Archive for September, 2009
Maxin’ and Relaxin’
Some of the evening class athletes take time to chill out and recover after a booty-kicking WOD. ********************************************* 09/18/2009 WOD: 9 Sumo Deadlift High Pull (SDHP) @ 135lbs 9 Overhead Squats @ 135 lbs 15 SDHP @ 120lbs 15 OH Squats @ 120lbs 21 SDHP @ 105lbs 21 OH Squats @ 105lbs For time Everything [...]
Wardrobe Malfunction
Dan-O learned a valuable lesson during yesterday’s WOD-don’t wear 10 year-old boxers while doing dead lifts because some serious rippage can occur. And once that happens, why not take them off and wear them over your gym shorts, right? Huh? Youngsters these days! ********************************************** 09/17/2009 WOD: 10 X 100 meters sprints (All out) Rest 1 [...]
Time To Move Some Weight
Lauren reps out one of 30 dead lifts at 135 pounds during the ’09 CrossFit Games in Aromas. ****************************************** 09/16/2009 WOD: 21 Deadlifts @ 225lbs/145lbs 21 Weighted Ring Dips @ 15lbs 15 Deadlifts @ 240lbs/160lbs 15 Weighted Ring Dips @ 20lbs 9 Deadlifts @ 255lbs/175lbs 9 Weighted Ring Dips @ 25lbs For time Scale [...]
Chipper Time!
Today’s WOD is what the CrossFit community likes to refer to as a “chipper”. It features various modalities designed to expose athletes to different physical demands. The end usually results with the feeling that you were just spit out of a wood chipper, thus the name (of course, what WOD doesn’t make you feel that [...]
What Does Intensity Look Like?
Amy S. shows some serious determination as she rips through yesterday’s WOD. *************************************** 09/12/2009 WOD: 4 rounds for time Run 400 M backwards Max push-ups Record total number of push-ups and time. **Coaches hint-As you fatigue your legs feel heavier. Concentrate on picking those feet up on every step to avoid tripping and cracking your [...]
Tag Team
Trevor and Carol work as a well oiled machine as they knock out 100 box jumps during yesterday’s team WOD. ************************************* 09/11/2009 WOD: 21-15-9 OH Squats (men-95lbs, women-65lbs) Pull-ups KB Swings Run 200 meters between each round
Partner Up
Teamwork is the name of the game today, so you would do well to follow the example of Melissa and Kristi as they master the partner wheelbarrow. **************************************** 09/10/2009 Team WOD: 10 Partner Wheelbarrows 25 M (5 each) 100 Box Jumps 200 Push-ups 300 Double-Unders 400 meter run 10 Partner Wheelbarrow 25 M (5 each) [...]
A Day of Firsts
Congrats to both G-Nah and Danno who got their first muscle-up’s yesterday. Unfortunately, only one of the attempts was caught on video. G, you’ll have to knock out another one so we can catch you in action. Great job you two! ********************************************* 09/09/2009 WOD: 4 Rounds for time Run 400 meters 50 squats 25 [...]
Ass Kickin’
Here at ARCFit we truly subscribe to the CrossFit ideology that “routine is the enemy”. That is why we love it when our clients add some ass whuppin’ stand up/kickboxing training to their repertoire, like Jess is doing here with Chad. The man knows mixed martial arts, as he has kicked my butt on a regular basis for [...]
The Ropes are In!
More fun to be had inside the ARCFit walls now that our two climbing ropes have been installed. Here is a shot of Elisa taking one of them for a test climb. ************************************************ 09/04/2009 WOD: For men at 135lbs, for women at 95lbs complete the following for time: 10-9-8-7-6-5-4-3-2-1 Power Cleans Big Box Jumps ********************************************** [...]
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