Spread Eagle
Power Clean 5×5
Rest 5 mins
Row 2000 meters
Run 1000 meters
Thaddeus in recovery mode.
The Southwest Regional qualifier for the CrossFit Games is being held on May 8-9 at UC Irvine. Both individuals and affiliate teams will vie for a spot at the CrossFit Games being held this year at the Home Depot Center in Carson, CA. Although we did not have any of our individual athletes qualify for Regionals, we are sending an Affiliate team down to shake things up at the home of the Anteaters. Only 4 men and 4 women will advance from the individual competition and 8 teams out of 70 from the affiliate event. I know it’s a hoof, but I encourage anyone with that weekend free to come down and check out the action. If that doesn’t quite fit the schedule, CrossFit.com will be streaming the Two-Day Live Webcast of the Southwest Regionals. And I’m sure our favorite techno-geek Josh will be hooking up some sort of gadgetry for the festivities as well. Announcement of the ARCFit team members coming soon…
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Diets high in added sugar raise heart disease risk – Los Angeles Times
Faces of FGB
4 rounds
Run 800 meters
2 minutes of Double Unders
Rest 1:30 between rounds
Score total number of double unders for the 4 rounds
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Here are a few of our athletes during or after “Fight Gone Bad” on Monday…
Angie
K-Fed fighting for another rep.
Heather D. showing some fight!
Machine Mike post-339 FGB!
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Too much sugar in carrots to consume on a regular basis? Maybe not. Read more from THE Whole 9 BLOG on this subject here: Repost: The Carrot Train to Crazytown
The Joint Was Jumping!
Clean 4 x 5
Finish with a 2000 meter row
The 9:00 am class throwing some barbells around
The box was booming the other day to the point that every barbell we have in the place was being used! Thanks to GyGy and guest Coach Chris P. for keeping things running smoothly (so much for your vacation Chris!).
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Frequently I harp on the benefits of taking fish oil and encourage all of our athletes to add this supplement to their daily intake. But figuring out how much fish oil to take can be a bit tricky. Until now! The Whole 9 website, in collaboration with Robb Wolf, have come up with an easy way to calculate how much Omega-3 you should be consuming based on your weight, the desired effect (health maintenance, injury recovery, etc), and the amount of EPA and DHA your bottle of fish oil contains. This thing is super easy to use and let’s you play with different combinations. Now it’s time to go buy some pharmaceutical grade fish oil because 50 pills a day is going to get old (and expensive) real fast! Check it out here: The Robb Wolf/Whole9 Fish Oil Calculator-CN
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 these team WODs are brutal it’s still a whole lotta fun!-CN
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Strength WOD
Push Jerk: 5 RM
CF WOD: Sprint and Back Pedal (run backwards)
7 rounds for time
1st rd-10 yd sprint and back-1 burpee
2nd rd-20 yd sprint and back-2 burpees
3rd rd-40 yd sprint and back- 4 burpees
4th rd-80 yd sprint and back- 8 burpees
5th rd-40 yd sprint and back-4 burpees
6th rd-20 yd sprint and back-2 burpees
7th rd-10 yd sprint and back-1 burpee
Done!
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Check out this article on the revival of the Atkins Diet with a few new twists, most notably the addition of fruit to the list of things that can be consumed on this diet. There are a lot of similarities with this nutrition plan and the Paleo diet. Low-carb Atkins diet, with a few changes, gets revival
Why CrossFit?
Strength WOD: Back Squat
5-5-3-3-5×1 @90% of 1RM
Rest 5 mins
CrossFit WOD: Tabata’s-20 seconds on 10 seconds rest for 8 intervals each exercise
Tabata Run
Tabata Bottom to Bottom Squats
Tabata Jump Rope
I recently asked several of our members the simple question of why they like CrossFit. Here is what they had to say…-CN
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More good news for coffee lovers! Drinking coffee is generally heart friendly, studies say
