Lunges

20 Double Unders

25 yard shuttle sprint ( 5 yard increments)

Rest 90 seconds between rounds

Afghanistan-deployed Marines qualify for CrossFit regionals – DVIDS

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

My daughter recently posted her thoughts about all things CrossFit at the box!

Today’s WOD (A/B)

Weighted Pull-Up*: 1-1-1-1-1-1-1

*Not quite there yet?  Move up on a band, practice your kip, work some dead hangs, switch your grip around, etc.

Optional:

3 Rounds

300m row
20 wall balls (20/14)
10 pull-ups

Chris Spealler is crazy!  ”Ode To Fran” – video [wmv] [mov] [HD mov]

The first workout for the CrossFit Open gets released today.  We will be running these WODs on Thursday’s and Saturday’s.  If you are a registered athlete, you will need to have one of the coaches judge your workout.  Movement standards will be covered ahead a time and you will be judged as if you are competing at the CrossFit Games so make every rep count.  If you are on the ARCFit Team and plan on testing tomorrow, you should take today off from training.  Likewise, if you plan on testing Saturday, make Friday a rest day.

Just like at the Throwdown, we are expecting everyone to get involved and cheer each other on!  Let’s do this ARCFit!

Today’s WOD

Workout A/B:

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

Then:

Jackie

1000 meter row
50 thrusters (45 lbs)
30 pull-ups.

Or

February WOD Challenge