WOD 3/1/10

"Christine"

3 Rounds

500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

A benchmark WOD. Go hard and set a PR!

Here is Pat Barber doing Christine a couple years ago at a blistering pace!! Match that time and I'll buy you dinner! (WMV) (MOV) 

---

Tomorrow we work for some PR's in the Squat and Bench Press. I will outline the format and it is how we will fly for the day. Get your head on!

---

Continuing Education

---

WOD 2/28/10

REST DAY!

Nice work to everyone for the week. Rest up and recover. We will be hitting some 1 RM's this week and then getting back to some heavy MetCon programming. Buckle up!

---

Here is yet another good article from CrossFit Balboa regarding Weightlifting as part of your fitness and weight loss programs. See, I told you so!!

---

---

WOD 2/27/10

20m AMRAP

200m Sprint
15 Wall Ball (20/14)
10 Russian Twist Sit Ups (10)
15 Swings (55/35)
10 Push Ups

---

FYI - If you are expecting email from us, or we ask about an email that was sent but you never received, please check your spam folder and see if our email address is getting dumped in there. If so, please mark our email address as "not spam". We have been mailing out a bunch of stuff to various people and they haven't gotten it only to find it in their spam folders once we get in contact with them via phone. SBCGlobal and Yahoo email servers seem to be the most problematic for some reason. Thanks!

---

---

WOD 2/26/10

"The Air Force WOD"

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead squats
20 Front squats

~For every minute on the minute you have to perform 4 burpees. 

RX'd weight for elite men is 95. Elite women is 65 Lbs. Scale accordingly.

---

Warm up with some barbell movements- Push Jerks and OH Squats for triples.

You will start on the Thrusters and move down the line. When 1 Minute comes up, regardless of where you are in the barbell movement, you will rack the bar and do 4 burpees. Then pick up your bar again and keep going until you hit 20. Then and only then can you move onto the next exercise.

---

---

WOD 2/25/10

Deadlifts - Unloading Week

5x45%
5x50%
5x55%

Press - Unloading Week

5x45%
5x50%
5x55%

Rest

10m AMRAP

10 Knees to Elbows
15 Jumping Pull Ups

---

 Lets take a look at Kelly's Squat from yesterday!

---

For CFC folks heading down to NorCal CF Games Sectionals, we put our hotel info in the forum so you can get a room with the rest of the Centurions!

---

---