Arenal Fitness http://www.arenalfitness.com Arenal (R-N-Nal) Fitness - Baltimore's CrossFit affiliate & personal training studio; 1-on-1, & small group for all ages and demographics. Mon, 06 Sep 2010 11:00:49 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Arenal Fitness http://74.220.215.55/~arenalfi/wp-content/uploads/2009/10/icon1.ico http://www.arenalfitness.com Arenal (R-N-Nal) Fitness - Baltimore's CrossFit affiliate & personal training studio; 1-on-1, & small group for all ages and demographics. Labor Day NEN WOD, 9/6/10 http://www.arenalfitness.com/?p=5119 http://www.arenalfitness.com/?p=5119#comments Mon, 06 Sep 2010 11:00:49 +0000 admin http://www.arenalfitness.com/?p=5119 It’s also Susan’s Birthday!!  So, in her honor:

“Susan”

5 Rounds

Run 200 meters

10 Squats

10 Push-ups

]]> http://www.arenalfitness.com/?feed=rss2&p=5119 0 NEN WOD Sunday, 9/5/10 http://www.arenalfitness.com/?p=5115 http://www.arenalfitness.com/?p=5115#comments Sun, 05 Sep 2010 11:00:07 +0000 admin http://www.arenalfitness.com/?p=5115 4 Rounds:

Run 400 meters

20 Burpees

]]> http://www.arenalfitness.com/?feed=rss2&p=5115 0 WOD Thursday, 9/2/10 http://www.arenalfitness.com/?p=5066 http://www.arenalfitness.com/?p=5066#comments Fri, 03 Sep 2010 13:29:36 +0000 admin http://www.arenalfitness.com/?p=5066 WOW!!!  What a WOD?!?!  We swear, we did not make this up and we did it before we had our CFitters do it today.  Let’s just say that it is interesting.  Something a bit different and challenging.  It impacts the cardio training more than you think it would when looking at it on the board.  GREAT JOB EVERYONE!!!  See, this is what happens after 2 straight days of strength.  :)

10 Wall Ball, 20#/14# before each round of:
10-9-8-7-6-5-4-3-2-1 Pull Ups
then 800m
15 Double Unders before each round of:
10-9-8-7-6-5-4-3-2-1 Push Ups

WOD Postings 9/2/10 IMG_2100 IMG_2097 IMG_2096 Jennie's 1st WOD - push ups on her knuckles, pretty impressive IMG_2084 beautiful arch in her kip IMG_2293 121_0032 121_0029

]]> http://www.arenalfitness.com/?feed=rss2&p=5066 0 Basics Graduation, AGAIN!!! http://www.arenalfitness.com/?p=5090 http://www.arenalfitness.com/?p=5090#comments Fri, 03 Sep 2010 13:19:27 +0000 admin http://www.arenalfitness.com/?p=5090 Congratulations to both Summer and Nicci on their peak performance during their CF Basics graduation WOD!!!  They both did a great job and are awesome CFitters.  Looking forward to having them in the group classes.

IMG_2257 IMG_2259 IMG_2263 IMG_2264 Summer IMG_2102 IMG_2103 IMG_2105 IMG_2107 Nicci ]]> http://www.arenalfitness.com/?feed=rss2&p=5090 0 WOD Wednesday 9/1/10 http://www.arenalfitness.com/?p=5029 http://www.arenalfitness.com/?p=5029#comments Thu, 02 Sep 2010 21:18:51 +0000 admin http://www.arenalfitness.com/?p=5029 2 strength days in a row…our CFitters were shocked, “THAT NEVER HAPPENS!!”

We have to keep everyone on their toes.  There are always surprises at Arenal Fitness.  You never know what to expect.  Or we should say, expect the unexpected.

Great posts and PRs today. WAY TO GO!!!

Weighted pull-ups 1-1-1-1-1-1-1 reps

Bonus WOD:
Tabata Bottom to Bottom Squats
Run 800 meters

Some people asked, “What is Bottom to Bottom?”  They know what Tabata is…20 seconds of work, 10 seconds of rest for 4 minutes.  Bottom to Bottom Tabata Squats is where you have to rest in the down/squat position during the 10 seconds of rest.  So technically, there is no rest for 4 minutes.

