This week's WODs

War of the Centurions III

If you are at CFC, today is game day! War of the Centurions in-house competition is on today, starting at 9 AM and going until we crown victors in Masters, RX, and Novice categories! Come on down and check out your CFC peeps going at it!


If you aren't at CFC.....

MetCon

4 Rounds

10 Air Squats
15 DB Push Jerks (35/25)
20 Swings (55/35)
25 Sit Ups

Advanced

4 Rounds

10 Pistols (total)
15 HSPU
20 Swings (70/55)
25 TTB


WOD Scores/Comments (0)

MetCon

20m EMOM (Every Minute on the Min)

A: 3 Deadlifts (225/155)
     5 Push Ups

B: 12 Wallball (20/14)

Advanced

20m EMOM

A: 3 Deadlifts (275/185)
     5 Ring Dips

B: 15 Wallball (30/20)

** For Advanced, set your bars up near your rings to minimize down time**

** Alternate between A & B each minute. Do A, rest for the remainder of the time. Do B, rest for the remainder of that minute, etc. **


WOD Scores/Comments (0)

War of the Centurions Events !!

Here you go! The events that will be faced on Saturday!!

********************************************************
Event #1


Max. Clean Ladder

      Rx         Scaled / Masters
165 / 75          85 / 55
175 / 85          95 / 65
185 / 95         105 / 75
195 / 105       115 / 85
205 / 115       125 / 95
215 / 125       135 / 105
225 / 135       145 / 115
235 / 145       155 / 125
245 / 155       165 / 135
255 / 165       175 / 145

Athletes will start one after another making their way through as many
of the ten (10) stations as they can.Each athlete has 45s to complete the lift. There will be a 15s transition time between stations. 

If the athlete fails the lift, they may take a second attempt, time permitting. Taking an additional attempt may affect the tiebreaker opportunity, so choose wisely!

If an athlete fails a lift, they can immediately begin as many burpees as possible in the remaining time - this is the tiebreaker. The total score will be the final completed Clean weight and max. reps of burpees completed at the last station. All athletes MUST make an attempt at a higher weight and cannot move stations and immediately go into burpees. 

********************************************************
Event #2

7 minute AMRAP

Rx Athletes

10 Chest to Bar Pull Ups
8 Overhead Squats (115/75)
15 Fat rope double unders

Scaled and Master Athletes

10 Pull Ups*
8 Overhead Squats (85/55)
20 Fat rope singles

All athletes will start on their designated green start pad, on 3..2..1..Go they will move to
the pull up bars and begin the workout. They will have 7 minutes to perform as many reps as
possible.

*Scaled and masters may use a band for pull ups but will have a rep penalty for doing so. (Red
Band - 2 reps per round / Blue Band - 4 reps per round / Green Band - 8 reps per round)

********************************************************
Event #3

Chipper - 14 min Time cap

Rx Athletes

40 wall balls 30/20
25 Toes to Bar
30 Push Ups (hand release w/ feet on a 45# plate)
25 Dead Lifts 175/125
20 KB Snatches 55/35
25 Box Jump Overs 24”/20”
10 Clean and Jerk 135/95

Scaled and Masters Athletes

30 wall balls 20/14
25 Knees to Elbow
20 Push Ups (hand release)*
25 Dead Lifts 135/95
15 KB Snatches 45/25
25 Box Jump Overs 24”/20”
10 Clean and Jerk 95/65

*Add 30 second penalty for being on knees during the push ups.
********************************************************

Floater Event

Slosh Pipe Battle

4 Min Cap

100 meter Overhead Slosh Pipe carry (4 x 25 Meters)
Max calories on assault bike

The athlete will start on his or her designated green starting pad on 3..2..1..Go the
athlete will advance to their slosh pipe, pick up the pipe anyhow/anyway and get it
overhead. Once the pipe is overhead they will advance down to the 25 meter mark
and back twice. Once they have completed 100 meters they will spend the rest of the
time remaining burning as many calories as they can as possible on the Airdyne bikes.

This event will be used as the overall comp tie breaker if needed.


Competition Information

- Registration is from 730-9 AM at the front counter inside the gym. There will be three registration lines to choose from.
- Judges Briefing will be from 9-930 AM. All judges MUST be present.
- Events start at 930 AM and will run until about 530-6 PM.
- There will be a total of 4 events. Athletes will do all 4 events. A cumulative score will determine the top placement in each category.

