Monday 2/18

Monday 2/18

President’s Day WOD

“Partner Eva”
In teams of 2:
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

9 am only!

Courtesy of

Courtesy of

Though this workout doesn’t exactly dovetail with the theme of President’s Day, however, due to recent circumstances, we wanted to use today as a way to celebrate an athlete and support an athlete who inspired so many.

CrossFit OG and original “Nasty Girl,” Eva T was critically injured in a plane crash. She is going to have a long road to recovery, and a GoFundMe account has been created by follow CrossFit OG and “Nasty Girl” Annie Sakamoto.

Saturday 2/16

Saturday 2/16

Open Practice
Open workout 11.1/14.1

Complete as many rounds as possible in 10 mins of:

30 Double Unders
15 Power Snatches, 75/55 lbs

In observance of President’s Day (Monday), we will only have a 9 am class
This workout will be a fundraiser for one of the original CrossFit athletes, Eva Twardokens (Eva T), who was critically injured in a plane crash last week. A donation is not required to participate in class. If you would like to donate to Eva T’s GoFundMe to help pay for medical bills, you can do so here.

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Today we are going through a practice open. To help make this, and the actual Open Saturday events run smoothly, please keep the following in mind:

  • Please arrive on time, if not a little early. This will allow you to sign up for a heat and lane and secure a judge.

  • Pay attention to the workout brief. This is where we discuss range of motion standards, what to look for, etc. Scaling options and any differences in movements between divisions. This where you can ask questions about the workout.

  • Stick around if you can. If you are able to judge for a heat or two, that is always appreciated.

Friday 2/15

Friday 2/15

5 rounds for time of:
5 Bar Muscle-ups
Walking Lunge, 60 ft
15 GHD Sit-ups

Staurday will be an Open “dry-run” and classes will start at 9 am.

In observance of President’s Day (Monday), we will only have a 9 am class.
This workout will be a fundraiser for one of the original CrossFit athletes, Eva Twardokens (Eva T), who was critically injured in a plane crash last week. A donation is not required to participate in class. If you would like to donate to Eva T’s GoFundMe to help pay for medical bills, you can do so here.


Thursday 2/14

Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

In observance of President’s Day (Monday), we will a 9 am only.
This workout will be a fundraiser for one of the original CrossFit athletes, Eva Twardokens (Eva T), who was critically injured in a plane crash last week. A donation is not required to participate in class. If you would like to donate to Eva T’s GoFundMe to help pay for medical bills, you can do so here.


Hey guys! This will be a light-hearted message about the CrossFit 2019 open.

Obviously we've been blowing you guys up a lot about the open like we do every year. We get the hype train on its tracks, taking it from station to station trying to pick up as many people as we can. We do this because, for all intents and purposes, the Open is quite a challenge. Not just in the workouts that Dave Castro provides for us every year but the organization, the mental, and emotional fortitude and arrangement of schedules to make it all possible. So we want people to go in with the most positive "can-do" attitude possible!

The coaches are well aware that the last couple of years have brought additional challenges for the gym during the Open. Our quest to create a playful and fun environment took a more competitive turn than we would have hoped. That being said, we've learned. We've adapted. And this year as some of you will already know, we're just here to be CrossFit SAC vs Dave Castro and the CrossFit Open. It is our team, nay, our army, against one of the most diabolical workout-minds of our time. It is my hope that we will band together as one and head once again into the fray. Not only conquering challenges and our own fears but also gaining friends and allies along the way.

I am legitimately excited about the possibilities of this year's open. And I'm much more relaxed about our gyms activities. Please join me in making this the best CrossFit open that CrossFit SAC has ever had!


Coach Calvin :)

Wednesday 2/13

Banded Back Box Squat 10x2 at 50% 1RM

Back Squat 3-3-3-3-3

Finish with
3 x10 Goodmorning then
5x5 partner banded Glute hamstring raises


From Luke
I have heard many people in my time as a personal trainer and CrossFit coach that have said something like “I want to workout so that I can eat whatever I want and not have to worry about it.” If you are someone who started exercising with this is mind, I have some bad news for you. Nobody can out train a bad diet, and here is why.

