Bring on the 2011 CrossFit Games!
Thank you Kat for having the camera rolling and catching Machine Mike giving the ring HSPU a try. Judging from the amount of people who did that workout RX’d the other day, I think we all found a “skill” that we should be practicing more often. Hey Mike, don’t forget to thank Mesh for that great spot!-CN
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As promised, the winner of the first ever ARCFit Athlete of the Month award gets to program a workout as part of his/her extensive prize package. This month’s winner, Anthony “Beavis” Villareal, came up with this beauty for everyone to enjoy. Remember, don’t curse Chad or I after this one, it’s “Beavis” with a capital “B” (for brutal!).
Ant’s WOD- “Teacher’s Pet”
2 rounds for time
30 squats
30 box jumps
30 sit-ups
30 KB swings
30 burpees
30 deadlifts 135/95lbs
30 pull-ups
*2nd round-20 reps of each
Day 1 of Main Site Programming is in the Books
Brandon H. ponders the next few minutes of his life.
Nothing like starting 3 weeks of CrossFit.com programming immediately after the 2010 CrossFit Games end! ”Double Helen”, sure why not! Remember peeps that scaling is always an option and should be used when appropriate. We had a couple of DNF’s yesterday that might have been avoided with proper scaling measures. Here comes more fun…
AMRAP in 7 minutes:
7 Deadlifts (315/205)
20 m sprint
14 one-legged squats
21 double-unders
20 m sprint
Rest 5 minutes
Practice your L-sits or handstand holds
Partner stretch and foam roll
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Our Friday morning Yoga class with Julie M. has been a big hit. Some of you are asking about an evening class so we wanted to see what the interest level was. As it stands now, it would most likely be on Friday nights. Post your thoughts to comments or shoot me an email if your interested.
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Going mainstream: The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]
Good Friends, Good Times
Back Squat
4 x 5 (decrease 15 lbs from your 5 RM)
Rest 5 minutes
For Time
Run 200 meters, 20 Turkish Get-ups Right Arm-55lbs/35lbs
Row 400 meters (front elevated 12″), 40 Jumping Squats
Run 200 meters, 20 Turkish Get-Ups Left Arm-55/35lbs
Row 400 meters (front elevated 12″), 40 Jumping Squats
Stretch and Foam Roll after
Sooo much fun on Saturday! First the “black light WOD” then BBQ, horseshoes, swimming and cold adult beverages at the second anniversary party! First and foremost, thanks to the Clark’s for opening up their beautiful home to the ARCFit crew. I think it’s safe to say that a good time was had by all! I have a collection of sunglasses, shoes, daisy dukes (GyGy), etc, that I will be bringing to the gym today to return to their rightful owner. Thanks again to everyone who showed up, we had a blast!-CN
Happy Birthday Mel!
Melissa, one of the original Cougars who started training CrossFit in our garage, turns the big 35 today! 35 years-old never looked so good (except to those who have to do this WOD!).
Mel’s 35th B-Day WOD:
35 Box Jumps (24/20)
35 Pull-Ups
35 Walking Lunges (each leg)
35 Knees to Elbows
35 Push Ups
35 Sit-Ups
35 Jumping Squats
35 Rounds for Time
Hey, you only turn 35 once right?! Just kidding about the rounds. 3, 2, 1…blow out the candles!
Success Story
Elaine “Hoff” Hoffman started training at ARCFit approximately 6 months ago having never heard of CrossFit before. She did a Google search for gyms in the Sacramento area and ended up finding us. She had no previous experience with high intensity training but came in and immediately applied herself to the task. When Hoff started with us she was using the blue band to complete her pull-ups. Last week I watched her knock out 30 unassisted pull-ups and was wholly impressed!
Elaine brings a great attitude and a consistency to her training that have allowed for such big gains over a short period of time. She continues to work hard and the results are proof of this. Elaine has another reason to train hard-she is getting married in July and wants to rock that wedding dress for her fiance Adam.
Thanks for busting your butt in here Elaine, keep up the hard work!
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“Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Squats
A tabata is 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals.
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Level 10 CrossFit in Oroville will be holding a strongman style competition on May 22nd at their box. The workouts will blend some strongman elements with heavier CrossFit Football inspired WODs. The registration fee is $35 and they are only taking 40 men and 24 women. There will be scaling of the workouts and awards for the winners. If you’re interested go to this link for more info: http://www.level10crossfit.com/ssc/
**update** they are offering a 2-for-1 for people who sign up from the same gym.
