Archive for June, 2009
CrossFit Games Info
The CrossFit Games in Aromas, CA, are fast approaching (July 10-12), and I encourage everyone to make the trek down south to watch these incredible athletes compete and to root on our ARCFit Affiliate Cup team. Click on the link for information on lodging (better hurry), parking, and event costs. Hope to [...]
Do CrossFit, Get Girls
Sean proves that being a sweaty mess after a WOD is no deterrent to attracting the ladies, in this case Anna and Amber. ****************************************************** As if yesterday’s “deck of cards” WOD wasn’t enough, it’s time for more fun with cards. This time we’ll be using the “Hopper Deck”. You’ll come into class and one person [...]
This Ain’t Blackjack
“Deck of Cards” With 54 cards, trainer will flip one card at a time and you will perform the following exercises with the number of reps it asks for: Hearts= DB Squat Clean and Press Diamonds= Gator Climbers x 3 Clubs= Sit-ups Spades= Double Unders x 3 (sub vertical jumps if you can’t D-U. 1 [...]
Dynamic Duo
Newbies Dave and Demitri get the hang of this box jump thing! **************************************************************** Team WOD: Run 12 Laps 200 Pull-ups 200 Push-ups 200 Dips Choose a team of 3 and finish any way you can.
“Michael”
Run 800 meters 50 Back Extensions 50 GHD Sit-ups 3 rounds for time Joe fights through a round of isometric squat and sprawls during yesterday’s WOD. ************************************************************* ARCFit Crew: one of our own has being dealing with some hard times recently. Melissa L.’s dad has been fighting a serious illness for some time and [...]
Before and After Photos
Dan and Sean during tabata squats… Dan and Sean after tabata squats (and pull-ups, push-ups, sit-ups)… ************************************************************* 21 Isometric Squat and Sprawl 40 yards Waiters Walk 15 Box Jumps 6 rounds for time ************************************************************* Check out this super cool video from CrossFit.com of the South American Regional Qualifier that took place in Santiago, Chile. I [...]
At Least He Made It Outside
Andy loses his breakfast after a recent WOD. Fortunately for him he didn’t get any on da Ha-Y-N’s fancy fresh ride! Thanks to Nate for capitalizing on the great photo op (sorry Andy). ************************************************************** Sprint 50 meters 30 DB Push Press Sprint 50 meters 30 Sumo Deadlift High Pull Sprint 50 meters 30 One [...]
Scalability
One of the things that makes CrossFit unique is that most exercises can be scaled to meet the skill level of the participant. This means that a person who has been CrossFitting for one year and some one who has been at it for one month can do the same WOD by scaling the exercises [...]
Ball to the Wall
Wearing every color known to mankind, Rambo reps out the wall balls during yesterday’s WOD. ************************************************************* Team WOD 3-4 people per team. Finish any way you can and combine your reps and meters at the end to total for time. Row 5000 meters 150 Box Jumps 100 Clapping Push-ups For time ************************************************************ Check out this video [...]
Pick it Up!
How many of us have been in the same position that Karry is in? Just a few reps to go and the hell will be over but will the mind allow us to push through the pain? The superior CrossFit athletes (OPT, Everett, Speal) have a switch which allows them to ignore what their brain [...]
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