Our nutrition is the main way that we fuel our body to perform the tasks that it needs to throughout the day. If we are not giving it good fuel to use, then how can we expect it to perform the way we want it to? The answer is that we can’t. it is very common that people with bad nutrition habits also have issues with not having enough energy throughout the day, let alone in the workout that they do each day. So, consider the following. With the choice between putting the worst gas in your car that is watered down and could ruin your engine over time, and putting the highest quality gas in your car to make it run better and longer as the major source of transportation for you and your family, which one would you choose? No one thinks about the fact that, just like gas for our cars, the food we eat plays a huge role in everything about our bodies. If your body is not running at a high enough level to get a good workout in that day then you most likely will not hit the desired intensity said workout. This in turn will lead to decreased results, which most of the time ends up being no loss in body fat and no new PR’s.

Looking at this from another angle, the people who say things like the quote above are more than likely trying to lose weight as one of their fitness goals. That means that eating the right foods is even more important for them. We cannot lose weight the way we want with just an exercise program alone. It is a common thought for people to have that if they find the “magic pill” program that they can eat the pizza, ice cream, donuts, etc. and still be able to lose the excess fat they want to lose. This could not be further from the truth. Our bodies do not just work on a calorie in vs calorie out basis. There are many more factors that come into play when trying to lose weight.

Long story short, listen to the advice written on the gym wall. “Eat meats, veggies, nuts and seeds, little starch, and no sugar. Keep intake levels to that which supports exercise but not body fat”. Essentially eat real, natural foods and you are setting yourself up for the highest level of success that you can have.

Tuesday 2/12

Tuesday 2/12

2 rounds for time of:
50 Pull Up (L)s
50 AbMat Sit-ups


For millennials, cancers fueled by obesity are on rise, study say

Cancers fueled by obesity are on the rise among young adults in the United States and appearing at increasingly younger ages, according to an analysis released Monday by the American Cancer Society.

The study, published in The Lancet Public Health, examined data on 12 obesity-related cancers between 1995 and 2014, as well as 18 common cancers not associated with weight. They found a disturbing trend among adults age 24 to 49.

"The risk of cancer is increasing in young adults for half of the obesity-related cancers, with the increase steeper in progressively younger ages," said co-author Ahmedin Jemal, who is the vice president of the Surveillance and Health Services Research Program for the American Cancer Society.

The risk, he said, was increasing in a stepwise manner in successively younger people.

"The findings from this study are a warning for increased burden of obesity-related cancer in older adults in the future," said Jemal, "potentially halting or reversing the progress achieved in reducing cancer mortality over the past several decades."

To continue, click here.

Monday 2/11

As many reps as possible in 12 mins of:
3 Dumbbell Hang Squat Cleans, 45/30 lbs
3 Handstand Push-ups
6 Dumbbell Hang Squat Cleans, 45/30 lbs
6 Handstand Push-ups
9 Dumbbell Hang Squat Cleans, 45/30 lbs
9 Handstand Push-ups
12 Dumbbell Hang Squat Cleans, 45/30 lbs
12 Handstand Push-ups 15 Dumbbell Hang Squat Cleans, 45/30 lbs 15 Handstand Push-ups

Continue in this patter of adding three reps to each movement until 12 Minutes is up

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Britt’s Story

My transformation story begins like so many middle aged women might expect....I have been reasonable active and healthy all my life and didn't like what I saw happening to myself.   The lumpy, bumpy, flabby slow deterioration of my body.  I was way too "healthy" to let these changes become my new normal without a fight!  However, it was far worse than I ever imagined. 

Like most women of my generation my sole objective had always been skinny.  As we all know, skinny isn't always healthy and while I was raised in nearby Davis by extremely healthy parents who went to the co-op to grind their peanuts into peanut butter, never allowed store bought cookies or cereals or processed food into the house, a garden full of fresh vegetables and fruit trees to eat from instead to my own adulthood and trying to balance a busy lifestyle with healthy eating and convenience.  I would bounce between eating healthy and not eating healthy and dieting and all the while being active: skiing, biking, running, riding horses, paddle boarding, swimming and hiking.  However, every year that went by I could feel my body sliding into a slow deterioration from dieting and working long hours and less and less regular exercise. 

My 20 year old daughter had been bugging me to try CrossFit, said I would love it and that she was so happy and getting stronger, faster and so competitive because of CrossFit.  She even credited CrossFit to taking her barrel racing to the next level and thought I should try it.  I looked into it and was truly scared to try it because I thought I would hurt myself.  She assured me that I wouldn't get hurt and that I had nothing to lose by trying.   

