WOD 6/4/10
{exercise-categories}"The Seven"
7 Rounds:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/185)
7 Burpees
7 Swings (55/35)
7 Pull-ups
A Hero WOD from the mainsite. Good stuff!
Sign up now for the next On Ramp Class that starts on June 7th at 7 PM. Contact Allison ASAP to grab a spot, if one is left!
Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!
We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!
Comments (3)
WOD 6/3/10
{exercise-categories}Push Press - 5x5 (increase from last session)
Rest
10m AMRAP
15 Box Jumps
20 Swings (55/35)
25 Sit Ups
Our next On Ramp Class starts on June 7th, at 7 PM. The new class format will be 2 weeks in length but just as good as it has been in the past. If you or someone you know is interested, please contact Allison ASAP to reserve a spot with payment.
Don't forget, CFC now sells VS Olympic Weightlifting shoes,Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!
We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!
Comments (0)
WOD 6/2/10
{exercise-categories}5 Rounds
10 DB Split Snatches -5 per side (55/35)
200m Sprint
15 Wall Ball (20/14)
20 Double Unders
A real treat!
We are starting our next On Ramp on June 7th, at 7 PM. This will be a new shortened version, 2 weeks in length. If you or someone you know is interested in joining, contact Allison ASAP to reserve a spot with payment.
Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!
We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!
Comments (3)
This is Lidia Valentin from Spain. I love these pictures as they capture the moment of full triple extension. She has created upward momentum on the bar using the violent opening of her hips up and slightly back. Her arms are straight, meaning the legs and hips are doing the work until the bar reaches it's upward apex. The slight layback will cause the bar to travel in an upsidedown "J" so it lands over her midline and on top of the shoudlers as she fires the elbows forward by rotating around the bar and pulls herself under the bar a split second after these pix were taken. Thos are two separate pictures but you'll notice they pretty much look exaclty the same - that's amazing consistency through practice.
Oh yeah, this clean is about 250+ Lbs.... Yup, your "man card" has just been taken by Lidia....
WOD 6/1/10
{exercise-categories}Deadlifts - 5x5 (increase from last session)
Rest
3 Rounds
Burpees - 1 Min Max reps
Rest 2 min
Pwr Cleans - 1 Min Max reps (135/95)
Rest 2 min
The next On Ramp Class starts on 6/7/10 at 7 PM. We will be shortening the course slightly as an experiment, so it will now run 2 weeks, meeting M/W/F. The course will cover the fundamental movements from CrossFit and then some, biomechanics, programming, dietary info, stretching, and corresponding workouts. This course is a great tool to better your athletic and health know-how as well as ease people into the program. The cost is $125 and is payable by cash, credit/debit or check. If you or anyone you know are interested, please contact Allison to reserve your spot with payment!
Saturday classes will now kick off at 9 AM, thanks to Rob. Rob has graciously offered to come down and open the box early to start the WOD's on Saturday mornings. Use it or lose it! Thanks, Rob!
Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!
We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!
Comments (0)
Kendall - Setting up the Sumo Deadlift High Pull
WOD 5/31/10
{exercise-categories}
Memorial Day = More rest!
I know alot of people are probably chomping at the bit to work out, but trust me, the rest is a good thing. You make more gains during rest than actually in training.
A big thank you to the members of our Armed Forces, past and present, home and abroad. Our freedom and rights rest upon the sacrifices you all have made and continue to make on behalf of your fellow Americans.
Regardless of your political stance and views on current world events, take time to remember and thank those who protect us and have gotten us to where we are today.
Remember, the GYM IS CLOSED TODAY! We will be back open tomorrow at 10 AM - Be there!
Happy Birthday to "The Scott"! Another year older and definitely stronger! Scott set new PR's of 465 Lbs Deadlift and 435 Lbs Squat, both increases of 30 Lbs in 6 weeks.
Scott - Gettin' under 435 Lbs. in the new, custome made for CFC BW Products power cages!
Comments (2)
WOD 5/30/10
{exercise-categories}REST DAY!
Enjoy the day off! Relax and spend time with the whole fan damily. This is a good weekend to get away from it all and unwind a bit. We will be back at it soon enough!
Remember, we are closed on Monday 5/31/10, for Memorial Day. Don't bother showing up unless you want to do burpees by yourself at the back roll-up. Normal operations will resume on Tuesday!
Comments (0)
WOD 5/29/10
{exercise-categories}"Homewrecker"
3 Rounds
10 Clean & Jerk (135/95)
3 rounds of "Cindy"
- 5 Pull Ups
-10 Push Ups
-15 Squats
A Rob and Andy creation. Don't hold me accountable. The C&J's can be power or full squat cleans. Scale accordingly on the weight.
