ACF 3/18/13

Catalyst Athletics Olympic Lifting Seminar. I’ve got some good skills and drills to go over with all of you!


Up coming events – mark your calendar!

-American River CrossFit visits ACF for WOD 13.3 – March 23rd, 10am
-Auburn CrossFit visits American River CrossFit for WOD 13.4 – March 30th, time TBD
-Stevi’s going away party – April 5th – Friday night fun returns!
-Auburn CrossFit’s one year anniversary PARTY – Date TBD (any suggestions?)
-Skeet Reese’s Fishing Derby, Lake Combie – May 18th – ACF playground and ACF intro for kids and adults (need coaches and athletes to volunteer)
-CrossFit NorCal Regionals – May 24th & 25th – Sonoma County Fair Grounds, Santa Rosa
-Home coming celebration for international super star, Jenny Topping – Date TBD
-Fittest of the Sierra’s – June 15th & 16th – South Lake Tahoe – Compete and Cheer on fellow ACF athletes!
-Team ACF Tough Mudder – July 13th – Tahoe, CA – Tahoe Location TBD – join our team Auburn CrossFit
-CrossFit Games – July 22nd-28th – The Home Depot Center, Carson, CA – See who is crowned the Fittest Man and Woman on Earth

We need to communicate which of these events people want to go to so we can set up and save on accommodations. Hotel suites for regionals and games and Tahoe house rental for Fittest of the Sierra’s and Tough Mudder? Let’s get on the ball and have some fun!


Workout of the Day

Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups



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9 Responses to “ACF 3/18/13”

  1. Dan 2013-03-18 at 07:14 #

    Saturday, April 13th: NoRep’s “41st B-day”…. that’s right kids — workout TBD, or not

  2. Kelsey 2013-03-18 at 10:09 #

    Spring babies for the win! My birthday is on the 30th but everyone will be in beast mode and ill be in nurse mode. So many great events are coming up. Go ACF!

  3. FireSteve 2013-03-18 at 10:51 #

    I’ll join the Spring babies. Mine is on the 29th, the day before fun at American River, so probably no special birthday wod for you or me Kelsey.

    Mary is a nemesis of mine. HSPU’s, better but still horrible. Practice, practice, practice. Someday I will get them.

  4. Molly 2013-03-18 at 11:20 #

    Mary would have been mine! Darn torn callous on round 8. At least I got extra HSPU and pistol squat practice til the clock ran out. 13.3 better not include pull ups.

    T – American River was onto something good with box step ups. I just did a few and they were much faster than jumps! Easier for full hip extension too. Drat!

    I’ll be honest. I am beating myself up over 13.2. I should have done it again and aimed higher. But I’m propping myself up with these two ideas: 1) My score doesn’t mean that I’m not fit. It just means there are a lot of people out there who are more fit. 2) Not doing as well as I expected/wished gives me something to look forward to: improvement. I have to “man up” for the next 3 weeks!

  5. Melly 2013-03-18 at 14:00 #

    Thanks everyone for a great Saturday ‘WOD’. That was the fastest/easiest move I’ve ever experienced in my life and I’ve moved A LOT. You guys are awesome! Still living out of boxes, so I’ll add the BBQ and drinks at my place to the ACF calendar soon. Look for it!

  6. FireSteve 2013-03-18 at 18:16 #

    Another recipe for you all. My wife and daughter were bugging me for chocolate so we made some brownies. Here you go. 15 deseeded dates, 1/4 melted coconut oil, 3 eggs, 2 T coconut flour, 1/4 cup unsweetened cocoa powder, 1 -2 T honey (depending on how sweet you like), 1 1/2 t vanilla, 1/4 t baking soda, 1/4 t baking powder, dash of salt, 1/3 cup dark chocolate chips. Puree dates until they become a paste. Add all ingredients together in order listed. Add to 8 x 8 pan and bake at 350 for 20- 25 min.

  7. Mary 2013-03-18 at 18:26 #

    Just got home and I had a hard time putting my arms over my head to take off my shirt, Tomorrow is gonna hurt!

  8. Jess 2013-03-18 at 19:12 #

    O my gosh Molly . . . . please please please don`t ever beat yourself up over anything you do in that box. We would never let someone beat you up in there verbally so we just can`t let you do it to yourself either. You are awesome in there . . . truly. Your numbers ALWAYS rock. I know for a fact you give your best. And look how much you give to all of us by coming and coaching after you have done your work out. Tracy and I were just saying this . . . Success is not a destination, it is a journey. So own that you are freakin the bomb in that box of ours *wink* cuz its so very true. 13.2 aint got nothing on you.

    Fire Steve thanks for the recipes . . they are much appreciated.

  9. Molly 2013-03-18 at 20:58 #

    thank you, Jess, for the pep talk. we all need one sometimes. and you’re right – I wouldn’t let anyone beat me up, so why do I do it to myself? thank you for that.

    thanks for the recipe, Steve. now I want brownies. and cheesecake. ooh, how about cheesecake brownies?

    confession: I ate a cappuccino it’s it today instead of lunch. it was delicious. I made up for it with a healthy dinner: a huge green salad and a generous bowl of Mexican chicken stew. here’s the recipe:

    2-3 pounds chicken thighs
    1 jar of salsa

    1 cup chicken broth
    4-5 shredded carrots
    4 cups or so baby spinach
    salt to taste

    place chicken and salsa in crockpot and cook on low 6-8 hours. remove chicken, reserving liquid. remove skin and bones, and shred chicken thighs. place shredded chicken, its cooking liquid, carrots, and broth in a large pot. bring to a boil over medium heat, then reduce heat to low. stir in spinach and simmer just until it wilts. salt to taste. I like to add some hot pepper sauce for more kick.

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