WOD 11/11/09

1 Pull Up on the minute until failure
- Rest
2 Push Ups per Minute until failure
-Rest
4 Squats Per Minute until failure

The goal here is to go as long as possible with compounding numbers. You will do 1 Pull up the first minute and then rest. The next minute you will do 2 Pull Ups and rest. The third minute you will do 3 pull ups and so on until you are unable to finish your alloted pull ups with in the minute time frame. You will rest and then do this with Push Ups, however, you will be doing it by increasing by 2 each time - 2, 4, 6, 8, etc. Once you fail there, rest and thenhead into squats where the compound will be in reps of 4 -4, 8, 12, 16, etc. until failure. Pick your carcass up and head on out the door after a thorough stretch and cool down.

Hanging on for dear life.

More WOD photos...

WOD 11/10/09

5x3 - Thrusters

Rest 5-10 Min.

AMRAP 12m
200m Sprint
15 Swings (55/35)
25 Sit Ups

As promised, heavy Thrusters. These are progressive sets, not "sets across" so work up to a heavy weight over 5 sets. Retain solid form and find that threshold. Keep the bar centered over the midline of the body, so roll it back into the front rack position each time it comes down. Also, if it goes to crap while overhead, dump it. This is no time to try and save a bar that would rather take your rotator cuff muscles for a bad ride as you try to pull it back into alignment. Ready, steady, GO!

Happy Birthday to our friends Jeff  and Jennie! A belated and pre-emptive birthday wish from the CFC family! You guys rock!

WOD 11/9/09

AMRAP 20 Min

400m Run
10 Pull Ups
20 DB Split Snatch - 10 per leg - (35/25)
30 Push Ups

MetCon to start the week. ME work will follow tomorrow with heavy Thrusters.

GO!

coming out of the bottom of a HEAVY squat!

More WOD photos...

WOD 11/8/09

REST DAY!

A big round of applause to everyone who pulled, pushed and squatted new 1RM's this week! You all did awesome!

Also, congrats to our last bunch of On-Ramp folks who finished up and did a helluva job over the past 4 weeks. We repeated the Day1 workout as a benchmark and the results were huge! Not just a couple minutes, but 5-8 minutes cut off their times, better ROM, improved endurance and strength and better confidence! A couple of the ladies managed to con me into letting them use the scale and were happy to see 5 and 8 Lb. reductions, due to dietary changes and a new exercise protocol. Be sure to introduce yourselves to Deanna, Leslie, Kelli, Patrick, Chris, Marcy, Debra, Shannon, Kelly and Glen and make them feel at home at CFC. Nice work you all!

We will be wrapping up the Paleo Challenge at the end of this week, so we will start weigh in's soon! Remember, the scale is only part of the story. The other, and more important, aspects are performance and body composition changes. We have seen improvements in everyone who has had the willpower to stick to it. Just a few more days to go, so stay strong!

Take it easy today and rest up. Enjoy your day off and we will see you in the next evolution.

A few of the folks we were able to capture on camera. Shaun - 315, Badger - 285, Andy - 330, Tricia - 185, Pete - 300, Brian - 245

WOD 11/7/09

AMRAP 20 Min

12 Overhead Squats (65/45)
10 Push Ups

Get on it!

Nice work today for the few folks that showed up to make some big pulls on the Deadlift. Everyone PR'd yet again!! Once again people were pleasantly surprised at how much stronger they'd gotten without realizing it. Proof that CrossFit Centurion is a Strength & Conditioning facility, not just a bunch of mindless circuits or chippers with no emphasis on making people strong as well as faster and fitter.

We had the privilege of having Steve Rodriguez from CrossFit Fort Vancouver stop by today for the WOD. Steve did a helluva job on the heinous morning MetCon after the deadlifts. Steve was a great guy and a excellent representative of CFFV. Please stop by again the next time you are in town, Steve!

Steve from CrossFit Fort Vancouver. Thanks for stopping by!!

Paul J. - Not only can he design a cool website, he can lift really heavy weights! 385 Lbs with some gas still left in the tank!