CrossFit Endurance
Check out some pictures of the skill work from our CFE (CrossFit Endurance) sessions this week…
WODs for Wednesday 1/25/12
First “Diane”, now “Ryan”!! Got to be an equal opportunity CF Box. No sex discrimination at Arenal Fitness. Our CFitters can enjoy a CF Girl and Hero WOD all in the same week.
CF Class WOD:
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
KB Class WOD:
AMRAP in 12 minutes
5 KB Clean (L/R)
10 Wall Ball
15 Swing Release
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- Just when you thought you couldn’t make a burpee any harder…add a 1 foot jump at the end.
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- KB Class Postings 1/25/12
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- CF Class Postings 1/25/12
WODs for Tuesday 1/24/12
CrossFit is a strength and conditioning program.
Intensity is where we get the best adaption. Intensity is what sets us apart from other strength and conditioning programs. Intensity can be measured by our power output. Power is defined as force times distance divided by time and is written, P = F X D/ T.
You are the engine that provides the power.
Long slow workouts have a low power output. They are not intense.
Short, furiously paced workouts have a high power output. Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even. How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout.
Now its fine to occasionally move through one of the named WODs slowly at the required weight. But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST.
That my friends is a CrossFit workout as Rx’d.
Diane at 15 minutes has missed the point. Fran at 12 minutes with 95 pounds has missed the point. The posts should probably read “I did the required weight for this workout really, really slowly with little metabolic impact.”
Pursue discomfort. Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring. That’s where you will find the Girl as Rx’d.
Today we are doing Diane. Diane at a good clip is an under 6:00 workout. A great time is under 4:00. World class is under 2:00. Generally speaking, any 21-15-9 rep scheme should be done around the 10 minute mark until you get to Rx weight.
KB Class WOD:
For Time:
100m Run
15 Kettlebell Clean and Jerks (each arm)
100m Run
25 American Kettlebell Swings
100m Run
40 KB H2H Swings
100m Run
15 Kettlebell Snatches (each arm)
CF Class WOD:
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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- Now this is a perfect 90-degree pike position for HSPU!!! AWESOME!!!
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- We changed (upped it to 135) Konya’s weight in the middle of “Diane” and she nailed it!!!
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- Laura doesn’t give herself enough credit. She went up to 135lb in the middle of her WOD and did perfect deadlifts!!! WAY TO GO!!!
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- “Really?”
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- KB Class Postings 1/24/12
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- CF Class Postings 1/24/12
WODs for Monday 1/23/12
Gotta love the 2-parter WOD. Our KBellers sure did. 
Some nice triple extensions of the ankles, knees, and hips from our CFitters for their cleans. Just remember to land in that closed hip position NOT with your butt tucked under your torso. If you don’t know what we are talking about, JUST ASK US the next time you are in class.
KB Class WOD:
8 snatch, l
8 snatch, r
4 sets, you can rest between sets
but try to go unbroken every set
then,
Pull-ups 10-8-6-4-2
tire flips 1-1-1-1-1
CF Class WOD:
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Hip Extensions
Get Your Progenex Order In!
We are getting ready to place another Progenex bulk order. By ordering in bulk this qualifies us for discounted prices as well as free shipping. If you would like to place an order, please contact owners@arenalfitness.com by Wednesday, 2/1/12 at 12:00pm.
Click here for more information on PROGENEX.
Inov8 Bare-XF 210′s Are In!
Fleet Feet just received a shipment of this shoe in an assortment of sizes. Stop by Fleet Feet to check them out.
CF Basics Graduation
Saturday was a great day at Arenal Fitness with a lot of activity going on from our CF group classes, KB group classes, CrossFit Striking, CF and KB Basics, and finishing off with CF Basics graduations. Congratulations to Tonya and Lynsey on their graduation from CrossFit Basics!! What a great way to close out the day!! Spectacular!!!
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- Lynsey and Tonya
CF and KB Basics
Our next session of Basics started today. Check out Day 1 for our group as they learn squats, lifts, swings, rowing, and gymnastics/body weight movements.
CF Striking – Day 3
Day 3 and our Strikers are hitting bags, flipping tires, climbing ropes, and “STRIKING” all while having a BLAST!!!
WOD:
1000m row
2 rope climbs
20 combos
100m deadweight carry
10 combos
10 tire flip jump throughs
20 knees
10 burpees to stance
10 bag blitz
Contact Chris Day, cday@arenalfitness.com, for more information about how to get involved with CrossFit Striking!!
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- Striking WOD 1/21/12
WODs for Saturday 1/21/12
Just because you are not lifting weights doesn’t mean a body weight WOD won’t kick your @$$. Just think about how much you weigh? That is your weigh. Why add additional weight to you with bars, dumbbells, and plates all of the time. Most people can’t lift their own weight. Hummm…something to think about, huh?
KB Class WOD:
Every minute on the minute
2 swings minute 1
4 swings minute 2
6 swings minute 3
and up by 2 swings every minute
Until you can not complete the amount of swings in that minute
CF Class WOD:
For Time:
16 10m Run (shuttle)s
15 Double Unders
12 10m Run (shuttle)s
15 Box Jump 24″/20″
8 10m Run (shuttle)s
15 Double Unders
4 10 m Run (shuttle)s
15 Box Jump 24″/20″
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- KB Class WOD Postings 1/21/12
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- CF Class WOD Postings 1/21/12
