WOD 7/20/10
3-1-1-1 - Press
Rest
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
We are going to be heading into our single reps now. Your first set will be for 3 reps, roughly 92% 1RM. From there, you should make a jump to your 1RM and then slightly above -103% or so. You have 3 attempts to hit a new 1RM, then you are done. Beyond that you invite injury due to physiological and neurological fatigue.3 for 1 if you are doing singles instead of double unders.
Just a friendly reminder to please police your equipment after workouts. Clear the bars, boxes, mats and other stuff from the floor to make way for the next class and please don't throw the bumper plates onto their stacks where they will bounce into the wall. I have had to do some drywall repairs and more are on the way already. Lastly, please be gentle on the equipment. Please don't dump barbells, dumbbells or kettlebells on the floor or heavily into the racks when it is not necessary. It will wear out the bumpers, bars, racks, and other equipment prematurely. Thank you!
Allison and Jennie will be working on creating a CFC blog for "ladies only". This blog will be to discuss issues and components of fitness and health that directly affect women. Also, a "Ladies Only" workout night will be coming soon as well. This class will meet once or twice a month in the evening at the gym to work on skills, overcome challenges, Q & A sessions, and workout together in a fun and less intimidating atmosphere. If you like the idea, let us know!
We have also added a PayPal donation link button on the left side of the website for Tricia Dodd's sister, PFC Laurie Dunlap. Laurie is a combat medic currently deployed to Afghanistan. They have a wish list of stuff they'd like for their unit and we are going to get them what they want. Rob recently went on a shopping spree with donations from himself, Mel, and Denise at Target and loaded up on goods. Let's make it a great care package, so put a couple bucks in the pot if you can!
Tricia is our model of the day for demonstrating the key points of "triple extension" in the Clean. In this pic you can see he ankles, knees and hips are fully open and extended, hence "Triple Extension". This causes upward momentum on the barbell at which time she will pull under the bar to the receiving position. I like this pic because Tricia is fully extended and yet her feet aren't a foot over the platform in a massively over exagerated jump like is often seen. A big jump creates hang time, which allows instability upon the landing. Tricia will come up off her toes and flatten the feet back out to prep the landing. The bar is close to the body and this pic is taken just as she is already pulling hersself back under the bar from the fully extended position in which her arms were fully straightened.
Here her feet are just slightly off the deck as she preps for landing. She is landing "flat footed" to prevent landing on the toes and rolling back, again causing instability. She is pulling under - you can tell by her hair as it is floating upwards. The elbows are tucked back alongside the ribcage and she is going to pull under and pivot around the bar instead of reverse curling the bar into her shoulders.
A moment later, this is the end result (The pic prior to this one was all screwed up). The bar is racked nicely across the top of the shoulder cap and clavicle, up against the neck. The grip is situated, but not white knuckled. The elbows are up so as not to place load on the wrists alone. Tricia's torso is upright and stable and her weight is evenly distributed across her feet creating a solid base.
Tricia's come a long way and her athleticism and ability to catch on to complex movements is uncanny. Awesome work!
WOD 7/19/10
50m Lunges
21 Thrusters (95/65)
21 Pull Ups
50m Lunges
15 Thrusters
15 Pull Ups
50m Lunges
9 Thrusters
9 Pull Ups
Yes, a Lunging Fran. Good times!
Greetings from Afghanistan!
For those of you who may know the infamous "T$", this is his brother, "B$". Brett is a Blackhawk pilot currently deployed to A-stan. You've seen some of his pics on here from time to time. In a strange coincidence, one of our members, Kelly A., who was recently deployed as well, happened to work out with Brett at their FOB. The two got to talking about CrossFit at which time Brett mentioned his brother, a Sac County Deputy, was also a CrossFit Centurion peep! Talk about coincidences - Even in the most of extreme and obscure environments, you never know who you're gonna meet along the way and what you end up having in common.
Brett & Kelly - Take care, fly low and fast, and BE SAFE!
WOD 7/17/10
20m AMRAP
5 Bear Complex
200m Run
Bear Complex = Full Squat clean - Thruster - Lunge Left - Lunge Right - Back Squat - Thruster = 1 Rep
Do a full squat clean, come up and go back into a thruster. Rack the bar on your back and do the lunges, then a full back squat, then a thruster off of the back. That's one.... Enjoy!
