Archive for April, 2009
Start ‘em young
Mollie N. and Laurie, who seem to show up with more and more kids each day (a topic for another time), lead these future CrossFitters in air squats. 04/30/2009 WOD: Complete the following rep sequence with the below movements 30-5-25-5-20-5-15-5-10-5 10-5-15-5-20-5-25-5-30-5 Kettlebell Swings (men 53lbs/women 35lbs) Burpees Example: 30 KB Swings, 5 Burpees 25 KB [...]
ARCFit Rockettes?
Nikki, Tana and Megan work on synchronizing their core training. ********************************************* 04/29/2009 WOD: “Cindy Laid Out” (courtesy of Cassio Werneck-BJJ Black Belt World Champion) 30 Pull-ups 60 Push-ups 90 Squats 25 Pull-ups 50 push-ups 75 Squats 20 Pull-ups 40 push-ups 60 Squats 15 Pull-ups 30 push-ups 45 Squats 10 Pull-ups 20 push-ups 30 Squats 5 Pull-ups [...]
Bringing the Intensity
ARCFit athletes brought the intensity to Workout “A” yesterday, with several members knocking it out as Rx’d, including Joe K. who finished with a time of 6:38. Great job by everybody-let’s keep it up!! ************************************** Today we will be taking on “Workout B” which will be featured at the Nor Cal Qualifier this Saturday. Have [...]
Yay Burpees!
Congrats to Lauren who earlier this week knocked out her first muscle up! Of course the training staff at ARCFit was caught napping and didn’t get any video or pictures of the accomplishment. That just means she’ll have to crank out a few more real soon so we can record the moment properly. Way to [...]
Thinking outside the box
Sometimes I think Chad has way too much time on his hands. Recently he came up with the Roman Chair bench press exercise-try this one in your local Globo gym next time you’re there! Maybe if you’re lucky, Chad will share his secrets to perfecting the RCBP. How about a little weight on that bar [...]
Grin and “Bear” It
Are pull-ups really that much fun Colleen? Karry K. doesn’t seem to think so! **************************************** 04/23/2009 WOD: “The Bear Complex” Execute 7 sets of the sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 rounds, post loads in each round Going through each lift 7 times [...]
Speed to Burn
New member Felix shows his disgust for the C2 rower while Tana blasts through some wall balls during yesterday’s station WOD. ******************************************** 04/22/2009 WOD Complete 10 rounds of the following: 60 yard sprint, run backwards to start, rest 1 minute Use the 1 minute “rest” to do as many sit-ups as you can ********************************************* Check [...]
Got Vert?
The 9:00 am class showing off their hops. ********************************* 3 rounds- 1 minute in each station for max reps/calories. Rest 1 minute between rounds. Row Slam Ball Push Jerk (Bar or Dumbbells) Back Extensions Wall Balls
Cougar Time
Our 9:00 am class, affectionately referred to as the “Cougars” because of their hot mom status, fire through a round of pull-ups. ************************************** 04/20/2009 WOD: Run 1 mile Then complete the following: 21-18-15-12-9-6-3 vertical jumps (1 foot above reach) push-ups wall extensions (instructor will explain and demo) For time For those of you who can [...]
Suffer on Saturday
New member Kari D. works on the proper dead lift set-up. ******************************************** “Broomstick Mile” 25 Back Squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push Jerk Run 400 meters 25 Deadlifts 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters For group time! Everything [...]
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