Here come the F* Bombs!
“Burpee Madness”
Execute as many burpees as possible in 10 minutes. Try to hit 150!
New member Shareen shows that you really can have fun while doing band assisted pull-ups. Shareen and her husband J.C. joined us ARCFit this month as a way to prepare themselves for the rigors of a week long mogul ski camp that they will be attending in British Columbia next month.
"Two-Minute Defense"
5 rounds of:
1 Power Clean
3 Hang Squat Cleans
2 Push-Jerk
Sprint 200 feet
Rest 2 minutes and then repeat. Post total time for both rounds.
Prescribed weight for men is 135lbs and women 85lbs. Scale weight down so you don’t sacrifice form for time. ARCFit firebreather’s hit this one as hard as you can!
Here’s a video of Pat Barber doing “2 minute Defense”: 2 Minute Defense…[wmv][mov]
New member Jakob goes overhead during yesterday’s WOD.
FGB
Here is the x-ray of former WEC featherweight champ and UC Davis grad (Go Ags!) hand after his 5 round war with current champ Mike Brown two weeks ago. Urijah broke his hand at the end of the first round but fought for twenty more minutes with those breaks. If he can do that, how bad can the following really be:
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Here is a classic video from CrossFit.com explaining FGB: Fight Gone Bad Demo & Explanation…[wmv][mov]
And here is a video of a fight going really bad (or good, if you’re a fan): YouTube – Inside MMA 221 – Double KO
Power Output
Lauren gets violent with her kip.
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Pull-ups 10-9-8-7-6-5-4-3-2-1
Thrusters 1-2-3-4-5-6-7-8-9-10 (men-95lbs, women-65lbs)
Execute as follow: 10 Pull-ups-1 Thruster, 9 Pull-ups-2 Thrusters, 8 Pull-ups-3 Thrusters…until you get to 1 Pull-up-10 Thrusters.
Success!
A hearty congrats are in order to Charlie for passing the Army Physical Fitness Test last week. Charlie, one of ARCFit’s elder statesmen, currently works for the Sacramento County Sheriff’s Department and also re-enlisted for a second go ’round with the Army and will most likely deploy to either Iraq or Afghanistan early next year. Charlie’s age group needed to complete 34 consecutive push-ups and 38 consecutive sit-ups, and then run two miles in under 18:18 to pass the APFT. His first attempt at the test was in February of this year (pre-ARCFit) and his numbers were 21, 30, 23:50. Charlie started training with ARCFit in March and busted his ass in preparation for the re-test. Any doubters out there can look at Charlie’s results from the latest test-the numbers don’t lie. He passed the APFT with 40 push-ups, 45 sit-ups, and a 17:20 2-mile run. Charlie’s consistent training and hard work helped him reach his goal in a relatively short time. Great job Charlie! Now if we can just get him to quit smoking! Baby steps…
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Sprint Row 500 meters
Rest 3:30 between each round
Complete a total of 3 rounds
