WOD 8/15/11

SKILL

Squats - 5x5 (Slight Increase -sets across)

rest - then specified skill work

P-CHAIN

Back Extension - 4x10

I am going to run 1 more week of Squats/Bench/Deadlifts, however, we are going to do something a bit different with each days skill/strength movement.

I am seeing way too many errors and variations in squat set up, movement, technique and ego. So, the next 3 sessions will be prefaced with a instructional session from each one of the coaches of the day on the proper way to conduct the movements, from the ground up. This will ensure everyone is on the same page with the movements as we do them at CFC. Crappy movement = crappy results and our gym wasn't built on that foundation. I am not joking when I say bring a pen and paper for notes if you like. If you are already an expert, then this will be a good refresher and you can be our instructional model.

After that's over, we will finish the day with some skill work on the pull up structure and then some p-chain movements to wrap it up.

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The Femme Fit Challenge was a blast! The ladies did absolutely awesome! Allison, Jennie, Jess, Joanna, Nicole, Mel and Denise all competed against a very tough crowd of 100. They all did very well and all of them set new PR's in the Max. Clean event, which for many of them was a concern! There were some serious contenders and athletes present and it was nice to see our ladies represented in that group of folks.

The day started off with an "unknown distance" trail run up and down some crazy steep hills. The run was about 2.5-3 miles of cross-country. The next event was the max. Clean in 5 minutes. As I said, every CFC lady set a new PR by quite a bit! I think they were as follows - Allison 170, Jennie 165, Nicole 120, Joanna 120, Jess 120, Mel 100, Denise 90.

Following a very short rest, was the Deadlift/ Box jump/ KB Swing workout. The women had to deadlift their chosen weight for a total of 5000 Lbs. The number of set reps it took them to finish that was how many box jumps and then KB swings they had to do. The entire team did a phenomenal job coming in way up front in each of their heats. Kudos to Denise who, although competing in the Masters group, was lumped in with all the other athletes in the heats and still smoked her heat in this event!

After a short rest, the ladies tackled a 100m sprint in which the top 3 from each heat advanced to the final 100m sprint showdown. All of our ladies did very well and came close to final heat, but still had strong showings to take them to the final event. As an aside, the women's final sprint was FAST. The ladies in that heat had some serious wheels and sprint skills/backgrounds coming in at the low 12 second mark, without blocks and most of them without track spikes. A lot of men would have lost their "Man Card" right then and there.....

2011 Femme Fit - 100m Sprint Final from Ian Carver on Vimeo.

The final WOD was a 400m run/15 burpee/80' sandbag carry (80 Lbs)/dump the bag-touch the line/80' Sandbag carry back/15 burpees/400m run. All of the ladies kicked ass on it. It was great to see them handle the weight and the issues associated with a sandbag as well as they did. Their practice paid off and we saw some awesome perfomances!

The end results weren't made available prior to leaving and there was no award ceremony to see the lady winners - that was one of the rad parts of the event the organization had in store for us....more on that HERE. Once we get all the results and photos, I will post them. In the meantime, a big round of applause goes out to our team of Femme Fit Warriors who represented CFC with class! I might add I do not think anyone from CFC got "no repped" on any of their movements or ROM at the event!

HERE are the final results from the weekend - Nice job ladies!!

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The CrossFit Endurance Trainer's Seminar is fast approaching and we still need to fill it up. There is no cap on avalaible slots and I am having a hard time getting people to realize the importance of this 2 day course. If you are a coach, endurance athlete, know of one and/or want to improve your working knowledge of the in's and out's of coaching and training in that sport domain, then this seminar is a MUST. Not only do you learn to fix run technique and movements, but it is 2 days of learning how to improve your athletes byusing CrossFit and endurance training together to achieve better results with much less training time. This is an official CrossFit Coaching Course taught by CFE Coach Brian Mackenzie and his staff. Tell your cycling/running/rowing/swimming/triathlete/duathlete friends about this course and sign up ASAP using the registration link on our left sidebar.

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The infamous charity event and WOD, Fight Gone Bad, will be in the CFC house on September 17, 2011. Registration for Team CrossFit Centurion is located on the left sidebar. Click on the "Join Our Team" and you can register and donate to the cause. Even if you don't want to take part in the workout, you can still donate! The benefactors are the Special Operations Warrior Foundation, The CrossFit Kids - Infant Swimming Resource group, and Camp Patriot. You can read more about these organizations on the FGB6 website!

As we get closer to the date, we will let you know when start time will be at the box! Remember, it's scalable and open to everyone!!

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WOD 8/13/11

50 Pull Ups
100 Swings (55/35)
100 Double Unders
50 Overhead Squats (95/65)

This is the scaled down version of the NorCal CF Games Regionals WOD #4. We last did it on 6/7/11, so go hard and improve your time!

Don't be dumb and overload the OHS. Keep it doable where depth and ROM are precise. This is the one movement I see everyone bite off more than they can chew and get really lazy/sloppy/ugly with. Don't be that guy/gal!

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The CFC Womens Wrecking Crew is in Martinez competing the Femme Fit Challenge! Please send them your best wishes and stay tuned for how they fare!!

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CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page

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WOD 8/12/11

SKILL

Deadlifts - 5x5 (slight increase - sets across)

METCON

12m AMRAP

10 Burpees
10 DB Power Cleans
10 Sit Ups

P-CHAIN

Back Extension - 4x15

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The2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

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CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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WOD 8/11/11

FRAN

21-15-9

Thrusters (95/65)
Pull Ups

Here it is!! In all her glory, you will chase down Fran today. Let's set some new PR's today people! Jason and Ben will be there to help get you through it!

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The 2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

---

CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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WOD 8/10/11

SKILL

Bench Press- 5x5 (slight increase - sets across)

METCON

4m AMRAP

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

Rest 2m.

4m AMRAP

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

P-CHAIN

Revers Hyper - 4x12

The MetCon is one of my favorites. We did this on 5/31/11 last. You will run/row the prescribed distance, then come in and start banging out as many reps as possible of the aforementioned movements in the time left on the 4m clock. Goooood times!

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The 2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

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CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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Come join Jason and Ben at the Thursday PM sessions. It's a super special benchmark WOD you are not going to want to miss. Bring your A-Game!!

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