Odoriferous

Complete 4 rounds of the following:

Row 500 M

KB Swings * (53/35)

*You will do swings for the amount of time it took you to row 500 M.

Ali and Elisa were in a heated face-off during yesterday’s WOD.  So heated in fact that E took her shoes off while holding a slight lead in the fourth round and Ali responded in kind. The gym got a little funkier but a shoeless Ali was not able to close the gap in the fifth and final round.  Odor eaters anyone?

Speaking of shoes…only a few more days to donate your “gently worn” shoes to the Soles 4 Souls charity that will be providing footwear to the people of Haiti.  Look for the laundry basket in the front of the gym.

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Worried about memory loss and dementia as you grow older? Are you currently taking the herbal supplement ginkgo biloba or thinking about it? A recently published report in the American Journal of Medecine suggests that ginkgo consumption is not helpful in preventing cognitive decline in older adults.  Instead, the report references observational studies that have found a link between a high intake of fish (get on that fish oil people!) and the reduced risk of Alzheimer’s disease.  Read more about the Journal’s findings here: Integrative Medicine: Ginkgo biloba not the cognitive aid we might have thought

Cutting Edge

Chad told me a while back that he thought we should add an Airdyne exercise bike to the gym.  So I did one better than that by finding this beauty that you see pictured above. Nothing says you’ve made it like a homemade exercise bike, complete with a kitchen timer on the handlebars, a hand crank tension control and a state-of-the-art pulley system that guarantees a full body workout.  When you hop on this cutting edge piece of machinery, make sure you thank da Ha-Y-N for making your workout dreams come true!-CN

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01/25/2007

Bust a “E” Move

The “E” Move Cone Drill: The purpose of this drill is to improve your ability to change direction, body position, transitions between skills, and cutting ability. This works on your agility, coordination, accuracy and balance.

WOD: The “E” move will be explained and demonstrated in class by your coach.

5 rounds for time!

“E” Move 1x through

15 Burpees

Helping Hands

Good times and a good workout were had by all during yesterday’s partner WOD…

Elaine and Sean on the wheelbarrow walk.

Steve and Deanna on the sit-up, get-ups.

Theresa awaits the toss from Karyl on this new wall ball twist.

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Rest Day

Don’t forget to donate your “gently worn” shoes to the Sole 4 Souls charity that provides footwear to the people of Haiti. Drop a pair off in the basket up front on Monday!

Making the Best of It

Melissa is one of our top female athletes and also one of the original “cougars” that helped get ARCFit off the ground.  She suffered a severely sprained wrist while on vacation over New Year’s while attempting a “Lumberjack WOD” that involved splitting rounds of wood with an axe (the author of this post may or may not have also suffered an injury doing this stupid WOD as well!).  This has obviously cut into her training regimen but Melis continues to come in and plug away at the things she is able to do, including box jumps.  Yesterday she showed off her hops by nailing a jump on the 30″ box.  Here’s to a speedy recovery, until then, go do some more squats!!!

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01/23/2009 WOD

In teams of two complete the following:

200 M run

25 yard wheelbarrow walk (2 x each)

Wall Balls x 20 (10 x each)

Sit-Up, Get-Ups x 20 (10 x each)

50 yard waiter’s walk (45/25)

3 Rounds for Time!

The wall balls will be done with partners standing on each side of the exposed beam.  They will take turns throwing the ball up and over the beam to their teammate.  The teammate will then clean the medicine ball and make a return throw to their partner.  Teams must finish together to get their time.

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Just a reminder that today we have our regularly scheduled class at 9:00 am and our free drop-in introductory class at 10:00 am.

Community Service

Girl Scout Daisy Troop #1727 stopped by yesterday to earn their “Courage and Strength Badge” by completing a WOD with Chad.  The girls did a great job knocking out bear crawls, box jumps, rope swings and the like.  I’m not sure who had more fun though, Chad or the girls!

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ARCFit will be collecting “gently worn” men’s, women’s and children’s shoes from now through January 31st for the “Soles 4 Souls” project to provide footwear to the people of Haiti. All shoes collected will be taken to Sport Chalet who has partnered with the “Soles 4 Souls” organization.  Please take a second to look in your closet and see if you can donate a pair to help out. Please put any shoes in the box located at the front of gym.

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01/22/2010 WOD

Complete all 5 rounds for time:

Pull-ups/Push-ups/Squats

25-15-5

20-15-10

15-15-15

10-15-20

5-15-25

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