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. Wed, 22 Feb 2012 14:09:30 +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. Graduations!! http://www.arenalfitness.com/2012/02/21/graduations-2/ http://www.arenalfitness.com/2012/02/21/graduations-2/#comments Tue, 21 Feb 2012 18:24:00 +0000 admin http://www.arenalfitness.com/?p=19691 Congratulations to everyone who graduated from their Basics program this past weekend!!!  You all worked hard and supported each other throughout the entire process.  We are so proud of everything you accomplished and can’t wait to see you doing your thing in classes.

P1150364 P1150365 P1150366 P1150367 Justin & Amanda P1150371 P1150372 P1150373 P1150377 P1150381 P1150382 P1150385 P1150386 P1150389 P1150392 P1150394 P1150396 P1150397 P1150400 P1150401 P1150403 P1150408 P1150412 P1150415 P1150418 P1150419 Top Row: Baptiste, Ben, Wei-Ting, Eric, Kristen, Greg, Tim, Dustin, Don, Jared, Nick Bottom Row: Erica, Emily, Lila, Becca, Jon, Luis, John P1150422 P1150423 P1150424 P1150427 P1150428 P1150429 Marlene, Raina, Ira, LaTia ]]> http://www.arenalfitness.com/2012/02/21/graduations-2/feed/ 0 WODs for Saturday 2/18/12 http://www.arenalfitness.com/2012/02/21/wods-for-saturday-21812/ http://www.arenalfitness.com/2012/02/21/wods-for-saturday-21812/#comments Tue, 21 Feb 2012 17:04:11 +0000 admin http://www.arenalfitness.com/?p=19588 Who needs a gym?  Outside WODs!!!!

Our KBellers had to use their best skills not to drop the KB on the cement during the hand to hand (H2H) swings!!  :)

KB Class WOD:
3 rounds for time of:
30 Kettlebell H2H Swings
30 Sit-up (abmat)s

CF Class WOD:

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

200 m Run

Stretching with Murph!!! CF Class Postings 2/18/12 P1150352 P1150353 P1150355 P1150356 P1150359 ]]> http://www.arenalfitness.com/2012/02/21/wods-for-saturday-21812/feed/ 0 WODs for Friday 2/17/12 http://www.arenalfitness.com/2012/02/21/wods-for-friday-21712/ http://www.arenalfitness.com/2012/02/21/wods-for-friday-21712/#comments Tue, 21 Feb 2012 16:45:13 +0000 admin http://www.arenalfitness.com/?p=19586 No one said CrossFit was fair.  If you are short, you still have to do a 10 foot wall ball at the same Rx weight.  If you are a girl, you still have to lift the same Rx weight as the guys for today’s CrossFit WOD.  Don’t ask us, we are just the messenger for the CF HQ WODs.   :)

If you look at the whiteboard pix, our girls hung in there and put some of the guys to the test!!!

CF Class WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

KB Class WOD:
For Time:
400 m Run
20 KB Cleans (alternating)
25 American Swings
30 Hand Release Push-Ups
25 American Swings
20 KB Cleans (alternating)
400 m Run

P1150286 P1150287 P1150291 P1150293 P1150294 P1150297 P1150302 P1150305 P1150309 P1150310 P1150311 P1150312 P1150314 P1150318 P1150325 P1150326 P1150327 P1150329 P1150330 KB Class Postings 2/17/12 P1150336 P1150339 P1150341 P1150342 P1150343 P1150344 CF Class Postings 2/17/12 ]]> http://www.arenalfitness.com/2012/02/21/wods-for-friday-21712/feed/ 0 NEN WOD for Sunday, 2/19/12 http://www.arenalfitness.com/2012/02/19/nen-wod-for-sunday-21912/ http://www.arenalfitness.com/2012/02/19/nen-wod-for-sunday-21912/#comments Sun, 19 Feb 2012 10:00:04 +0000 admin http://www.arenalfitness.com/?p=19580 Warm-Up:  2 Rounds

