Archive for March, 2009
Welcome Newbies
There are some new faces getting after it at the ARCFit gym these days. Both David S. and Dan M. recently started sipping the Kool-Aid. They showed up yesterday and threw themselves into the row/sit-up WOD. Alas, it was cagy veteran Nate that crushed it with a blistering time of 15:42. I’ll post photos of [...]
Return of the “Death Machine”
Row 500 meters 50 sit-ups 4 rounds for time ************************************* Good feedback on yesterday’s Renegade row/push-up WOD. Check out some pix:
Tabata Time
03/10/2009 WOD: Max set of push-ups Tabata Row Tabata Thrusters Tabata Mtn Climbers Max Set of Push-ups Notes: Tabata’s are 20 seconds of work, followed by 10 seconds of rest for a total of 8 intervals. ************************************** CrossFit.com is offering new St. Patty’s Day shirts for sale that are pretty sweet. Check ‘em out [...]
Deck of Cards
With a continuous running clock and a flip of each card complete the following: Face cards are 10 reps. Aces are 13 reps. Complete all 54 cards in the deck. Diamonds: One Arm DB/KB Snatch + 2 presses Hearts: Box Jumps Clubs: High Knees x3 Spades: DB/KB Swings 1st Joker: Run 400 meters 2nd Joker: 25 [...]
Run Fun
***Don’t forget to Spring forward 1 hour*** 350 meter Run 50 meter walking lunges Rest 30 seconds 360 meter Run 40 meter Broad Jump Rest 30 seconds 370 meter Run 30 meter bear crawl Rest 30 seconds 380 meter Run 20 meter Flying Burpees *************************************** ARCFit is lucky enough to have a Hollywood actress and [...]
Mid-Line StabiliZATION!
03/06/2009 WOD: 1 minute L-sits One arm DB/KB Get-up Sit-ups – 10 each arm 20 Back Extensions 5 Rounds Notes: For the Get-up Sit-ups, make sure your heels stay in contact with the ground. Really force your heels down because this will keep tension in your core. Working arm will stay locked out full [...]
The Faces of ARCFit
Ever wonder what CrossFit looks like? Check out these photos of some of our athletes and you’ll see the wide variety of emotions that a CrossFit WOD illicits! ************************************** The “Ups” WOD 1 Pull-up, 1 push-up 3 Pull-ups, 3 push-ups 5 Pull-ups, 5 Push-ups 7 Pull-ups, 7 push-ups 9 [...]
The New ARCFit Logo Design?
I think I found the design for the back of our new t-shirts. Whaddya think? ********************************************** Sprinter’s Special WOD: 100 meter sprint jog back to start 90 meter sprint jog back to start 80 meter sprint jog back to start…and so on until you sprint 40 meters. Rest 5 mins Now work your way [...]
Oh My
10 rounds of: 20 seconds of Front Squats, 20 seconds of Rest (115lbs /95lbs) 8 rounds of: 20 seconds of Push Jerks, 30 seconds of Rest – (115lbs /95lbs) 6 rounds of: 20 seconds of Thrusters, 40 seconds of Rest – (105lbs /75lbs) Note: After the last round of front squats you have a 20 second rest before moving [...]
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