There will be no classes held at CFC on Memorial Day - 5/31/10. Normal operations will resume on Tuesday. Enjoy your day off!
A couple of notables:
First, congrats to Tyler and Sean for passing their Paramedics test. They studied their asses off over the past few months, put everything else on hold and got it done! That's friggin' great and a step towards a great career! Next time you see them in the box, please give them a congrats on their efforts!
Also, CFC wishes Steve "Smurph" Murphy a happy 40th! Steve has been my partner for the past several years, in the air and on the ground with the dogs. We have had the good and bad luck of being in involved in all kinds of up's and down's over the past 6 years and Steve has been there to be the middle man to bail your's truly out of the occassional dumb situation due to a couple momentary lapses of reason. Good partners are hard to come by. Happy Birthday! Enjoy Sin City!
Oh by the way, in dog years you'd be dead.... ;)
Smurph & Myke
One other thing to note...Trent pulled 450 for a Deadlift on Wednesday...No joke, that's all due to his strict adherence to the strength program and being consistent in his workouts. Unreal work, Trent!
Progenex is having some issues as they grow. They are temporarily out of stock in some of their products (Recovery formula) and they changed the affiliate codes. So, that means anyone ordering will not see their discount until the HTML code for their link is updated. The affiliate code is "CENTURION10". Notice it is in all caps, which is the new change. So, if you order and are not seeing the discount come up, please try entering it with the all caps "CENTURION10". If that still doesn't work, then let us know and we will personally place the order.
CrossFit Centurion PROGENEX link
Comments (2)
WOD 5/28/10
{exercise-categories}"Renegade ManMakers"
10-9-8-7-6-5-4-3-2-1
Manmakers (35/25)
Knee to Elbows
A great way to wrap up the week with a nice easy workout. Enjoy!
There will be no classes in session on Memorial Day, 5/31/10. We will resume normal operations on Tuesday. Enjoy the weekend!
Comments (1)
Elizabeth - Always working hard and showing continual improvement!
WOD 5/27/10
{exercise-categories}Squats - 5x5 (Increase from last session)
Rest
5 Rounds
7 DB Hang Squat Cleans (35/25)
100m Sprint
I can smell the burning flesh now! Notice the cleans start from the hang and are full squat, so no power cleans. Then put down the DB's and sprint 100m - notice I said "sprint".
Comments (4)
Chris Lane going overhead in nice form!
WOD 5/26/10
{exercise-categories}5 Rounds - 2min Rest between rounds
500m Row
20 WallBalls (20/14)
We still want more feedback from clients about the retention of the 10 AM classes, or if needed, having sign ups for them. Thanks to those who took the time to respond. For others, please speak your part if you are interested in that class time.
We will be closed on Monday - Memorial Day. We will resume normal business operations on Tuesday at 10 AM. Thanks for your cooperation!
Comments (11)
Kelli has been on a competitive roll lately. She's done runs, obstacle course challenges, and the STAR6 run last weekend. Her work ethic is paying off in great athleticism and confidence. Nice work!
Thanks Allison and The Scott (Big 70's)." Posted in CFC WODs
"But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! - Rocky, Rocky VI" Posted in CFC WODs
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/cracking_the_rotator_cuff_conundrum" Posted in CFC WODs
-Stephen Kaggwa
Well, I attempted to PR on my deads and press yesterday...and I failed miserably. Unfortunately these things happen...so if anyone else experiences this, don't worry...It just means we need to train harder for the next lift!
P.S. Have a treat for the attempt...I had a piece of cake...ummmm, good!" Posted in CFC WODs
Brian, I think you have mind control over Ivan. Stick with it, this could work in our favor." Posted in CFC WODs
In the third photo, the trainee is leaning back. Again, if the bar was under load the trainee would fail to make the lift. In addition to failing to make the lift, the trainee will place an extraordinary amount of pressure on the lower back which could lead to an injury." Posted in CFC WODs
The first photo is by far the best of all three; however, the trainee’s form still needs some improvement. His feet appear to be at a proper angle and width (for proper heel drive), his knees have a nice bend (activation of the quads for the drive), his hips, back and neck are nice and straight (allowing for proper vertical bar path and reduction of stress on the back) all contributing to good form. The only flaw I see is his elbows could be higher allowing the bar to rest higher on the shoulders (high elbows will place the bar in-line/ or on a vertical path with the heels and back which will maximize the efficiency and power output of the lift)." Posted in CFC WODs