IMG_2291 IMG_2278 IMG_2272 IMG_2271 IMG_2235 IMG_2236 IMG_2238 IMG_2250 IMG_2254 IMG_2280 IMG_2290 IMG_2252

]]> http://www.arenalfitness.com/?feed=rss2&p=5029 0 WOD Tuesday, 8/31/10 http://www.arenalfitness.com/?p=5027 http://www.arenalfitness.com/?p=5027#comments Wed, 01 Sep 2010 15:40:04 +0000 admin http://www.arenalfitness.com/?p=5027 Wow!! Usually only 1 rep, 7 sets come up on a strength day.  NOT TODAY!!!  We asked our CFitters to do 3 reps, 7 sets.  And THEY DID IT!!! With a lot of new PR’s making the board.  So much so, that it took 3 whiteboards to capture all of the info.

Push press 3-3-3-3-3-3-3 reps

Bonus WOD:

3 rounds for time:

50 feet walking lunges

15 KBS (kettlebell swings) 55/35lb.

15 sit ups

IMG_2170 IMG_2179 IMG_2181 IMG_2183 IMG_2192 IMG_2206 KBS bottom position & GHD sit up top position KBS hip drive/extenstion & GHD sit up extension Whiteboard posts #1 IMG_2220 IMG_2222 IMG_2223 Whiteboard Posts #2 IMG_2228 Whiteboard Posts #3

]]> http://www.arenalfitness.com/?feed=rss2&p=5027 0 Basics Graduation http://www.arenalfitness.com/?p=5039 http://www.arenalfitness.com/?p=5039#comments Tue, 31 Aug 2010 19:49:42 +0000 admin http://www.arenalfitness.com/?p=5039 Check this out…Dena graduated from Basics on Monday and was back in on Tuesday for her first WOD!!!  Great recovery, wouldn’t you say?  :)

Congratulations Dena!!!  Can’t wait to have your spirit in class.

IMG_2115 IMG_2116 IMG_2117 IMG_2119 IMG_2120 IMG_2121 ]]> http://www.arenalfitness.com/?feed=rss2&p=5039 0 WOD Monday, 8/30/10 http://www.arenalfitness.com/?p=5008 http://www.arenalfitness.com/?p=5008#comments Tue, 31 Aug 2010 19:40:48 +0000 admin http://www.arenalfitness.com/?p=5008 This WOD is called “Nasty Girls” and boy was it NASTY!!!  Yet, the CrossFit program is all about scalability.  With that being said, everyone challenged themselves and successfully completed this WOD.

This is another named WOD to post on our Wall Of Pain.

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

IMG_2167 HPC (hang Power Clean) triple extension HPC - catch after the triple extension IMG_2145 IMG_2133 IMG_2113 IMG_2166 IMG_2163

]]> http://www.arenalfitness.com/?feed=rss2&p=5008 0 WOD Saturday, 8/28/10 http://www.arenalfitness.com/?p=5006 http://www.arenalfitness.com/?p=5006#comments Mon, 30 Aug 2010 14:58:07 +0000 admin http://www.arenalfitness.com/?p=5006 3 exercises, simple as that…

For Time:
21 Wall Balls 20/14lbs
21 Abmat Sit-ups
200 meter run
18 Wall Balls
18 Abmat Sit-ups
200 meter run
15 Wall Balls
15 Abmat Sit-ups
200 meter run
12 Wall Balls
12 Abmat Sit-ups
200 meter run
9 Wall Balls
9 Abmat Sit-ups
200 meter run
6 Wall Balls
6 Abmat Sit-ups
200 meter run
3 Wall Balls
3 Abmat Sit-ups
200 meter run

IMG_2084 Wall Ball sit ups 200 meter run

]]> http://www.arenalfitness.com/?feed=rss2&p=5006 0 NEN WOD for Sunday, 8/29/10 http://www.arenalfitness.com/?p=4985 http://www.arenalfitness.com/?p=4985#comments Sun, 29 Aug 2010 11:00:24 +0000 admin http://www.arenalfitness.com/?p=4985 Get outside and run a 5K!!

]]> http://www.arenalfitness.com/?feed=rss2&p=4985 0