WOD 5/28/10

"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)

WOD 5/27/10

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)

WOD 5/26/10

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)

WOD 5/25/10

Press - 5x5 (Increase from last session)

Rest

2 Rounds

5 cycles - Tabata Push Ups
5 cycles - Tabata Pull Ups

Tabata Intervals are 20 sec of work / 10 sec of rest. In this WOD each cycle represents one time through 20s/10s. So you will be doing 2:30 of Tabata Push ups, the doing 2:30 of Tabata Pull Ups, then back to Push Ups, then back to Pull Ups. This should equal 10 minutes total work time, but remember my math skills suck...

We have had really poor morning class turnouts as of late and we are considering our options. One being to scrap the 10 AM altogether and start the days at 11 AM. The other being have clients sign up on MindBody Online for the class they plan on attending so we know in advance whether we need to be there or not, Lastly, leave it the way it is and cross our fingers. A year ago at this time, the morning class was a madhouse of firebreathers and good times. Now it's dust bunnies and crickets.

We'd like to use that morning class as much as possible, but if we aren't getting the response we need, we will have to make some changes so we can retain some sanity and streamline our schedule.  We will open the doors for just one client, but we'd love to see more morning participation. So, please let us know what you think or what works/doesn't work for you all and we can go from there. If no one sounds off we can't make an educated decision, so please let us know!

Comments (12)

WOD 5/24/10

100 Squats
30 Box Jumps
30 Swings (55/35)
30 Sit-ups
30 Power cleans (65/45)
30 Burpees
30 Wall-ball shots (20/14)
800 meter run

Fun, fun, fun!

Comments (1)

WOD 5/23/10

REST DAY...sorta...

The WOD is the STAR6 Memorial 5k/10k Run. The event is a fundraiser for the STAR6 Foundation set up to help support the families of slain Law Enforcement officers. This is more than a fundraiser run to me as I was one of the very first units on scene when SSD helicopter STAR6 crashed on July 13, 2005. I had a direct role in trying to save the lives of my partners, Pilot Joe Kievernagel, Observer Kevin Blount, and Deputy Eric Henrikson who was critically injured and was the sole survivor of the crash. The run will be starting right next to the STAR6 Memorial sculpture which sits immediately across from the crash site on the north side of Lake Natoma. The sculpture is meant to emulate the unique tail section of the EC-120 helicopters SSD utilizes. The circular section of the sculpture is a looking portal aimed directly across the lake at the spot where the crash occurred.  You can find more information about the memorial HERE.

This run is more than a fundraiser or fun run to me and many other department members who were there that day or had ties to Joe, Kevin, Eric or our Aero Unit. I will be running, come rain or shine, hell or high water - it's the least I can do...

On a lighter note, Buddy Holly found some rare archived video footage of the infamous "T$" and his old K9 partner, Rex. The video was taken for a contest we got roped into a couple years ago...it turned out to be quite the fiasco and I think Todd was the only one who did everything he was supposed to and pretty much was the only dog/handler team to still be in the contest come the end of it... ask me about it sometime....

Anyhow, I spent several years with T$ as my partner and all of us on the detail will attest to the fact he is one of the funniest people to be around and work with in a stressful and dangerous environment. A great guy and good friend, T$ has a dry sense of humor and he pulls random wackiness out of the blue to keep things entertaining...in this case, like using a log as a dog toy and feeding his dog peanut butter as a reward....He makes it look believable. It's been rumored the T$ has been seen at CFC from time to time, throwing down with the best of them, but like Sasquatch almost no pictures document his existence. Still, he is a believer and follower of CrossFit and used to drag Rex around on runs with him back in the day...Check out the vid and enjoy!

Comments (2)

WOD 5/22/10

It's time for Andy and Rob to make your day sunny and bright! So, let's do it like the animals!

2 rounds 

30yd broad jump
1min jump rope
30yd crab walk
1min jump rope
30yd 1 leg broad jump
1min jump rope
30yd bear crawl
1min jump rope
30yd frog jump
1min jump rope
30yd sideways bear crawl
1min jump rope

This is a pure, paleo workout. It's harder than it looks, but a ton of fun since these are movements we hardly ever do in the real world anymore, yet they are very natural and organic. So, put away the ideas of looking or feeling dumb and do it. It will kick your ass and give you a new appreciation for 3rd Grade recess....

 Today is the Roseville Fire Dept's Brewfest and BBQ at the Fountains in Roseville. Come down and show your support. I am sure you will get to see the infamous "T-Mack" brewin' and stewin' at the shindig! More info can be found HERE.

 Tomorrow is the STAR6 Memorial 10k/5k Run at Nimbus Flats, 1901 Hazel Ave. Registration opens at 0730 Hours and the races start at 0900 Hours. Pre-register on line using the link in our left sidebar. We will meet prior to the event and run as a group unless there are folks out there who wish to run it as a race or for a PR - have at it!

The event is a fundraiser for the STAR6 Foundation set up to help support the families of slain Law Enforcement officers. This is more than a fundraiser run to me as I was one of the very first units on scene when SSD helicopter STAR6 crashed on July 13, 2005. I had a direct role in trying to save the lives of my partners, Pilot Joe Kievernagel, Observer Kevin Blount, and Deputy Eric Henrikson who was critically injured and was the sole survivor of the crash. The run will be starting right next to the STAR6 Memorial sculpture which sits immediately across from the crash site on the north side of Lake Natoma. The sculpture is meant to emulate the unique tail section of the EC-120 helicopters SSD utilizes. The circular section of the sculpture is a looking portal aimed directly across the lake at the spot where the crash occurred. You can find more information about the memorial HERE.

