Maggie, Javier, Jackie, John and Dustin

Congrats to our December On-Ramp class that graduated to the big leagues this week.  Please make sure to introduce yourself to these newbies and make them feel welcome in the box!

Today’s WOD:

Back Squat: 5-5-5-3-3

Weighted Pull-Up: 3-3-3-3-3

Then,

Tabata: push-ups, sit-ups, air squats*
*total the lowest number for each exercise for a final score

Optional: 2 minute L-sit

Annie Thorisdotter and Kristan Clevar have battled for the title of Fittest Woman on Earth the past two years.  Here Iceland Annie talks about their competitive relationship:  ”Annie on Kristan” – video [wmv] [mov]

And how about stacking those bumpers in the correct pile?  I posted on this topic a few months back but we’ve lost our way a bit since.  I’m not sure if it’s laziness or just not looking closely at which pile you’re placing things, either way it’s a pain in the butt digging around for weights that are stacked in the wrong spot.  Machine Mike has made it easy for everyone by labeling where each denomination of bumper plate should be stacked.  Please do your best to return them to their home.

Recycling!  This happens to be my personal pet peeve.  There is a huge receptacle at the front of the box that is labeled “recyclables” for you to use.  Please use it!  Plastic, bottles and cans are all welcome!  A 50  burpee penalty will be enforced if I catch anyone not recycling.

Lastly, please try to ensure that the paper towel you used to dry your hands after visiting the bathroom actually makes it into the trash can and not on the floor next to the can.  Let’s work on those jump shots people!

Ok, that’s it.  We appreciate you taking the time to leave the box the way you found it after your workout.  Now go forth and kick butt!

Today’s WOD:

Tabata Front Squat (95/65)

rest 5 minutes

7 RFT:

30 double-unders
12 knees to elbows
12 grasshoppers

Richard contemplates his immediate future.

Hard work=results.  That is definitely true inside our box.  Look at the picture of Richard-sweat soaked shirt, hands on knees, I’m sure dreading picking up those f***ing dumbbells one more time.  But he did, and so did the rest of you.

There are no shortcuts to being healthy and fit, just discipline and commitment.  And that’s what Richard has been bringing to class over the last 3 months.  Work hard on your training days, take advantage of your rest days, practice good eating habits and get plenty of sleep, and PR’s by the plenty will be headed your way!

Today’s WOD:

Row 2k (not timed)

Spend 20 minutes practicing rope climbs or testing for your October goal.

Finish with “Tabata Something Else”*

Pull-ups, push-ups, sit-ups, squats

*record lowest number of reps for each movement and total for your final score.

This guy is going to the extreme to be able to relate to some of his clients.  Don’t expect our coaches to do the same thing:  Why trainer decided to become obese

B Sean!

It seems that a lot of our female clientele clamor for Black Sean to remove his shirt during WODs.  I thought this picture of him at FGB 6 might get your week off to a good start….

Today’s WOD

5 x 3

Front Squat

rest 5 minutes

“Tabata Something Else”
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Good luck to T today who is going under the knife to have ankle surgery!  Like the true athlete she is, T scheduled the procedure now so that she will be ready for the 2012 CrossFit Open!

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Sounds like Team ARCFit had a fun but chilly time at the Tough Mudder race in Squaw Valley yesterday.  I’m waiting on some photos to share on our Facebook pace.

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WOD Demo with Josh Everett and Jason Salyer - video [wmv] [mov]

Today’s WOD:

Spend 15 minutes practicing tire flipping technique

Rest 5 minutes

Alternate for time

Renegade Pushups (35/25): 1-2-3-4-5-6-7-8-9-10

Dumbell Thruster (35/25): 10-9-8-7-6-5-4-3-2-1

Optional: Tabata Sit-ups

Here are some Demos:

Tire Flipping

Renegade Pushups

Athletes who wish to compete are asked to make a $25.00 donation to participate in this event.  We also encourage you to set up your own fundraising page to collect donations from family and friends.  To sign up, simply click on the link to the right and follow the instructions, you will automatically be enrolled on our team.  Anyone can participate in this event, including non-ARCFit members, and scaling is definitely an option.

Athletes that raise $150.00 will receive a FGB t-shirt, and athletes that raise $500.00 will receive a FGB sweatshirt.  So jump on the bandwagon for this worthy cause.

Revolights

Elaine’s husband Adam is involved in a project that is attempting to make cycling safer. “Revolights” involves the use of two thin LED lights that attach to both rims of your bike.  The designers are looking for some help raising funds to keep the project alive.  Read more about it here:  revolights. join the revolution. by Kent, Adam & Jim — Kickstarter

Don’t forget that this Wednesday, August 17th, our very own Boston will be singing the National Anthem at the Sacramento River Cats game.  It’s a day game (noon start) which gives everyone a great excuse to skip out on work and catch some Boston and some baseball!

Xena shows off her handywoman skills.

Josh’s AOTM WOD:

In the “Fight Gone Bad” format of 3 rounds with 1 minute spent at each station.  Rest 1 minute between rounds.

