Skills Test

Travis driving out of the hole!

Today we’re working on 3 lifts for the skills test (deadlift, press, back squat). Each movement is categorized into levels as beginner, intermediate, advance, and elite. Complete each lift the best you can to find out what catergory you fall into. Rest and recover as needed between movements. Don’t forget to bring your log books because we will be testing again in 3 months for these movements.

Deadlift

Beginner-3/4x bodyweight
Intermediate-1 1/2x bodyweight
Advance- 2x bodyweight
Elite-2 1/2x bodyweight

Shoulder Press

Beginner-1/4x bodyweight
Intermediate-1/2x bodyweight
Advance-3/4x bodyweight
Elite-1x bodyweight

Back Squat

Beginner-50 free squats (no stopping)
Intermediate-1x bodyweight
Advance-1 1/2x bodyweight
Elite-2x bodyweight

I Love Sunday’s!

Rest Day

Everyone except Sonic can relax, grab a cold beverage, and recharge their batteries for another super spectacular week of ultimate elite badass ARCFit action that starts tomorrow!  Sorry Sonic, passing the Bar is pretty important! Stay focused for a few more days and then we’ll all be buying you drinks by week’s end

Pretty impressive or the sign of a problem? I've got all of the major alcohol groups covered in one picture...

Everything in moderation,right?  Health Benefits of Beer

Good Students!

Look at these good ARCFit athletes, all smiles while they dutifully log their workout results in a journal.  Who out there is still neglecting to do so (25 burpee penalty)?  Time to get on board and start chronicling your efforts in here.  Besides, look how much fun everyone is having…

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Pair up and complete the following:

Run 800 m

100 Wall Balls

100 Overhead Squat (95/65)

2000 m row

Run 800 m

*The run must be done together.  Complete the other exercises/row in any manner you wish with you and your partner working at the same time.  3, 2, 1…at least it’s not Ant’s WOD!

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Remember it’s free intro Saturday, so bring some one new down to get a WOD in and check out the ultra groovy vibe at ARCFit!

Bring on the 2011 CrossFit Games!

Thank you Kat for having the camera rolling and catching Machine Mike giving the ring HSPU a try.  Judging from the amount of people who did that workout RX’d the other day, I think we all found a “skill” that we should be practicing more often.  Hey Mike, don’t forget to thank Mesh for that great spot!-CN

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As promised, the winner of the first ever ARCFit Athlete of the Month award gets to program a workout as part of his/her extensive prize package.  This month’s winner, Anthony “Beavis” Villareal, came up with this beauty for everyone to enjoy.  Remember, don’t curse Chad or I after this one, it’s “Beavis” with a capital “B” (for brutal!).

Ant’s WOD- “Teacher’s Pet”

2 rounds for time

30 squats

30 box jumps

30 sit-ups

30 KB swings

30 burpees

30 deadlifts 135/95lbs

30 pull-ups

*2nd round-20 reps of each

Skill Session Day

Today we are doing some skill work with a target goal to achieve. Bring your log books because this is something you should keep track of whether you get it or not. This is a great way to test your fitness in all sorts of ways. Don’t miss this day and don’t be discouraged if you know you can’t get it. Come in and try it. You never know, you might surprise yourself.

Skill Tests

Unbroken Pull Ups (30 Men/20 Women)

rest and recover

45- 20 in Box Jumps (completed in one minute)

rest and recover

5 reps Jerk (135/95lbs) Ears in front of arms in locked out overhead position. Push or Split.

rest and recover

L-Sit Hold (25 sec Men/15 sec Women)

rest and recover

Stretch and Foam Roll