Archive for April, 2009
Love those Pull-Ups
It’s great to see everyone getting stronger in the pull-up department. Here Sal uses a light resistance band to assist her in a WOD that called for a butt load of pull-ups (we know that she can knock out a few rx’d pull-ups without the help of the band as well). ************************************** 04/17/2009 WOD: 25 [...]
Big Ups
New member Joey K. takes on the double-under’s. ******************************************* ****ATTENTION**** Due to the overwhelming popularity of the 9:00 am class we will be adding a 9:45 am class effective immediately. Hopefully some of you will be able to make this class and help us alleviate the big numbers we are seeing in the 9:00 am [...]
Pukie in the House
Pukie the Clown introduced himself to Charlie yesterday both during and after yesterday’s sprint row/run WOD. The military veteran and current law enforcement officer battled all the way to the end of this one (who would have expected less?). His name will be the first on the “Pukie Wall of Fame”. ********************************* 04/15/2009 WOD: DB [...]
Packed House
Way to bring it yesterday ARCFit! It was wall-to-wall during the morning classes as the tabata’s did their normal damage. The afternoon was jumping too. Let’s keep striving to be the fittest that we can be! ********************************* 04/14/2009 WOD Complete the following: 400 meter run (100% effort) or 500 meter row (100% effort) 4 rounds [...]
Tabata Something Else
Beth S. and her fancy new shoes! *************************************** 04/13/2009 WOD: Pull-ups Push-ups Sit-ups Squats With a 20 second work period, followed by a 10 second rest period complete a total of 32 rounds (8 rounds in each exercise). Finish 8 rounds in each exercise before moving onto the next exercise. Rest exactly 10 seconds between [...]
Group Learning
Chad runs a recent morning class through the finer points of the Sumo Deadlift High Pull. ******************************** 04/11/2009 WOD: 20 Knees to Elbows 20 Sit-Ups 100 Yard Waiter’s Walk 5 Rounds for Time
Snatch Time
Not quite sure what Rambo has going on here. Did he get into the fridge full of beer pre-WOD? Is his hair weighing him down? Just got off a boat? ************************************ 04/10/2009 WOD: Use a PVC, empty barbell, or 95lbs-135lbs on BB to complete the following: 1 Power Snatch, 1 Overhead Squat, 1 Snatch (with squat) [...]
Butterflies
People ready themselves differently when it comes to pre-WOD preparation. Nikki takes the more practical approach by tightening her shoelaces. On the other hand, Mike likes to start things off with a good dry heave. Who doesn’t get a few butterflies in the stomach prior to a WOD? I know I do. Some just deal [...]
It’s a Bird, it’s a Plane…
It’s Aims, getting air on her burpees. Tough to tell that she recently dislocated her knee-cap preparing for a Jiu-Jitsu tournament. Not only did she have to miss the tourney but will most likely be out of action for the Nor Cal Qualifiers which is a major bummer! Keep your head up Aims, you’ll be [...]
2 Minute Warning
Protein shake? Who needs that when there are cold Stella’s in the fridge. Right Phil? ********************************************************** 04/07/2009 WOD: 2 minutes each round for a total of 20 minutes: 5 Pull-ups 10 Sit-ups 15 Mountain Climbers (2 count) 20 KB/DB Swings (men use 53lbs, women-35lbs) Whatever time is left in the 2 minutes is your rest [...]
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