The Alley Cat is running the box today, so beware!
15 Thrusters (65/45)
21 Jumping Pull Ups
It's not as easy as it looks, so keep it light and do the J-pull ups as RX'd.
Need some VS Oly lifting shoes? How about some MRM All Natural Whey Protein? If so, see us. We have protein in stock and shoes one day out at low prices for high quality stuff! See Ian or Allison if you are interested.
19 Wall Ball (20/14)
19 Box Jumps
19 Durpees (115/75)
Anyone guess how old Lauren is today? Lauren has been an integral part of CFC, helping us tremendously in making CFC run smoothly as she watches kids and helps us out around the gym without hesitation. Thanks Lauren and Happy Birthday!
What is a Durpee you may ask? Well, as it was explained to me a while back it is a Deadlift and Burpee combo. Do a D/L, then when the bar is set on the ground, hold onto it, kick the feet back into a push up plank position, do a push up on the barbell, jump the feet back up and do another D/L to start the cycle all over again. Fun stuff... I think....
The 70's Big Semnar wants to stop by the gym in August. So far I have 5 interested people but I need abouyt 5-10 more to make it worth everyone's while. If you are interested and wish to learn about strength training in a one day, lecture based seminar, please let me know. The cost is $85 and is open to anyone regardless of whether they belong to CFC or not. Please get back to me or leave a note in the comments ASAP so I can let Justin know. Thanks!
Squats - 5x3 (Increase from last session)
9 Swings (55/35)
11 Knee to Elbows
13 DB Cleans (35/25)
Squats up front. Five sets of three reps. Rest then MetCon. The DB Cleans are FULL SQUAT, starting from the deck each time. GO!
**EDIT - I changed the pull ups to KTE **
Hey peeps - I have been talking with Justin Lascek from 70's Big about having him come up here in August for a seminar. This is a lecture seminar on strength work and the facets of. I have had only a few people express interest. I would need at least 10-15 people to make it worth his time and effort. The cost is $85 per person and the class is a one day session. Even if you are not from CFC, this class is still open to anyone who wishes to attend. Please let us know if you'd be up for it ASAP so I can get an answer back to Justin. Thanks!
50 Swings (55/35)
40 Box Jumps
30 Thrusters (65/45)
20 Lunges (per leg)
Hey folks, just a reminder it's hot outside (duh!) and that means you need to drink A LOT of water. Bring some of your own to start things off and then if you need some, we have more in the kitchenette. When you head home and/or get home, drink even more. If you are really dumping sweat, a sports drink will help. I am not a big fan of them but electrolyte replacement is very important to retain normal body and mental functions. Gatorade and similar drinks are not the greatest due to sugar content, but they do work. Water them down 50/50 and drink them slowly over time. I have had better luck with Endurox and Accelerade. You may find them at cycling stores and other endurance based stores. Regardless of what you do, drink water!
Today we watched Jean Brown, a CFC members since day 1, Deadlift 285 Lbs without a hitch. It was smooth and legit and she looked like she could have done it more than once. I think Jean will be our first lady to pull 300 Lbs! Awesome job, Jean! You've come a long way and continue to make huge strides everyday!
Press - 5x3 (Increase from last session)
300m Row / 200m Run
9 DB Press (35/25)
15 Push Ups
Uh-huh, get some! The presses are STRICT DB Presses, no push presses! Alternate the run and row each round.
All CFC T-shirts are now $20 ! So, grab one while you can. We are working on a new design and vendor, so stay tuned!
MRM All-Natural Whey Protein in vanilla and chocolate is in stock. If you are in need of a high quality, good tasting protein, pick up a 2 Lb. canister for $30 at the box!
As a reminder, if you have a friend who is interested in CrossFit, please feel free to talk up CFC, stuff them in your trunk, and then drive them to a free Saturday morning class. We all know the hardest part of CrossFit is walking in the door for the first time. So, make it easier on them and have them come with you - it will help put them at ease, force them to commit to coming down, and let them get a good taste of the CrossFit Kool-Aid!
