Rowing
Score Your Deal
Happy Presidents Day! Normal class schedule today at the box so come in and get fit. Water’s a dollar, the beer is free. Double true on holidays. Christian locked himself in the Tahoe wilderness with no wifi so I’m taking over the blog today and pimping a new program I developed for helping gym owners [...]
Perceptions
Today’s WOD Workout A: Deadlift: 5-3-1 (max reps) Then: 7 Rounds for Time 1 Rope Climb 10 Wall Balls (20/14) 15 KB Swings (53/35) 20 Double-Unders Workout B: 2 Rounds for Time 400m Row 40 Overhead Walking Lunges (45/25) 30 Sit-Ups 200m Run 20 Box Jumps (20/16) 10 Burpees 100 Jump Rope Man suffers heart [...]
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 [...]
What a Weekend!
The ARCFit Masters team showed up to the Placer County Fairgrounds yesterday for the SacTown Throwdown in 4th place. We proceeded to finish 3rd in the 400m police car pull (despite our driver keeping the brake on at the beginning!) and 3rd in the relay-style chipper. Unfortunately, we had too many points to overcome from [...]
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 [...]
Fly Your Colors
Rest Day* *At least it’s supposed to be but Coach Ryan is going to run a “Super Bowl Gone Bad” WOD from 11:00-12:30ish. This will help ease your guilt over the nacho bar and beer consumption! In FGB style: DB Thrusters (45/25) Box Jumps (20) Push-Ups Double-Unders Row (Calories)
Regional Dates Announced
Today’s WOD Workout A: Deadlift: Spend 20 minutes finding your 1 rep max Then: “Randy” 75 Power Snatches (75/55) Workout B: 5 Rounds (not timed) Max Pull-Up static hold Max Handstand hold Max Superman plank hold *rest as needed between rounds. Don’t have a handstand yet? Grab a bumper plate and lock it out overhead [...]
Today’s WOD
Workout A Back Squat: Spend 20 minutes working toward a 1 RM Then: 15-12-9 Front Squat (95/65-from the ground) Box Jumps (24/20) Strict Pull-Up Workout B AMRAP in 23 minutes 50 Double-Unders/350 m row (alternate every round) 10 Wall Balls (20/14) 10 KB Swings (53/35) 15 Ground Release Push-Ups 20 Sit-Ups 20 Mountain Climbers This [...]
The Clothes Definitely Make the Man
Today’s WOD Workout A: Deadlift: 5-3-1 (max reps) Then: AMRAP in 10 minutes 1 Power Snatch (95/65) 1 Lateral Burpees 2 Power Snatch 2 Lateral Burpees Continue up the ladder until the 10 minutes is up Workout B: 2 Rounds for Time 20 Calorie Row 30 (15 each) One arm Dumbbell Snatch (35/25) 40 Push-Ups [...]
Jason M. is our AOTM for January!
Workout A Power Clean: 2-2-2-1-1-1 Then: AMRAP in 8 minutes 5 Power Snatches (115/75) 10 Sit-Ups Optional: 100m overhead walking lunges (45/25) Workout B For Time: 1000m row 21-15-9 Wall Balls (20/14) Burpees Toes to Bars 500m row Optional: 100m overhead walking lunges (45/25) Please join me in congratulating Jason M. for being this month’s [...]
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