WOD 5/14/10

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!

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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WOD 5/13/10

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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WOD 5/12/10

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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WOD 5/11/10

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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WOD 5/10/10

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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WOD 5/9/10

Rest Day!

Good job this week!  Rest up and get recovered, you just might need it!

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WOD 5/8/10

15Min AMRAP

200m Wtd Run (45/25)
20 Wall Ball (20/14)
15 Russian Twists
10 Pull Ups

A little something special from Buddy Holly. Enjoy!

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WOD 5/7/10

3 Rounds

15 Hang Power Cleans (135/95)
15 Burpees

One from the mainsite to wrap up the week. As always, it's Fun Friday! Work on your HPC's prior to the workout. Spend the time to work on the proper mechanics of the movement and the barbell.

The HPC is tremendous for developing explosive strength. Why? Consider the range of motion in which you must create A LOT of momentum on the barbell as it hangs at the hips. Truth of the matter being you only have a sseveral inches of room to create a all the acceleration and elevation on the barbell needed to get it up and momentarily weightless so you can pivot under it. From a standing position, you need to dip, transition, and explode upward and slightly back in triple extension to get that barbell to travel up and over, while you pivot around the bar and it settles on the shoulder. The trick being that as the bar gets really heavy, you are forced to pull under the bar very quickly and not rely on the height of the barbell to give you the time to do this.

Now think about taking that bar from the ground to do the same thing. There's a whole bunch more travel room - from the floor to the point of triple extension - for the barbell to gain momentum and get up to the shoulders. The little bit more acceleration means you can get under the bar a bit more cleanly due to a split second more time it has in the air. The regular power clean is less demanding on a pure explosive action from a standing, dead stop than the HPC. It has been my personal experience that if you wish to get better at regular cleans at heavy weight, working on heavy HPC's. The vicious extension you will learn to do, coupled with the ability to learn to pull yourself under the bar really fast, will make a full squat clean that much easier when the time comes.

On a final note, at heavier weights (85%+ 1RM) you will only be able to do 2-3 reps of HPC's before form breaks down and things have the opportunity to go awry - this is true for any variation of heavy Cleans and/or Snatches. At lighter weights, you can get more out of the reps, but be smart about it.

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WOD 5/6/10

Push Press - 5x5 (Increase from last session)

Rest

"HELEN"

3 Rounds

400m Run
12 Pull Ups
21 Swings (55/35)

Push Presses with a small increase from last session. Rest up and then hit the MetCon. You will doing "Helen" today, a benchmark WOD, so hit it hard and record that time for future reference.

** ATTENTION** - There will be no morning class today due to a death in Allison's family. Normal class hours will resume at 4 PM. We apologize for the inconvenience.

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WOD 5/5/10

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Another benchmark WOD. No half stepping - Get on it!

**ATTENTION** - Due to a death in Allison's family, there will be no Thursday morning CrossFit Class. The gym will re-open for the PM classes. Sorry for the inconvenience.

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