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 that being said, early birds who knock out the warm-up before class starts and then request to begin the WOD at the top of the hour will have to wait for everyone to complete the warm-up before starting. This allows the trainers to manage the classes better. If your are late (it happens from time to time), take time to complete the warm-up but stay out of the way of the main class if they have already begun the WOD. During each class you should expect the following: a warm-up, a WOD (regular and strength based), a review/demonstration of skills involved for the WOD, and coaching until you complete the WOD. Trainers will structure the classes in this fashion to ensure that everyone understands the movements and that proper technique is utilized. Questions about the WODs, the movements, etc. should be directed to Chad or myself. Nate Smith will be joining the ARCFit coaching staff next month and will also be available to assist you in this area. Please email or call me with any comments/questions/concerns. We want to ensure that everyone who trains at ARCFit is getting the most out of the experience and we always encourage feedback that helps us reach that goal. 3, 2, 1…kick butt!
Danny shows off his triple extension.
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07/30/2009 WOD:
10 Power cleans (135/95lbs)
10 Box jumps (24″/20″)
AMRAP in 15 minutes
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Fight Gone Bad IV is slated for Saturday, September 26, 2009. Justin and the crew at CrossFit East Sac will be hosting the fundraiser at their box and have invited all of the area affiliates to join them. Stay tuned as I will be posting more info about the event and what the money raised goes toward in the next couple of days. I do know that after the FGB butt kicking, there will be BBQ and beer to be consumed!
some pics from yesterday’s wod….
arcfit’s newest member:
tough guys:
face off:
boogers. guess wordpress doesn’t like the picture links.
Great Job this morning ARC! Way to kill that B**** “Fran”! Much props to Sean for his 4:50 PR.Everybody did amazing! We’ll meet her again in 30 days!
Ps.. I luv my Grundgy Box!!!
Cool video of the day:
http://www.youtube.com/watch?v=PvHewtIfEVs (WFS)
Clay: “My lifts are not that spectacular. I weigh about 180lbs, my bench is 355lbs, my full cleans are 335lbs, and my squat is around 580lbs. The only thing is I don’t max anymore. Those marks are all from a few years ago. It is too hard on the body, now I just work off a percentage of that weight.”
Other Stats:
100m – 10.36
400m – 47.78
long jump – 7.96m ~ 26’2″
discus – world decathlon record of 55.87m ~ 183’4″
javelin – 72m ~ 236’4″
1000m – 2:49.41
Hey Chad – hope you get this in time. I’m working down at Kaiser Pointwest today and was hoping I could stop by for a WOD at 4pm. Are you going to be down there at that time? Are you guys doing the AMRAP Powercleans/BoxJumps or FRAN? Man, I just did Fran 4 days ago and don’t think I want to revisit her so soon… Tom.
Tmi Gina!
LOL Gina!!! Brah GRUNGY or not as long as we can live the CF life Im happy as can be. Too many spoiled brats IMO.
Nice video Brad. I still can’t believe hes this superstar athlete that I ran against in high school. AMAZING!
+1 on the “I prefer a grungy box” campaign. and a hardy congrats to Nate on the new gig.
NoNoNo MY box is NOT grungy! I love Arcfit
http://www.cbass.com/EvolutionaryFitness.htm
welcome to 2000