Archive for March, 2009
Out of the Gates Blazing!
Wow what a great first day! A whole bunch of you came by to check out the new space and get your WOD on. Legit wall-balls for the first time were a big hit as was the new pull-up rack. ****************************** Just a small reminder that because of the large numbers it is important [...]
Ready or Not
3, 2, 1…Go (to the new box located at 2920 Arden Way, Suite K-1). Most of the move and set-up is done and we are ready to host our first class in the new place this morning at 8:30 am (please park around to the back of the building parallel with the curb). Special thanks [...]
Saying Goodbye to the Garage
Alright ARCFitter’s, this is your last WOD in the garage gym so make it count. Hit it hard and leave it all on the mat-I want blood, sweat and tears today! (ok, maybe not the blood). I’ll post a WOD for Sunday’s class that you can do away from the gym and then it [...]
How to spend your Spring Break
Some people take off to warm sandy beaches and like to sip on drinks with umbrellas during their Spring Break. Not Cal student Kate G. who is spending her week off sweating with the ARCFit crew. Her dad Phil talked [...]
Say What???
Sometimes a photo comes along that just cracks me up and this happens to be one of them. What in the world did Lauren say to Sal to illicit this look. Post your own caption to comments. ************************************************* Let the Good Times Roll WOD: Once through for time: 10 burpees 20 push-ups 30 pull-ups [...]
Born to Run
Sprint 200 meters, rest 90 seconds Sprint 400 meters, rest 90 seconds Sprint 800 meters, rest 90 seconds 2 rounds Cool down with 1 mile run Watch 2 clips of Brian MacKenzie talking about shoe technology and the way we should run: Running Shoe Technology, Brian Mackenzie …[wmv][mov], Running Seminar Technique Analysis…[wmv][mov] **************************************************** Yesterday’s tabata workout kicked [...]
Tabata This
Tabata’s are 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals. Rest 1 minute before moving onto the next exercise. Record the lowest rep in each exercise. Tabata Pull-ups Tabata Sit-ups Tabata Push-ups Tabata Squats Check out this video from crossfit.com on the “3 Flying Ladies” doing tabata [...]
What’s up Cool Breeze?
Nothing says cool like a pair of shades and an overhead squat! ************************************************** 03/19/2008 WOD: 30 Kettlebell Swings 30 Sit-ups 5 Rounds for time! This should be a real core blaster…
Run-Lift-Jump
Run 800 meters Deadlift 21x Box Jump 15x Run “Big Loop” Deadlift 18x Box Jump 15x Row 500 meters Deadlift 15x Box Jump 15x Row 250 meters Deadlift 12x Box Jump 15x For Time! *********************************************** Although there was no ball or bat to be found anywhere in the vicinity, ARCFit still managed to play a game of [...]
CF Baseball
Choose what team you’re going to be on (Limit of 2 per team) and complete the following: Hit: 10 Push-ups 1st base: 10 Burpees 2nd base: 20 Thrusters 3rd base: 30 Air Squats Run: 10 Pull-ups Score as many runs in 25 minutes as you can. Winners get bragging rights!
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