Archive for October, 2009
ARCFit CSI
Oxygen depraved minds come up with some strange ideas. ********************************** 10/21/2009 WOD: 21-15-9 reps of Front Squat (165lbs) Ring Dips KB Swings **Remember on those front squats to keep your weight in the heels, maintain a good lumbar curve (don’t round the back peeps), and keep those elbows parallel to the ground. Now go forth [...]
Courtesy Flush Please!
Alright, it’s happened again. We had someone, we’ll just call him “Sean”, mismanage his toilet paper usage prior to yesterday’s WOD. I know better than most how pre workout nerves can strike the bowels but please utilize the courtesy flush to keep our cranky toilet and Chad happy. I must say that Chad does accessorize [...]
R & R
Sorry for the late post, but yours truly has spent the last 3 days fly fishing the upper Sacramento River, drinking scotch, and smoking cigars with the fellas. Back to reality now… ************************************ 10/19/2009 WOD: 50 Pull-ups 50 Burpees For time
“Nancy”
Trevor shows off his overhead squat. ********************************** 10/17/2009 WOD: “Nancy” 5 rounds for time: Run 400 meters Overhead Squats 15x (95/65) Here is a classic video from CrossFit.com: Nancy…[wmv][mov]
Level I Certification in Paradise
Congrats to Gi-NAH who received her CrossFit Level I certification in Yosemite of all places, at Fitness Beyond the Box. G is one of the top female athletes at ARCFit and will hopefully be joining our coaching staff in the not too distant future. Here G and her fellow classmates pose with CFHQ trainers Lisa [...]
Inverted!
Chuck and Dave scale the handstand push-ups during yesterday’s WOD by placing their knees on the plyo boxes. ************************************** 10/15/2009 Team WOD: Row 350 M Sit-ups Row 350 M Knees to Elbows Row 350 M Overhead Sit-ups (w/ pvc) Row 350 M Plank Holds In team’s of two. One person does sit-ups until the other [...]
This Ain’t No 24 Hour Fitness
Where else but at a CrossFit gym are you going to knock out 50 pistols and then take off on a 1200 m run in pouring rain and gale force winds (for 3 rounds no less)? Larry contemplates rowing the laps to get through all of the standing water… *********************************** 10/14/2009 WOD: As many rounds [...]
Manmaker!
Our favorite Ha-Y-N didn’t make many friends with his “Carolina Beatdown” workout yesterday that included manmakers, which Dan-O labors through here. ************************************* 10/13/2009 WOD: Run 1200 meters (3 laps) 50 pistols (25 each leg) Run 1200 meters For time The Boz breaks down the pistol squat here: Pistols, Part I (Adrian Bozman) …[wmv][mov] Pistols, Part [...]
Under a Watchful Eye
Chad coaches Angela on the finer points of the press. Our favorite Ha-Y-N recently launched his blog, MMAHITFIT, a site for those interested in adding martial arts/self-defense training and conditioning to their fitness resume. Talk to Chad for further details about private and small group lessons. ******************************************** 10/12/2009 WOD: 3 rounds for time: The Carolina Beatdown-From [...]
Fifty Burpees to Start Your Weekend Off Right
Elisa prepares for another 95 pound power clean during yesterday’s WOD. *********************************** 10/10/2009 WOD: 10 rounds of: 5 Burpees 12 Sumo Deadlift High Pull (95/55lbs) This should help cure any residual effects from .99 cent sake night!
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