This run is more than a fundraiser or fun run to me and many other department members who were there that day or had ties to Joe, Kevin, Eric or our Aero Unit. I will be running, come rain or shine, hell or high water - it's the least I can do...

MEETING AND PARKING INFO

For the CFC folks who will be a the run, let's meet in the parking lot at the start area. You will see our truck there and if I can rig it, our banner will be up. From there we can run as a group for those who want to. I was told there are 200+ paved parking spots available, so get there early as there about 2x that registered for the run. Carpool if you can. If there is no parking available, I would recommend parking at the Spaghetti Factory or The Hideaway Restaurant parking lots at Hazel and Folsom and walking over the freeway to the race start.If you have any questions or need help finding us, call or text Allison or I on race day.

HERE is a map of where the race starts! Once you exit Highway 50, turn north onto Hazel Ave. and turn right at the (A). Stay to the right and follow the access road in. The parking lot in question is past the CSUS Aquatic Center - you can see the roof of a round gazebo structure in the northwest corner of the parking area. See you there!

CFC also can order Progenex & Advocare Supplements for you at a discounted rate.

Progenex is bar none on the leading edge of nutrition for the serious athlete looking to maximize strength gains and improve their training & athleticism through better recovery, muscle growth and increased work capacity.

Advocare carries a large line of recovery and sports nutrition products that are great quality and well priced.

If you are interested in any of the aforementioned supplements, you may go On-line through the links above or contact Ian or Allison to place an order!

Comments (2)

WOD 5/21/10

5 Rounds

15 Swings (55/35) 
15 Burpees 
15 Wall Ball (20/14)
15 Sit-ups

 Saturday May 22nd, is the Roseville Fire Dept's Brewfest and BBQ at the Fountains in Roseville. Come down and show your support. I am sure you will get to see the infamous "T-Mack" brewin' and stewin' at the shindig! More info can be found HERE.

 Sunday, May 23rd, is the STAR6 Memorial 10k/5k Run at Nimbus Flats, 1901 Hazel Ave. Registration opens at 0730 Hours and the races start at 0900 Hours. Pre-register on line using the link in our left sidebar. We will meet prior to the event and run as a group unless there are folks out there who wish to run it as a race or for a PR - have at it!

MEETING AND PARKING INFO

For the CFC folks who will be a the run, let's meet in the parking lot at the start area. You will see our truck there and if I can rig it, our banner will be up. From there we can run as a group for those who want to. I was told there are 200+ paved parking spots available, so get there early as there about 2x that registered for the run. Carpool if you can. If there is no parking available, I would recommend parking at the Spaghetti Factory or The Hideaway Restaurant parking lots at Hazel and Folsom and walking over the freeway to the race start. If you have any questions or need help finding us, call or text Allison or I on race day.

HERE is a map of where the race starts! Once you exit Highway 50, turn north onto Hazel Ave. and turn right at the (A). Stay to the right and follow the access road in. The parking lot in question is past the CSUS Aquatic Center - you can see the roof of a round gazebo structure in the northwest corner of the parking area. See you there!

You may also purchase Progenex supplements through CrossFit Centurion at a discounted rate! Please contact Ian or Allison to place your order!

Comments (5)

WOD 5/20/10

Push Press - 5x5 (Increase from last session)

Rest

400m Sprint
25 Pull Ups
10 Handstand Push Ups
20 Pull Ups
8  HSPU
15 Pull Ups
6 HSPU
10 Pull Ups
4  HSPU
5 Pull Ups
2 HSPU

Push Press today. Then MetCon - yes, it looks familiar. Why mess with a good thing!

Saturday May 22nd, is the Roseville Fire Dept's Brewfest and BBQ at the Fountains in Roseville. Come down and show your support. I am sure you will get to see the infamous "T-Mack" brewin' and stewin' at the shindig! More info can be found HERE.

Sunday, May 23rd, is the STAR6 Memorial 10k/5k Run at Nimbus Flats, 1901 Hazel Ave. Registration opens at 0730 Hours and the races start at 0900 Hours. Pre-register on line using the link in our left sidebar. We will meet prior to the event and run as a group unless there are folks out there who wish to run it as a race or for a PR - have at it!

Comments (7)

WOD 5/19/10

Monostructural Cardio Hell!

In any order, complete the following:

- 2 min Rest Between Rounds -

1000m Row

800m Run

200m lunges

5 min Jump Rope

You can start with any exercise and go in any order you like. The only caveat being you must complete the exercise you are on before moving on to the next one. You have 2 minutes of rest between rounds. Start a clock and keep track of your splits and your overall time!

Good times - you can thank me later...

Saturday May 22nd, is the Roseville Fire Dept's Brewfest and BBQ at the Fountains in Roseville. Come down and show your support. I am sure you will get to see the infamous "T-Mack" brewin' and stewin' at the shindig! More info can be found HERE.

Sunday, May 23rd, is the STAR6 Memorial 10k/5k Run at Nimbus Flats, 1901 Hazel Ave. Registration opens at 0730 Hours and the races start at 0900 Hours. Pre-register on line using the link in our left sidebar. We will meet prior to the event and run as a group unless there are folks out there who wish to run it as a race or for a PR - have at it!

*** ATTENTION *** There will be no 4 PM class today (5/19/10) due to a schedule change. 5 & 6 PM Classes will still be up and running. Sorry for the incovenience.

So, do you want to hear my argument on why I think The Thin Blue Line could use a kick in the ass about their work(out) ethic? HERE is my take on it. Let me know what you think.

Comments (5)