That on-ramp series of three classes were awful, it was eye opening to see just how out of shape I was!  I remember joking about how I was done after the warm up.  It was truly humiliating to be so out of shape and wishing the warm up was the workout-ridiculous!  I put my pride aside determined to be as strong as the athletes I saw tackling the workouts with a vengeance. 

The past two years have truly been amazing!  I have never done any kind of weight lifting, ever and that alone has taken me so far outside of my comfort zone, it's been completely life altering.  I haven't ever been as sore as I've been after some of the workouts....willing myself to get my arms up to my head to wash my hair after a particularly demanding workout, or sliding out of bed because I'm unable to sit straight's been painful, funny and somehow inspiring to see the small changes turn into bigger changes in my body, my self confidence and my desire to push myself harder! 

I have been told by friends, family and colleagues that I something about me has changed.  They have said it in different ways but I know the bottom line is I'm stronger than I've ever been in my life.  Some of the little funny things, like I don't have to get the arm holes in my dresses taken in any more (my arms have filled out with more muscles and they fit properly without being altered).  My doctor gave me "the look" when she told me I'd gained weight the past two years during my physical and I was able to look at her and say it's muscle and I'm not worried about it.  It feels sooooo much better than being skinny, I'm STRONG!  Now, it's all relative and I have a long way to go but before the past year or two strong would not ever be the word used to describe me. 

That has translated into confidence in all areas of my life.  I still have a long way to go and goals that haven't been met, but that's the beauty of this journey there is a lifetime to achieve those.  I'm continually inspired by the beautiful, amazing, talented people that I've met through CrossFit and watching their(your) journey along with my own.  What a great spot to be in, I'm so thankful and grateful and love that there is a community of like minded people all working on becoming better every day in every way~!  I love that the benefits of cross fit carry over into all areas of my life and that I've become much more vigilant about how I eat and what I eat and that it does matter what you put in if you want to get some performance out of that body. 

Thank you coaches for all you do to help me along this journey!

Saturday 2/9

5 rounds for time of:
20 Box Jumps, 30/24 in
20 Burpees
20 Butterfly Sit-ups


We are hosting a L1 this weekend, there will be a 7 am class Saturday morning only.

Friday 2/8

“Heavy Fran”
15-12-9 reps, for time of:
Thruster, 135/95 lbs
Weighted Pull-up, 45/30 lbs


We are hosting a L1 this weekend, there will be a 7am on Saturday only.


Thursday 2/7

Row 1K Meters
Rest 5 Minutes
Row 1K Meters


We are hosting a L1 this weekend, there will be a 7am on Saturday only.

Another fine day to work on a tricky movement. Just like lifting, rowing requires important technique and timing to help make it more successful, One of the biggest differences though is how many more times you need to rely on the technique and timing with rowing. Each stroke and stride today is an opportunity to move better and get that much close to your rowing destination. Try and make every pull count today and just maybe you'll have some better success. The video above may not be CrossFit but getting advice from Olympians is always nice.

Wednesday 2/6

For time:
50 Medicine Ball Cleans, 20/14 lbs
60 Double Unders
40 Medicine Ball Cleans, 20/14 lbs
60 Double Unders
30 Medicine Ball Cleans, 20/14 lbs
60 Double Unders
20 Medicine Ball Cleans, 20/14 lbs
60 Double Unders
10 Medicine Ball Cleans, 20/14 lbs
60 Double Unders


We are hosting a L1 this weekend, there will be a 7am on Saturday only.

Today’s workout calls for 150 Medicine Ball Cleans! Yikes! Even though these will be done with a relatively light weight ball, it’s still important to focus and care about your technique.

Tuesday 2/05

Handstand Walk practice




Oh yeah! Big day today! 

Now today's workout is often one that is either loved or hated. Either:

1.) I love snatches and we don't do them nearly enough during the week. I have freaking goals and I can't wait to spend the next 40 mins delving into the minutiae and subtle details of my form.


2.) These are super stupid and I can't do them and we do them all the time and coach is dumb for programming them.

Either way, you're right. We do them a fair amount. As much as we would do a lot of other complex movements. However, there is a reason this lift is in the Olympics right? It's not a simple or straight forward task to achieve. That's why days like this are so important. They give us the required time to really either face down our demons or bask in a "non-metcon" style of engagement and relieve the pressure of performance or failure. 

Going in today, keep an open mind and try to have some fun with it. Don't get caught up with what's wrong or how you can't do something. Absorb the knowledge and get some needed practice. Good luck Guys!!


