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.

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)

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

Casey- constantly attacking WODs

Workout A

Back Squat: Spend 20 minutes working toward a 1 RM

Then:

15-12-9

Front Squat (95/65-from the ground)
Box Jumps (24/20)
Strict Pull-Up

Workout B

AMRAP in 23 minutes

50 Double-Unders/350 m row (alternate every round)
10 Wall Balls (20/14)
10 KB Swings (53/35)
15 Ground Release Push-Ups
20 Sit-Ups
20 Mountain Climbers

This sport has come a long way in a few short years:  ”History of the CrossFit Games” – video [wmv] [mov] [HD mov]

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

The AOTM running bleacher stairs

Workout A

Power Clean:  2-2-2-1-1-1

Then:

AMRAP in 8 minutes

5 Power Snatches (115/75)
10 Sit-Ups

Optional: 100m overhead walking lunges (45/25)

Workout B

For Time:

1000m row

21-15-9

Wall Balls (20/14)
Burpees
Toes to Bars

500m row

Optional: 100m overhead walking lunges (45/25)

Please join me in congratulating Jason M. for being this month’s Athlete of the Month. Jason has been with us for over a year now and has been consistently getting better and better. He never shies away from participating in CrossFit related events and has taking part in the CrossFit Open, the ARCFit 80′s WOD, Fight Gone Bad, outdoor workouts, the Paleo Challenge and much more. Jason even keeps a smile on his face after his wife Janet whoops him in a WOD!

Not only is Jason a top notch guy, he is also a pilot in the Air Force and has served our country overseas. He even got his first muscle-up while in Iraq (Muscling Up in the Middle East).

Jason, it’s a pleasure to have your positive attitude, internal drive and good humor in our box.  I’m looking forward to tracking your progress in the future!

Congrats to our winners of the December Skill Challenge of max overhead bumper plate hold (45/25). Laura D. took the top spot among females with an eye-popping 13:05 hold. Matt P. finished tops among the dudes with a time of 6:31. Look for your gift cards at the front desk by the end of the week.

That means it’s time for a new skill challenge for January. This month will be max bar facing burpees in one minute. Both feet must leave the ground together on the jump and there has to be a clap overhead each time. 3, 2, 1…Yay burpees!

Please keep John M. in your thoughts today as he goes under the knife for an operation to hopefully rid him of his cancer. He will be at Mercy General for about 5 days. John wanted me to pass along how appreciative both he and his wife are for all of the well wishes from his friends at ARCFit. John told me that he got some great news from his doctor yesterday and that all of his recent tests/scans look good, and he predicts he will be back in the box in no time! Good luck John, kick this cancer WODs ass!

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!

Who says CrossFit makes women more masculine?

Then:

10 muscle-ups
100 shoulder press (75/55)
1000 m row

For time!
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Workout B: Spend 10 minutes practicing rope climbs

Then: AMRAP in 20 minutes

2 DB Renegade Pushups (35/25)

4 DB Ground to Overhead (35/25)

10m Walking Lunges

10m Broad Jumps

V-Low and Klappy with CrossFit Games competitor and box owner, Jeremy Kinnick

V-Low and Klappy shot down to CrossFit Kinnick  in Upland, CA, last week and got in a WOD with CrossFit Games competitor and owner Jeremy Kinnick.  If you’ve visited (or plan to) another box over the holidays, we’d love to hear about your experience in the comments section.

Today’s WOD

Workout A:  Deadlift 5-5-max reps

Then: 100 KB swings (heavy) in as few sets as possible.  This is not for time.

Then:  AMRAP in 10 minutes of rope climbs

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Workout B: Row 2k (not timed)

Then:

5 rounds

Max pull-ups
Max push-ups
Max chin over bar hold
Max plank/superman hold

*this is not timed, rest as needed b/t rounds.

Mrs. Claus deadlifts?

Workout A:  Row 2 k

Then: 30 turkish get-ups (heavy)

Then: 10 burpees on the minute for 10 minutes (weight vest is optional)

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Workout B:  Back Squat: 5 x 5

Then: 5 burpees, max thrusters (75/55)*

*with a running clock, perform 5 burpees at the top of every minute, use the remainder of the minute to complete as many thrusters as possible. Continue until 50 thrusters have been completed.

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PEOPLE ARE AWESOME (DON’S VERSION)