Thursday 12/31

AMRAP 20min 16 sec:
1 Power Snatch @ 175/115
1 Burpee Pull Over
20ft Handstand Walk
16 Squat


Today is literally your last day this year to get a workout in at CrossFit SAC!

Are you going to end the year on a high note? We sure hope you do by spending at least part of your day with your friends at the gym!

As usual we’ll have a fun workout for you all and likely some big classes since there are only the 6am and 9am classes to choose from that day.


Oh and just in case you’re wondering….


Wednesday 12/30

Weighted Pull-up

Weighted Pull-up 5-5-3-3-1-1
*After each set perform max effort L-sit

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

Just like last year our classes will be officially closed on New Years Day – however – if you’d like to get a workout in at 9am, Noon or 4pm and join some of us that will be training that day here’s the schedule:

3 Rounds for time:
10 Deadlift @ 275/185
50 Double Under

For time:
1K Row
50 Thruster @ 45/35
30 Pull Up

For time:
Power Clean @ 155/105
C2B Pull Up
Kb Swing @ 53/35

It’s an open invitation to join in on the workout for any/all of the times above. It’s a great way to ring in the New Year!

Below is the original post that went up through

Last Chance Online Qualifier

May 30, 2009 6:00 AM

Posted in The Games »
74 Comments » on this entry

RockyMtVidDL.jpgThere is one last chance to qualify for the 2009 CrossFit Games.

Below are three workouts chosen from the pool of regional qualifiers. All three must be completed before 0600 PDT on May 31st, 2009. They can be performed in any order, spread out throughout the 24 hour period. All three workouts must be videotaped.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
For a video description of the standards, click HERE (note that the description of this workout starts at 2:00 into the video)

Workout 2 (from the Canada West Regional Qualifier)
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups
For a video description of the standards, click HERE (WOD 4 in the list)

Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)
Description of the standards video … [wmv] [mov]

Video Rules
The videos must be completely unedited and uncut from beginning to end. Any evidence of tinkering will instantly disqualify the athlete. For a general description of how to video, see here … [wmv] [mov]

The video is solely for documenting the workout. The camera should be positioned so that proper range of motion can be determined. Use a tripod if at all possible. Move the camera as little as possible to ensure proper coverage.

An additional person with a stopwatch must be in the frame for the whole workout (the stopwatch does not have to be visible). The time on the stopwatch should be presented to the camera at the end of the workout. There should be one obvious close up of the weights to validate official loads.

Special consideration for Workout 2 (Jackie). You must show the rower monitor at zero for the start. Without cutting, the athlete must be shown initiating the row, and at the end, the camera should show the monitor at 1000 meters or more. A description of this last part is in the How To Video.

The videos must be uploaded uncut and unedited to a public forum. Vimeo is our first choice, but YouTube or any other public arena is acceptable. You can upload each workout separately or put them together, your choice.

To be considered for the Last Chance Qualifier, you must email your times (each workout alone and the total combined for the three) and the link(s) to the video(s) before 0600 PDT on May 31, 2009.

We are expecting hundreds of submissions, so there will be little to no tolerance of missed guidelines. Questions can also be addressed to

Tuesday 12/29

AMRAP 8 min of:
6 DB Hang Squat Cleans @ 45/30lbs
12 Walking Lunges
20 Double Unders

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

We are just a few days away from starting a new year! A new year brings the promise of new experiences and change, and at CrossFit SAC that is no exception. Over the next few days we will be announcing some upcoming changes to the gym.

The first change you may notice in the next day or so is to our website. This should be a pretty smooth and seamless transition and we are hoping to keep website “down time” to a minimum. But we have completely overhauled our old website and we hope you all like the new look!


Saturday 12/26

5 Rounds for time:400m Run
15 Overhead Squat 95/65


5 Tips for Getting Back Into Exercise

by Lisbeth Darsh

“After a break, how do you motivate yourself to get back into the gym?”

This question popped up on an “Ask Me Anything” session I was doing recently. It’s always a good one, because we all face this situation at some point.

Breaks are inevitable in our routine and our lives. We’re human. We get sick, we get injured, we get tired, we get busy. And so we end up out of our movement routine (whether that’s in the gym or on the trail or in the pool, etc.) and we have to find our way back in.

Sure, there are people who never miss a workout. They’re probably those kids who never missed a day of grammar school or high school, too. And they might be the folks who show up at work when they’re feverish or blowing snot all over. But the rest of us are human. And we miss a week or a month or … years.

So, how do you get back into activity after a period off?

1.) Show Up.

It’s simple, but it’s the start. All the motivational books in the world won’t help if you never get off your couch. Stop researching and thinking and preparing, and go do something TODAY. Your clothes don’t have to be stunning, your plan doesn’t have to be flawless, your nutrition doesn’t have to be perfect. You just have to get moving.

To continue, click here.

Friday 12/25

We know that the holidays can be a stressful time and with all the parties, gifts and family gatherings, that can mean access to a lot of indulgent food. But what if your attitude towards your holiday meal influences how much you eat by affecting how full you feel?

This video might serve as some food for thought, or rather a thoughts for food:

Either way enjoy this time with family and friends!



Wednesday 12/23

5 Rounds each for time:

250m Row
20 Box Jump @ 24/20
20 Walking Lunge Step
20 Pull Up

Rest as needed between efforts

Unfortunately, we have had to cancel our noon class for 12/23. We apologize for any inconvenience this may have caused. Every effort was put forth to find a coach that could cover this class but with the Holiday schedule it just wasn’t meant to be.

The year’s almost over! Just a little over a week to enjoy 2015 at CrossFit SAC so make the most of your time and get on in here!

After today this week we also have our annual 9am X-Mas eve workout as well as our regularly scheduled Saturday morning classes. We’ll hope to see you there.