WOD
Back to Work Intern!
Only kidding of course. Matthew the Intern has been a valuable addition to the ARCFit team over the past few months. He has a solid work ethic and is a really good people person. A former running back and decathlete at Sacramento State, this was Matt’s first exposure to CrossFit and I think he likes [...]
ARCFit Out and About
The fam and I are spending a few days in beautiful Yosemite. Lots of hiking and amazing scenery (and shorter posts)! Mesh has the programming reigns for this month. Welcome to your week… Today’s WOD Workout A: Push Press: 5-5-5-5-5 Front Squat: 5-5-5 Back Squat: 5-5-5 Then: Row 2k Workout B: Skill: 40 kb snatches [...]
Rest Day
Enjoy the nice weather, we’ll see everyone tomorrow!
A Good Idea Gone Bad
Big props to Cole who put together a unique and challenging AOTM “Zombie” WOD yesterday. She set the bar extra high by organizing her own post-WOD barbecue and included some Paleo friendly treats! Well done girl! Even bigger things are expected from the next AOTM! Unfortunately, the buy-in for her WOD was to grab something [...]
Will You Survive?
Straight from our April AOTM Cole… “Zombie Survival WOD” (because I CrossFit to survive the apocolypse!) Buy in: 400 m weighted run (grab something-ANYTHING! Sandbag, bumper plate, ammo box, just don’t be a pussy!) 4 rounds 2 rope climbs 10 wall muscle-ups (plant two hands on the wall, jump up and lock out the elbows) 20 [...]
Say Cheese
Today’s WOD Workout A: Weighted Pull-Ups: 3-3-3-3-3-3 Then: 5 rounds for time 200 m run 9 kb swings (70/53) 6 toes to bar 3 burpees Workout B: Skill: Spend 15 minutes working on the clean Hang Power Clean [wmv][mov] Then: 50 power cleans for time (115/75)* *at the top of every minute perform 5 burpees. [...]
Hurts So Good
Today’s WOD Program A: Snatch: Find a 1 RM Clean: Find a 1 RM This is a full squat snatch and full squat clean. Spend about 15 minutes on each movement. Then: Sprint Row* 500m 400m 300m 200m 100m *rest as long as each round takes Program B: Skill: Spend 15 minutes practicing turkish get-ups [...]
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 [...]
New Kids on the Block
Please extend the welcome mat to our graduates from the April On-Ramp course. Erin, Nate, Seth, Mike, Adrielle, Sammy and Payton all displayed positive attitudes and a great work ethic over the past 3 weeks of training. We are looking forward to watching you reach your goals in the near future! Today’s WOD Program A: [...]
Power of the Banana Clip
Skill: Spend 15 minutes familiarizing yourself with a piece of equipment that you’re apprehensive about (ghd, slosh pipe, rings, sand bag, stones, etc). Then: “Blade”* 4 Rounds for Time 21 Double-Unders 15 Pistols (each leg) 9 HSPU *This is in honor of our girl Ashley (aka Blade) who is headed south on Tuesday morning to [...]
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