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On August 14th, the 70's Big crew of Justin Lascek and A.C. will be here to lend some guidance and advice in strength programming. The seminar is a one-day lecture based event which will cover aspects of strength training from…
Testimonials
”Ian, You never cease to amaze me bro! You emailing all of us with what I am totally sure is absolute genuine concern and interest. You’re an amazing person. My wife and I speak about you and your knowledge and… read more“
”Hey Ian- I am still on program and have lost 50+ lbs so far. Aside from the Schindler’s list jokes from co-workers, I have never felt better. I went from a size 40 duty pant to a size 34. Two… read more“
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Comments
->Buddy Holly from HELL Friday July 30th, 2010 - 12:44 pm
"And I couldn't agree more...Jeremy is a BEAST!!! Jeremy is an amazing athlete!! Besides being a firebreather, he is extremely modest about his prowess as an athlete. Great JoB!!! I think our Fight Gone Bad Men's Team should be Jon, Jeff, Trent and Jeremy. I can provide the twinkies and motivation. Does anyone second the motion?" Posted in WOD 7/30/10
->Buddy Holly from HELL Friday July 30th, 2010 - 12:34 pm
"I will observe from the sidelines and determine when I need to call for fire. Don't worry...I am highly trained...I was a cub scout in 1981 where I received my first-aid merit badge. My skills may be a little rusty...BUT DON'T WORRY!!!!" Posted in WOD 7/30/10
->THE SCOTT Friday July 30th, 2010 - 12:20 pm
"Wow, looks insane, I think Ill pass because of health reasons, Ill be watching Saturday morning cartoons and eating donuts." Posted in WOD 7/30/10
->Trent Friday July 30th, 2010 - 11:38 am
"With Ian's blessing I'll be doing the centurion crusher II tomorrow (Saturday 9am). Misery loves company- Who's in???
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
->"The Calves" Thursday July 29th, 2010 - 2:35 pm
"Can I get a HALALUJA Brothers and Sisters?" Posted in WOD 7/29/10
->Buddy Holly from HELL Thursday July 29th, 2010 - 10:23 am
"I see Cat has now seen Jesus too! Don’t worry Cat…he doesn’t know you’re name yet. Me on the other hand….he told me he no longer wants to see me! He says I talk to much...who knew!" Posted in WOD 7/29/10
->Buddy Holly from HELL Tuesday July 27th, 2010 - 8:38 am
"RICOLA!!" Posted in WOD 7/27/10
->"The Calves" Tuesday July 27th, 2010 - 8:10 am
"RICOLA!" Posted in WOD 7/27/10
->Trent Monday July 26th, 2010 - 8:39 pm
"I've got $5 towards Buddy Holly's mankini show. Who else is in??" Posted in WOD 7/26/10
->"The Calves" Monday July 26th, 2010 - 9:11 am
"Congrats Peewee I knew you would do well, very proud, now onto your next performance...hahaha" Posted in WOD 7/26/10
->Buddy Holly from HELL Monday July 26th, 2010 - 7:26 am
"Great Job Shaun!!! Was there ever a doubt, HELL NO!

For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
->Kaysie from Cameron Park Saturday July 24th, 2010 - 12:14 pm
"Bob was KILLING IT!!! I was sitting there in awe...kick ass job man!

Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
->Shaun Saturday July 24th, 2010 - 11:47 am
"Thanks to the entire CFC crew!!! If anyone is going to be in Reno Sunday and wants to swing by the games shoot me an email or grab my number from Ivan & Allison. The TCA kicks off at 0700 at Reno High School with a 5K run followed by 7 additional events throughout the day.



