Sprints | CrossFit - American River CrossFit in Sacramento

Eye on the Prize

Posted by Chad Satterfield in WOD on 07 12th, 2010 | 4 Comments

Congrats to Deanna, Steve, Allen and Kla-Pow for dominating the inaugural Super Elite American River CrossFit Great Race for People that are Awesome. They decided to split the first place prize and buy $80 worth of beer at Whole Foods. Wise choice I say, here is to watching the badassness grow each year! Good job gang!-CN

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

Time to find out the heaviest weight you can move around for 1 rep. We’re maxing out on all three lifts this week starting with the Shoulder Press. If you know your previous 1 RM then great, your going to try and PR today. If you don’t know your one rep max then good, your going to set a PR. Do not miss these days. Get in and get strong(er)!

Strength WOD:

Shoulder Press 1 RM

Rest 5 mins

4 rounds

100 meter sprint, rest 30 seconds

200 meter sprint, rest 1 minute

400 meter sprint, rest 1:30 seconds

Repeat

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

CrossFit Centurion is looking to host a 70’s Big Seminar to be held at their place in August. It is a one day lecture and the cost is $85.00. Email Ian Carver at CFC if you’re interested.-CN

Your Future

Posted by Chad Satterfield in WOD on 06 28th, 2010 | 11 Comments

Just wanted to give everyone a heads up as to what is coming their way over the next few months. I will be instituting a 3 week rotational Strength and CrossFit program that will involve several different movements. Below is the first phase which outlines the movements and why we will be training this way:

Featured Movements: Power Clean, Back Squat, and Shoulder Press

Description:

The program will consist of a Strength WOD followed up by a CrossFit WOD. The featured movements will be incorporated at least twice a week. You’ll see Power Clean, Back Squat, and Shoulder Press at least 2x a week in either a Strength WOD and/or a CrossFit WOD. A different set of movements will be incorporated every 3 weeks.

Why?

Being on a program in general is a great way to structure and maintain consistency in fitness. Incorporating both a Strength lift followed by a CrossFit WOD builds overall fitness and mixes things up. Why 3 weeks? Programming specifically for certain members in the gym I found that 3 weeks have been working great for personal records in strength and maintianing the 10 general physical skills performed in CrossFit.

What I’m expecting from YOU?

Your log/notebook, consistency, discipline, a good attitude, and a nutrition plan. All of this training will mean nothing if you’re not on a quality food base nutrition plan.

Last thing: Most of you want to/need to drop the lb’s. I’m not here to turn you into a professional Olympic Lifter or Power lifter. I’m here to make you a better person through nutrition and fitness. There’s no magic to this, you’ll get the results if you discipline yourself.

So here you go!

Strength WOD:

Power Clean 4 x 5 @ 75% of 1 RM

A 5 rep range will be used this week in the strength program. 5 reps per set is a great way to build strength. For the men and women you’ll see strength increase, muscles getting a little bigger and toned, FAT LOSS, stronger joints, and increased flexibilty. You’ll also develop power, speed, coordination, balance, and accuracy to your fitness.

Rest 5 minutes

CrossFit WOD:

5 rounds for time

200 meter sprint

15 Pull-ups (chin and ear above bar)

rest 1 minute between rounds

Push yourself through this WOD. Make an all out effort on the sprint. The reason for the 1 minute recovery is because many of us will turn the sprint into a half ass run. A one minute rest with deep breaths will get the heart rate down enough to make another all out effort on the sprint.

Allen gets low during Saturday's "Deuces Wild" competition at Diablo CrossFit.

Partner Up

Posted by Chad Satterfield in WOD on 06 9th, 2010 | 1 Comment

12 x 60 m sprint -rest 45 secs between efforts

Finish with a 1 mile run

Stretch and Foam Roll after

Yesterday’s post on the tough mudder run certainly sparked some interest and it looks like we’ve got some teams in the making. Here is something else to add to your competition calendar:

On Saturday, June 26th, Diablo CrossFit will be hosting a two-workout Team Competition for teams of 2. Teams can be any gender combination. Workouts will be announced the week of the event and will designed around a course. Scaling will be available. Workouts will be held at least 2 hours apart to allow for adequate recovery. Cash prizes will be awarded for the top RX team and the top non-RX team.

They are limiting the number of teams to 50 so if you’re interested jump on it soon. The cost is only $30 per team if you register before June 16th and $40 after that. I was supposed to be in the East Bay for a party that night anyway so I might as well get a couple of workouts in as well. Anyone looking for a partner, just let me know. Visit the DCF events page at ://www.diablocrossfit.com/eventsblog/ for more info.-CN

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

On June 26th, CrossFit Genesis will hold a 4-hour kettlebell seminar with guest coach Adrian Pimentel. The cost is $99.00. Go to info@crossfitgenesis.com for more info.

Testing Time

Posted by Chad Satterfield in WOD on 06 1st, 2010 | 5 Comments

3 rounds for time:

5 Chest to Bar Pull-ups

Sprint to the other side of the gym and back

5 C2B Pull-ups

10 DB Thrusters (50/30)

Sprint

5 C2B Pull-ups

10 DB Thrusters

20 Box Jumps (24/20)

Sprint

Compare time to 11/02/2009. This was the first WOD I did in the new box and I remembered that it sucked. Enjoy everybody…

Allen, Machine, Gy, Sonic, Mesh and Christine after their Memorial Day WOD.

Goals…What’s the deal? Back in January we asked everyone to write a goal or two that they would like to accomplish over the next few months on the white board. Many of you did and now it’s time to see if that goal is achievable. So we’re going to test you throughout the week and see where you are in relation to the goal you posted on the board. It’s one thing to write it on the board, it’s another to try and reach it. Chad, Gy and I will be watching closely to see if you fall into this category. If so, it’s time to give it a shot. I want to update the goal board by the end of the week and would like everyone to test before then. Good luck everyone! Newbies, start thinking about what you’re going to write up there!-CN