Paparazzi

It’s not easy being a superstar CrossFit trainer and Brazilian Ju-Jitsu stud, as Chad found out last week when the Paparazzi came out in force to capture his every move.  Well not really.  Josh was taking some photos for the new blog Chad will be launching in the not too distant future.  More info to follow…

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08/31/2009 WOD:

For time:

50 Burpees

40 Pull-ups

30 Ring Dips

20 Jumping Squats

10 1/2 Gassers

1/2 Gassers-Starting from one cone, sprint to the opposite cone 50 yards away and the sprint back to the starting cone. This constitutes as 1 gasser.

Three the Hard Way

Ali, Jess and Mollie take their best shot at the C2.

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08/29/2009 WOD:

“Running Cindy”

400 M Run 

10 Rounds of:

5     Pull-ups

10   Push-ups

15   Squats

Finish with 400 M run

For time!

Praying to the AbMat God

Jenny searches for divine intervention during yesterday’s workout.

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08/28/2009 WOD:

As many rounds as possible in 5 minutes

5 Hang Power Cleans (95/65)

5 Sumo Deadlift High Pull (95/65)

5 Thrusters (95/65)

Rest 2 minutes

Repeat again, as many rounds as possible in 5 minutes

The Family that Stretches Together…

Kelly, his wife Gina and their kids get loosened up with some stretching.  

Speaking of kids, we are in the process of putting together a kids program and are trying to get a read on those who would be interested. Please throw your name on the whiteboard if you’d be interested in having your child/children take part in a CrossFit influenced program for kids.  More details to follow…

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08/27/2009 WOD:

1:00 jumping lunges

1:00 push-ups

1:00 sit-ups

:45 jumping lunges

:45 push-ups

:45 sit-ups

:30 jumping lunges

:30 push-ups

:30 sit-ups

Rest 2 minutes and now reverse the ladder and start from :30 and work your way up to 1 minute.

Warm it Up!

The afternoon class gets loosened up with some high knees before their WOD.  

A good warm up should accomplish several tasks including raising your heart rate, respiration rate, and body core temperature.  It should also prepare your muscles for any dynamic movements that may be present in the WOD.  Here at ARCFit we tend to change the warm-up fairly regularly so that things don’t get stagnant (“routine is the enemy”).  In addition to the posted warm-up, it’s always a good idea to take some time and practice a weakness as part of your pre-WOD routine.  This allows you to work technique but still accomplish the goals of the warm-up.  Squat cleans a bit sloppy? Grab an unweighted barbell and knock out 15 in row attempting to maintain perfect form.  Still fighting for that first muscle-up?  Jump on those rings and hit some more dips.  HSPU’s not quite there yet? Practice some 30 second handstand holds while maintaining active shoulders and a rigid core.  With time, these weaknesses will become strengths.  So put a little thought into your next warm-up, have some fun with it, and make it work for you!

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08/26/2009 WOD:

3 rounds for time:

Run 400 meters

35 Push-Press (95/65)

Row 500 meters