Blade's body gets contorted during a wall-walk

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 Baby Maker: The Best Hip Stretch You’ve Never Heard Of

Oh that's just some of the morning crew putting on their weightlifting shoes.

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 to complete the required number of 10m sprints in one minute. A really good time!

Workout B:

Front Squat: 3 x 8

Death by 10m Sprints (see above)

Optional: 400m Farmer’s carry (53/35)

18 Tips for Improving Food Discipline | The Primal Parent

Ryan R. and the power snatch

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 Weight : Discovery News

Holly repping out some push-ups

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 December AOTM.

Like all of our previous award winners, Holly brings a great attitude into the box.  The strides she has made since early in the year have been dramatic!  In addition to gaining some serious strength and leaning out, Holly has got on the Paleo train and the results are obvious (how does 80 lbs lost in the past year sound?)!  Next time you see Holly give her a big high 5 and congratulate her on the well earned AOTM award!

Oops, I almost forgot to mention that Holly is also an internet blogging sensation.  Follow her musings on life, Garrett and the awesomeness that is ARCFit here:  www.hollywouldifshecould.net

Today’s WOD:

10 Rope Climbs or 10 Muscle ups*

*If ten repetitions are not possible, spend approximately 15 minutes on progressions.

In 4 minutes, complete the following*:

200m Sprint
AMRAP
5 Thrusters (95/65)
10 Box Jumps (20/16)

*With 4 minutes on the clock, sprint 200m. With the remaining time, complete as many rounds of thrusters/box jumps as possible. Rest 2 minutes in between rounds.  Complete 3 rounds total.

The start of a new month also means a new skills challenge. First off, congrats to Shannon (6:00!) and Justin(1:41)) for winning the old school wall sit challenge. For December the skill challenge will be max overhead bumper plate hold (45/25). Arms need to be locked out overhead with the plate to start, once the arm bends the clock is stopped. To the winners goes the coffee, just ask Shannon and Justin (pick up your gift cards at the front desk).

Only one more day until the ARCFit Holiday party and this is the quote I just heard from Kat: “No one is passing out in our guest bedroom again, they’ll have to take care of themselves this year”. Not looking too good for you Ant…

Officer James Capoot, Vallejo PDToday'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 Challenge.  Officer Capoot, a 19 year veteran of the Vallejo Police Department, was killed in the line of duty while in pursuit of a bank robber on 11/18/2011.  Proceeds from this event will go directly towards the Officer Capoot Memorial Fund.  This is planned as a team WOD.  More details to follow.
Vallejo community mourns death of Officer James Capoot …

Klappy on his way to a new split jerk PR

Cole gets up close and personal with her barbell during bar facing burpees.

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.

Here’s more snatch teachings courtesy of CrossFit.com:

Nick Hawkes Snatch Training Pt Ia, Coach Burgener (CFJ Preview)[wmv][mov] » Jul 21 08
Nick Hawkes Snatch Training Pt Ib, Coach Burgener (CFJ Preview)[wmv][mov] » Aug 27 08
Nick Hawkes Snatch Training Pt IIa, Coach Burgener (CFJ Preview)[wmv][mov] » Aug 31 08

The camera can't keep up with the 6 am class during sprint rows.

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. Once completed, the teammates will switch positions. This will continue down the ladder until each person has finished the 200m sprint. If the person doing the plank hold has to rest, their teammate must also stop doing work. A 5 wall ball penalty will be assessed to the team EACH time the person in the plank hold has to hit the floor. The wall ball penalty will be completed as a team (not individually) at the conclusion of the 200m sprint. 3, 2, 1…get some!

Runner Steve goes all Rocky Balboa on us!

Today’s WOD

Overhead Squats

3 attempts, max reps overhead squats @ bodyweight (scale= 3 attempts @ 95/65)

rest 5 minutes

3 rounds for time:

100 m sprint
5 renegade push-ups (35/25)
10 db power cleans
15 db push press
100 m db farmers carry

Optional:

100 ghd sit-ups

Not only is T convalescing a surgically repaired ankle, but Runner Steve is coming off of biceps tendon surgery.  Is that slowing down our endurance athlete extraordinaire?  Of course not! Just as B-Rock overcame his dodgeball induced hang nail, RS is forging on with his one good arm.  We expect nothing less from a former AOTM!

Time for a shopping WOD

Todays WOD:

Shoulder Press

3 x 3

Push Press

3 x 3

Push Jerk

3 x 3

Rest 5 Minutes then

Sprints

10 x 50m *

*with a running clock, sprint at the beginning of every minute, rest with whatever time is remaining of the minute.

Optional

400m (around the building) Kettlebell Farmers Carry (53/35).  To be completed before the sprints

***************************************

So Gina had to change out of her coaching attire into some regular clothes in order to shoot off to her other job.  However, she just couldn’t help but demo one more med ball clean on her way out the door.  Mistake.  Big mistake!  I guess these True Religion jeans are really expensive or something…

The ARCFit camping trip is set for the weekend of 9/9-9/11 at Fallen Leaf Lake near the south shore of Lake Tahoe.  Karry has reserved four sites (#’s 108, 111, 125 and 127) for those two nights.  Come both nights or just one.  Bring all of your camping gear (tent, sleeping bags, etc.) and definitely a bike if you have one.  According to Karry, the crew will be visiting the “Beacon” bar and grill Saturday night (and possibly Friday too!), which is located right on the shores of Tahoe.  They have great food and drinks and usually a live band.  Sun, swim, games (rings anybody?), drinks and ARCFit friends…it’s going to be a blast.  Post to comments if you plan on attending.  More information on the campground and directions can be found here:  www.reserveamerica.com (type in Fallen Leaf Lake for the park name).

6 pm was a flurry of activity.

Team Top Guns- Vanessa, Ryan, Cole and Brock. 2011 ARCFit Ass Whoopin' WOD-a-Thon champions!

Today’s WOD:

Back Squat

5 x 3

Ret 5 Minutes

Then

In 2 minutes

Sprint 200m

With the remainder of the time complete as many Wall Balls (20/14) as possible.

Repeat for 4 rounds, rest 2 minutes between rounds

Record total reps for score.

Optional

3 rounds at your own pace

25 GHD Sit-ups

25 Back Extensions

Well the first ARCFit 80′s Ass Whoopin’ WOD-a-Thon is in the books (did you see that trophy?).  So…what’s next?  First off, get your butt signed up for Fight Gone Bad 6 which is set for Saturday, September 17th.  Once again ARCFit will be hosting and for a $25 donation you can come down and get your butt kicked for a good cause (Wounded Warrior Foundation, Livestrong, etc)!  Friends and family are also welcome as we well, the workout will be scaled to fit anyone’s fitness level.  And you know we will have the BBQ firing and brew on ice.  So click the link on this page and get signed up already!

I’m curious to get feedback on those of you who experienced your first CrossFit style “competition” last Saturday.  What were your thoughts heading into the event?  How do you think you performed?  Are you hungry for more or is it going to be a one and done?  Hopefully it’s the former!  Post your thoughts to comments.