Faster than a Speeding…

5 Rounds for time:

5 Power Cleans (155/105)

10 Burpees

200 m run

*this one taken from the 2010 Central Canada Sectional Qualifier

Christine, Tyler and Larry show off their wheels.

Stop already! Study: Frequent tanning-bed use triples melanoma risk – CNN.com

Things You Hate

Front Squat

5-5-5-5-5

Finish with:

50 GHD Sit-ups

50 Reverse Hypers

50 Sit-ups

Your roving reporter is back again and this time I asked our athletes what movement or exercise they despise the most.  Not surprising were pull-ups and burpees topping the list. Check it out…-CN

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Way to bring it yesterday during Fight Gone Bad!  For many of you it was your first time throwing some blows in this “fight” and everyone kicked butt!  We even had a few pukers who did their thing and came back to finish the WOD (anything to avoid that 25 burpee penalty).  I won’t say their names but they rhyme with “Tijon” and “Bosh”.

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Installment number 3 of video highlights of the NorCal Sectionals produced by CrossFit.com is out and some of our athletes are featured once again:  Highlights from Day 2 of the Northern California Sectionals – video [wmv] [mov]

CrossFit is His Job!

21-15-9 reps:

Ring Dips

Push-ups

Bear Crawl-Gym floor and back

Pull-ups

Who needs money when you've got "Fran", right Stephan?

Check out our girl GyGy getting some more love:  Workout ‘B’ from the NorCal Sectionals – video [wmv] [mov]

Highlights from Sectionals

Strength WOD:

Back Squat 3 X 5

CF WOD:

7 Rounds of:

7 Hang Power Cleans (95/65)

7 Front Squats (95/65)

7 Shoulder Press

7 Bent over rows

7 SDHL

7 Push Jerks

7 Overhead Squats

Check out some of the action from the CrossFit Games Sectional qualifier in San Jose. Congrats to our four athletes for competing hard and representing ARCFit in style. Also, a big thanks goes out to everyone who came down to support our team!-CN

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I’m sure everyone has noticed by now (if you haven’t get some coffee quick!) that the ARCFit website has been updated. We have Mr. Josh Kla-Pow to thank for that. I have been getting numerous compliments on the new look Josh-great work!-CN

So Cal Love

Strength WOD:

Power Snatch Mid Thigh 4×5

CF WOD:

“Michael”

3 rounds for time

Run 800 meters

50 Back Extensions

50 GHD Sit-ups

Cheers to Chris and Elena Pence for sporting the ARCFit colors during last weekend’s San Diego/Arizona CrossFit Games Sectional qualifier.  Chris, a Sacramento native and trainer at CrossFit Throwdown in San Diego, finished 38th overall at the event.  Congrats Chris, we look forward to seeing you and Elena when you get back into town.-CN

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Check out the heaviest lift from last weekend’s NorCal Sectionals: Tony Miranda 2010 NorCal Sectional Clean&Jerk 325 pounds