Parking For the WotCIII

- Athletes can drop off their gear at the gym and then can park their cars in front of the old gym at 11335 Folsom Blvd.
- If you are brining a trailer or outdoor tent, you may park/set them up along the river rocks that divide the alleyway from the CFC parking lot. Please park trailers lengthwise across the stalls. No passenger cars are to be parked here. Tents can be set up between trailers in the stalls.


Other Event Information

- It may rain, so plan accordingly.
- Athlete warm up areas will be outside in front of the roll up. In the case of rain, it will be moved inside on the platforms and racks. Do not use that area unless it is raining.
- Kids are welcome, but that doesn't mean bring a bunch of hellions and let them run amok. Kids will not be welcome acting like asshats in/around the competition area. If you have a kid that can't behave, don't bring them.
- Kids will either have a bounce house and/or a tented area outside where they can do some games/crafts and be supervised by some of the other older kids that will be present. The kids room inside the gym will be used for other purposes. No kids in there. Again, don't bring punk kids.
- Porta potties will be available outside the gym. Use them in conjunction with the indoor bathrooms.
- There will be a few vendors on site, some chow and coffee as well. Bring your own goodies and beer, just please clean up after yourselves.

Get ready, it's almost game time!!


Mobility Class

Since the WotC III will have a lot of you sore, come to CFC on Sunday, 10/26 at 9 AM and joing Coach Nicole to work out those kinks and tweaks!


MetCon

5 Rounds

400m Run
7 Overhead Squats (95/65)
25 Double Unders

Advanced

5 Rounds

400m Run
9 OHS (135/95)
50 Double Unders


Olympic Lifting Strength Work (Tues & Thurs)

• Clean & jerk - max for day
• Front squat - max for day
• Good morning - 3 x 10

** Exercises are written Sets x Reps x %. **

If you are following this program, use the Oly lifting platforms, cages and racks please. Make sure you clean up everything - bars, plates, chalk dust, tape, etc.- when you are done. Don't dump loaded bars without covering them to preserve the life of the bars, plates and reduce noise. Thanks!


WOD Scores/Comments (0)

Competition Information

- Registration is from 730-9 AM at the front counter inside the gym. There will be three registration lines to choose from.
- Judges Briefing will be from 9-930 AM. All judges MUST be present.
- Events start at 930 AM and will run until about 530-6 PM.
- There will be a total of 4 events. Athletes will do all 4 events. A cumulative score will determine the top placement in each category.

Parking For the WotCIII

- Athletes can drop off their gear at the gym and then can park their cars in front of the old gym at 11335 Folsom Blvd.
- If you are brining a trailer or outdoor tent, you may park/set them up along the river rocks that divide the alleyway from the CFC parking lot. Please park trailers lengthwise across the stalls. No passenger cars are to be parked here. Tents can be set up between trailers in the stalls.


Other Event Information

- It may rain, so plan accordingly.
- Athlete warm up areas will be outside in front of the roll up. In the case of rain, it will be moved inside on the platforms and racks. Do not use that area unless it is raining.
- Kids are welcome, but that doesn't mean bring a bunch of hellions and let them run amok. Kids will not be welcome acting like asshats in/around the competition area. If you have a kid that can't behave, don't bring them.
- Kids will either have a bounce house and/or a tented area outside where they can do some games/crafts and be supervised by some of the other older kids that will be present. The kids room inside the gym will be used for other purposes. No kids in there. Again, don't bring punk kids.
- Porta potties will be available outside the gym. Use them in conjunction with the indoor bathrooms.
- There will be a few vendors on site, some chow and coffee as well. Bring your own goodies and beer, just please clean up after yourselves.

Workouts

- I don't know what all the events entail, but Kevin told me the gym was dirty and we will have to do some cleaning.........
- Everything will be scalable and movements that can be done by all categories of athletes. Scaling will be scored accordingly.

Get ready, it's almost game time!!

MetCon

60 Burpees
50 Walking Lunges-Total (45/25)
40 Toes to bar
30 Wallball (20/14)
20 Pull Ups
10 Manmakers (35/25)

Advanced

60 Burpees
50 Walking Lunges-Total (95/65)
40 Toes to Bar
30 Wallball (30/20)
20 Pull Ups (CTB)
10 Manmakers (55/45)


WOD Scores/Comments (0)

Competition Information

- Registration is from 730-9 AM at the front counter inside the gym. There will be three registration lines to choose from.
- Judges Briefing will be from 9-930 AM. All judges MUST be present.
- Events start at 930 AM and will run until about 530-6 PM. 
- There will be a total of 4 events. Athletes will do all 4 events. A cumulative score will determine the top placement in each category. 

