Hello CrossFit.com WOD’s

Some of the winner's from this year's CrossFit Games

First of all, congrats to everyone who followed the last 3-week program we just completed.  We saw a lot of PR’s from everyone and most of you pushed yourselves further than what you normally do in the box.  Real proud of everyone!  The next 3 weeks I decided to change it up a bit and follow the CF Main Site WODs.  The main site follows a 3 on, 1 off routine.  Meaning 3 days of training and 1 day of rest.  Rest days will be random throughout this program and some of these days will fall during the work week and weekend.  Not to worry because when the mainsite calls for a rest day, I have programmed these rest days as “Skill Session” days.  You’re to come in and test on various movements at a prescribed weight, also endurance, agility, and more.  We’re obviously closed on Sunday’s so if a rest day falls on that day then treat it as a rest day.  Also, the main site WODs are hellish and hard but scaleable.  So if you look at the WOD and decide not to come in because it’s hard, then your cheating yourself.  If your going to cheat yourself then you might as well make it worthwhile by eating all the crap food you absolutely love and ruin the hard work you put in.  Wah wah wah…get in the box and push your fitness even further and make more PR’s.  After the 3 weeks of main site wods we are going to test in lifts and benchmark wods.  3-2-1… Aloha!

Fresh from the 2010 CrossFit Games, it’s “Helen” on steroids:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 pull-ups

Run 800 meters

42 Kettlebell swings

24 pull-ups

Run 400 meters

21 Kettlebell swings

12 pull-ups

Graham Holmberg 16:59 (men’s champion), Annie Thorisdottir 17:53 (women’s runner-up).

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If you missed the action this weekend, check out the archive footage of the 2010 CrossFit Games.  There were some amazing athletes showing off their ability to excel in the realm of the unknowing and unknowable.  I recommend watching it before coming in to the box for a little extra inspiration!-CN

Triple Extension!

Ankles, knees and hips are all in full extension as "Dubie" goes for a clean max.

In Teams of 4 complete the following:

100 Power Cleans (135/95)

100 Box Jumps (24″/20″)

100 Pull-Ups

100 SDLHP (95/65)

100 Burpees

At the same time: Row a 4 k

Complete the prescribed number of reps for the first exercise before moving on to the next. Only one person can be working at a time (not including the rower).  3, 2, 1…hurry up it’s hot out here!

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The free intro class is on today at 11:00 am!  Bring your friends/family in for a good time and some good sweat.

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CrossFit Games 2010 has begun.  Go here to follow all of the action The 2010 Games free webcast starts live at 10am PDT July 16th on live.crossfit.com.

Leaving Their Mark

Team WOD:

Hoover Ball Team Challenge and More

Workout will be posted on the whiteboard. Come and have fun!

Bear Crawls during a set of 100 pull-ups created quite a path in the gym yesterday.

The free Saturday intro class is on today at 11:00 am.  Bring a family member or friend in for some fun and some sweat!  Also, get with Josh Kla-Pow if you’re interested in competing in the most awesome ARCFit race designed for the most awesome elite badass ARCFit athletes who chew up WODs and spit them out with way better the awesome oversized jaws.  Check out the post above for more details.-CN

Watch the EXCITEMENT at ARCFit!!!

We had a face off yesterday at the gym.  Josh decided to call me out and do “Annie”-Double-Unders and Sit-ups. I accepted the challenge but I knew it was going to be close. Josh beat my last time by a second and got 6:41. He also can execute some unbelieveable double-unders (he didn’t break one up in the video) but his sit-ups are lacking. I’m the opposite, my double-unders suck but I can make up some ground in the sit-ups. We also had 2 judges counting our reps to make sure everything was legit. Thanks to Ant, Trev, Bomba and Riggs for coaching, timing,  and videoing the excitement. Anyways, watch for yourself and see an EPIC ENDING!

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Strength WOD:

Back Squat 5×3 @ 85% of 1 rep max

Rest 5 minutes

For Time

100 pull-ups

*Everytime you drop from the bar a penalty is counted, you must immediately Bear Crawl 40 yards.  Once the penalty is completed continue with the pull-ups.

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Still feasting on the fast food?  Check out these gut bomb meals from Mens Health online:  The worst fast-food meals

Teamwork Time

Dennis fights for lockout as Allen offers up some encouragement.

Usually reserved for our Saturday class, the team WOD emerges mid-week for the first time in quite a while.  Grab a partner and try to get through this ringer.  Teamwork and communication will be the key to posting a fast time.

Teams of 2 complete the following together for time (one exercise must be completed before moving onto the next):

75 Box jump, 24 inch box

75 Jumping pull-ups

75 Kettlebell swings, 1 pood

75 Steps Walking Lunge

75 Knees to elbows

75 Push press, 45 pounds

75 Back extensions

75 Wall ball shots, 20 pound ball

75 Burpees

75 Double unders

Congrats to our favorite ARCFit techno-geek Josh Kla-Pow, who nailed his first muscle-up last night.  Kudos to Chad for grabbing the video camera and capturing his epic feat!  Why he decided to grab the camera this time is anyone’s guess, seeing as Josh has been trying to get a muscle up for the past 14 MONTHS!!!  I don’t know what is more enjoyable in this video, the fact that Josh gets one or Da Ha-Y-N’s reaction…priceless!  Oh, and taking a shot at Mesh is pretty hilarious too!-CN