Arrowhead CrossFit

02/09/2011

2. STRENGTH and SKILL: The two highest priorities for greater intensity are strength, and skill (or technique). Strength lets you do more work, and skill is necessary to employ exercises that express more power, whether it be Olympic weightlifting, power lifting, pullups, double unders, etc. 3.

02/04/2011

This is Steve Wolf doing a wall climb... not a pretty wall climb, but you get the idea!

02/04/2011

W 1.4, Shoulder Press
5 reps at 65% of 90% of 1RM
5 reps at 75% of 90% of 1RM
AMRAP 85% of 90% of 1RM

then,
3 rounds for time,
9 wall climbs
15 toes to bar
21 double unders

02/03/2011

Bryan Treguboff took fantastic photos of The Hammer of AZ competition, see them here

Arrowhead CrossFit 15525 N. 83rd Ave Peoria, AZ 85382 480-444-2310 www.arrowheadcrossfit.com If you hit the slideshow tab on the far right of the page it will show the pictures in a full screen slideshow. You can adjust the speed once in full screen mode.

02/03/2011

02/03/2011

Eric Harper, Dustin Sugi, Jon-Paul Jaramillo and Dustin Wilhite doing "Strangers In The Night" - AMRAP in 20 minutes of 15 meter shuttle runs, with a 24" hurdle in the middle, button taps on the end, in teams of two. They got 301 and 305 reps done, equivalent to ~4600 meters run, with constant acceleration, deceleration, changing direction, bending over, and jumping, while carrying a steel ring.

02/03/2011

Thursday, February 3
W 1.3, overhead squats
5 reps at 65% of 90% of 1RM
5 reps at 75% of 90% of 1RM
AMRAP at 85% of 90% of 1RM

then
3 rounds for time, of
6 sn**ches 95 / 65 lbs
30 meters backwards bear crawl
9 squat cleans 95 / 65 lbs

02/02/2011

March 5th: East Valley CrossFit will be hosting East Valley Iron Fest:

An Olympic Weightlifting competition followed by a CrossFit metcon.

Your score is determined by the total kilos you lift for 1 rep of sn**ch, plus 1 rep of clean and jerk, plus the total reps you complete of this metcon:

AMRAP in 7 minutes of
7 box jumps 30”/24”
7 kettlebell swings 70/44
7 pullups

02/01/2011

Wednesday, February 2
TEAM WORKOUT, "Strangers In The Night",
teams of two,
AMRAP in 20 minutes of 15 meter shuttle runs,
pass baton at north end, touch floor at south end,
jump 24" hurdle in center, each length is 1 rep.

01/31/2011

Tuesday, February 1
W1.2 (Wendler week 1, day 2)
Deadlifts 3x5
= 5 reps of (.585 x 1RM), 5 x (.675 x 1RM), AMRAP of (.765 x 1RM)

then AMRAP box jumps (32") in 15 minutes, stop to do 4 kettlebell swings (70 lbs men, 53 lbs women) every minute on the minute

01/30/2011

Happy Birthday to Larry Kendrick: For time, 29 bodyweight back squats, 29 pullups, 29 thrusters @ 75 lbs, 29 forward roll burpees, 29 box jumps @ 24", 29 calories rowed, 29 meters backwards bear crawl, 29 double unders.

01/30/2011

"I've got this problem with this dick measuring contest, where no one's dick's out and there are no rulers." ..must watch the video! Links to the video are on the right-hand sidebar.

It has become common for the media to group together P90x and CrossFit as "extreme" fitness regimens. There is one crucial distinction, however, between CrossFit and the rest of the fitness industry. CrossFit defines and measures fitness in physical terms.