This week's WODs

Skill Work

Double Unders - 15m

MetCon

"Jackie"

1000m Row
50 Thrusters (45)
30 Pull Ups

P-Chain

3x10 - Stiff Leg D/L

WOD Scores/Comments (0) | Compare to January 24, 2013

KCRA A-List Voting

So, this is news to me. Apparently we are on the KCRA A-List and open to votes for the "Best CrossFit gym in Sacto". Right now, we could use some votes with a couple weeks left, so get on there and tell them what's up!

http://kcra.cityvoter.com/best/crossfit/health-and-fitness/sacramento


Feedback

I recently received the following email from a CrossFitter who drops into CFC from time to time. He is experienced and knowledgeable, so we valued his feedback and compliments. I wanted to share this since it is a reflection of the coaching, fitness and community developed here at CFC, some of which sets us apart from other CrossFit gyms.

Our members make us who we are and make each day an enjoyable experience, but more importantly Allison and I wish to publicly acknowledge and thank our coaching crew for the efforts, time and commitment they put into CFC with our vision and mission in mind. Yet again, leading from the front!

Dear CrossFit Centurion Staff,

Thank you so much for allowing me to workout in your box for this
year's Open WODs.  All of the coaches and althletes were welcoming,
friendly, and motivating, especially the closer my last rep neared.

I have to say that one of the many things I notice every time I step
foot inside CrossFit Centurion is how much the coaches truly care
about their members' fitness and wellbeing much more than focusing on
competition.  For example, I appreciated when I saw one of your
classes training the strict pull-up, not the kipping/butterfly
pull-up, for the sake of physical fitness as opposed to scoring more
reps than the next guy.  Movements are explained well with attention
to detail and safety.

You could probably relate when I say that one does not have to search
far and wide to find an underqualified CrossFit "coach" (I've seen my
share), but the coaches at CrossFit Centurion are top notch, and I am
sorry to whomever does not see the value in what you offer everyday.
I also enjoy reading Ian's posts/rants on your website, and the
combination of extensive knowledge, logic, opinion, humor, and sarcasm
make for entertaining reads.

I will get back to the point of this message and say, again, thank you
for welcoming me into CrossFit Centurion.


CrossFit Games Masters Qualifiers

The next 4 events for Masters will be released today at 5 PM. Debbie Allen and yours truly will be taking part in the final selection events, trying to get a Top 20 worldwide spot to make it to the Games in July. Unfortunately, Denise Muegge is out with an illness and won't be able to take part in the final qualifier. Still, we know she'll be pissed off and killing it for the 2015 Games!

If you are in the box when Deb or I take on our events, take a moment to cheer/motivate/scream at us to get us through the efforts. It's been a long road to here and we need all the help we can get for that final push. Deb will most likely be taking on the first event tonight after 5 PM, so get loud and push her through the workout!

Once I get my wacky graveyard and workout schedules figured out, I will let you know when I am going at it. 

Let's bring it home!


 


Strength

Push Press - Heavy Triple

In 10 Minutes, work up to a heavy triple (1 set of 3 reps). These are "no fail", so push the envelope but do not fail!!

MetCon

4m AMRAP 

500m Row
ManMakers - Max Reps (35/25)

Rest 2m.

4m AMRAP

400m Run
Swings - Max Reps (55/35)

You will be placed on a 4 minute running clock in which you must complete the row/run and then do as many reps as possible of the prescribed movement in the remaining time. 

WOD Scores/Comments (0) | Compare to January 23, 2013

KCRA A-List Voting

So, this is news to me. Apparently we are on the KCRA A-List and open to votes for the "Best CrossFit gym in Sacto". Right now, we could use some votes with a couple weeks left, so get on there and tell them what's up!

http://kcra.cityvoter.com/best/crossfit/health-and-fitness/sacramento


Elk Grove Grinder

The Grinder is coming up this weekend at CrossFit 916 (9090 Union Park Way #118, EG). The event is on Saturday and will kick off at 9 AM. We have several teams competing and they would love to see the CFC Black and Red Machine there cheering them on!


Client Referrals

We love client referrals and welcome them, but we want to remind people of a couple points when referring someone to us.