Jumping Lunges

Sumo Deadlift High Pull (75/55)

Box Jump (20″)

Dumbbell Thrusters (40/25)

Burpees

Buyout: Tabata Bottom-to-bottom squats (8 rounds)

20 seconds of air squats followed by 10 seconds of an air squat hold

That’s just plain cruel Josh!

Machine Mike will be running the 9:00 and 10:00 am classes tomorrow. There will be no free intro class at 11:00 am.

We will be offering two classes on Memorial Day.  Come in at either 9:00 or 10:00 am on Monday, May 30th, and knock out a Hero WOD!

The Happy Couple!

Dirty Larry proposed yesterday and Megan said “yes”!  Congrats to the love birds on their engagement.  I knew Lar drove that Mercury Cougar for a reason!

Today’s WOD:

Tabata High Knee’s-8 rnds

Tabata Sit-ups-8 rnds

Tabata Mtn Climbers-8 rnds

Tabata Sit-ups-8 rnds

Tabata High Knee’s-4 rnds

Tabata Sit-ups-4 rnds

Tabata Mtn Climbers-4 rnds

Tabata Sit-ups-4 rnds

I will be judging CrossFit Open WOD #1 workouts on Saturday in both the 9:00 and 10:00 am classes. Our free introductory class will take place at 11:00 am as usual. If you’re planning to test again, please send me an email or post it to comments so I know how many to expect. If it looks like there is going to be a bunch of you re-testing, I might open early to accommodate everyone. Also, if you’re a coach and you plan on being there, please let me know.-CN

CrossFit Games Sectional Qualifier Workout #1

AMRAP in 10 minutes

30 Double Unders

15 Ground to Overhead (75/55)

or

Make -up a WOD you missed from this past week

**There will be no free introductory class this morning at 11:00 am. We will be running WOD #1 testing in the 9:00, 10:00 and 11:00 am classes.  Everyone is welcome to partake in this workout, but each registered competitor will need a judge to verify their effort.  Non-ARCFit athletes can make a $5 donation to our beer fund or bring a six pack with them to share after their workout.  Good luck and have FUN!

“Breath and Fire” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]

Can barbell tabatas really be this fun?

Mega-tron and Mario together in India

One of our ARCFit favorites, Megan, took off for India with her boyfriend (not Mario Lopez) right after the Sac-Town Throwdown finished.  She is spreading the gospel of Mario’s knockout fitness to anyone who will listen  Actually, I heard a rumor that Mr. Lopez trains at a CrossFit facility somewhere in So Cal.  Don’t worry Mario, your secret is safe with me! Safe travels Mega-tron, see you back in the box real soon!-CN

Hey Guys!

Hope all is well at the gym and Chad, that the baby isn’t kicking your ass too much. Miss you guys heaps and am looking forward to getting back in the gym. I have sent the Mario Lopez picture, but unfortunately I couldn’t get him any closer to the Taj Mahal.. they don’t allow any paper within the grounds.. Weird I know, but they don’t want you to have anything you can burn.. so I hope this photo is sufficient enough. Talk to you guys soon.

Mtron

Today’s WOD:

Front Squat w/2 second pause at bottom

5-5-3-3-1-1-1-1

rest 5 minutes

Perform minute on the minute for 25 minutes alternating between each workout. You’ll have a whole minute to complete pull-ups, push-ups, and squats then whatever time remains in that minute is your rest. The next minute you’ll execute as many sit-ups tabata style for 2 intervals.

5 C2B Pull-ups

10 Push-ups

15 Squats

and

2 intervals of Tabata Sit-ups

Don’t forget that Ryan L. will be running a 7:00-8:00 pm class tonight and Thursday from now on!

We here at ARCFit like to refer to ourselves as the “Bad News Bears” of the CrossFit world.  Yes we believe in functional fitness.  Yes we believe in constant variety.  Yes we believe in being intense for short spurts.  But we also believe in having a good time with good friends while doing all of those things.  And last Saturday’s Sac-Town Throwdown was no different.  We had two spirited teams competing and brought along a big ol’ cheering section to push them through the pain.  Throw in Mimosas, rings and a drunk guy tweeting event updates and you pretty much sum up the day.

Seriously though, Chad and I are so proud of Stacy, Megan, Gina, Elaine, Casey, Anthony, Mike and Sean, and the effort they put forth that day.  There were some inspirational performances and I know that many of you who were in attendance caught the CrossFit competition bug.  That’s good because Sectional qualifying begins in March!  Way to rep it ARCFit, let’s keep the momentum rolling!

Today’s WOD:

3 Rounds

Sprint Row 500 M

*These are all out sprints so rest adequately between efforts.  Try to set a new PR!

Rest 5 minutes

AMRAP in 8 minutes:

Rope Climb (15′)

*If you don’t have rope climbs, finish with tabata pull-ups.

Jackie will be getting her Yoga on tonight at 7:00 pm and you can too. Bring those tight hips and hammies in for a good stretch!