ACF 3/29/13

Melinda taking advantage of open gym with some nice over head squats!


We are going down to American River CrossFit tomorrow. No Saturday workout. Come down to ARCFit and have a little fun!!! We are meeting at the box at 830 tomorrow morning.


Workout of the Day

Open workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

95 pounds for women
135 pounds for men


Doing 13.3 at CrossFit Rubicon


17 Responses to “ACF 3/29/13”

  1. Dan 2013-03-29 at 07:32 #

    I’ll be giving this a whirl tomorrow at ARCFit. However, definitely stopping by tonight to cheer folks on, and do an inventory of the fridge!!

  2. FireSteve 2013-03-29 at 09:04 #

    Coach I will be there at noon to do some mobility work. But will also be there tomorrow to do the wod at ARCFit. We need a better athlete participation showing than they did last week. I hope we can get 6-10 people who will be willing to do 13.4 tomorrow.

  3. Molly 2013-03-29 at 10:01 #

    we definitely have 6-10 people competing tomorrow. it’s going to be a blast!

    Steven did a great job on 13.4 this morning! looks like the key is to really knock out the t2b (fast reps) and stay consistently paced on the c&j, utilizing the powerful and efficient push jerk!

    Happy birthday, FireSteve! there’s a bottle in the fridge with your name on it.

    • FireSteve 2013-03-29 at 10:18 #

      Thanks Molly. I will have to drink it tomorrow. I am going to hang low and recover from working 96 straight hours. See you all in the am.

  4. Mary 2013-03-29 at 14:14 #

    That heart stopping moment when you realize you are alone in the gym with Elijah. Even with scaling, 13.4 is damned hard!!!

  5. Dan 2013-03-29 at 14:17 #

    He stops my heart too, especially when he lets his hair down….

  6. Shon 2013-03-29 at 18:11 #

    Had a great workout tonight! Thanks guys for cheering us on! I really liked this one! That Dub-Step had me pumped!

  7. Jess 2013-03-29 at 19:20 #

    Trace, your coaching tonight was so wicked awesome! Cannot wait for more of that. Coach E . . . thank you for being kind and considerate . . means more than you know. Kelsey . . . don’t you change a thing on how you run cuz I am right there with ya. All you guys going down the hill tomorrow have freakin good time! Jess out. PS . . thanks for the cheers Dan . . I need it.

  8. Kelsey 2013-03-29 at 19:25 #

    Jess, just remember Forrest ran for days. All I hear is jealous jealous jealous. And you 13.4ers, kick some birthday ACF ass would you? Mmmhmm. Also thanks for the encouragement peanut gallery.

    • Molly 2013-03-30 at 06:11 #

      happy birthday, Kelsey!

  9. Tracy 2013-03-30 at 17:54 #

    Shon you did a great job yesterday!
    Jess, thanks that means a lot, glad you enjoyed, love ya girl!!!
    Happy Birthday Kelsey, oh and I am definitely interested in a sunday yoga wod, maybe you should teach it.
    I have been working on integrity a lot over the last 3 weeks or so and today did it show up big. Integrity is not only sticking to your word but also honoring where you’re at, not forcing yourself even when your ego is pushing you harder and harder, obviously this is a continuous balance. It gets better with time and practice and all part of the journey…
    Hope everyone has a great sunday!!!

  10. Elijah 2013-03-30 at 18:04 #

    Keith – 92
    Elijah – 73
    FireSteve – 75
    Dale/Dave – 72
    Molly – 68
    T – 59
    Dan – sexy (I forgot the reps)
    BriGuy 68?
    Kyle – 66

    Correct me if I’m wrong

    If I missed you, SORRY!

  11. Elijah 2013-03-30 at 18:06 #

    Keith is an ANIMAL!!! Legit!!!

  12. Mary 2013-03-30 at 19:47 #

    I had a few pictures turn out from today, so I uploaded them for your viewing pleasure:

    Great job today everyone!!!

  13. Dan 2013-03-31 at 06:49 #

    CoachK IS an animal… I couldn’t see it, but I damn sure heard it and knew it!! Chocolate milk anyone? Thanks to ARCFit, good times, but we sure are glad to have ya in the foothills Coach (thank you!).

  14. Tracy 2013-03-31 at 09:06 #

    Mary, those are some awesome shots, there are some good stories in those photos!

  15. Molly 2013-03-31 at 11:02 #

    Thank you, Mary, for taking pictures yesterday! And a big thanks to everyone who came down to work out and cheer!

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