Ladies Night(s)
We recently received a couple of suggestions in the aptly titled “suggestion box” that talked about having some sort of ARCFit ladies night. One referenced a similar event put on by CrossFit Centurion that seemed to be a big hit. I’m sure Ian and Allison wouldn’t mind us borrowing one of their ideas (imitation being the sincerest form of flattery and all). Judging from Kat and her friends, it doesn’t take much of a reason to get a group of ladies together to drink wine and talk about how wonderful their significant others are. That’s what happens at these things right???
So we are putting the feelers out to see if any of our women would be interested in some sort of regularly scheduled get together and, if so, to hammer out some of the details. I’m thinking that GyGy is a natural to gather the ARCFit hotties for a little post-WOD merriment. And no Butthead, wearing a wig does not qualify you to partake! Post your thoughts to the comments section or throw your name up on the whiteboard if you’re interested.-CN
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Workout of the Week (W.O.W.) time. Get in and post your time to stay in the running for the grand prize!
“Christine”
3 rounds for time
500 meter row
12 Deadlifts @ Bodyweight
21 Box Jumps (24/20)
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Randy and I were just discussing this topic: What food expiration dates really mean
Trevor, ARCFit Athlete of the Month for September
Press 5×5 @ 70% of 1 rm-2 second hold at top
rest 5 minutes
WOD:
150 push-ups for time
*At the top of every minute for 3 minutes-Sprint 40 yards. After 3 minutes then…
*At the top of every minute for 3 minutes-Sprint 60 yards…add 20 yards every 3 minutes until you finish all 150 push-ups.
Trevor, aka "Butthead, showing his abs off for the ladies!
It was a unanimous choice by the coaching staff and a pleasure to recognize Trevor as the September ARCFit athlete of the month. I love having this guy train at our box! Butthead brings an enthusiasm to the training sessions that is rarely matched. He’s always in a good mood, jokes around with other members, and has no problem laughing at himself. Trevor also makes it a point to always introduce himself to new members and help them in any way he can. Besides all of that, he is consistent and works his butt off every time he steps through that roll-up door! No matter how long a WOD takes him to finish, he will see it through to the end. There is no quit in his game! My only concern with selecting Butthead for this prestigious award is the WOD that his crazy mind will come up with to lay waste to any and all ARCFit athletes. Congrats on an honor well deserved Trevor!-CN
Here is a little more of Trevor’s story in his own words:
Not too long ago I came to American River CrossFit thinking I was in pretty good shape from my daily workouts at 24hr fitness. Let me tell you, it took me all of the first wod to realize that crossfit is a higher level of conditioning. It’s here that Chad offered me the blue or red pill, the blue pill I wake up tomorrow and continue working out at 24hr fitness, but if I take the red pill my workouts will be flipped upside down and I will see fitness for what it really is PAIN!! As you can see I’ve taken the red pill. Now I find myself suffering through grueling but yet fun wods. I also have been making new friends along with building a new and better Trev. Chad has since transformed me into a gorillaborg!! He has done this by showing me the proper technique to olympic lifting, which I had never done before. Chad has pushed my mental toughness to new limits. Chad has designed programs that build strength and increase our cardio. He does all this and still maintains an exciting and fun place to better ourselves. What I’ve noticed most about him is that he actually cares about everyones overall fitness. He gets super hyped when someone meets a new goal or pr’s. What keeps me coming back is the camaraderie and the new challenges of each and every wod at ARCFit. With that said I must go now and get ready to plug myself back into the matrix.
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Good article on Whey Protein from Talk to Me Johnnie.
MobilityWOD
3 rounds for time
30 Hang Power Cleans 95/65lbs
30 Squats
30 Pull-ups
Run 400 meters
Love this video and I think everyone in the gym can benefit from this and mainly from the site. Check it out MobilityWOD. This is one of many that I like. Feel free to watch all of them. I’ve been incorporating mobility drills as part of the warm-up for some time now so we’re ahead of the game and this adds to drills that we all can use. I think it’s important to evaluate your own fitness and not only rely on us coaches to do that for you. We can only do so much…meaning, don’t just come in and workout, get your sweat on, feel accomplished, and leave. Don’t get me wrong, thats the best part of working out. However, look into your flexibility, how mobile you are. The more you work on this, and this is something we neglect all the time, the better your WOD’s will feel, the better your day will unfold, and you’ll be prepared for another wod the next day. I hate to point fingers but some of you have been with us for a while and can’t even get a full air squat. We coach you and give you advice to help you out when your not in the box to practice but we can only do so much. You don’t have to put fitness at the top of your priority list but all it takes is a few minutes of your time to do yourself a favor and get better at being flexible. Also don’t just think of yourself, have the family, girlfriend, boyfriend, or whomever join in. This benefits everyone. Post your thoughts to comments. Aloha!
