ACF 3/22/13

Alright gang, American River CrossFit is coming up the hill from Sacramento to join y’all in battling open WOD 13.3! Even if you’re not doing the open WOD we’d love to see you there cheering your fellow crossfitters on. Regular class at 9:00 (don’t be late, we’ll start without you), then the open WOD at around 10.We will be providing a little after WOD food (menu and cooking by chef/coach/athlete/anything else Molly). If you all could bring your favorite beverage and some to share that would be much appreciated. I’m really looking forward to this weekend with ARCFit visiting our box and next weekend when we go visit them. Should be a lot of fun!


By the way, ACF is not your personal closet!!!


If you feel like you might be unfairly “NO-REPed” please watch this video! By the way, I’ve been there myself many times.

Workout of the Day


MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups



How Fast Are the CrossFit Games Growing? The Numbers Tell the Story


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10 Responses to “ACF 3/22/13”

  1. FireSteve 2013-03-22 at 06:17 #

    I too am looking forward to Saturday. Good luck to everyone doing this brutal grinder today.

  2. Melly 2013-03-22 at 08:28 #

    Got my ass handed to me on yesterday’s WOD. Mind you, this is a pretty normal occurance for me, but I have been feeling lately like some things are finaly starting to click and I’m getting stronger. Then we do a sprint metcon and I realize I still have a looooonng way to go. Yet, I still can’t get enough. I continue to long for the feeling of sore, tired muscles like I am experiencing today. See you tonight for another burner!

  3. Intense Steve 2013-03-22 at 12:09 #

    Today was a great day, I went back (quads soar and everything) because I wasn’t satisfied with my effort and performance on Wednesday night, sorry for those who heard me say s%&* once or twice, but I can’t settle for anything less than my best!! I still don’t know why they call me Intense? Anyway, I grabbed my muscle up with 8 seconds remaining, sorry coach for throwing the box that was in my way!!!
    Hit it hard today and tomorrow gang

    • Molly 2013-03-22 at 12:40 #

      Steven, I am so “intensely” excited for you! Way to push yourself and beat 13.3!

  4. John 2013-03-22 at 13:18 #

    I am less fearful of going to the dentist than doing this WOD tonight. At least I will only need to do 150 wall balls unlike NoRep Dan who will be pushing 200.

    • Dan 2013-03-22 at 14:01 #

      Alright old man…keep it up (though true)

  5. Scott 2013-03-22 at 14:50 #

    I got my ass handed to me today. I’m a little under the weather but gave it shot. 13.3 chewed me up and spit me out. I hope they do this as the gate keeper in next years open. I want a rematch!!!!

  6. FireSteve 2013-03-23 at 15:35 #

    Today was fun. 13.3 was a challenge. Wish I could have done du’s better to get a chance at the mu’s. Thanks to everyone for cheering and hanging out, and to Molly for the good food.

  7. Tracy 2013-03-23 at 16:10 #

    Me too Scott, and Dan I think I may have you beet for no-reps on this one, too high to count!
    Hopefully everyone had fun today.
    Loved that little guy on Ted about our food system and he was home schooled Molly…you rock!!!

    • Molly 2013-03-23 at 16:38 #

      haha! not all homeschooled kids are as cool (ok, a little weird) as that kid, though I’ve tried my best to make my kids brilliant (ok, socially awkward)!

      13.3 did not go as planned, but I did manage to PR on some perspective today. for the first time since the Open began, I had fun! this competition has been a little too big and too drawn out for this novice athlete.

      I don’t want to know 13.4 ahead of time. I want to come into the box, see it on the board, and go for it. I’d much rather be surprised by my success than disappointed by my failure.

      not that I failed today. no matter what, I got a kick ass workout and a monster bruise on my chin to show for it.

      now I’m off to spend time with family, eat good food, have a few more drinks, and soak in a hot tub. see you at the confluence a quarter past 9 tomorrow!

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