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. Fri, 18 May 2012 12:36:06 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 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. WODs for Wednesday 5/16/12 http://www.arenalfitness.com/2012/05/17/wods-for-wednesday-51612/ http://www.arenalfitness.com/2012/05/17/wods-for-wednesday-51612/#comments Thu, 17 May 2012 17:06:03 +0000 admin http://www.arenalfitness.com/?p=22995 Some things to think about when breaking down the Clean:

When a workout asks for Cleans. It involves pulling from the ground, and receiving in a squat below parallel.
* if you have a horrible horrible deadlift, but a good front squat, perhaps you should try hang squat cleans until you have fixed your deadlift
* if you have a terrible front squat, but a good deadlift, perhaps you should try power cleans, and work on your front squat
* if your deadlift and front squat stink then perhaps you should do hang power cleans and work on the other skills independently

KB Class WOD:
3 Rounds

25 KB Sumo Deadlift high pull
25 KB front squat
200m run

CF Class WOD:
Clean 3-3-3-3-3-3-3 reps

BONUS WOD:

With a partner complete as many rounds as possible in 10 mins of:
40 Double Unders
Partner A completes 40 double unders while partner B holds a plank. Once they get to 40 DUs, partners switch places. Sub tuck jumps with Double Unders

P1230392 P1230394 P1230396 P1230402 P1230403 P1230406 P1230410 P1230417 P1230419 P1230420 P1230422 P1230425 KB Class Postings 5/16/12 CF Class Postings 5/26/12 ]]> http://www.arenalfitness.com/2012/05/17/wods-for-wednesday-51612/feed/ 0 Arenal Fitness meets CrossFit Aspen!! http://www.arenalfitness.com/2012/05/16/arenal-fitness-meets-crossfit-aspen/ http://www.arenalfitness.com/2012/05/16/arenal-fitness-meets-crossfit-aspen/#comments Wed, 16 May 2012 12:57:11 +0000 admin http://www.arenalfitness.com/?p=23054 It’s not just about what happens in your own Box in the CrossFit world.  It’s about reaching out to the community and connecting with other boxes around the world.

Lauren,

Thanks for the excellent Tees!  We hit the 21s (Power Clean & Press, Power Snatch, Power Clean & Push Jerk) and sweated them right up!  Trainer’s delight!

Rock on Arenal Fitness!  Rock on Aspen CrossFit!

Best, Erik and Clay

www.aspencrossfit.com
http://www.facebook.com/AspenCrossFit

 

]]> http://www.arenalfitness.com/2012/05/16/arenal-fitness-meets-crossfit-aspen/feed/ 0 WODs for Tuesday 5/15/12 http://www.arenalfitness.com/2012/05/16/wods-for-tuesday-51412/ http://www.arenalfitness.com/2012/05/16/wods-for-tuesday-51412/#comments Wed, 16 May 2012 12:48:57 +0000 admin http://www.arenalfitness.com/?p=22993 Our CFitters suddenly became 7 feet wide when they started doing walking lunges with a barbell over head.  Sometimes going with a bumper plate could be safer.  :)

How methodical or should we say the KBellers are?  Figure 8 movements finished them off after they burned off all of their energy on cleans and squats.

CF Class WOD:
Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees

KB Class WOD:
Kettlebell Tabata:

Power Swings
KB cleans (alternating)
KB Goblet Squats
KB Figure 8′s

P1230334 P1230336 P1230344 P1230345 P1230353 P1230356 P1230362 P1230365 Beautiful extension jump at the end of each burpee!!! "I'm Susa. They call me Super Instructor." It's all about Murph's guns!! ...and again!! P1230381 KB Class Postings 5/15/12 CF Class Postings 5/15/12 ]]> http://www.arenalfitness.com/2012/05/16/wods-for-tuesday-51412/feed/ 0 WODs for Monday, 5/14/12 http://www.arenalfitness.com/2012/05/15/wods-for-monday-51412/ http://www.arenalfitness.com/2012/05/15/wods-for-monday-51412/#comments Tue, 15 May 2012 15:19:33 +0000 admin http://www.arenalfitness.com/?p=22872 A 3-parter for the CFitters…starting off with strength and finishing with a metcon called “Shaker” not to be confused with Shake Weights.  :)

OMG was the KBellers core on fire today!!!  Methodical TGU followed by double unders or tuck jumps.  Not as easy as single under.  Much more abdominal power and strength involved.