1- Make sure they are fit, active and know what they are getting into before they come in.
2- All potential clients, must do a trial class with us. This class is by appointment only -if we aren't expecting someone, they should not be expecting to workout. No trial classes are allowed at the 615 AM classes or on Tuesdays. We don't make exceptions for "special sessions" in either a trial class or the F Class - our schedules don't allow for it. 
3- We will not let people do a trial class who have no interest in joining our gym. This is a waste of our time. We are not here for entertainment purposes.
4- People who wish to join and are not from another CrossFit gym, are required to take the F Class. They MUST attend all three nights of the F Class. This is not open for debate. Everyone has vacation days or sick days at work, or can get a shift covered. If someone is truly serious about CrossFit at our gym, then they will make it happen.
5- The F Class allows us to teach people the proper mechanics and coaching cues, as well as greatly reduces our exposure to liability for lack of training/oversight if something were to go awry later on.
6- F Class attendees must join with an initial 3 month membership ($391), which includes the F Class. Once the first 3 months is complete, clients can go month-to-month, or renew their 3 months. We don't do "punch cards" or immediate monthly memberships.
7- A trial class is not a guarantee to the F Class. If someone is extremely out of shape, has major limitations or other concerns for us, we will deny them membership until they rectify their issues and prove such with another trial class. Again, this is non-negotiable.
8- Keep in mind this CrossFit stuff does not always work out for everyone. If it's a no-go, there's no need for hard feelings or attitude. We are running a business and have priority concerns that must be met in order to maintain our reputation and continuity of classes and coaching for the other members.
9- Coaching and knowledge base are everything. Not all CrossFit gyms are remotely the same. There are more bad ones out there then good ones. If a gym does not offer some type of Fundamentals Class, then it's a red flag. There are plenty of coupon loving, client hungry, uneducated, whack shacks out there that do that crap - we won't.
10- The website has a ton of start up info in it. Please make sure your referrals read through everything and know what we do, what we don't do and what we expect.

We appreciate all of the referrals we've had over the years and we wish to make sure we continue to do things by the numbers for the benefit of our new clients as well as our existing clients. Let us know if you have any questions or concerns - Ian & Allison


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Jeremy Marshall and Lauren Cardin getting dirty at the Tough Mudder!

Olympic Weightlifting

2 Rounds

1 Clean & Jerk
1 Clean

MetCon

12m AMRAP

20 Double Unders
20 DB Snatches (35/25) - total reps
20 Sit Ups

WOD Scores/Comments (0) | Compare to January 22, 2013

Elk Grove Grinder

The Grinder is coming up this weekend at CrossFit 916 (9090 Union Park Way #118, EG). The event is on Saturday and will kick off at 9 AM. We have several teams competing and they would love to see the CFC Black and Red Machine there cheering them on!


 Client Referrals

We love client referrals and welcome them, but we want to remind people of a couple points when referring someone to us. 

1- Make sure they are fit, active and know what they are getting into before they come in. 
2- All potential clients, must do a trial class with us. This class is by appointment only -if we aren't expecting someone, they should not be expecting to workout. No trial classes are allowed at the 615 AM classes or on Tuesdays. We don't make exceptions for "special sessions" in either a trial class or the F Class - our schedules don't allow for it.  
3- We will not let people do a trial class who have no interest in joining our gym. This is a waste of our time. We are not here for entertainment purposes.
4- People who wish to join and are not from another CrossFit gym, are required to take the F Class. They MUST attend all three nights of the F Class. This is not open for debate. Everyone has vacation days or sick days at work, or can get a shift covered. If someone is truly serious about CrossFit at our gym, then they will make it happen.
5- The F Class allows us to teach people the proper mechanics and coaching cues, as well as greatly reduces our exposure to liability for lack of training/oversight if something were to go awry later on. 
6- F Class attendees must join with an initial 3 month membership ($391), which includes the F Class. Once the first 3 months is complete, clients can go month-to-month, or renew their 3 months. We don't do "punch cards" or immediate monthly memberships. 
7- A trial class is not a guarantee to the F Class. If someone is extremely out of shape, has major limitations or other concerns for us, we will deny them membership until they rectify their issues and prove such with another trial class. Again, this is non-negotiable.
8- Keep in mind this CrossFit stuff does not always work out for everyone. If it's a no-go, there's no need for hard feelings or attitude. We are running a business and have priority concerns that must be met in order to maintain our reputation and continuity of classes and coaching for the other members. 
9- Coaching and knowledge base are everything. Not all CrossFit gyms are remotely the same. There are more bad ones out there then good ones. If a gym does not offer some type of Fundamentals Class, then it's a red flag. There are plenty of coupon loving, client hungry, uneducated, whack shacks out there that do that crap - we won't.
10- The website has a ton of start up info in it. Please make sure your referrals read through everything and know what we do, what we don't do and what we expect. 

We appreciate all of the referrals we've had over the years and we wish to make sure we continue to do things by the numbers for the benefit of our new clients as well as our existing clients. Let us know if you have any questions or concerns - Ian & Allison


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It's tax day... Someone, somewher is buying booze and cigarettes with my massive contribution to "the system". Time to grind out a workout with this disdain and angst...

CFC Strength & Conditioning - Cycle 4, Week 3 - Forced Stress


Strength

Front Squat - Heavy Triple

In 10 Minutes, work up to a heavy triple (1 heavy set of 3 reps).

MetCon

15m AMRAP

12 WallBall (20/14)
100m Sprint
10 Push Ups


WOD Scores/Comments (0) | Compare to January 21, 2013

Cherry Picking and Changing Workouts

For those of you who may have missed this yesterday, HERE is a little gem from Crazy Ivan to start your week off right!


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The CFC Tough Mudder Crew - Matt, Duke, Jeff, Kenny, Esty, Dan and Gideon! Kickin' ass and takin' names!!

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