Thursday 10/19

Run 4x800m


Good news CrossFit SAC fans....

No squats today!

And no pressing!

But this is a good opportunity to get used to being a bit out of breath and working on holding a pace while you escape from imaginary zombies. 

Wednesday 10/18

Nasty Girls
3 rounds for time:

50 Squat
7 Muscle up
10 Hang Power Clean @ 135/95

Tuesday 10/17

Pin press

Max rep bench press @ 135/95
60% of today's 1RM

Monday 10/16

CrossFit Open WOD 13.1

17 Min AMRAP
40 Burpee
30 Snatch @75/45
30 Burpee
30 Snatch @135/75
20 Burpee
30 Snatch @165/100
10 Burpee
Max Rep Snatch @ 210/120



It's simple, just not easy

There are a lot of things in life that are simple, just not easy. Take nutrition, for example, the best way to sum up what anyone should be eating for better health and performance is from Greg Glassman’s Fitness in 100 Words, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support activity, not body fat.” It’s simple, right? Just not easy.

Most people know what they should be eating (if you’re not sure, see above), they get stuck on the execution. Nutrition is more than counting calories or 30-day challenges, it is a dedication to the quality of food and consistency. However, it doesn’t have to be perfect right away, and it doesn’t have to happen overnight.

Any kind of meaningful change is hard, especially when it comes to food. If you aren’t sure where to start, meet with a coach. It could be something as simple as a free Goal Setting Session or a more in-depth Nutrition Consultation.

Saturday 10/14

For Load
Push Press


The other day a member asked me if I had been sick. They had noticed my scores posted on SugarWOD seemed low (thanks for noticing, Howard!). But the fact of the matter is I haven’t been killing it in the gym. Food hasn’t been the best, work is taking a lot of mental energy and I just don’t have the drive and willingness to push as hard as I could.

You’ve probably experienced this at some time or another. Sometimes it feels like there are invisible forces surrounding you that  sap your energy and make everything feel heavier and slower. It can be really tempting to sit out a WOD or seven when you know you aren’t at your best. Sometimes it’s a good idea to take a night off and get some rest. However, there are days where it’s necessary to take the workout for what it is-- a workout. Did you breathe hard? Did you sweat? Were you uncomfortable? If the answer is yes, you did the best with what you had that day. You showed up and tried even if it wasn’t perfect. That’s is way more important than a PR or top time at the gym. Honestly, often that’s what life really boils down to, showing up and giving it your best when you don’t always want to.

Friday 10/13

Four rounds for time of:
Run 400 meters
50 Squats

Exercise is important but NUTRITION is necessary to stave off the onset of chronic disease. 

Don't fool yourself into the mindset that you can work hard enough in the gym that what you're eating doesn't matter. It does matter, and it matters a lot. 

Thursday 10/12

3 Rounds for time:
8 Deadlift 315/205
8 Muscle up

Almost as important as the quality and quantity of your training are the quality and quantity of your recovery, and specifically your sleep.

Training hard is important, but please remember that training alone doesn't make us better. It's only when we allow our bodies to recover from that training, to adapt to the stimulus of the training that we actually see improvement. 

Sleep is the "highest dollar value" for our bodies to recover so if you're lacking sleep that also means you're not getting everything you could be getting out of your training. 

In short, sleep more (up to a point), get fitter. 

If you have problems with sleep, maybe this can help.

Wednesday 10/11

For time:
3 Rounds of
20 Walking Lunge
10 Push up

4 rounds of
9 Burpee
5 Front Squat @ 185/125

3 Rounds of
20 Walking Lunge
10 Push up

"I don't have enough time" is one of the most common excuses for why people don't exercise more, eat better or generally do the things they KNOW they SHOULD be doing to help improve their lives. 

If you've ever thought that to yourself take a quick peek at the video below and see if it can help you change your perspective. 