30 Jumping Jacks

20 Tuck Jumps

10 Burpees

NEN WOD:

Use this online Tabata Timer:  http://www.beach-fitness.com/tabata/

Tabata Hollow Rocks then,

Tabata Push-ups then,

Tabata Air Squat then,

Tabata Mountain Climbers

]]> http://www.arenalfitness.com/2012/02/19/nen-wod-for-sunday-21912/feed/ 0 WODs for Thursday 2/16/12 http://www.arenalfitness.com/2012/02/18/wods-for-thursday-21612/ http://www.arenalfitness.com/2012/02/18/wods-for-thursday-21612/#comments Sat, 18 Feb 2012 12:29:06 +0000 admin http://www.arenalfitness.com/?p=19544 Max reps=max faces!!  What does your face look like when trying to lift your body weight (or the most amount of weight) the most amount of times possible?

KBellers are climbing walls today.  Working their way towards the perfect position of a handstand push up. :)

CF Class WOD:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

KB Class WOD:
5 Rounds:

7 Snatch R/L
5 Pull-ups
3 Wall climbs

P1150124 P1150127 P1150133 P1150134 P1150136 P1150140 P1150148 P1150153 P1150158 P1150162 P1150163 P1150165 P1150166 P1150175 P1150266 P1150267 KB Class Postings 2/16/12 CF Class Postings 2/16/12 ]]> http://www.arenalfitness.com/2012/02/18/wods-for-thursday-21612/feed/ 0 CrossFit Basics Graduation http://www.arenalfitness.com/2012/02/18/crossfit-basics-graduation-19/ http://www.arenalfitness.com/2012/02/18/crossfit-basics-graduation-19/#comments Sat, 18 Feb 2012 12:24:00 +0000 admin http://www.arenalfitness.com/?p=19591 Congratulations to our “nooners” on their graduation from CrossFit Basics!  12pm on Tuesdays and Thursdays was their time to hit it hard learning the movements of CrossFit and now they are raring to go!!!  WAY TO GO!!!

P1150183 P1150185 P1150187 P1150189 P1150191 P1150192 P1150193 P1150194 P1150201 P1150203 P1150208 P1150213 P1150216 P1150218 P1150220 P1150224 P1150225 P1150226 P1150227 P1150229 P1150230 P1150235 P1150236 P1150237 P1150238 P1150239 P1150243 P1150245 P1150247 P1150249 P1150251 P1150252 P1150260 Grace, Leah, Robert, Lynda, Ryan, Levi, Jon, Mike, Ann, Eric ]]> http://www.arenalfitness.com/2012/02/18/crossfit-basics-graduation-19/feed/ 0 CrossFit Games are Coming To Arenal Fitness http://www.arenalfitness.com/2012/02/17/crossfit-games-are-coming-to-arenal-fitness/ http://www.arenalfitness.com/2012/02/17/crossfit-games-are-coming-to-arenal-fitness/#comments Fri, 17 Feb 2012 18:09:02 +0000 admin http://www.arenalfitness.com/?p=19584 The CrossFit Games officially start Wednesday, February 22, 2012 and end on March 25, 2012.

It starts with the Open where anyone and everyone can participate in the Games WOD.  So, you know what that means…everyone at Arenal Fitness will be participating as well in one fashion or another.

If you want to officially compete, click here for your registration.  Be sure to choose CrossFit Arenal as your affiliate.

The WODs are scalable for all levels.

We will be programming the official Games WOD on Fridays for each of the classes.  If you are competing, we will have score sheets and judging available for validation of your official score that you will post online.

If you are not competing, this is a great way to get exposure for possible CrossFit competitions in your future.

Besides Fridays during classes, we will also have 10am on Sundays available for official judging if you can’t make Fridays or want to re-do your WOD to shoot for a better score.

