Archive for May, 2009
A Day at the Beach
Melissa and Karry make use of the equipment on hand to work some overhead presses while vacationing at Pismo Beach. ******************************************** “Nicole” As many rounds as possible in 20 minutes of: 400 meter run Max pull-ups Record the number of pull-ups completed for each round.
Ring ‘Em
Rambo and Larry knock out some ring dips during yesterday’s WOD. ****************************************************** 60 Squats 1 Turkish Get-up each arm 50 Squats 2 TGU’s each arm 40 Squats 3 TGU’s each arm 30 Squats 4 TGU’s each arm 20 Squats 5 TGU’s each arm 10 Squats 6 TGU’s each arm For Time Men use 50lb [...]
Careful, That Thing is Heavy
Gina B. takes a new approach to wall balls (one not encouraged by ARCFit staff) that almost leads to a busted nose. Nice guns though! ***************************************** 21-15-9 Pull-Ups Ring Dips Complete a 200 M farmer’s walk and a 200 M run after each round **************************************** Still waiting to hear from any women out there interested [...]
Girl Power
Tana reps out some renegade push-ups ************************************ Alright ladies, we need to know how many of you are interested in participating in the Affiliate Cup Challenge during the CrossFit Games which takes place in Aromas, CA, from July 10-12. Affiliates from around the globe will get together and compete in team WODs against each other. [...]
More B-Day Fun
One of our original “Cougars”, Melissa, turns the big 35 today! Melissa is one of our biggest success story’s here at ARCFit and we want to thank her for her hard work and dedication over the past year. Keep on rockin’ it girl! This WOD’s for you: Complete 5 Rounds of the following: 15 Overhead [...]
Graduation
Congrats to Kristi for graduating from band assisted to straight kipping pull-ups last week. She is now knocking out legit pull-ups on any WODs that call for them. What better way to celebrate this accomplishment then by having a post-workout cold adult beverage. Way to go Kristi-keep up the hard work! Row 350 [...]
Functional Fitness
Next time you happen to be hiking in the forest and one of those pesky downed logs gets in your way, just do as Lauren P. (aka Addicted to Pain) and Nate S. would do, overhead squat it off the trail. ******************************************* 10-9-8-7-6-5-4-3-2-1 Medicine ball cleans (men-20lbs, women-14lbs) Pull-ups Here is a pretty good video [...]
Different Strokes for Different Folks
Danell and Joe K. demonstrate their differing handstand (headstand?) push-ups. ********************************** 4 rounds for time of: Run 800 meters 25 Sit-Ups 10 Handstand Push-Ups **Sub DB shoulder press (20-40lbs) if you can’t do HSPU’s** **********************************
Take That!
“Fran” came knocking the other day at ARCFit and we had several athletes, including Aims, take their first crack at her as Rx’d with phenomenal results. ”Fran” is a real b*tch but no one backed down from the challenge. Great job everyone! ************************************************* 3 rounds for time of: Walking Lunges 200 feet Box Jumps 25x [...]
Better Late Than Never
My technical wizardry being what it is, I finally figured out how to post a homemade video to our website. Look out now peeps, I’m going to be a movie making fool! Here are some highlights from the NorCal Qualifier two weeks ago. ******************************************** 21-18-15 reps of the following: Deadlift (BW) Pull-ups KB Snatch left [...]
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