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Happy B-day Nick and Kyle

Nick is 8 today and Kyle is 42, add up their ages and you get 50. Enjoy the birthday WOD!



“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments

Tough Mudder

Ok, Saturday Tough Mudder is sold out and Rosie and I are down for doing it on Sunday. Let me know if any of you are in, over the next couple days and I will create a team and sign up. The date is Sunday September 23rd. Make sure you plan on taking Monday off of work, I know I will be!

Let’s do this people, let me know by the end of the week if you’re in! We all need to sign up before the weekend is over, I’m not doing this alone – I need a team!



2012 CF Games inspired WOD

3 rounds for time

8 split snatch (alternate legs) 115/75

16 toe to bar

400m run

Post time and thoughts to comments

Congratulations on 4 years ARCFit

Check out these two post from my pals down at American River CrossFit. The first is ARCFit getting some love in the SacBee and this next one was posted a few weeks ago by the guy who built their blog and ours, Confessions of a Half-Assed CrossFitter. Great group of people down there, Rosie and I are excited to go see them this weekend to celebrate their 4th Anniversary!

Congratulations American River CrossFit!

One more thing… in the future, if I have something in my teeth please tell me – I thought we were all friends around here…..




complete as many rounds as possible
in 9 minutes of:
4 push press
8 hang cleans
12 dead lifts



Post highest Jerk weight, score of the AMRAP and thoughts to comments

Good time and good peeps

I really need to get serious about taking pictures!!!


We had a great time on Saturday, thanks to all of you who came! It was fun to hang out, be inspired by the Games athletes and sample some of your great Paleo dishes. The 3 WOD’s were just enough for everyone, a great way to end the week.



Front Squat


Wall ball shot

Post FS load, WB/PU time, and thoughts to comments

Hip love

Today we are going to give our hips some serious love. We will spend a little time warming the body and then comes the hip love!

Looks like we’re going to have a decent turnout for Saturday’s WOD extravaganza and food share, as Rosie likes to call it.

Great job on yesterday’s WOD. It was long and those dead lifts got heavy pretty quick for me. A few of you skipped out on the longer WOD… Was it the smoke from the local fires, the heat, or just cherry picking and not going after the hard looking ones?


One more thing – on Saturday night Cake is playing in Grass Vally at World Fest. Rosie, my mom and I are going and I know of a few others from ACF that are 100% in on the fun up there in GV. If you have no plans and like the band Cake (not the food) come up and have a good time!



5 rounds

Max rep pull-up

400 meter run

Post total pull up reps as your score

Hydrate and a 30 minute AMRAP?

In case you didn’t notice, it’s hot out. As always you need to make sure you’re drinking plenty of WATER!

I’m not sure what’s going on with blog participation these days. Where is my ACF community? I feel like I’m talking to myself at this point.

So, let’s see what you think about this….




Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Post your score to comments

Snatches can be tough

I was asked today why we do the snatch so often. My answer: We do it as often as we do so that you can all get better at it. (I could have you do it every day but I won’t…) If I programmed snatches once a month, I feel I would be doing you all a disservice. The snatch is a popular move in CrossFit competitions, not that we have a team and we might never have one (that’s ok!) but it’s a competitive movement for a reason. My thought is that if we successfully complete one of the most difficult lifts out there, we have a greater chance of being successful at the easy lifts. Remember, it is an Olympic movement and you won’t master it over night. I did see a few of you make a break through with your snatches today! Great job!!!



take 10 minutes and find

today’s one rep max in the

Front Squat


@60% or YOUR 1RM

perform as many rounds as possible in

10 minutes of:

5 Front Squats

10 Hand Stand Push-ups

15 Pull-ups

Post your thoughts to comments

Paleo Food Share

This Saturday we are having a Paleo Food Share* / CrossFit Games viewing / extra WOD’s. Please bring something Paleo to eat and share (we do have some vegetarians so it would be great to see some dishes for them too). We will be streaming the CrossFit Games while they’re available and also doing 3 of our own WOD’s. THIS WILL REPLACE OUR NORMAL SCHEDULE OF SATURDAY CLASSES.

There is a spot to sign up on the white board near the barbells. Please sign up so we know how many people to expect. We will start the first WOD around 9ish. Depending on how many of you show up, we may have to do a few different heats. In between our WOD’s we can enjoy some Paleo treats, socialize, get inspired by the Games….. It would be nice to see as many of you together at one time as possible. Staying for / participating in all WOD’s is optional. I sound like a parent or something…

*A word from today’s editor: I (Rosie) have an aversion to ‘pot lucks’. Why? Not really sure. Reminds me of some bad 80’s/90’s casseroles maybe, yikes.

The CrossFit Games schedule:

9 a.m. – 5 p.m. Team competition
8:30 a.m. – 4:30 p.m. Masters competition
11:30 a.m. – 8 p.m. Individual competition
2:15 p.m. – 8:15 p.m. Live on ESPN3
9 a.m. – 3:30 p.m. Team competition
8:30 a.m. – 6:15 p.m. Masters competition
10:30 a.m. – 2 p.m. Live on ESPN3
11 a.m. – 8:30 p.m. Individual competition
5:30 p.m. – 8:30 p.m. Live on ESPN3
8 a.m. – 10:30 a.m. Masters
10:30 a.m. – 4:30 p.m. Live on ESPN3
11 a.m. – 4 p.m. Individual competition
12:30 p.m. – 1:15 p.m. Team competition
Oh I forgot to mention, I have a surprise for everyone!!!
for 15 minutes,
with a snatch grip
dead lift 15 reps
hang squat snatch 10 reps
over head squat 5 reps
Here is a video that may help improve your snatch today!

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