pull-ups
J-Smooth is Our March AOTM!
James Irvin, aka J-Smooth, is the ARCFit March Athlete of the Month! James is a quiet, unassuming, WOD killer! J-Smooth is just a good dude all around, always sticking around to offer encouragement to other athletes, never hesitating to help clean up equipment or assist others in reaching their goals. Lucky for us, James also [...]
The Next Iceland Annie? I Think Not!
Today’s WOD (A/B) Weighted Pull-Up*: 1-1-1-1-1-1-1 *Not quite there yet? Move up on a band, practice your kip, work some dead hangs, switch your grip around, etc. Optional: 3 Rounds 300m row 20 wall balls (20/14) 10 pull-ups Chris Spealler is crazy! ”Ode To Fran” – video [wmv] [mov] [HD mov]
Here They Come
Please welcome our next group of recently graduated On-Rampers! Joann, Courtney, Michael, Randall and Monte were a fun group to coach and we are looking forward to seeing them in the box rubbing elbows with our regulars. Make sure to introduce yourself and make them feel at home! Today’s WOD Workout A/B: “Deanna’s AOTM WOD”* [...]
Throwdown Highlights
Thanks again to everyone who came out and supported our teams at the SacTown Throwdown! The first workout for the CrossFit Open gets released today. We will be running these WODs on Thursday’s and Saturday’s. If you are a registered athlete, you will need to have one of the coaches judge your workout. Movement standards [...]
Butts and Bells
Today’s WOD In Team’s of 2, complete the following: Establish a max height box jump in 4 minutes Establish a thruster 3 rep max in 4 minutes Rest 1 minute Then AMRAP in 12 minutes: Run 200m 21 ground to overhead (45/25) 12 chest 2 bar pull-ups One person will start on the box jumps [...]
Clearing Up Any Confusion
Hello ARCFit peeps! I wanted to make sure that everyone had a clear understanding of what the CrossFit Open, which begins on February 22nd, entails. I’ve heard that some of you think that if you’re not going to be one of the top-3 male or female participants in the box, than there is no point [...]
Mainstream? You Bet.
Reebok tabs a well known NFL wide receiver in Chad Ochocinco to play opposite 2011 CrossFit Games Champ Iceland Annie in their “sport of fitness” commercial. Pretty crazy how far CrossFit has come in such a short time! Today’s WOD Workout A: Deadlift: 3-3-3 (max reps) Then: 10-8-6-4-2 Power Cleans (135/95) Burpee Pull-Ups Workout B: [...]
Sledding in the Rain
Today’s WOD Workout A: 30 Turkish Get Ups (53/35) 30 KB Snatches (53/35) Then: “Helen” 3 Rounds 400m Run 21 KB Swings (53/35) 12 Pull-Ups Workout B: Shoulder Press: 5-5-5-5-5 Then: In 3 minutes Row 250m Max rep shoulder to overhead (45/33) In 3 minutes Run 200m Max rep wall balls (20/14) In 3 minutes [...]
Some New Toys
Today’s WOD Workout A: Back Squat: 3-3-3 (max reps) Shoulder Press: 5 x 5* *immediately after each set perform a max rep effort of strict pull-ups Then: AMRAP in 9 minutes 5 Front Squats (135/95)* 10 Box Jumps (24/20) 20 Double-Unders *from the ground Workout B: “Penance” 200m Run 10 DB Thrusters 10 Pull-Ups 10 [...]
Deanna is our February AOTM!
Okay, so this one is long overdue! Please join me in congratulating Deanna for being named our February Athlete of the Month. Deanna, along with her husband Runner Steve, our just awesome people to have in our box! D came to us with a background in running but before long she had a pair of [...]
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