Sprints
Too Much of Only One Thing, Too Soon?
Check out this article below from the CrossFit Journal that looks into the damage caused to our young athletes who are filtered into sports specific training at too early an age. I’ve always been a proponent of having my kids play a wide variety of sports and introduce them to a wide variety of outdoor [...]
Sneak Peek
Today’s Schedule 9:00 am- On-Ramp 10:00, 11:00 am- Regular Group Classes Get your team WOD on or come and cheer on those athletes who still need to test 12.5 (or do both!). Bring some beer, we might have dranked some last night. And after we did that we went and checked out our new [...]
Team Tank Top!
**REMINDER** There will be no regular group classes on Saturday as we will be closed for the SacTown Throwdown. On-Ramp participants will meet at 9:00 am. The 3rd annual SacTown Throwdown is this weekend at the Placer County Fairgrounds. ARCFit will be sending three teams to compete and we’d love to have a huge support [...]
The Sidewinder
Today’s WOD Workout A: Spend 30 minutes working on rope climbs, muscle-ups or handstand walks Then: 5 x 200m sprint run (rest 2 minutes between rounds) Optional: 400m Farmer’s Carry Workout B: Back Squat: 3-3-3-3-3-3 Then: “Annie” 50-40-30-20-10 Double-Unders Sit-Ups You “B” people might want to try this stretch before tackling those heavy squats: The Russian [...]
What’s That Smell?
Today’s WOD Workout A: Spend 20 minutes working on a skill or weakness Then: Death by 10m Sprints* *You will sprint 10 meters in the first minute. In the second minute you will sprint down 10 meters, touch the line, than sprint 10 meters back. You will continue in this fashion until you are unable [...]
Today’s WOD
Bench Press: 30 reps @ bodyweight (m)/65% of bodyweight (w) in as few sets as possible. Rest as needed between sets. Then 5 Rounds for Time: 100 m sprint 5 HSPU 10 pull-ups 15 box jumps (24/20) Optional: 10 wall balls on the minute for 10 minutes (20/14) Got ‘Fat Genes’? You Can Still Lose [...]
Holly is our AOTM for December!
I remember when Gy told me that she had a couple of friends that were going to come in for the intro workout and check the place out. I wasn’t sure if one of those friends (Holly) would be back after that first day. Now almost 10 months later, she is being recognized as our [...]
WOD for a Hero
Today’s WOD: Bench Press 5-3-1-5-3-1 then: 3 Rounds for time 25 Double-unders 25 Floor release push-ups 60 M Sprint, in 10 M increments (Both feet must pass over the line and hand must touch the ground) ************************************************** Save the date! On Saturday, December 17th 2011, at 9am, CrossFit Solano will hold its 1st Annual Capoot Memorial Fitness [...]
Kiss the Bar
Today’s WOD: Spend 20 minutes practicing your snatch technique (pvc, barbell or light weight). Work your progressions and practice going from the hang vs. from the floor.* Then: 400 m farmer’s carry (53/35) rest 5 minutes 50 m sprint x 10 on the minute for 10 minutes *2-Position Power Snatch from Greg Everett of Catalyst Athletics. [...]
Today’s WOD
Saturday Class Hours 9:00 am, 10:00 am- Group Classes 11:00 am- On-Ramp Today’s Team WOD In team’s of two complete the following for time: Plank hold/50 double-unders Plank hold/40 squats Plank hold/30 kb swings (53/35) Plank hold/20 burpees Plank hold/200m sprint One partner will be in the plank hold while the other does 50 du’s. [...]
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