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Our website guru, Josh Kla-Pow! has made it possible to use PayPal for those wanting to donate to Fight Gone Bad. Evidently some of you have had trouble registering through the FGB site and this will allow you to donate and then Josh will forward all proceeds to the FGB site. Hope this helps, click on the right sidebar for more info.
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A huge day in the box yesterday with a lot of people hitting new PR’s. Check out some of the action:
Jason
B-Dub
Ali
When Quitting is not an Option
Back Squat 1 rep max
Press 1 rep max
Deadlift 1 rep max
Before coming in today, please read the article on CrossFit Total. It explains in detail what’s going to happen in this workout.
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Hey Chad!
I just got done with a couple of weeks training with my Marine unit here in Massachusetts. I’m in a Machine Gun platoon for the reserve Anti-Terrorism Battalion and we spent most of our time on the range shooting. In the evening we mix in a lot of our martial arts program and annual qualification events like our Combat Fitness Test. It’s an 800m run in boots, 30lb ammo can lift, and a course where you low-crawl, sprint, carry people and more ammo cans.
Unfortunately, while switching from dragging a Marine to putting him on my back, I slipped in the sand and he fell right on my ankle. I knew immediately that it was a bad sprain but I was looking at a PR at this point in the test so I grabbed him, tossed him on my back, and finished the remainder of the course. I limped across the finish line but I still beat my previous time last year by 30secs (2:30 versus 3:00). My ankle is shot but there is no doubt that the training at ArcFit helped both reduce the severity and allowed me to finish with a PR and a max score.
I fly back on Tuesday and even though I’m hurt, I can’t wait to get back in the box. I’ve attached a few photos from the training.
Sean
Irish, you are elite and badass, and we’re lucky to have you training at our box and our country is privileged to have you serving her! Looking forward to getting you and that bum ankle back in the box!
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On-ramp classes start today! We’ll see all of you newbies at either 9:45 am or 7:00 pm.
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It’s time to ramp up the Fight Gone Bad fundraising mission! Get your family and friends to sponsor you or, better yet, get them to come down and participate. We are asking for a minimum $20.00 donation to get in on the fun. Click on the sidebar to get registered.
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Please let me know via email if you’re interested in attending Greg Amundson’s free seminar on goal setting and the power of positive thinking which will take place this coming Saturday at Crossfit CenCal in Stockton.
Motivation
Is there a better motivator then cold beer?
You’ve got to know your athletes as a coach. And I knew that the 6:00 pm class needed a little push to get over the TGU hump, so I thought I’d entice them with a cold lager. I’m not sure if my plan worked but I know that a lot of people were cursing me. Hey, I’m not here to be your buddy, I’m here to make you fitter human beings. How many of you ripped through those last reps so that you could get home and crack a cold one. Yup, I thought so…
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Partner WOD
In teams of two complete the following for time:
400 m run with med ball (20/14)
-one partner runs while the other holds a plank position for the length of the run and then switch (Every time you drop from the plank hold it’s a 1 burpee penalty for the team. Total the number of burpees for both teammates and complete them before moving on).
100 box jumps (24/20)
100 knees to elbow
-both teammates can be working at the same time
400 m run with med ball (each teammate does the run and the plank hold with the same burpee penalty applied and they must be completed before time is stopped).
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Don’t forget to tell the friends and family that today at 11:00 am is our free introductory class. This is a great time to check us out since we are starting a new on-ramp class on Monday.
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Here is a good article that was in the Sacramento Bee yesterday regarding the Sacramento High School olympic lifting program. The Governor has been a big disappointment in a lot of ways, but at least he helped the club raise money for international competitions: Schwarzenegger pumps up weightlifting team with fundraiser
