ACF 3/8/13




Open gym was a lot of fun yesterday! We had three new muscle-ups, Jenstur, Molly and Kyle J. Great job peeps! We also had a lot of other things going on. It was nice to be able to help you all on exactly what you wanted help on. Keep up the good work. For the next 4 weeks we will be doing an open gym every week to help you all improve in the areas that you each need or want to improve in.

Tomorrow a few of us will be doing the CrossFit Open WOD. It would be great if you came in to cheer your fellow CrossFitters and coaches on!

Next Saturday I will be in Sunnyvale for an Olympic lifting seminar to be able to help you all progress with your lifting skills. So, there will be no WOD on Saturday. Instead of working out I need you all to put your GPP – General Physical Preparedness to work. Melly needs the ACF gang to help her move. It’s a short move and it shouldn’t take long with all you strong people. So please put your name up on the white board if you can spare a few hours for a homie next Saturday! Melly needs to know ASAP if she has support so she can reserve a moving company to help if not.

Saturday the 23rd and Saturday the 30th – We will be throwing down with American River CrossFit on the Open WODs. On the 23rd they will be coming up to ACF and we will go to ARCFit on the 30th. Even if you are not doing the WODs we would love to have you yelling in our faces to push a little harder! Get ready for some fun times my friends!



MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible



CrossFit Open 13.1 Prep: The Dream Team Edition: Carl Paoli, Diane Fu, Brian MacKenzie, Kstar
Tips for Successful Goal Setting and Achievement


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19 Responses to “ACF 3/8/13”

  1. Dan 2013-03-08 at 05:19 #

    Hey Gang!! Well, I tried to snag one for the road, but fell short of 3rd by 3 seconds. 3 Rounds: 10 push-ups, 15 Power Snatch (75lbs), 20 sit-ups, 40 squats (7:58).!/photo.php?fbid=548028055220735&set=a.303684032988473.72643.294215720601971&type=3&theater

    That Open WOD looks sick, sorry I couldn’t make it (well, not too sorry). Get after it!

    ALSO….H-bomb, see you at the 50K finish line….super proud of ya!

  2. Elijah 2013-03-08 at 07:21 #

    MAN, I can’t believe I didn’t mention H-bomb’s 50k!

    If you want to see Heather sprint across the finish line of the Way Too Cool Trail Race be in Cool tomorrow at about 330 or 4.

    Have fun Heather, see you at the finish line!

    • Melly 2013-03-08 at 09:20 #

      Get it H-bomb!

    • Scott 2013-03-08 at 10:41 #

      Good luck H-Bomb!

  3. Melinda (aka Melly) 2013-03-08 at 09:20 #

    Hey gang. Elijah was kind enough to turn my move into the Saturday WOD on 3/16. Thanks E! But, please don’t feel obligated because I know how much moving sucks. If you are available to help a girl out, that would be great though! If there are enough people signed up in the next couple of days, I’ll rent a uhaul and plan on starting about 9am. I will stock the fridge with beer for those not still on the paleo challenge, and once settled I am thinking of having a BBQ to thank you all for helping – in case you needed some sort of bribe. 😉

    In the meantime, if you or anyone you know is looking to rent an awesome 3/2 house in downtown Auburn, the house I am moving out of is great! It’s not on Craigslist yet, so here is a link to some pics. Let me know if you are interested.

  4. Scott 2013-03-08 at 10:06 #

    Good luck to everyone on the 13.1. I will be in the Bay and won’t be there to cheer you on. I got 101 today with a PR of 135 on the snatch. Thanks E for the on the spot coaching and encouragement. Thanks Fire Steve, Molly and Tracy for the support.

  5. h-bomb 2013-03-08 at 12:41 #

    hey everyone–thanks for your encouragement/support–E-dog-I’m looking forward to a sandwich that I’m sure you will have for me at the finish line–paleo, of course

  6. Tracy 2013-03-08 at 13:14 #

    Good luck H-Bomb, where is the finish, I may just show up, depends on my work day???
    Scott, nice job today, you made the separation.
    Good Luck everyone tomorrow, will be thinking about you guys!
    Melly I can help you move and have a Tacoma pick-up if you need it.

  7. Dan 2013-03-08 at 16:26 #

    the finish is at/near the Cool Fire Station (pretty sure). Melly, we should be able to help, too.

  8. Allie 2013-03-08 at 17:30 #

    I won’t be able to make the WOD tonight so I’ll be there tomorrow morning for my fresh hot cup of torture. Can’t wait for the Open WOD! HA!

  9. Marc 2013-03-09 at 06:48 #

    Thanks for staying last night for me Coach E and Kyle. Good luck to the Saturdays crew!

  10. Scott 2013-03-09 at 10:21 #

    Get some ACF!!!!!!

  11. Allie 2013-03-09 at 16:53 #

    How did everyone do Sat????? What are the results? It was fun watching, bummed I had to leave before it was all finished.

    • Molly 2013-03-09 at 17:22 #

      Thank you for hanging out as long as you did, Allie! Everybody did awesome. I hit my goal of 150 reps, then had lots of time to fail on the 100 pound snatch. (As if I didn’t already know my weakness.) I was happy to match FireSteve, and excited to see Keith beat me by 2 reps!

      So glad to have our first open WOD out of the way! Looks like we might have a few athletes doing the second Open WOD Wednesday night. let’s plan to stay late and cheer them on!

      Congrats to Heather on her 50k today! She looked awesome crossing the finish line. And welcome home, Dan!

      • FireSteve 2013-03-09 at 18:36 #

        I am with Molly. Thanks to all who stayed and cheered us on. It is nice to have the first one done. It will be interesting to see what Dave Castro thinks up next.

        Good job Heather, it crazy to me to even imagine running a 50k.

        Good job to all who finished this workout, it was a humbling grinder. Keith way to get those 2 reps at 165.

  12. h-bomb 2013-03-10 at 12:26 #

    ACFers–you guys are AWESOME!! So nice to have your smiling faces at the finish line!! Thanks so much!!! YOU da bomb!!!!!!

  13. Amy 2013-03-10 at 15:01 #

    Great job Heather! We’re all proud of you. Who’s joining her next year?

    • Elijah 2013-03-10 at 15:48 #

      I vote for you Amy!

  14. Tracy 2013-03-10 at 15:21 #

    NIce job on 13.1 everyone, Molly thanks for the update and congrats Heather!

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