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ACF 1/23/13

Amy loves a jerk WOD!



Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.

WOD demo CrossFit Santa Cruz 2010 


Introduction: The Effect of Performance Enhancing Drug Use in Sports on American Society
Your Fat Needs Sleep, Too


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ACF 1/21/13

FireSteve hittin some snatches


Fire Steve competed this weekend in the NorCal Masters and represented Auburn CrossFit very well. He finished in 6th place. I don’t know about you but I’m pretty sure that’s damn impressive for a first year CrossFitter. Steve has been putting in some hard work and it’s beginning to show. There were 40+ men between 40-44 in his field. The NorCal Masters is the largest masters competition in the history of the sport of fitness. Thank you for inspiring us (or at least me) to step it up in the box. And thank you to those of you who went down to support and cheer him through 8 WODs over two days! Well done Fire Steve, time to get ready for the CrossFit open.


And a shout out to Christian of American River CrossFit who finished in 3rd. I hope I’m as fit as this dude when I’m an old fart, nice job C-Boy!



Back Squat 5-5-5-5-5


NorCal Masters results
3 Tips Everyone Needs Before They Start CrossFit

“A ship in harbor is safe–but that is not what ships were built for.”
– Admiral Grace Hopper


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Hey gang, Kyle has invited us to attend a crab feed fundraiser at his kids school. He keeps telling me it will be a ton of fun, good food and wants all of you to attend (pre-party at the Madison house hold). Put your name up on the white board this week and let us know so he can reserve a table. The crab feed is on February 9th and the cost is $40 per person.


Hang Clean 3-3-3-3-3
Complete as many rounds as possible of an up ladder (1,2,3,4,5,6…) in 10 minutes of:
115 pound push press
chest to bar pull up


The Physical Toll of Negative Emotions
The Physical Benefits of Positive Emotions
The Power of Positive Thinking
16 Things You Should Have Never Stopped Doing


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ACF 1/16/13

Melly getting some snatch action!



For time:

1000 meter row
accumulate 2 minutes in a ‘L’ sit position
50 sit-ups
50 toe to bar
50 knee to elbow
100 double unders
accumulate 2 minutes in a ‘L’ sit position


One more from Lift Big Eat Big : Keeping Women Down
L – sit progression
A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef  ***LOOK OUT this is serious stuff***


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ACF 1/15/13

Smooth D


This Saturday and Sunday is the NorCal Masters competition. ACF’s FireSteve will be competing and I know a few of us are going down to cheer him on. If you would like to go on Saturday and would like to car pool let someone know.

Also, Kyle will have about 300 pounds of grass fed and finished beef around the 28th of this month. Price is $3.95 a pound, we will be getting steaks too. I usually pay $6.99 just for ground. If you are into eating good healthy meat, let us know and be ready to buy more than 10 pounds (that would probably only last a week or two in a household with two CrossFitters).



3 rounds for time of
135 pound snatch, 7 reps
Rope Climb, 3 accents


Body Image
MAC Put A Female Bodybuilder In A Makeup Ad And It’s Beautiful


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ACF 1/14/13

“When you’re out there partying, horsing around, someone out there at the same time is working hard. Someone is getting smarter and someone is winning, just remember that.

“You can’t climb the ladder of success with your hands in your pockets.”

– Arnold Schwarzenegger

Get your hands out of your pockets 




2011 CrossFit Open sectional WOD 2
Complete as many rounds as possible in 15 minutes of:
9 Dead Lifts
12 push ups
15 box jumps


You are going to love this!
Not quite as cool – WOD demo


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