This week's WODs

SKILL

Handstand Push Ups / Handstand Holds (10 Minutes)

METCON

"Jackie"

1000m Row
50 Thrusters (45)
30 Pull Ups
 

Advanced:

"Fat Jackie"

2000m Row
50 Thrusters (95/65)
30 Pull Ups (CTB)


Olympic Lifting Strength Work (Tues & Thurs)

Clean & Jerk (Use 1RM C&J)

5x1x87%

Front Squat

5x82% (Use 1RM Squat Clean)
3x87%
2x92%
3x1x97%

** 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)


Coach Nic has the gymnastics skill class set for this Saturday at 10 AM. This is a great opportunity to work on body control and body weight movements that will greatly benefit your other weight borne movements and efforts. Be there!


STRENGTH

Press
Heavy Triple (10 min)

METCON

15m AMRAP

500m Row / 400m Run
5 Deadlifts (225/155)
10 Box Jumps

Advanced

15m AMRAP

500m Row/400 Run
5 Deadlifts (275/185)
10 Box Jumps (30/24)


Today, and the rest of the week in each respective movement,  is the opportunity to advance from one group to the next. In order to do this, you must meet the advancement requirement numbers and it must be verified by a CFC Coach for ROM and proper mechanics. So, in order to go from  Group C to Group B, you must meet the required numbers for Group B as listed below. Same for going from Group B to Group A. Get some!

Press- Heavy Triple

Female Group A = 3 x 80+ lbs.
Female Group B = 3 x 55+ lbs.

Male Group A = 3 x 155+ lbs.
Male Group B = 3 x 135+ lbs.


WOD Scores/Comments (0)

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Get some!

OLYMPIC WEIGHTLIFTING

2 Rounds

2 Position Squat Snatch
(High Hang/ Ground)

METCON

10m AMRAP

200m Run
15 Swings (55/35)
12 Sit Ups (10)
10 Burpees

Advanced

10m AMRAP

200m Run
15 Swings (70/55)
12 Toes to Bar
10 Burpees


Olympic Lifting Strength Work (Tues & Thurs)

Snatch Grip Deadlift 
4x3x80% (USe 1 RM Snatch)

Snatch Grip Push Press
4x3x72% (Use 1 RM Snatch)

Reverse Hyper
3x15x20 Lb.

**Exercises are written as "Sets x Reps x %" **

No Straps for Deadlift. Use hook grip to get used to it and suck it up. 
Use the steel squat racks for Sn.G P/P but use a beater bar in them instead of the good oly bars.
Please clean up all equipment, debris, and take care of bars/bumpers.


WOD Scores/Comments (0)

Gymnastics Saturday

Coach Nic has the 10 AM Saturday slot reserved for gymnastic skill work, so come on out and get your somersault on!


Clothing

The new CFC garb is in! New ladies tanks and men's shirts are available for $25. We have a basic CrossFit Centurion design and the old school CFC "Jack Daniels" logo short brought back for another round! All clothing made by Designed 2 Finish! Get some!


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PB in Alaska, putting his functional fitness to good use with a massive halibut!

CFC Strength & Conditioning - Cycle 1, Week 3 - Forced Stress


STRENGTH

Back Squat - Heavy Triple (10 min)

METCON

4 Rounds - Max. Reps - 1m Rest Between rnds. 

Squats
DB Push Press (35/25)
Push Ups (CTD-Hands Off)

Advanced

4 Rounds - Max. Reps - 1m rest between rnds.

Pistols
HSPU
Ring Dips


Today, and the rest of the week in each respective movement,  is the opportunity to advance from one group to the next. In order to do this, you must meet the advancement requirement numbers and it must be verified by a CFC Coach for ROM and proper mechanics. So, in order to go from  Group C to Group B, you must meet the required numbers for Group B as listed below. Same for going from Group B to Group A. Get some!

Squat - Heavy Triple - Advancement Requirements

Female Group A = 3 x 175+ lbs.
Female Group B = 3 x 115+ lbs.

Male Group A = 3 x 330+ lbs.
Male Group B = 3 x 260+ lbs.


WOD Scores/Comments (0)

Week 3 Dietary Program

Protein:
Women: .8 Grams/Lb BW
Men: .8 Grams/Lb BW

Carbs:
Women: 150 grams/day
Men: 150 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

** Small intake of carbs pre-workout (1 hour). Highest intake of carbs post workout. Add some starchy carbs to dinner.
** No fat post workout - only protein/carbs.

Focus this week is increased fueling for MetCon and slightly lowered levels of protein to still ensure muscle rebuilding.


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Last Monday, someone had the gall to leave me this in the squat racks - This has happened more than a few times lately. After a 12 hour day at the gym, the last thing I want to clean up is someone else's mess. You are responsible for your own areas and if you are going to do your own thing instead of the proven programming at CFC, you will be required to clean up after yourself or find a new gym if I catch the offender. That means bars, plates, benches, towels, etc. CLEAN UP YOUR MESS. 

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