Tuesday 10/10

15 Min AMRAP
9 Overhead Squat @ 115/75
12 Box Jump @ 24/20
2 Rope Climb



From Calvin

Hello there! In an effort to further your CrossFit SAC experience and to potentially answer questions you may have, I've created this FAQof the most common questions we coaches hear.

1. What should I eat? 

Eat meat and vegetables nuts and seeds. Some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.

2. How can I get stronger?

Keep showing up to class.

3. How do I get a better engine?

Keep showing up to class.

4. When will I get a toes to bar?

Soon enough, keep showing up to class.

5. When will Overhead Squats get easier?

Soon enough, keep coming to class.

6. When will I get double unders?

I have no idea...But keep coming to class.

7. When will burpees get easier?

Never. Burpees are no one's friend. But you can get them over quicker.

8. How much will the new SPEC Ops course cost?

$100 for all 4 classes, $35 for a drop in.

9. How much for Personal Training? 

$75 an hour OR $45 for 1/2 hour. We also offer discounted package rates. 

10. How much to sit down and discuss my goals and dreams of being better?

$0... Seriously. Let's hang out.

Anyway, I'm sure you will have more questions than this but as a primer, this will do. I was going to do a 12 part power point presentation on the direct relationship between showing up and getting fitter. But, I'll just use sock puppets in class instead.

Monday 10/9

For Time:
200 Double Under
50 Toes to Bar
800m Run
40 Push Jerk 135/95


For those of you paying attention, today was NOT a workout. But if you've been with us for a while it may still look familiar. That's because it's lifted from our programming from October of last year. You'll notice that as a consistent theme as we'll be revisiting prior workouts for a bit to see how our athletes are doing. 

Friday 10/6

5 rounds for time of:
•Swim 100 yards
•30 push-ups

We are hosting an L1 Seminar this weekend and the gym will be closed. There will be a 9 am ONLY
WOD at the ARC track. 

Don't worry, we're not actually swimming today but I wanted to leave this workout in its original form as it appeared on

Rest assured that we'll have something equally as fun as a 100 yard swim in it's place.


Thursday 10/5

For time:
•155-lb. snatches, 30 reps

We are hosting an L1 Seminar this weekend and the gym will be closed. There will be a 9 am ONLY
WOD at the ARC track. 

The workout in the video below may not be at 155, but I don't think it would have been that different. If you don't know who Kendrick Farris is, he's a world class Olympic lifter. You'll hear him mention that he's preparing for the 2016 Games.

His best snatch is 368lbs so this weight is not a challenge for him. What IS a challenge is doing all these reps in a row when he's used to doing just ONE rep and then resting for a while.

Wednesday 10/4

3 rounds for time of:
•15 chest-to-bar pull-ups
•20 burpees
•15 sumo deadlift high pulls, 95 lb.

We are hosting an L1 Seminar this weekend and the gym will be closed. There will be a 9 am ONLY
WOD at the ARC track. 

There comes a time for every new athlete when they question if CrossFit is right for them. Usually, it’s after the first month or two. Sure, within the first few weeks people quickly realize or make peace with the fact that they aren’t in the best physical shape. But after two months of showing up consistently, it should be easier right?

Here’s the secret to CrossFit: It never gets easier.

However, that doesn’t mean CrossFit isn’t working. In fact, if every workout is hard or at least challenging, then you are doing everything right. If you are consistently finishing the workout and aren’t sweating or you feel like you could do it all over again, you missed out on an opportunity to grow and get better. It is only by pushing your limits that you will see progress, which is why you decided to try CrossFit in the first place, right?

Most of us have done the conventional gym routine and plateaued. CrossFit changed that by pushing you out of your comfort zone, making you move sooner than you wanted to and to forgo that water break (i.e. excuse to take a break). When you don’t get the luxury of stopping when things start to feel hard, you get better, stronger and faster.

Don’t believe me? Watch a veteran member after a WOD. When they finish the workout in a smoking time, do they look cool, calm and collected? Or are they a heap on the floor for a few minutes?

It never gets easier. They just got better. They trusted the process and developed the ability to do more work in less time. They got fitter.

