WOD 5/19/10

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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...

 

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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.

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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!

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*** 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.

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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.

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Comments (5)

WOD 5/18/10

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5x5 - Deadlift (Increase from last session)

Rest

400m Sprint
10 Burpees
25 Knees to Elbows
8  Burpees
20 KTE
6 Burpees
15 KTE
4 Burpees
10 KTE
2 Burpee
5  KTE

ME work up front then some short MetCon to balance out the anterior side of the midsection.

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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.

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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!

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

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CFC will now be selling VS Olympic Weightlifting shoes! I have had a couple pairs of these shoes and have been very happy with them. They run true to size, fit comfortably, have a dual top strap system to distribute the pressure across the foot, have a 1.25" total heel height and are very durable. If you are interested, please contact Ian for pricing and ordering! 

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Comments (7)

WOD 5/17/10

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10 Rounds

2 DL  (75% 1RM)
5 Pull-ups
10 Push-ups
15 Air Squats

Good times. 3-2-1...GO!

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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.

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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!

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

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Comments (3)

WOD 5/16/10

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REST DAY

Recover and enjoy some videos of Brian Drescher. This guy is a nut! He likes Oly lifts and is the self proclaimed "Living Legend". He does his lifts after a snoot full of ammonia, then starts saying wacky crap like he's got a weird form of Tourettes. It's friggin' entertaining to say the least! I was able to embed the two videos below, but this one HERE you have to click on to watch. It's classic - he just goes off on a rant about life while doing power snatches....

 

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Comments (0)

WOD 5/15/10

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The Rob & Andy Show is on! Come on in and see what kind of joy they have created for you today! You might learn some "Durpees", compliments of Jarrod from CrossFit Birmingham.

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As I have made mention MANY times before, CrossFit is not the regular fitness program. Instead it is a conditioning program - fitness programns can truthfully be really mild and comfortable, affording you a easier and much less effective ride towards some muscle tone and minor increases in your work capacity and maybe your strength. Now a true strength & conditioning program, like what we are doing here, is definitely more athletic and can be harder on the body due to the nature of the work being done to prepare athletes and normal folks to be ready for anything life throws at them. So while results, localized and systemic, are much better there also comes the issue of stress on the body creating knots, bumps, the occassional strain or spasm, or like we saw this past week, some cases of "butt arm"... those of you in the know know what I am talking about.

So, we need to take much better care of ourselves after CrossFit then when going to Curves or the local "walk/talk/lift" globo gym. This means, stretching (hips, hams, shoulders are the biggies), rolling (worked muscle groups and their supporting and antagonist muscles), pressure point work, and post workout nutrition to help reduce inflammation and promote the healing & reconstruction process. Failure to do so will result in adhesions and knots building up in the fascia of the muscle and creating bigger problems as they progress. This leads to a reduction of your fitness gains and a higher chance of injury.

San Francisco CrossFit owner and physical therapist, Kelly Starret, recently wrote a piece about this on their blog. You can check it out HERE. Hopefully this helps convince you to take good care of the machine!

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Today is another birthday for a couple CFC folks. Ben is turning 26 today and in continuing on his linear progression towards old age like me, while "The Pup" turns 3 today and continues on his linear progression towards throwing heavier toys at his older brother. Happy Birthday, guys!!

Comments (5)

WOD 5/14/10

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21 Deadlifts (45% 1 RM)
21 Knees to Elbows
400m Run

18 Deadlifts
18 KTE
200m Run

15 Deadlifts
15 KTE
200m Run

12 Deadlifts
12 KTE
400m Run

Fun Fridays! Don't be a cherrypicker and get all scared. Man up and come in for the WOD!

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Congrats to Kim and Jon Rudnicki on the birth of their newest addition and future CrossFit firebreather, Taylee! Our best wishes and congrats are sent your way!

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So does this stuff really work? I dunno, let's use one of our clients, Stacy M. as an example. 

Stacy started with us in November 2009 where she went through our On Ramp Class. That was also the last time she'd been to the doctors' office and some of the news wasn't all that good. Stacy was on the higher end of blood pressure and her total cholesterol levels were climbing. Other efforts were of no help and she gave CrossFit Centurion a shot. With lots of hard work, a change in diet and a new exercise protocol, Stacy went at it.

Yesterday, Stacy went back for her annual physical. She was pretty happy to come into the box and report the news. A loss of 22.6 Lbs and down to clothing sizes. Her blood pressure dropped from the red zone to a reading so low her doc took it 3 times! On top of that, Stacy's cholesterol dropped 21 points and was now back in the healthy range while the LDL was down and HDL numbers were better than ever before! Stacy has also made very noticeable changes to her personal appearance and physical features, all for the better!

As excited as Stacy was, I was moreso. It is validation of what we are doing here and the positive benefits, mental and physical, those types of results bring is invaluable. Well worth their weight in gold. Awesome work, Stacy! We are damn proud of you!

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Comments (4)

WOD 5/13/10

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5x5 - Back Squat (increase from last session)

Rest

7 Rounds

4 Push Jerks (115/75)
15 Push Ups
15 Wtd. Lunges - per leg (25/15 DB's)

Squats then rest, then MetCon. Yes, the Push Jerks are meant to be heavy. You aren't doing that many reps, so suck it up, Buttercup. Since yesterday's WOD was a last minute change to celebrate Kristy's birthday, I am changing today's push ups to Lunges. It's not quite the same effect but still tough.

3-2-1...GO!

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Comments (6)

WOD 5/12/10

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3 Rounds

33 Swings (55/35)
33 Push Ups
33 Wall Ball
33 Box Jumps

Someone is turning 33, so Happy Birthday, Kristy! Now let's celebrate it with her CFC style!

If anyone needs to scale do 2 Rounds and  22 & 33 Reps.

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Comments (6)

WOD 5/11/10

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5x5 Press - Increase from last session

Rest

12m AMRAP

12 Sumo D/L High Pulls (85/65)
15 Burpees
20 Sit Ups

Looks like fun. Remember, small increase on the linear progression. Use the 1.25 Lb plates we have in the box to make the appropriate jump. Don't be lame and think that a 2.5 Lb total increase is lame - what's really lame is making too big a jump and then stalling either in the workout or down the road, then having to unload and start over. Ego is a killer. This is a strict press too - no knees! Rest and then get into the MetCon. The hips create the drive on the barbell in the SDLHP, so use them not the arms. The arms finish the movement.

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Comments (0)

WOD 5/10/10

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20m AMRAP

200m Run
20 Thrusters (65/45)
20 Box Jumps

Oh yeah! Keep the thrusters light so the power output stays high. Do not get sucked into going heavy on this one or you will pay dearly. If you are scaling, maintain the run, reduce the time to 12 Min and 12 reps.

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Comments (4)