 

Email Susan Simpson, ssimpson@arenalfitness.com,

 

]]> http://www.arenalfitness.com/2012/02/17/crossfit-games-are-coming-to-arenal-fitness/feed/ 0 7:30am Friday Class http://www.arenalfitness.com/2012/02/16/730am-friday-class/ http://www.arenalfitness.com/2012/02/16/730am-friday-class/#comments Thu, 16 Feb 2012 22:39:28 +0000 admin http://www.arenalfitness.com/?p=19576 Friday, February 17th  will be our last 7:30am Express class.  :(

No worries though, you can get the excellent quality instruction from Geoff at his 8:30am or 9:30am Friday classes.

7:30am just didn’t end up being a great time slot for the masses.  We gave it a shot for a while.

Thanks for your understanding.

]]> http://www.arenalfitness.com/2012/02/16/730am-friday-class/feed/ 0 WODs for Wednesday, 2/15/12 http://www.arenalfitness.com/2012/02/16/wods-for-wednesday-21512/ http://www.arenalfitness.com/2012/02/16/wods-for-wednesday-21512/#comments Thu, 16 Feb 2012 20:07:38 +0000 admin http://www.arenalfitness.com/?p=19487 Today’s CrossFit WOD is a Chipper.  A Chipper is a workout that is 4 or more exercises that you do 1 time through and slowly “chip” away at them.

KB Class WOD:
“Pull/Swing/Jump”
10-9-8-7-6-5-4-3-2-1

Pull Ups
KB Swings
Jumping Alternating Lunges

CF Class WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents

P1140997 P1150005 P1150014 P1150038 P1150042 P1150044 P1150048 P1150054 P1150058 P1150066 P1150068 P1150069 P1150070 P1150073 P1150077 P1150078 P1150085 P1150101 P1150106 P1150110 P1150115 P1150116 KB Class Postings 2/15/12 CF Class Postings 2/15/12 ]]> http://www.arenalfitness.com/2012/02/16/wods-for-wednesday-21512/feed/ 0 WODs for Tuesday 2/14/12 http://www.arenalfitness.com/2012/02/16/wods-for-tuesday-21412/ http://www.arenalfitness.com/2012/02/16/wods-for-tuesday-21412/#comments Thu, 16 Feb 2012 19:30:10 +0000 admin http://www.arenalfitness.com/?p=19427 HAPPY VALENTINE’S DAY!!!

CF WOD:

Valentine’s Day WOD:
PART 1 (for points):

“THE BREAKUP”

With a running clock BOTH partners simultaneously complete:

1st minute:
1 Push Press (125# / 85#)
1 Burpee

2nd Minute:
2 Push Presses (125# / 85#)
2 Burpees

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.

REST EXACTLY 10 MINUTES

PART 2 (TIME A – TIME B):

“THE MAKEUP”

Part A: 6 Rounds for Time:

5 Squat Cleans (125# / 85#)
10 Pull-ups
200m Row

Partners will alternate rounds (eg. one does round while other rests + L-sits…. see below)

Part B: Resting partner will have one attempt to max L-sit (for time) during EACH rest period.

This will be done by placing both hands on 45# bumper plates and lifting feet off the floor with locked knees.
TOTAL (of all six rounds) L-sit time for both partners will be DEDUCTED from the overall time in Part A to determine the final score.

In the “Post Your Results” you will:

Post A: Total Time for 6 Rounds

Post B: Total (all six added together) L-sit Time

Score for Part 2 = A – B

KB WOD:

14 Minute AMRAP

14 Power Swings
14 Box Jumps
14 Sit-ups

P1140776 P1140784 P1140790 P1140794 P1140795 P1140798 P1140800 P1140807 P1140808 P1140809 P1140812 P1140819 P1140821 P1140830 P1140835 P1140845 P1140847 P1140850 P1140851 P1140852 P1140858 P1140859 P1140862 P1140870 P1140877 P1140898 P1140907 P1140918 P1140920 P1140923 P1140924 P1140939 CF Class Postings 2/14/12 KB Class WOD 2/14/12 ]]> http://www.arenalfitness.com/2012/02/16/wods-for-tuesday-21412/feed/ 0