Check out this article below from the CrossFit Journal that looks into the damage caused to our young athletes who are filtered into sports specific training at too early an age.  I’ve always been a proponent of having my kids play a wide variety of sports and introduce them to a wide variety of outdoor activities.  This is how I was brought up, and it helped me become a more well rounded athlete.

Forcing 8 and 9 year olds to pick ONE sport and stick with it year round is ridiculous.  My personal belief is that you’re a good athlete in good physical shape, you will find your way onto the field, court, etc.  Not only does playing a single sport from such an early age create the very real potential for burnout, it also sets up the kid for injury.

Promoting participation in a well rounded, functional fitness program in addition to playing a variety of sports is the smart way to prepare your child for athletics as they grow older.  I have one rule for our kids as it relates to sports and social activities and that is that you must participate in something each season (fall, winter, spring, summer).  That “something” can be anything from traditional sports (basketball, baseball, swimming), to horseback riding, climbing or choir.  I don’t care.  Just get out of the house and do!

But what if your kid only wants to play one sport?  We are currently dealing with a son that has baseball on his mind 24-7, and he’s talking about trying to play year round.  He’s discovered that he likes to pitch and because he can throw strikes consistently, which are extremely hard to come by at this age, he pitches a lot.  What does that mean?  Lots of throwing, pitch counts, and practice.  Unfortunately, those pitch counts don’t take into account when he moves behind the plate to catch two or three innings and is throwing back to the pitcher multiple times.  Or the warm up throws before taking the bump and the practice throws between each inning.

Bottom line, mom and dad are not going to let him play year round and put that much stress on a 9 year-old arm.  We will find some other activity (kickboxing with Justin E.!) to keep him busy and active without putting undue stress on his body and raising the probability of burnout.

I know some of our parents have their kids in year round soccer or swimming or whatever.  I’d love to get your thoughts on this topic and from our other members who may have played a single sport year round when they were growing up.  Was it a good experience for you?  Or looking back, do you wish you were exposed to other sports?  I know we have a couple of orthopedic surgeons among us as well.  Love to get your take on this topic.  Please post your thoughts to the comments section.

400%” – forcing kids into specific sports is ruining their bodies and their sports careers (PDF).

Today’s WOD

Program A:

3 attempts at a max handstand hold
3 attempts at a max L-sit hold

Alternate between handstand holds and L-sits. Rest as needed between efforts. Make sure to mobilize those shoulders and hammies real well!

Then:

AMRAP in 8 minutes

5 tire flips (you pick the size)
5 tire jump throughs (jump into the middle of the tire and then jump out to the other side=1)

Program B:

Skill: 4 push-jerks on the minute for 5 minutes. Choose a light to moderate weight and practice your PJ technique.

Then:

10 x 100 yard sprints*

*rest 1 minute between efforts. Make sure to get good and loose before starting your sprints (pay close attention to those quads, hammies, and calves). These are all out efforts with a full minute to recover, so go hard!

ARCFit is a 2012 nominee in the KCRA A-List “Best Gym” category for the greater Sacramento area.  If you think we are worthy of that distinction, click on the link in the right sidebar to cast your vote.

What's with the blurry, nonsensical picture? I don't know, ask Coach T!

Today’s Schedule

9:00 am- On-Ramp
10:00, 11:00 am- Regular Group Classes

Get your team WOD on or come and cheer on those athletes who still need to test 12.5 (or do both!). Bring some beer, we might have dranked some last night.  And after we did that we went and checked out our new space! It’s like a blank canvas right now and I can’t wait to watch it morph into our new home! We will start slowly moving things over this week and then go “all hands on deck WOD” on Saturday for the final push! Leilani is hooking us up with a keg that day (thanks Bryan) and we’ll fire up the BBQ or order in some grub as thanks for all of the help. Can’t wait for everyone to see it!

Today’s WOD

Partner Workout

100 squats
10 x 100m sprint
100m walking lunges
100 double-unders
100 squats

Only one person may be working at a time. The sprints will be done relay style with each person doing 5. 3, 2, 1…feel the burn!

Mesh and Ant in their smediums

**REMINDER**  There will be no regular group classes on Saturday as we will be closed for the SacTown Throwdown.  On-Ramp participants will meet at 9:00 am.

The 3rd annual SacTown Throwdown is this weekend at the Placer County Fairgrounds. ARCFit will be sending three teams to compete and we’d love to have a huge support crew out there cheering on Sonic, Rachey, Mesh, Ant, Linh, Blade, Ryan, Matty P., Deanna, Laura, Runner Steve and me! Not only that, but our very own Kat Boston will be singing the National Anthem to kick off the competition! Get online and get your tix so that the “Bad News Bears” of CrossFit represent in style!  Tickets

To get us in that “team” competition mode, I thought I’d throw this partner workout at everybody to get their weekend started off right!

Workout A/B

In team’s of 2, complete the following for time:

60 Box Jumps (24/20)
50 Ground To Overhead (135/95)
40 Toes to Bar
30 Bar Facing Burpees
20 Ring Dips
10 100m sprints

-Only 1 person may be working at a time. The sprints are relay style with each teammate having to do 5 total.

Blade's body gets contorted during a wall-walk

Today’s WOD

Workout A:

Spend 30 minutes working on rope climbs, muscle-ups or handstand walks

Then:

5 x 200m sprint run (rest 2 minutes between rounds)

Optional: 400m Farmer’s Carry

Workout B:

Back Squat: 3-3-3-3-3-3

Then:

“Annie”

50-40-30-20-10
Double-Unders
Sit-Ups

You “B” people might want to try this stretch before tackling those heavy squats: The Russian Baby Maker: The Best Hip Stretch You’ve Never Heard Of

Oh that's just some of the morning crew putting on their weightlifting shoes.