Coach Calvin

Monday 2/4

For time:
120 Double Unders
60 Toes-to-bars
60 Burpees
120 Double Unders

This month will mark Tracy’s 4th year at CrossFit SAC!

This is her story

Saturday 2/1

Each for time:
Row: 4x 500 m

Friday 2/1

Cindy, Strict!

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

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Just 20 days until the first Open Workout is announced!

Thursday 1/31

15 rounds for time of:
10 AbMat Sit-ups
3 Shuttle Runs

So much of your success in CrossFit, anything in life for that matter, happens between the ears. Your mindset, how you talk to yourself, how you handle adversity, will make or break your success faster than any workout.

Wednesday 1/30

21-15-9 reps, for time of:
Thruster, 95/65 lbs
Sumo Deadlift High-pull, 95/65 lbs


C2B Skill Work

Fitness isn’t just about 1 Rep Max lifts and “Fran” times, it’s about how your health is reflected in other biomarkers, like blood pressure, triglycerides, etc.

Tuesday 1/29

3 rounds for Reps, 1 min per station, of:
Back Squat, 135/95 lbs
Rest 1 min
Chest-to-bar Pull-up
Rest 1 min
Power Clean, 135/95 lbs
Rest 1 min

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Is Sunscreen the New Margarine?

These are dark days for supplements. Although they are a $30-plus billion market in the United States alone, vitamin A, vitamin C, vitamin E, selenium, beta-carotene, glucosamine, chondroitin, and fish oil have now flopped in study after study.

If there was one supplement that seemed sure to survive the rigorous tests, it was vitamin D. People with low levels of vitamin D in their blood have significantly higher rates of virtually every disease and disorder you can think of: cancer, diabetes, obesity, osteoporosis, heart attack, stroke, depression, cognitive impairment, autoimmune conditions, and more. The vitamin is required for calcium absorption and is thus essential for bone health, but as evidence mounted that lower levels of vitamin D were associated with so many diseases, health experts began suspecting that it was involved in many other biological processes as well.

And they believed that most of us weren’t getting enough of it. This made sense. Vitamin D is a hormone manufactured by the skin with the help of sunlight. It’s difficult to obtain in sufficient quantities through diet. When our ancestors lived outdoors in tropical regions and ran around half naked, this wasn’t a problem. We produced all the vitamin D we needed from the sun.

But today most of us have indoor jobs, and when we do go outside, we’ve been taught to protect ourselves from dangerous UV rays, which can cause skin cancer. Sunscreen also blocks our skin from making vitamin D, but that’s OK, says the American Academy of Dermatology, which takes a zero-tolerance stanceon sun exposure: “You need to protect your skin from the sun every day, even when it’s cloudy,” it advises on its website. Better to slather on sunblock, we’ve all been told, and compensate with vitamin D pills.

Yet vitamin D supplementation has failed spectacularly in clinical trials. Five years ago, researchers were already warning that it showed zero benefit, and the evidence has only grown stronger. In November, one of the largest and most rigorous trials of the vitamin ever conducted—in which 25,871 participants received high doses for five years—found no impact on cancer, heart disease, or stroke.

How did we get it so wrong? How could people with low vitamin D levels clearly suffer higher rates of so many diseases and yet not be helped by supplementation?

To continue, Click Here.

Monday 1/28

Banded Bench Press
10 x 2


Bench Press 3-3-3


2x20 DB Tate Press
2x20 DB Floor Press


Saturday 1/26

4 rounds, each round for time, of:
30/24 Row Calories
30 Double Unders
15 Chest-to-bar Pull-ups

Let’s Play

The Open is less than a month away! We already have a handful of people registered, but there is always room for more.

If you missed the email about the Open, here’s a super basic run down.

  • The Open serves as a way for people to qualify for the CrossFit Games, but it is also the largest CrossFit competition each year because everyone can participate.

  • There are RX’d and Scaled divisions, so don’t worry that you don’t have a pull-up yet. There are even age divisions, so the 55 year-olds aren’t expected to lift the same weight as the 24-year-olds.

  • Starting Feb. 21, there will be a new Open workout announced for the following 5 weeks. We get together as a gym on Saturday to do them, but if you can’t make it, there will be an opportunity to do it (with a judge) during class.

  • More than anything, this is a great opportunity to push yourself a little beyond the normal WOD.

Want learn more, check out the CrossFit Open page.

Or you can Register below