I hope everyone had a great holiday! I screwed up the schedule due to a miscommunication. Trent and Jennie will be at the box for Monday morning sessions for all those who are interested. I am sorry for the confusion, I didn't check with Trent prior to posting the schedule for July 5th. S
So, 10 AM class is still on as is 11-1 PM Open Floor time. The gym will be closed for a bit and then back open for the afternoon sessions, thanks to Rob and Andy.
"Quarter Gone Bad"
Five rounds for total reps of:
15 Sec. Thrusters (95/65)
Rest 45 Seconds
15 sec. Pull Ups
Rest 45 Seconds
15 sec. Burpees
Rest 45 seconds
This is a slightly scaled vesion of QGB. The real deal is 135 Lb Thrusters and 50 Lb. Weighted Pull Ups. If you are not up to that task, be smart and do it as we have it RX'd.
HAPPY FOURTH OF JULY!!
From all of us at CFC, we wish all of you here and abroad an awesome holiday. Spend it with family, have a few colds ones and BBQ something tasty. Last but not least, give thanks to our founding fathers and the celebration of our independence on this day in 1776. So what's it all about? Here's some history.
During the American Revolution, the legal separation of the American colonies from Great Britain occurred on July 2, 1776, when the Second Continental Congress voted to approve a resolution of independence that had been proposed in June by Richard Henry Lee of Virginia. After voting for independence, Congress turned its attention to the Declaration of Independence, a statement explaining this decision, which had been prepared by a Committee of Five, with Thomas Jefferson as its principal author. Congress debated and revised the Declaration, finally approving it on July 4. A day earlier, John Adams had written to his wife Abigail:
"The second day of July, 1776, will be the most memorable epoch in the history of America. I am apt to believe that it will be celebrated by succeeding generations as the great anniversary festival. It ought to be commemorated as the day of deliverance, by solemn acts of devotion to God Almighty. It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forever more."
Adams's prediction was off by two days. From the outset, Americans celebrated independence on July 4, the date shown on the much-publicized Declaration of Independence, rather than on July 2, the date the resolution of independence was approved in a closed session of Congress.
Not only do we make you fitter, we make you smarter! Enjoy!
20 DB snatches –10 per arm (35/25)
20 DB squat cleans (35/25)
20 DB squat cleans
20 DB snatches
The old CFC t-shirts are now $20 each! We still have a handful in stock in men's and women's styles. Grab some while you can before we roll out some new designs!
** We will be closed for only the morning classes on July 5th, 2010. The afternoon classes will be a "GO" starting at 4 PM. Thanks to Rob and Andy for facilitating the afternoon classes for everyone! **
AMRAP 15 Min
20 Swings (55/35)
15 Push Ups
10 Thrusters (95/65)
5 Pull Ups
Commitment...Who's got it? If you are hit & miss about your attendance and dedication to better health and fitness, then you may wish to re-evaulate things. There have been a lot of folks who have been no shows as of late and we would hope they are still trying to do something active. CrossFit is too hard and too involved to play stop-n-go with. It causes 3 steps forward, 2 steps back and will only hinder your fitness goals and not improve your self-confidence and health. Excuses are excuses - make a commitment to stay healthy, fit and strong!
The next CFC On Ramp Class starts on 7/5/10, so sign up ASAP if you or someone you know is interested in starting with CrossFit Centurion. Commitment is a must!!
Many of you have been, or will be, receiving a updated CrossFit Centurion Contract in your email. Please do not worry about this right now or try to figure out how to create a user name, password and log-in. We are updating our database management software and as a result, these contracts are being automatically generated and sent out. You are not being charged for anything additional or getting suckered into anything sneaky. Let us know if you have any questions or concerns. Thanks!
We are clearing out our CFC T-shirts! All T's are now $20 each! We have some new stuff being made up by another vendor and will have it available for purchase soon, so stay tuned. In the meantime, you can load up on our last batch of shirts!
Are you interested in a seminar from 70's Big in August? Check the CFC Forum board for more info and let us know ASAP!!
Deadlifts - 5x3 (Increase from 5x5)
5 Deadlifts (60% 1RM)
10 Renegade Push Ups (25/15)
15 Wall Ball (20/14)
Renegade Push Ups are a push up with a DB in each hand. Do a push up, then do a DB row to the left side and right side while still in the plank position. That's 1 Rep...keep going....