Today’s WOD

Workout A:

Spend 20 minutes working on a skill or weakness

Then:

Death by 10m Sprints*

*You will sprint 10 meters in the first minute. In the second minute you will sprint down 10 meters, touch the line, than sprint 10 meters back. You will continue in this fashion until you are unable to complete the required number of 10m sprints in one minute. A really good time!

Workout B:

Front Squat: 3 x 8

Death by 10m Sprints (see above)

Optional: 400m Farmer’s carry (53/35)

18 Tips for Improving Food Discipline | The Primal Parent

Ryan R. and the power snatch

Bench Press: 30 reps @ bodyweight (m)/65% of bodyweight (w) in as few sets as possible. Rest as needed between sets.

Then

5 Rounds for Time:

100 m sprint
5 HSPU
10 pull-ups
15 box jumps (24/20)

Optional: 10 wall balls on the minute for 10 minutes (20/14)

Got ‘Fat Genes’? You Can Still Lose Weight : Discovery News

Holly repping out some push-ups

I remember when Gy told me that she had a couple of friends that were going to come in for the intro workout and check the place out. I wasn’t sure if one of those friends (Holly) would be back after that first day.  Now almost 10 months later, she is being recognized as our December AOTM.

Like all of our previous award winners, Holly brings a great attitude into the box.  The strides she has made since early in the year have been dramatic!  In addition to gaining some serious strength and leaning out, Holly has got on the Paleo train and the results are obvious (how does 80 lbs lost in the past year sound?)!  Next time you see Holly give her a big high 5 and congratulate her on the well earned AOTM award!

Oops, I almost forgot to mention that Holly is also an internet blogging sensation.  Follow her musings on life, Garrett and the awesomeness that is ARCFit here:  www.hollywouldifshecould.net

Today’s WOD:

10 Rope Climbs or 10 Muscle ups*

*If ten repetitions are not possible, spend approximately 15 minutes on progressions.

In 4 minutes, complete the following*:

200m Sprint
AMRAP
5 Thrusters (95/65)
10 Box Jumps (20/16)

*With 4 minutes on the clock, sprint 200m. With the remaining time, complete as many rounds of thrusters/box jumps as possible. Rest 2 minutes in between rounds.  Complete 3 rounds total.

The start of a new month also means a new skills challenge. First off, congrats to Shannon (6:00!) and Justin(1:41)) for winning the old school wall sit challenge. For December the skill challenge will be max overhead bumper plate hold (45/25). Arms need to be locked out overhead with the plate to start, once the arm bends the clock is stopped. To the winners goes the coffee, just ask Shannon and Justin (pick up your gift cards at the front desk).

Only one more day until the ARCFit Holiday party and this is the quote I just heard from Kat: “No one is passing out in our guest bedroom again, they’ll have to take care of themselves this year”. Not looking too good for you Ant…

Officer James Capoot, Vallejo PDToday's WOD

Bench Press 5-3-1-5-3-1

then:

3 Rounds for time

25 Double-unders
25 Floor release push-ups
60 M Sprint, in 10 M increments
(Both feet must pass over the line and hand must touch the ground)

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

Save the date!  On Saturday, December 17th 2011, at 9am, CrossFit Solano will hold its 1st Annual Capoot Memorial Fitness Challenge.  Officer Capoot, a 19 year veteran of the Vallejo Police Department, was killed in the line of duty while in pursuit of a bank robber on 11/18/2011.  Proceeds from this event will go directly towards the Officer Capoot Memorial Fund.  This is planned as a team WOD.  More details to follow.
Vallejo community mourns death of Officer James Capoot …

Klappy on his way to a new split jerk PR

Cole gets up close and personal with her barbell during bar facing burpees.

Today’s WOD:

Spend 20 minutes practicing your snatch technique (pvc, barbell or light weight).  Work your progressions and practice going from the hang vs. from the floor.*

Then:

400 m farmer’s carry (53/35)

rest 5 minutes

50 m sprint x 10 on the minute for 10 minutes

*2-Position Power Snatch from Greg Everett of Catalyst Athletics.

Here’s more snatch teachings courtesy of CrossFit.com:

Nick Hawkes Snatch Training Pt Ia, Coach Burgener (CFJ Preview)[wmv][mov] » Jul 21 08
Nick Hawkes Snatch Training Pt Ib, Coach Burgener (CFJ Preview)[wmv][mov] » Aug 27 08
Nick Hawkes Snatch Training Pt IIa, Coach Burgener (CFJ Preview)[wmv][mov] » Aug 31 08

The camera can't keep up with the 6 am class during sprint rows.

Saturday Class Hours

9:00 am, 10:00 am- Group Classes
11:00 am- On-Ramp

Today’s Team WOD

In team’s of two complete the following for time:

Plank hold/50 double-unders
Plank hold/40 squats
Plank hold/30 kb swings (53/35)
Plank hold/20 burpees
Plank hold/200m sprint

One partner will be in the plank hold while the other does 50 du’s. Once completed, the teammates will switch positions. This will continue down the ladder until each person has finished the 200m sprint. If the person doing the plank hold has to rest, their teammate must also stop doing work. A 5 wall ball penalty will be assessed to the team EACH time the person in the plank hold has to hit the floor. The wall ball penalty will be completed as a team (not individually) at the conclusion of the 200m sprint. 3, 2, 1…get some!