Archive for March, 2010
Chasing Shadows
Strength WOD Power Clean: 3-3-3-3-3 Front Squat: 5 RM CF WOD: Rest Day The afternoon crew puts the pedal down during the sprint/burpee WOD. **************************************************** Here is a little front squat refresher from Crossfit.com: Front Squat Good/Bad Bi-panel [wmv][mov]
Be a Part of the Team
Saturday’s at the ARCFit box have turned into team throwdown’s and it’s been a blast. This last Saturday was no different as teams came together to knock out a bunch of rowing, thrusters, swings and sit-ups. Good times! If you haven’t been getting in here on Saturday’s you might want to start coming because although [...]
Training in Maui
Sonic is taking a unique approach to training for the NorCal Sectionals by jetting off to Maui for a little R & R (and a friend’s wedding). Let’s check in on her progress… Looking good so far as she rests post-WOD at CrossFit RFM in Maui (above). Uh oh, that doesn’t look like a post-workout recovery [...]
NorCal Sectionals-ARCFit Closed
ARCFit will be closed Friday afternoon (3/26) and Saturday (3/27) because of the NorCal Sectionals taking place in San Jose. Morning classes on Friday stay the same but we will be dark all day Saturday. Business as usual the following Monday (3/29). Sorry for the inconvenience. Instead, please come down and join us in San [...]
The Face Of Determination
Heather D. was not to be denied as she went for a new PR in the back squat and got it yesterday. Great job Dubie and all of the other athletes that posted new PR’s! *************************************************************** Team WOD: 3000 meter row 100 Thrusters 300 KB Swings FORMAT: A TEAM OF THREE ATHLETES WORKING AT THE [...]
I Love Competition
Strength WOD Back Squat 1 rep max Rest a few minutes CF WOD 30-25-20-15-10-5 For time Box Jumps Bootstrappers Sit-ups Saw this on the white board the other day and got a kick out of it. Both Ant and Sean are competing in the Sectionals next weekend and they have been following Chad’s programming to [...]
We’re Number 1?
For time Run 1 mile 10 Turkish Get-Ups 70/45 Run 1200 meters 8 TGU’s Run 800 meters 6 TGU’s Run 400 meters 4 TGU’s At least I think that’s what Irish Sean is trying to tell me during yesterday’s sprints! ******************************************************** Is the TGU new to you? Check out this sequence of videos from CrossFit.com [...]
The Birthday Boy!
3 rounds 8 x 40 yard sprints Max push-ups Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. Keep the clock running until you finish each round. Da Ha-Y-N turns 31 today! Happy Birthday [...]
500 LBS In Tennis Shoes!
Strength WOD: Shoulder Press 1 rep max Rest five minutes CF WOD 5 rounds 30 second Handstand Hold 30 KB Swings Machine Mike is such a jerk! He pulls a 500 lb deadlift and doesn’t even have the courtesy to take off his tennis shoes in order to do it. I had the crazy notion [...]
Leaving It All On the Mat
Are you working this hard? *************************************************************** Strength WOD: Deadlift 1 rep max Rest a five minutes CF WOD: 21-18-15-12-9-6-3 reps of: Pull-ups Knees to Elbows 100 meter sprint between each round ++make sure you arrive to class on time please. 1 RM efforts take some time to complete not to mention the metcon workout… *************************************************** [...]
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