A s" Posted in WOD 7/24/10
->Trent Saturday July 24th, 2010 - 11:46 am
"Rob and Andy- I'm digging the gymnastic/weightlifting/monostructural cardio triplet. Wish I coulda been there for this one. Good choice.
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10
->Kaysie from Cameron Park Friday July 23rd, 2010 - 9:35 pm
"Awesome job today 6:00 - that mess was crazy HARD! But we all made it though Hell, oh yes we did! Oh, and Ian, after that WOD...which almost made me puke tuna and eggs YUM!...I have an idea where you might stick that pogostick! LOL LOL Seriously though, you standing there pushing me to move my ass, and eveyone else's support are the only reasons I kept going. Ain't accountability grand?!?!

grin" Posted in WOD 7/23/10
->CFC Admin from Sacramento County Friday July 23rd, 2010 - 2:54 pm
"Come on, Bro! You know if there was pogostick at CFC, I'd be wrecking shop! Straight mobbin' fools with some mad skills, yo!" Posted in WOD 7/23/10
->Trent Friday July 23rd, 2010 - 1:49 pm
"Ian, you don't have to lie and say it was "Photoshopped"....its ok smile" Posted in WOD 7/23/10
->THE SCOTT Friday July 23rd, 2010 - 7:39 am
""Air Ian"" Posted in WOD 7/23/10
->Trent Thursday July 22nd, 2010 - 6:17 pm
"Is this what it takes to get a Scott sighting at the box? I'm in. The only question is; Milk or Chocolate Milk??" Posted in WOD 7/22/10
->THE SCOTT Thursday July 22nd, 2010 - 9:27 am
"Time to get BIG, 70's BIG! If you guys want to know one of the secrets to massive strength gains and PR's, then go to this seminar." Posted in WOD 7/22/10
Nutrition
Forums
  • Strength Training: Iron and the Soul - Henry Rollins wrote an article for Details back in the day called “Iron and the Soul”. It’s a damn good… (Posted 1 week, 2 days, 18 hours, 44 minutes ago)
  • Strength Training: Triathlon - I was asking Alison today what she thought about starting a triathlon club out of CFC.  We thought it would… (Posted 5 days, 21 hours, 2 minutes ago)
Posted in WOD's

WOD 3/5/10

30 Lunges
25 Pull-ups 
20 Box jumps,
30 Double-unders
25 Ring dips - or - push Ups
20 Knees to elbows 
30 Kettlebell swings (55/35)
25 Sit-ups
20 Hang squat cleans, (55/35) 
30 Back extensions 
25 Wall ball shots (20/14)l

Something "Chipper" to end the week. You all know Friday's are a real hoot, so don't act surprised!

Awesome work to everyone finishing up their 1RM's. Some serious weight was lifted and there were a lot of folks who surprised themselves as well as me! Great work to all of you!

Comments

->mgoya
Saturday March 6th, 2010 - 9:31 pm
"Kaysie, yes we did.... GIRLS rock.... I am so proud of you..."
->SROD
Friday March 5th, 2010 - 9:49 pm
"Thanks CFC folks for the great WOD today! Nice to meet everyone. CFC has got some strong people. Keep it up! Good luck to everyone at Sectionals and Regionals.

Thanks Allison and The Scott (Big 70's)."
THE SCOTT's avatar
->THE SCOTT
Friday March 5th, 2010 - 3:37 pm
"I was pleasantly surprised on everyones PR's on deadlift and press. Awesome job, those are some great numbers. Also, good job on the WOD today...even with a full house everyone kicked butt, especially, Shaun and Jimmy who opted for the weight vest."
Buddy Holly's avatar
->Buddy Holly from HELL
Friday March 5th, 2010 - 10:02 am
"May God (aka Ivan) have mercy on my soul!"
->Kaysie from Cameron Park
Friday March 5th, 2010 - 9:57 am
"Yesterday was AWESOME!!! Everyone kicked some serious ass! grin"

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Prior to participating in any program, activity, or exercise you should always seek the advice of your physician or other qualified health-care professionals. It should be undesrtood that these exercises are strenuous, should be done in moderation and carry an inherent risk that, while providing some health benefits, can also cause previously unknown health issues and/or injury. CrossFit Centurion assumes no responsibility for any injuries or health problems that arise from your participation in CrossFit, strength training workouts, or dietary discussions that appear on this site.