CrossFit – American River CrossFit in Sacramento

AMRAP in 12 minutes (skinny Cindy):

5 pull-ups

10 push-ups

15 squats

When your done work on weaknesses or exercises you’re not comfortable with/hate doing. Things like stretching to improve flexibility, handstand push-ups, olympic lifting, etc.

Machine Mike and Ollie look like long lost twins as they rock similar hair-do’s yesterday.

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There have been a lot of new faces showing up at ARCFit recently.  Please introduce yourself to the new members and provide them encouragement and assistance if needed. Remember how you felt when you first started training here. Don’t go through a WOD without knowing the names of everyone else that are sweating and bleeding next you! Potential burpee fine…

Row 1500 meters (rear end elevated 12 inches)

5 minutes of Burpees with 2 push-ups

Finish with:

50 knees to elbows

100 sit-ups

The 9:00 am crew gathers around the “water cooler” (aka Chad) to gossip about their wild weekend before beginning their workout.

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The state of California may not be doing so hot lately with furloughs, foreclosures, and the freeing of criminals from prison early.  But at least the Guvernator got an up close and personal glimpse of a CrossFit WOD: Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

WOD:

Run 400 M-7x @ 90% effort

Rest 1:30 between sets

Finish with 8 minutes of ab work

Beavis and Butthead work on their new dance routine.  And yes guys, wife beaters and sleeveless t-shirts are still cool!

IN TEAMS OF 3 YOU WILL COMPLETE

AMRAP IN 20 MIN

PUSH PRESS 95/65

20″ BOX JUMPS (20 REPS)

REST

ONE PERSON WILL DO 20 BOX JUMPS WHILE ANOTHER DOES AS MANY PUSH PRESSES AS POSSIBLE.  THE JUMPER MOVES TO PUSH PRESS, PUSH PRESSER MOVES TO REST, RESTER MOVES TO BOX JUMPS.

BOX JUMP REPS DON’T COUNT…ONLY PUSH PRESS REPS.

Chuck better be ready to defend himself from an angry mob of pilates practitioners after sporting this shirt in public.

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A recent study released by the Harvard School of Public Health found that 55% of professional baseball players were considered overweight between 2000-2006.  The study based their findings on the body-mass index (BMI) of the athlete.  I don’t agree that an elevated BMI automatically means the athlete is unhealthy.  There are other factors that must be considered including the fact that modern day athletes are just bigger and stronger (translation=heavier) then their earlier counterparts.  However, Milwaukee Brewers first baseman Prince Fielder doesn’t appear to be missing many meals (Paleo or otherwise).  Read more here:  As Pro Baseball Players Get Bigger, So Do Their Health Risks …

Strength WOD: Back Squat

5-5-3-3-5×1 @90% of 1RM

Rest 5 mins

CrossFit WOD: Tabata’s-20 seconds on 10 seconds rest for 8 intervals each exercise

Tabata Run

Tabata Bottom to Bottom Squats

Tabata Jump Rope

I recently asked several of our members the simple question of why they like CrossFit.  Here is what they had to say…-CN

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More good news for coffee lovers! Drinking coffee is generally heart friendly, studies say