ACF 1/7/13

Jess loving the rope climb

I know a number of you have expressed interest in doing double days (two workouts in one day). I believe your time would be better spent working on your range of motion, flexibility and technique rather than coming in for a second WOD. I personally have slacked off a bit in the post WOD stretching department, for all of you and for me. I’d like to make it a priority to stretch as a group after each WOD for a quick 5-10 minute period. And for those of you looking to increase your performance we will spend an extra hour a few times a week working on specific mobility to get you closer to being able reach your next level of performance. Remember, if you’re not moving correctly no matter how strong you get you may never perform the way you want.

Those of you still interested in “double days” let me know and we’ll discuss schedule options.



2013 OC Throwdown Qualifier III

Complete as many rounds as possible in 20 mites of:
4 Muscle Ups
6 Overhead Squats
9 Toes 2 bar

Check the leader board – finishing in first place, Sacramento area local, Sacramento firefighter, and Rocklin CrossFit team member, Chad Augustin!


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10 Responses to “ACF 1/7/13”

  1. Dan 2013-01-07 at 07:13 #

    Great job on Saturday, CoachKyle, seriously! T, sorry I slowed us down on the wall balls, even though we lapped EVERYONE (which apparently wasn’t the point of the WOD)

  2. Jess 2013-01-07 at 07:23 #

    What the heck coach . . you seriously must have read my mind (which is a little terrifying). I crawled out of bed so sore yesterday and I realized its cuz I didnt stretch AT ALL after Fridays workout. No bueno. Im totally down w the stretching . .. .

  3. FireSteve 2013-01-07 at 08:35 #

    Chad Augustin is a beast, so dont feel bad. I work with him and have worked out with him and he seriously has a motor that does not stop. He is also 39 years old! Shoulder still sore but feels better today. 2 more days rest for the upper body andthen I think it will feel better. Ice and stretching does wonders.

  4. Brian Watson 2013-01-07 at 13:17 #

    Random impromtu invite. The Watson’s are fairly sizable College Football fans. We will be watching the National Championship game tonight at our place. You are all welcome to stop by and be merry. I’ll have a pot of chili. Bring your beverage of choice.

    12314 Hidden Meadows Cir
    Auburn, 95603

  5. Molly 2013-01-07 at 14:41 #

    I am all for some extra mobility and stretching sessions. name the day and time and I’ll be there!

    • FireSteve 2013-01-07 at 15:18 #

      Me too.

  6. Melly 2013-01-07 at 16:52 #

    Skipping today for some additional shoulder recovery time as well. Might see some of you at the Watson’s later.

  7. Jenny 2013-01-07 at 21:07 #

    FireSteve it is a good thing you are taking a couple more days off because todays WOD was a shoulder burn out!!!!

    GREAT job Sat. Kyle!

    Love the mobility idea. Just todays shoulder stretching post WOD helped I believe.

  8. h-bomb 2013-01-07 at 21:59 #

    great to get back to ACF for a workout…good workout tonight…happy to get back at it and clean up the diet…good times

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