Archive for December, 2009
In Case You Missed It
Here are some sights and sounds from Saturday’s fundraiser for Jess Elizabeth that was hosted by CrossFit Centurion. The benefit raised approximately $3,000.00 that will go towards cancer treatment for Jess. **************************************** 12/21/2009 WOD: Shoulder Press 5×5 Rest a few minutes, then finish with: 50 Pull-ups 75 Push-ups 50 Knees to Elbows 75 Kb/DB Swings [...]
Good Times for a Great Cause!
Thanks to Ian and Allison at CrossFit Centurion for hosting the “Benefit for Jess” fundraiser at their box yesterday. There was a great turnout for the event which helped raise money for Jess in her fight against cancer. Ian put us through a quick but brutal 15 minute AMRAP that consisted of a 200 m [...]
Mix and Match
12/19/2009 WOD: Tabata Something Else Pull-ups Push-ups Sit-ups Squats For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the total number of reps for all of the eight [...]
Peer Pressure
New member Carrie, a long distance runner who has competed in the New York City Marathon, was tired of listening to her sisters (Amy and Jenny) try to convince her to give CrossFit a shot. She finally broke down and took on her first WOD last month and hasn’t looked back since. Great effort thus [...]
I Don’t Even Want to Know
While everyone else was busting their humps during FGB, Randy and Beavis were perfecting their routine for the upcoming Synchronized Pairs Pull-Up World Championship (SPPUWC). *************************************** 12/17/2009 WOD: 21 Isometric Squat and Sprawl aka “Menehune Sprawls” 40 yards Waiters Walk 15 Box Jumps 6 rounds for time (Compare time to 06/10/09 WOD) Mene who…? http://www.mythicalrealm.com/creatures/menehune.html
Tell Us How You Really Feel
Irish Sean lets us know what he really thought of yesterday’s WOD. **************************************** 12/16/2009 WOD: “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The [...]
Love You Some Fish (or Fish Oil)
This will be short and sweet. Partly because there is overwhelming evidence that backs what I’m about to say and partly because my beloved, although putrid, San Francisco 49ers are on Monday Night Football. Basically if you’re not taking an Omega-3 supplement you’re cheating yourself out of a multitude of benefits that it can provide. [...]
Log Your Results!
I’ve spoken to a lot of you about the importance of logging all of your CrossFit workouts and weightlifting numbers but wanted to reiterate how critical this practice is if you’re serious about improving your overall health and fitness. Today is a great day to touch on the subject as Chad has posted a WOD [...]
Time to Pitch In ARCFit
Rest Day Take a walk in the rain or lay on the couch. See ya tomorrow! The Saturday morning class shown here getting after the station WOD. ******************************** I recently received this email from one of our CrossFit/LEO brothers: Hi all, Just a bit more of a personal request then what will be sent out [...]
Rolling the Dice
Yesterday’s WOD epitomized training for the unknown and unknowable. Three dice + 4 movements +one lousy Hawaiian gambler=PAIN! Congrats to everyone who battled through that one, including yesterday’s 4 pm class that is pictured above. **************************************** 12/12/2009 WOD: Complete 3 rounds of the following, spending one minute at each station before rotating. Rest 1 minute [...]
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