The CrossFit Games are on! Check out the CF Games 2010 site for live coverage and info on the event!
Congrats to Deanna Miller on checking off her goal of 10 full ROM, unassisted pull ups! Deanna has been working at them little by little and after getting a couple out unassisted a couple weeks ago, she finally strung together two complete sets of 10! Awesome work, Deanna.
What are your goals and where are you in achieving them??
Happy Birthday!
This tough guy just turned 30 the other day and we didn't even know it...So, we belatedly wish Shaun a happy birthday! Here's to many more years to come!
WOD 7/16/10
“THE CHIEF”
5 Rounds – Max. Reps in 3 minutes – 1 min rest between rounds
3 Power Cleans (DB's - 55/35)
6 Push Ups
9 Squats
All power cleans are from the floor each rep. We will be doing these with DB's instead of normal Cleans for a change of pace! Squats are bodyweight only.
On Ramp starts Monday, July 19th at 7 PM. If you or someone you know is interested in joining CFC, now is the time! Please contact Allison ASAP to reserve your spot with pre-payment!
CFC's Cindy Pecotich will be competing in Eppies Great Race this weekend! Cindy has been with us for the past couple months and is making great gains. Please wish her luck in person or send best wishes her way on race day! If you can make it out, cheer her on. Good luck and have fun, Cindy!!
Also kicking off this weekend are the CrossFit Games 2010 in Los Angeles. Check the CrossFit Games site for updates and info as the event kicks into high gear!
The afternoon crew banging out MedBall Sit Up and Toss. Nice work!
WOD 7/15/10
5x3 - Deadlifts
Rest
500m Row
100m Sprint
rest 1 Min
300m Row
200m Sprint
rest 1 Min
100m Row
400m Run
Deadlifts up front. 5 sets of 3 reps, then MetCon. Again we are working in interval format to put you in the Phosphative and Glycotic pathways a bit more and keep output high.
We will be kicking off another CFC Paleo Challenge starting August 1st. This is a 6 week challenge with a $20 buy-in. Allison will be running the show so if you are interested get ahold of her PRIOR to August 1st. We will be posting info about the challenge in the forum, so go there to get more info as we progress. If you are serious about better health, weight loss and improved fitness, then do this challenge. Don't be the person who doesn't do it then complains about not losing weight or be the wanker who does it half-assed and complains about no results. Be disciplined and enjoy the fun! You might win something green!
Many of you in the afternoon class know Tricia Dodd. She is a constant, hard working fixture no matter what, but you already knew that. What you didn't know is that her younger sister, Laurie Dunlap is a combat medic currently deployed to Afghanistan. PFC Dunlap is going to be away from her family and home soil for a while and is doing a job many people wouldn't remotely have the guts to tackle. We at CFC are going to support Laurie and her unit by gathering donations to buy them the things they want/need on their wish list. Some of it is basic stuff, other things on the list are shades of home that bring comfort in a hard, gritty and hostile land far away from home. I am committed to making them one helluva care package and I am asking those of you out there who care to make a donation of any size to help out PFC Laurie Dunlap and her unit while they are gone. CFC is throwing down $100 to start this party off right. I don't care how much you can put in, something is better than nothing.
I will post the "Wish List" at the gym for all of you to check out. There will be a donation box at the gym you can drop some scrilla into if you feel like it. I will also be making up a PayPal donation link on the website to donate electronically for those of you who are not part of the gym or would rather do it that way. At the end of August, we will empty the coffers, hit the stores, and crate it up to go overseas.
I don't give a rat's ass what side of the political fence you are on or what your views on our current foreign combat policy is. This is about making a person feel better while they do the job they signed up for in an effort to help and protect others. I think we can all relate to that.
Are you in?
Making the best of it despite the circumstances. Stay safe!
PFC Laurie Dunlap (Center) - C Co., 426th B.S.D, 1 B.C.T. - FOB Fenty
Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
Members:
WOD Search
Buddy- If you can manage to squeeze into your 1981 cub scout vest I will gladly accept your aid, that is of course if youre not helping any old ladies cross the street." Posted in WOD 7/30/10
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10