Mesh at last year's Sectional Qualifier

Today’s WOD

AMRAP in 20 minutes

Run 200 meters

10 Burpees

20 Sit-ups feet anchored

The CrossFit Games Open begins Tuesday, March 15th : 2010 CrossFit Games

Well HQ didn’t provide much detail with this announcement but at least we have a target date set.  It’s a little over seven weeks until go time so gear your diet and training accordingly.  Please contact Chad, Gina or myself if you’re considering trying to qualify for the Games this year and we will discuss program options for you and identify weaknesses that need to be addressed.  If you’re not sure, just do it!  Competition is fun and you often times learn something about yourself that you did not know before-like you can push through a lot more pain then you previously thought possible. I’m looking for a solid core group of athletes to come together in the next several weeks and really push each other to succeed, both inside the box and at the dinner table.  I’m looking forward to watching you all exceed your own expectations!  3, 2, 1…time to do work! -CN

Tomorrow is the last day to register for the Golden State Indoor Rowing Championships being held at the Sacramento State Aquatic Center on February 5th.  The event will consist of either a 1000 or 2000 m race against yourself and others.  They will also be selling used C2 rowers that day.  Here is the entry packet and website for further information.

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

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]

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]

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

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

Perform the following for time:
25 Burpees
100-yard Walking Lunge
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead (40/25lbs)
- 100-yard Dumbbell Farmers Walk (40/25lbs)
Then 25 Burpees
Row 500m
Run 450 m

The Easter Bunny hopped in to ARCFit to get a workout in before Sunday.

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This was a brutal WOD for athletes trying to finish in the top-20 this past weekend.  Grip failure on the farmer’s carry and the second round of 25 burpees seemed to be the hardest part of this workout. The fastest men’s time was a blistering 14:41, and the top woman finished in 17:20.   For a look at all of the results go here.

Power Clean and Jerk 4×5

CF WOD:

3 rounds for time:

21 DB Snatch each arm (50/35)

21 Plyo Push-ups

Here’s some of our crew from last weekend’s Nor Cal Sectional qualifier in San Jose.  After watching a day of impressive athletic feats, fun times with lots of laughter, and of course, plenty of drinking, our boy Josh Kla-Pow came up with the apt description that ARCFit is like the Bad News Bears of the CrossFit world.  I love that description!  We train hard and give our best during competition but we also know how to have fun and not take ourselves too seriously.  No one is winning a gold medal at the next summer Olympics in the row/sledgehammer WOD.  Events like this past weekend are about healthy competition and sharing good times with good people.  If you weren’t fortunate enough to make it down last weekend, make sure to try to get out to the next event.  If you’re lucky enough you might see Randy hanging his head out the car window fertilizing all of the foliage along the roadway.  A whiteboard to track beer consumption, really gang?-CN

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Kettlebells were flying during “Helen” yesterday.

Rest and recover for few minutes

CF WOD:

“Helen”

3 rounds for time:

Run 400 meters

21 KB Swings (53/35)

12 Pull-ups

Beavis, GyGy, Mesh and Sonic brought their best to the NorCal Sectionals this past weekend.  For everyone except Gy, this was their first time competing on a stage this size and they all performed remarkably well.  Both Sean and Gina made it into Sunday’s finals and put on inspirational performances.  G missed her goal of being one of the top-20 females to advance to the Regionals in Southern California, but her final day effort was amazing!  She finished 12th in the brutal chipper WOD and hit a 135 lb clean and jerk to place 39th overall out of 110 women competitors.  Sean got a new C & J PR of 245 lbs and finished 58th overall out of 255 male competitors.  Not bad for a guy that wasn’t even sure he was going to compete up until recently.

Thanks to everyone that came down and cheered on our athletes on Saturday and Sunday.  I know our “Fearless Foursome” appreciated it and I’m sure it helped them push past their limits!  Also, big props to Josh for setting up the live video blog on our site.  From what I understand, we had quite the following of interested ARCFit members that couldn’t make it down to the event.

To Stacie, Gina, Anthony and Sean, I want to say thank you for your hard work and dedication leading up to this past weekend, it made coaching you guys a whole lot of fun!  Congrats!!-CN

GyGy in the zone!

Sean in chipper WOD hell!

Workout C1
In 6 minutes, work up to a max squat clean to overhead.

* The bar must start on the ground, you must pass through a squat, and then send the bar overhead in any manner you choose.
* You’ll be able to designate your opening weight before the workout begins, and the judge will be able to help you load and unload weights. In addition, you’ll have plenty of time to warm-up prior to the beginning of your heat.

Workout C2
At the immediate conclusion of Workout C1, perform the following for time:
Sprint 50m
25 Burpees
100-yard Walking Lunge
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead (40/25lbs)
- 100-yard Dumbbell Farmers Walk (40/25lbs)
Then 25 Burpees
Row 500m
Run 450 yards

Each workout will be scored separately; workout C1 will be scored by max load, while workout C2 will be scored by time. There will be a 35-minute cap on workouts C1 and C2 combined, meaning you have to get through workout C2 in 29 minutes.

All our athletes put out maximum effort and huge congratulations are due to Mesh, Gy-Gy, Sonic, and Beavis for representing our community in a great way. Though there were certainly some major flaws in the way the event was organized, the competition itself was top notch and ARCFit was well represented and supported by a bunch of you who made the trip down.

If you have some time on your rest day, we’d love to see you down at the Sectional Finals today. One day tickets will be available for $15 at the gate and your support of our athletes would be greatly appreciated.