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 meters

3 rounds of:

10 db push press (men-45lbs, women-30lbs)

10 clapping push-ups

10 sit-ups

Run 400 meters

3 rounds of:

10 db push jerks (men-45lbs, women-30lbs)

10 renegade push-ups

10 sit-ups

Row 350 meters

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Want to see some freaky strength?  Check out this video from CrossFit.com:  Kurtis Bowler, Rainier CrossFit, One armed Overhead Squat and Turkish Get-up – video [wmv] [mov]

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.

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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 from CrossFit Challenge demonstrating the med ball clean: YouTube – Jerry Hill’s CrossFit Tip; Medicine ball Cleans

Different Strokes for Different Folks

Danell and Joe K. demonstrate their differing handstand (headstand?) push-ups.

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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**

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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!

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3 rounds for time of:

Walking Lunges 200 feet

Box Jumps 25x

Sit-ups 50x

Bear Crawl 100 feet

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.  

[vimeo http://vimeo.com/4629858]

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21-18-15 reps of the following:

Deadlift (BW)

Pull-ups

KB Snatch left arm (men-35lbs, women-20lbs)

KB snatch right arm

Row (calories)

Ring Dips