KB Class WOD:
As many rounds as possible in 15 mins of:
3 Turkish Get-Ups (alternate sides each round)
30 Double Unders (sub with Tuck Jumps or 3:1 Singles)

CF Class WOD:
1A. Back Squat
5 x 5
Between sets, do 1B

1B. Max Rep Push-Ups
Take as much time as needed between sets

2. ” Shaker “
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

P1230233 P1230236 P1230237 P1230238 P1230241 P1230242 P1230246 P1230250 P1230253 P1230263 P1230268 P1230272 P1230277 P1230278 P1230280 P1230282 P1230283 P1230284 P1230292 P1230293 30" box...piece of cake P1230296 "Who needs Kindergarten?" Never too early to start Toes To Bar. P1230300 P1230313 P1230324 P1230327 CF Class Postings 5/14/12 KB Class Postings 5/14/12 ]]> http://www.arenalfitness.com/2012/05/15/wods-for-monday-51412/feed/ 0 CrossFit Striking http://www.arenalfitness.com/2012/05/15/crossfit-striking/ http://www.arenalfitness.com/2012/05/15/crossfit-striking/#comments Tue, 15 May 2012 13:27:20 +0000 admin http://www.arenalfitness.com/?p=22865 Today was a special day for CrossFit Striking.  On a first come first serve basis a group of 10 CFitters were given the opportunity to experience CrossFit Striking to see what it is all about and how striking or self defense movements mix together all in one workout.  Just ask any of them…THEY LOVED IT!!!!

CrossFit Striking class can be enjoyed every Saturday at 9:30am.  Contact Chris Day, cday@arenalfitness.com, for more information.

Circle of Survival Drill

9 min AMRAP
7 Wall Balls
5 Burpee Beatdowns
3 KB Swings (+10-15lbs YOUR “Helen” weight)
1 Tire Flip

rest 30s

Tabata Mobile Combos (1-2)

P1230079 P1230080 P1230081 P1230082 P1230083 P1230084 P1230086 P1230088 P1230093 P1230095 P1230096 P1230097 P1230098 P1230100 P1230102 P1230103 P1230106 P1230108 P1230109 P1230112 P1230113 P1230114 P1230115 P1230117 P1230118 P1230121 P1230123 P1230127 P1230130 P1230131 P1230136 P1230138 P1230141 P1230145 P1230159 P1230160 P1230162 P1230163 P1230169 P1230171 CF Striking WOD Postings 5/12/12 ]]> http://www.arenalfitness.com/2012/05/15/crossfit-striking/feed/ 0 WODs for Saturday 5/12/12 http://www.arenalfitness.com/2012/05/15/wods-for-saturday-51212/ http://www.arenalfitness.com/2012/05/15/wods-for-saturday-51212/#comments Tue, 15 May 2012 13:19:01 +0000 admin http://www.arenalfitness.com/?p=22870 Pistols are always a challenge.  Try keeping your balance while doing a one-legged squat with your opposite leg extended out in front of you.  There are always ways to scale to meet your fitness level, range of motion, and personal goals all while pushing yourself to do movements or exercises you never thought you could do.

CF Class WOD:
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

KB Class WOD:
12 MIN AMRAP

7 Pull-ups
3/3 Pistols
3/3 Clean to Press

P1230053 P1230059 P1230061 P1230062 P1230063 P1230067 P1230068 P1230073 P1230074 P1230181 P1230182 P1230185 P1230189 P1230197 P1230200 P1230203 P1230205 P1230206 P1230209 P1230211 P1230212 P1230213 P1230214 KB Class Postings 5/12/12 CF Class Postings 5/12/12 ]]> http://www.arenalfitness.com/2012/05/15/wods-for-saturday-51212/feed/ 0 Memorial Day Murph & Paleo Challenge Finale http://www.arenalfitness.com/2012/05/13/memorial-day-murph-paleo-challenge-finale/ http://www.arenalfitness.com/2012/05/13/memorial-day-murph-paleo-challenge-finale/#comments Mon, 14 May 2012 01:42:25 +0000 Paleo Challenge http://www.arenalfitness.com/?p=22951 First and most importantly…mark your calendars now for the Memorial Day Murph/Paleo Challenge Finale.

 

Sunday May 27th

9am – 12pm

3,2,1 GO! WILL DROP PROMPTLY AT 9:30…BE READY!

