Archive for November, 2009
Yay, It’s a Party!
Come join us this evening at the Bonn Lair (3651 J Street) and help Josh celebrate his 34th b-day in style. No burpee buy-in required but there is potential for an NPE (near puke experience), or worse… The party gets started at 8:00 pm. *********************************** 11/20/2009 WOD: Hang Squat Clean 5-5-5-5-5 Finish with 5 rounds [...]
Getting Into the Swing of Things
New ARCFit member Heather D. shows off her KB swing. I don’t know if any of you have noticed but there are a lot of new faces walking around ARCFit these days. Make sure to introduce yourself to these newbies and welcome them to the gym. Think back to when you first started training at [...]
To Hang and to Hold
Christine scales the rope climb by using a 12″ box to elevate her feet when starting from the bottom position on the mat. While Larry and Jenny keep those shoulders active while doing handstand holds during yesterday’s WOD. ********************************* 11/18/2009 WOD: Shoulder Press 3-3-3-3-3 Finish with 4 rounds of: 25 KB Swings (55lbs/35lbs) 20 Burpees
Balls Were Flying!
Carol, Julie, Molly and Alene launch for the line during yesterday’s hellish deadlift/wall ball WOD. *************************************** 11/17/2009 WOD: Complete 3 rounds total. Spend 1 minute in each station for 5 stations. On the call of “rotate” move to the next station and immediately continue with your reps. Rest 1 minute between rounds. Rope Climb 10 [...]
The Life of some ARCFitter’s
Here’s a video of the past two weeks in the new box. I’m getting better at this video thing so hope you enjoy it. *************************** 11/16/2009 WOD: 42-30-18 reps of Deadlift (men-135lbs/women-85lbs) Wall Balls 20/14lbs For time!
Wanna See What Two Weeks Off Looks Like?
Spend two weeks in San Diego, mix in a bachelor party and wedding, add a generous portion of “Cindy” on your first day back at ARCFit, and this is the result you get. Dan-O did manage to get his level 1 cert while he was down there but the WOD’s were few and far [...]
Playing With Your Box…
Grab your box of choice and complete the following: 10 rounds for time 5 Box Jumps 5 Alternating Jumping Box Lunges (each leg) 5 Simulating Knee Strikes on Box (each leg) 5 Box Jump Overs Larry comes out of the shadows to land this big box jump at our old box. I don’t recommend using [...]
Passing Grade
Congrats to Chad, Randy and Elisa for recently passing the USA Weightlifting Club Certification Course held at CrossFit Modesto. I heard the CFM crew were gracious hosts and these three learned a lot over the two day course. Seek them out during Oly lifting days to help you dial in your technique. ******************************** 11/13/2009 WOD: [...]
A Quick Learning Curve
We were very impressed with everybody during yesterday’s deadlift workout. For many of you, including Teri and Jenny who are pictured above, this was your first time working the deadlift. Everyone was able to dial in the correct set-up position and proper pull technique very quickly. You were then able to practice lifting with heavier [...]
GyGy and Megan Storm New Zealand
G-Nah and Megan hopped off the plane after landing in New Zealand earlier this week and went directly to CrossFit Christchurch to get their WOD on. Owner Peter Evans took good care of our girls and wrote this on the Christchurch blog: Just before getting going with the WOD, I heard several voices… “Do you [...]
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