Need help figuring out how to get more out of your WODs? Sign up for a FREE Goal Setting Session.

Know someone who is stuck in a rut at the gym? Have them come in for a free intro or No Sweat Intro if they aren’t sure if CrossFit is for them.

Tuesday 10/3

For time:
•5 rope climbs, 15-ft. rope
•75 thrusters, 75 lb.
•50 dips
•5 rope climbs, 15-ft. rope
•50 overhead squats, 75 lb.
•75 sit-ups
•5 rope climbs, 15-ft. rope

I recently read a blog post from CrossFit Invictus coach Kristen Ahrendt titled “The Most Revealing Test in CrossFit.” I want to make sure we don't fail that test.

If you didn’t read the post, the basic idea is that while CrossFit tests physical abilities, most people don’t realize it also tests their character, specifically when the workout is over. The individual mindset versus the group mindset.

Are you the kind of athlete that finishes their workout, takes a moment to breathe and then cheers on someone who is still finishing? Or do you crawl to the nearest fan or water bottle and think about how terrible that workout felt? Or worse, do you start cleaning up your gear while people are still working out?

We all know how much a workout can hurt-- and that’s the point. We are all in this together. Everyone in class with you is part of a team, even if you are working as individuals. You all decided to show up for class, even though it would have been a lot easier go home. You all decided to do something you know is going to hurt. You are all suffering together. So when your pain is over a little sooner than everyone else, make sure that your teammates don’t suffer alone.

Monday 10/2

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Saturday 9/30

Complete as many rounds as possible in 7 minutes of:
•5 box jumps, 30 in.
•225-lb. cleans, 3 reps

Friday 9/29

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where:
• the first 8 intervals are pull-ups,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are squats.

There is no rest between exercises.

What do you get when you have an elite level professional rock climber doing a tabata pull ups? You get almost as many pull ups as squats that's what.

Oh, and don't worry, we won't be using the GHD for our version today.

Thursday 9/28


Complete as many rounds as possible in 19 minutes of:
•3 muscle-ups
•1 shuttle sprint, 5 yards, 10 yards, 15 yards
•6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Member Spotlight: Diana 

I’ve been a member of CrossFit SAC since February 2014.  I was first introduced to CrossFit by my daughter Elena.  When she suggested checking out a few boxes and perhaps join, I thought she was nuts. She felt it was something a mother/daughter could do together.  I didn’t know anything about CrossFit except for a few clips I saw on TV.  I told her “I’m 56 years old; there is no way I can do that stuff.” She convinced me to just check them out. Elena and I visited three boxes. Once we walked into CrossFit SAC, talked with a coach and observed how the class was conducted, we knew CrossFit SAC was the right choice.  Needless to say, once I went through the first intro class, actually brutal intro class, I was hooked.   At the same time, I had been battling some health issues.  I was pre-diabetic, had high cholesterol and high blood pressure.   I’ve always been active, not always consistent, but not sedentary.  Since I was active I didn’t understand why l was having these health issues?  


After only 8 months at CrossFit SAC, my follow up doctor’s appointment revealed my blood sugar and cholesterol levels were normal and have remained that way. There was only one reason for this drastic change; it was the one thing I changed, joining CrossFit SAC. It turned out to be the best decision I have ever made for my health, nutrition, and fitness. Not only am I healthier, I feel better, fitter, stronger. The coaches at CrossFit SAC are so supportive and knowledgeable. Sometimes they have more confidence in me then I have in myself and I thank them for that much needed push, it has made me stronger. I’ve met some great people at CrossFit SAC and developed some lasting friendships.  The group is always encouraging and willing to help out. My only regret…….I wish I’d started CrossFit sooner.

Wednesday 9/27

Overhead Squat

Overhead Squats both demand and develop overall body strength and flexibility. If you find them challenging it is all the more reason to devote yourself to improving your ability to overhead squat well.

The gold standard for competence in the overhead squat is the ability to perform 15 consecutive reps at bodyweight.

Tuesday 9/26