 

While not mandatory, it is STRONGLY encouraged for you to register with Memorial Day Murph for this event.  You support a great man and a great charity and get a wicked looking shirt.

 

Also, we will be having a post Murph pot luck for you to showcase your paleo (or non-paleo) cooking prowess.  During the potluck, the winners of the Paleo Challenge will be announced and prizes distributed!

Prizes will be awarded to 1st, 2nd, 3rd, and biggest Murph improvement.  The LEAST valuable prize package is still worth $75 so keep fighting the good fight folks.

 

Last but not least in order to be in the running for the prizes you MUST have reported your final week’s points by Saturday the 26th AND Murph must be completed on or prior to the Memorial Day Murph event at Arenal!!!

]]> http://www.arenalfitness.com/2012/05/13/memorial-day-murph-paleo-challenge-finale/feed/ 0 NEN WOD for Sunday, 5/13/12 http://www.arenalfitness.com/2012/05/13/nen-wod-for-sunday-51312/ http://www.arenalfitness.com/2012/05/13/nen-wod-for-sunday-51312/#comments Sun, 13 May 2012 09:00:08 +0000 admin http://www.arenalfitness.com/?p=22861 Happy Mother’s Day!

Warm-Up: 2 Rounds

30 Jumping Jacks

20 Squat Thrusters

10 Push-Ups

5 Rounds: “MOM”

13 Mountain Climbers – each leg = 1/2 rep

13 dOuble Unders – sub with Tuck Jumps

13 SuperwoMan rocks (AKA Superman Rocks http://gymnasticswod.com/content/superman-rock)

]]> http://www.arenalfitness.com/2012/05/13/nen-wod-for-sunday-51312/feed/ 0 Festivus Games http://www.arenalfitness.com/2012/05/12/festivus-games/ http://www.arenalfitness.com/2012/05/12/festivus-games/#comments Sat, 12 May 2012 20:17:40 +0000 admin http://www.arenalfitness.com/?p=22811 Have you wanted to participate in a CrossFit competition but are not yet doing Rx’d WODs?

Then calling all novice and intermediate CrossFitters to sign up for the Festivus Games!!  Festivus for the Rest-Of-Us who want a less intimidating environment for a CrossFit competition!!!

The games will be held on August 4, 2012 hosted by Arenal Fitnessor better known in the CrossFit world, CrossFit Arenal.

You might ask what qualifies you for these different levels? Click here for the official Divisions.At Arenal Fitness we are going to put a different spin on it to try to incorporate the various levels of CFitters out there.

If you currently do most of your weekly WODs Rx’d or even some at the Pack level, you should register as an Intermediate.  If you scale all of your weekly WODs in some fashion or another, you should register as a Novice.  Since there is not an official Masters Division, anyone who is 45 years have the option to register as a Novice.

What else to expect to see at event day:

  • * gift bags
  • * raffles
  • * vendors – gear, food, and more
  • * orthopedic evaluations from OrthoMaryland
  • * 2 Paleo-Friendly food buffets throughout the day from California Tortilla
  • * and much much more….

Click here to register for a fun and exciting day!!

Become a sponsor -  Festivus Games 2012 sponsorships

Print and Post -   Festivus Games Flier

 

]]> http://www.arenalfitness.com/2012/05/12/festivus-games/feed/ 0 WODs for Friday 5/11/12 http://www.arenalfitness.com/2012/05/12/wods-for-friday-51112/ http://www.arenalfitness.com/2012/05/12/wods-for-friday-51112/#comments Sat, 12 May 2012 20:14:34 +0000 admin http://www.arenalfitness.com/?p=22832 CplRyanMcGhee_th.jpg

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

CF Class WOD:

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

KB Class WOD:

6 Rounds:

5/5 snatch
100 meter sprint
10 Hand Release push-ups

P1220986 P1220989 P1220990 P1220993 P1220996 P1230003 P1230010 P1230016 P1230024 P1230025 P1230028 P1230032 P1230035 P1230038 P1230039 P1230041 P1230042 P1230043 P1230044 P1230046 P1230047 Impressive!! Would a pen and paper be just as impressive? :) Great job!!! Lots of rounds that puts our cleaning crew to the test when trying to mop the chalk off the floor. :) CF Class Postings 5/11/12 ]]> http://www.arenalfitness.com/2012/05/12/wods-for-friday-51112/feed/ 0