WOD 1/6/10

Press

1-10-1-20-1-30

Rest and work on skills afterwards.

Same as on Monday. Warm up progressively with small reps to about 90% 1RM. Load to about 95% for ME, then unload to about 70% for reps. Load back to about 95% for ME, then unload to about 60% for reps. Load to 95% for ME, then unload to about 50% for reps. Again, the reps should be unbroken and this is not for time, only bar load. If you rack the bar mid-set, you must unload some weight and start over to finish your reps. Do not pick up where you left off. So, be smart and load accordingly.  Form, form, form!!!

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If you haven't already, please check out the new forum. You have to register as a member of our website to access it, leave comments and replies on it. You can do that via the link on the left side of the website. All the new Paleo Challenge info will be posted in there, so if you are involved in it, use the forum as a resource as much as possible.

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Here is some solid advice from The Whole 9 website. You have probably heard me preach a lot of it, but it's good to hear it again from another source.

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A big congrats go out to Jeff and Kristy who were recently engaged while spending time skiing and playing in the Sierra backcountry! Congrats you guys, we are excited as hell for you.

Speaking of Jeff and Kristy, check out their video diary of a "day in the life"... where did I go wrong??

 

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WOD 1/5/10

5 Rounds

400m Run
500m Row

A barn burner, for sure! Alternate back and forth and don't pop your cork too early on this one. Pacing is crucial, just don't sandbag it either!

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OK, after much debate, controversy, pain, suffering and a near death experience (okay so not really, but we needed some drama..) we now have a CFC Forum Board! The link to this board is located at the top right of our website. Anyone may access it and check it out, but only those who have signed up as members/users of CFC can actually access it to post and reply to. So, for those who haven't figured out the whole "sign up" part, you will find it on the left sidebar of the website. Click, type, and have friends....

The Cat and I will have access to the board as moderators and will keep it clean and productive. Trolls, trash talk, and other inane wackiness will get you booted with a "no come back" pass and I will do it in person! You can tweak the settings to display info about you, an avatar, or whatever you like. Right now we are just building it up and will add more topic sections as we grow and I have crap to talk about, which is pretty often, so check it out!

But, first and foremost, the "Cut the Crap" Paleo Challenge will be posting and using the forum as it's group board instead of the Google thing I was talking about earlier. So, all pertinent info, questions, recipes,ideas, etc. will be posted here by The Cat and I, as well as other members. PLEASE post and use it as a sounding board for whatever comes up - good, bad or indifferent. You can even use it as a confessional, just don't expect me to be as nice or forgiving as your pastor.

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 The SacTown Throwdown is coming up in early February at CF East Sac. It's going to be a righteous time, so sign up. We need teams of 4 to get together and sign up. If entry fees are an issue, please let us know and we will try to help. So let's put together a strong team and have a good showing. Those of you going to NorCal CFG Quals in March shoud really, really be considering this event. Go to the links on the left sidebar for more info!

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This Sunday's class had a less than stellar turnout. We would like to keep the class for the benefit of our members, but if we don't get more than 1 other person there, we will not do it. We will continue to run the class for the next few weeks and monitor the turnout. If you are interested, please use it or lose it.

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WOD 1/4/09

Deadlift

1-10-1-20-1-30

Rest

Skill Work

I saw this format on the main site a while back and wanted to try it. So, today is your lucky day. The loading should be done as follows: Warm up thoroughly progressively loading to about 90% 1RM in small reps. From there, load to about 90-95% 1RM or as close to it as you can get, dependent upon how you feel. Pull your single and then unload to about 65-70% 1RM. Re-load to about 85-90%, unload to about 55-60%. Re-load to about 85-80% and then unload to about 45-50%. Record your totals for each set of lifts.

This will be hard, so buckle in. This is not for time - this is an ME & strength endurance workout. Your goal is to pull heavy singles then do higher reps unbroken, so pick your weights accordingly. If you fail to complete the prescribed number of reps, you must strip weight and start over. You will not start from where you left off. Form is crucial. DO NOT pull with a rounded back, jerk the bar off the ground, bounce the bar off the deck, or lift using only your lower back. Be smart and train correctly!

Once you are done, pick some skills that need work and get better at them. Stretch out and call it a day.

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For all of the folks starting the "Cut the Crap" Paleo Challenge today, we are working on creating a user group/discussion forum for folks under our Google account. This would allow people to trde ideas, recipes, diet log stuff, etc. in a private area. Once we figure it out and upload the docs and links to it, we will notify/invite everyone doing the challenge to join the group, CrossFit Centurion.

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My internet connection is back up, at least the hardline, thanks to Paul Baker and his electrical know-how. The wireless, that's another story, but it's due to a crappy NetGear modem. Anyhow, I am finally able to post some new vids I made. The following one is of Shaun taking on "Jackie" last week. Check the video library and the respective tabs (WOD's, Barbell Lifts, Oly Lifts) under the "Video" section for more grooviness. I am still working on a couple more, but technology is a pain in the ass, so it's slow going...

 

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WOD 1/3/10

REST DAY!!

The Holidays are past (Thank, God!!), so now it is time to get back into a groove and start being consistent in your health and fitness based efforts. Start taking your training and recovery time seriously. Work out, enjoy yourselves, and stretch and rehab.

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Although it is a blog rest day, the gym is open from 10 AM - 2 PM for "Open Gym". Come on in for skill work, strength work, or to make up a missed WOD. Andy will be there to make sure no one drops a kettlebell on their head. This is going to be a regular thing as long as people show up. If not, we will dump it.

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Allison will have info on the "Cut the Crap" 90 Day Paleo Challenge this week for all participants. If you are going to do it, take it seriously and don't make up lame excuses why it didn't work or you caved in, etc.

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With diet in mind, we are constantly asked about people wanting to eat peanut butter or peanuts for a fat source. We have always recommended against peanuts since they are a legume and have some associated health risks. Most people take our word for it, but some don't. If you still need convincing, take a look at this article from Whole 9.  There are some really good articles on this site, so check them out!

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WOD 1/2/10

Warm Up:

3x3 Overhead Squats

MetCon:

30-25-20-15-10-5

Swings (55/35)
Wall Ball (20/14)

Then: 400m Sprint

Warm up with some OHS. They don't have to be hellaciously heavy, just challenging enough to retain good form and make you really develop a solid movement pattern with the movement. I realize we just did these the other day, but I still think they need some work.

MetCon: Go through the reps as prescribed, then upon completion hobble out for a 400m waddle to stop the clock. This WOD will be tough on the lower back, so make sure you do some dynamic ROM stretching to loosen up the hips and lower back.

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An interesting article on Vitamin D supplementation. I think it's worth a shot if it improves performance and assists in elevating our health levels.

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Remember, we are now offering a Sunday class from 10 AM - 2 PM. Use it or lose it. This will be an "Open Floor" time where you can work on specific skills or make up a WOD. Thanks to Andy for overseeing the class!

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