WOD 9/23/11

SKILL

Push Press 
3-3-3-1-1-1

METCON

5 Rounds

5 DB Deadlifts (35/25)
5 DB Hang Squat Cleans
5 DB Push Jerk

P-CHAIN

Single Arm KB Swings 5x10

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We are closed tomorrow, September 24th (Saturday), for the CrossFit Endurance Trainer's Seminar. The gym will resume normal operations on Monday, September 26th.

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The new men's shirts are in and pay homage to my favorite adult beverage - this is top shelf stuff ! Belly up to the bar, slap down a $30 and take shot....if you're man enough!

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WOD 9/22/11

15m AMRAP

15 Push Jerks (95/65)
30 Squats
45 Double Unders 

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Lately the CFC coaching staff has been getting a lot of odd responses from people in regards to proper body positioning while performing some of the movements we train at CFC. Remember, the coaches at CFC are well qualified in their understanding of PROPER biomechanics and movement patterns and the anatomy and physiology of athletes engaged in exercise. We aren't making this stuff up on the fly and we are teaching our clients the best way to perform the movements safely, in the most effective manner for the body, and to gain the most muscular response and subsequent gains from the movements. If those parameters are met, then our clients stay healthy and get stronger, fitter and faster.

Sure, some positions and ranges of motion may not feel natural at first, however, that is due to the fact that the athlete has most likely been doing the movement incorrectly for some time and is now trying to break a bad habit, and/or the athlete has never been placed in such positions and the movement or body positioning feels completely akward until muscle memory is built and sets in. Trust us, we know what we are doing and have the stats, science and knowledge to back it up.

To help folks gain some understanding on the movements we talk about, there are now a handful of CrossFit Journal articles that have been printed out and placed on the front counter at the gym for folks to read when they get the chance. I strongly recommend people look through those and read them before or after class. The articles are written by some of the best strength and conditioning coaches known and mirror what we preach at teach at CFC.  Use them as a resource to help broaden your knowledge base and become fitter, faster, stronger, healthier!

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CFC will be closed for all classes on Saturday, September 24th for the CrossFit Endurance Trainer's Seminar.

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In keeping with our marriage theme..... 

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WOD 9/21/11

SKILL

Overhead Squat 
3-3-3-1-1-1

METCON

400m Run
100 Sit Ups
750m Row
50 Push Ups

P-CHAIN

Good Mornings 4x10

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As a gentle reminder, please help us keep the gym clean, equipment in good shape and bathrooms tidy. It helps Allison and I out tremendously and keeps CFC looking top notch!

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The CrossFit Endurance Trainer's Seminar is this coming weekend here at CFC. If you are interested in improving your endurance based training, running mechanics, and programming, this is one seminar you don't want to miss. The registration link is in the left sidebar!

CFC will be closed all day on Saturday, September 24th for the CFE seminar. Normal hours will resume on Monday!

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10 Years down... 

 

...many more to go! Marital bliss with the best friend, wife, mother and biz partner a guy could ask for!

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WOD 9/20/11

15m AMRAP

5 Bear Complex (95/65)
200m Run

Bear Complex(CFC Style)= Full clean-Thruster-Lunge left leg-Lunge right leg-Back squat-Thruster = 1 rep

CrossFit Centurion - Crazy Ivan does the Bear Complex from Ian Carver on Vimeo.

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We are in the final few days coming up to the CrossFit Endurance Trainer's Seminar. This is a phenomenal course for athlete and coach alike! Don't miss out on this one time NorCal stop. Registration can be done via the link in the left sidebar!

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There will be no classes on Saturday, September 24th for the CFE Seminar. Normal hours will resume on Monday!

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Definitely a Kodak moment....

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WOD 9/19/11

SKILL

Power Snatch
3-3-3-1-1-1

METCON

12m AMRAP

7 Push Ups
7 DB Power Snatches (per leg) (35/25)
7 Squats

P-CHAIN

Reverse Hyper 4x12 

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This is the final couple of days to register for the CrossFit Endurance Trainer's Seminar. This is a one time deal as it comes to the Sacramento area in our gym. If you or any endurance athletes/coaches want ot improve your knowledge base in programming and training endurance athletes using CrossFit as a training tool, don't pass it up! Registration can be done via the link onthe left sidebar!

CFC will be closed to regular classes on Saturday, September 24th due to the CFE seminar.

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A fantastic job was done by all participants at the 2011 FGB6 event! It was a great time and great workout for 3 great causes. We wish to thank all of you for your time, donations and effort in this event! You all kicked ass and should be damn proud of how you did and why you did it!

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A few of the trainers will be opening the doors about 30m early on some of the afternoons to help clients work on specific skills like gymnastics, rope climbs, ring work, etc. This is not open gym free for all, instead it is a dedicated pre-class skills session. I will be popping the doors early today to make the gym available to folks who wish to work on rope climbs. Tianna will be doing the same thing on Tuesday afternoon to work with folks on pull ups and muscle ups.

I will post further early openings here as well as on our CFC Facebook page, so please check there to find out the schedule. You may also get directly in touch with the trainer of the day via email and see if they will be there to help out, either before or time permitting, after classes. Trainer emails are located under their bios in the "About CrossFit Centurion" tab.

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I found the following commercial for the Versus TV network on YouTube. It is awesome - two minutes of motivation and truth!

 

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