Archive for July, 2009
Ouch!
What happens when you kip violently during the last set of “Fran” but forget to move the chalk bucket? You end up with a pinky toe that looks like ATP’s! Lauren didn’t let a broken toe stop her from posting a new PR of 6:17! Good thing there was something readily available to ice her [...]
Housekeeping
**Attention ARCFit Athletes** We have become a bit lax in regards to class start times again and it’s becoming problematic. Just a reminder that class times begin at the top of the hour (except for the 9:45 am class) and that we expect everyone to make a concerted effort to be there on time. With [...]
Are We Having Fun Yet?
Firefighter Victor makes a classic “this WOD sucks” face! *********************************************** 07/29/2009 WOD: 500 meter sprint row (record time) Rest 2 minutes, then: As many double unders as you can in 1 minute (record number) Rest another 2 minutes and repeat 3 Rounds Here are two videos from CrossFit.com to help refresh your memory on proper technique on [...]
Death by Thruster
Thrusters on the minute Execute 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the 3rd and so forth until you can’t complete any more thrusters in that specified minute. Finish with: 100 sit-ups 200 flutter kicks 50 sit-ups 100 flutter kicks *************************************** It takes strong ARCFit women like Melissa and Kristi [...]
Peanut Gallery
Have you seen this look before? It’s the “oh my God” I’m going to have to do this next look. Nate and Larry had front row seats to the Filthy Fifty workout before they got after it. I still get butterflies and find myself running to the bathroom before I begin a particularly daunting WOD. [...]
Eat to Compete
Great turnout last night for the first ever ARCFit nutrition seminar. Thanks to Chad and Nate who broke down the Paleo and Zone diets and talked about how food relates to performance. A lot of reading material and a dvd made by Nate were provided to you. Do your best to read/watch all of the [...]
Trio
Larry, Gina, and Beth at the Games. “I put my thing down flip it and reverse it…” 3 rounds for time Run 400 meters (With a deck of cards laid out, flip one card and complete the following exercises listed below for the number of reps shown on your card. After completing the box jumps immediately run [...]
ARCFit Does the ’09 CrossFit Games
********************************************** 07/23/2009 WOD Row 500 meters Run 200 meters BACKWARDS 3 rounds for time
“Barbara”
5 Rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Time to get on the board for this one! Lets put out some max efforts here. 3-2-1 ALOHA! Brad coming up out of the front squat during some clean and jerk work. Get those elbows up! **************************************************** Check out this behind the scenes [...]
“Clean Complex”
4 Rounds for Time: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Squat Cleans Run 400 M Men=115 lbs, Women=75 lbs Mollie N. going overhead! ************************************* Don’t forget that this Friday at 7:00 pm ARCFit will be hosting a nutrition seminar for its members. Chad and Nate will be breaking down the Zone [...]
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