Parking For the WotCIII

- Athletes can drop off their gear at the gym and then can park their cars in front of the old gym at 11335 Folsom Blvd. 
- If you are brining a trailer or outdoor tent, you may park/set them up along the river rocks that divide the alleyway from the CFC parking lot. Please park trailers lengthwise across the stalls. No passenger cars are to be parked here. Tents can be set up between trailers in the stalls.
 

Other Event Information

- It may rain, so plan accordingly. 
- Athlete warm up areas will be outside in front of the roll up. In the case of rain, it will be moved inside on the platforms and racks. Do not use that area unless it is raining. 
- Kids are welcome, but that doesn't mean bring a bunch of hellions and let them run amok. Kids will not be welcome acting like asshats in/around the competition area. If you have a kid that can't behave, don't bring them.
- Kids will either have a bounce house and/or a tented area outside where they can do some games/crafts and be supervised by some of the other older kids that will be present. The kids room inside the gym will be used for other purposes. No kids in there. Again, don't bring punk kids.
- Porta potties will be available outside the gym. Use them in conjunction with the indoor bathrooms. 
- There will be a few vendors on site, some chow and coffee as well. Bring your own goodies and beer, just please clean up after yourselves. 

Workouts

- I don't know what all the events entail, but Kevin told me the gym was dirty and we will have to do some cleaning.........
- Everything will be scalable and movements that can be done by all categories of athletes. Scaling will be scored accordingly. 

Get ready, it's almost game time!!


Mobility Class

Since the WotC III will have a lot of you sore, come to CFC on Sunday, 10/26 at 9 AM and joing Coach Nicole to work out those kinks and tweaks!


PR's on the Oly Platforms!

A big shout out to Idean, Shane Lyle and Cyrus for all hitting PR's in their Snatch last night! All of them PR's by about 10 Lbs. from their last efforts and did so with great form and movements! Mind you, this is after having done yesterday's WOD! Nice work guys! Way to work your asses off and represent the CFC program!


"Grace"... And then some....

30 Clean & Jerks (135/95) 

Rest 2 Minutes

800m Sprint

Rest 2 minutes

1000m Row

Advanced:

30 Clean & Jerks (155/115)
800m Run
1000m Row


Olympic Lifting Strength Work (Tues & Thurs)

- Max. Snatch - Max For Day

- Bench Press- 3 x max. reps (135/95)
** use a spotter. Go to near failure each set.**

- Front Squat
  5x84%, 3x88%, 2x94%, 3x1x98%

- Back Extension - 3x15

** Exercises are written Sets x Reps x %. **


WOD Scores/Comments (0)

Come out and support our CrossFitting Warriors at our competition this Saturday the 25th.

Curious about CrossFit? Come see how possible it is for moms, dads, grandmas, grandpas and working people with busy lives to be fit.

Join us at CrossFit Centurion in Rancho Cordova from 9:30am-5 pm this Saturday for the War of the Centurions III Competition!!


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Congrats to Matt and Amber who celebrated the birth of their new baby boy, Logan! 

View Larger Photo

And, not to be outdone, congrats to Tyler Borja and his wife in celebrating the birth of their son, Kaden!

We wish you all the best and will expect to see you all in the gym in the near future!

CFC Strength & Conditioning - Cycle 1, Week 4 - Application


"Pain and Misery"

15m EMOM

3 Thrusters (95/65)
5 Burpees

Advanced:

15m EMOM

3 Thrusters (135/95)
5 Bar Facing Burpees


Week 4 Dietary Program

Protein:
Women:  1 Grams/ Lb BW
Men: 1 Gram/Lb BW

Carbs:
Women: 175 grams/day
Men: 175 grams/day

Fats:
Women: 65% of Protein intake
Men: 65% of Protein intake

Calories:
Protein= 4 cal/Gram
Cabrohydrate= 4 cal/gram
Fat=9 Cal/Gram

** Carb intake prior to workout (1Hour) and higher intake of carbs post workout. Add starchy carbs to dinner.
** No fat post workout - only protein/carbs.

Focus this week is higher carb intake due to increased work time in MetCon and minimal weightlifting in this week.


WOD Scores/Comments (0)

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