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the past week at the box

 

What in the world is going on here?

 

No need to rip your hands on pull-ups!

I am impressed with how you all took on doing back to back to back benchmark WODs. Not only am I impressed with your ability to keep truckin’, I’m impressed with the incredible attitude you all brought in to the box all week, well done. We topped the week off with Angie on Saturday! This coming week doesn’t look much easier but are any of these WODs easy?

 

We’ll be moving up here next weekend. I’ll hold all the regularly scheduled classes on Saturday. A few of you have expressed that you are open to help us move. We will be sure to let you know what kind of help we’ll need in the next couple days. We don’t have much, we have been trying to convert into modern day minimalists so we won’t need too much help.

 

Here are our pal Molly’s thoughts about this past week at the box. http://foothillhomecompanion.blogspot.com/2012/09/this-week-at-box.html

Molly, I think you might be a local hero!

 

WOD

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today we will be doing 3 rounds.

The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

 Post your score here

Slice of NY in SacTown

Uncle Vito’s Slice of NY

 

It’s not the best pizza in the world but we seem to like it. Is is “Paleo”? NO! Rosie and I will only be living in Sacramento for one more full week so last night and next Thursday night we did and will be indulging in a little pizza enjoyment. If any of you Sacramento peeps would like to join us next Thursday, you know where we’ll be.

 

So, one more week in Sacramento means we will be living in Auburn now. As promised, I will start the early morning class 5:30am and 6:30am on October 1st. Please relay this to any and all of your friends that might be interested in an early class.

 

 

WOD

Pick one more!

Isabel:
Snatch 135 lb
30 reps for time
Grace:
clean & jerk 135 lb
30 reps for time
Diane:
21-15-9
dead lift 225lb
hand stand push up
Fran:
21-15-9
95 lb thruster
pull up

Two days in, two day left

Joe is still smiling after 30 clean & jerks at 135lb, great job yesterday pal!

 

You’re all putting up some great times/scores so far. Two days down, two days left. Keep coming strong ACF!!!

 

WOD

Pick yet again!

Isabel:
Snatch 135 lb
30 reps for time
Grace:
clean & jerk 135 lb
30 reps for time
Diane:
21-15-9
dead lift 225lb
hand stand push up
Fran:
21-15-9
95 lb thruster
pull up

Back in action

Amber is finally back in action!

 

Most of you picked Grace yesterday and did very well. I’m pretty proud of the fact that you all kept your form and didn’t let it slip for a faster time. I know that sounds crazy, but I’ve seen it done and it’s not pretty from a coaching stand point. Great job and keep it up!

 

WOD

Pick again!

Isabel:
Snatch 135 lb
30 reps for time
Grace:
clean & jerk 135 lb
30 reps for time
Diane:
21-15-9
dead lift 225lb
hand stand push up
Fran:
21-15-9
95 lb thruster
pull up

 

Take your pick all week!

I’m glad we had a chance to take a little time off. We had time to relax and reflect on the past few months, which have been awesome. And we’re excited for the next few months and we’re ready to see everyone hit the next level.
Here are your WODs for the week. Do these WODs in whatever order you want, enjoy!
WOD
Take your pick all week!
Isabel:
Snatch 135 lb
30 reps for time
Grace:
clean & jerk 135 lb
30 reps for time
Diane:
21-15-9
dead lift 225lb
hand stand push up
Fran:
21-15-9
95 lb thruster
pull up

8/30/12 – Long weekend

Heather and Brenda getting after their knee to elbows!

 

Extra long weekend folks. Enjoy your time off and be ready for a tough week filled with nothing but some of the “girls”, (benchmark WODs in case you didn’t know). We will start it back up on Tuesday and hit it hard thru Saturday. Stretch, relax and do what you need to do to be ready to be at the top of your game. Be ready to bring your A game next week, I know I will! We are heading out to Colorado to have a little fun with family and friends, then back to some hard work!

 

WOD

work up to a heavy clean & jerk

then:

complete 30 minutes of:

3 clean & Jerk (heavy)

200 m run

C & J is not for speed it’s for technique!

rest as needed

 

 

Post thoughts and C&J weight

8/29/12 -Rant

Clean up after yourselves!

 

I’m not your maid and I’m not here to pick up your mess. Sure I get it every now and then you’ll leave something in the gym, no big deal. But I shouldn’t be picking up paper towels off the bathroom floor. If it misses the basket bend down and pick it up. If you use the toilet, shut the lid, shut it all. I don’t want to see the seat or the lid up when I walk in. Did you know a flushed toilet can spray up to 20 feet? Shut the lid! I shouldn’t be scraping gum off the gym floor. If it falls out of your mouth, pick it up and throw it in the trash. No one cares if you lose 15 seconds off of your WOD time. Gum on the floor is gross! There is a trash can in the bathroom and a trash can right behind the recycling can. Pay attention and use the appropriate can. Empty the recyclable water bottles and put them in the can Now for the tape. If you use it, throw it away when you’re done and replace a roll here and there. Like I said before, I’m not your maid/housecleaner/personal assistant. I’m your coach, I’m here to help you get stronger and healthier. This is your community, treat it well.

 

WOD

complete as many rounds as possible in

12 minutes of:

9 burpee pull ups

15 knee to elbows

21 wall ball shots

 

***ACF will be closed Friday August 31 thru September 3 for the holiday. Push hard this week and take some time off this weekend.

 

Post your thoughts and score to comments 

Save the date, September 29th

 

Auburn Recreation is putting on a short 1 mile fun run with some fun obstacles. I’d love to see as many of us out there as possible. It starts early, and it will be over quick, so no reason to skip this one!

http://auburnrec.com/scramble.html 

 

WOD

spend 15-20 minutes working on

snatch balance

then

Dead Lift

5-5-5-5-5

 

Post your weights and thoughts about the scramble to comments

 

 

Thank you John and Amy!

Dan, you were supposed to push the log with your hands!

 

We all had a great time out at Lucky 13 Ranch. Thanks John and Amy for a great time and a tough, fun WOD!

 

WOD

3 RFT
400m run
30 sit-ups
20 KB snatches L/R
10 pull ups

 

***ACF will be closed Friday August 31 thru September 3 for the holiday. Push hard this week and take some time off this weekend.

 

Post your time to comments

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