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”After four years at the gym mostly attending group exercises classes, I was growing bored and losing motivation. With my 20 year high school reunion approaching, I wanted to shake things up and really get in shape. On a friend's… read more“
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Comments
->bowman Saturday September 4th, 2010 - 3:30 am
"For time: Hike Half Dome: 5:43:28 (UP) 4:12:32 (DOWN) Total time minus the airlift: 9:55. PS: Look at those huge calves!!" Posted in WOD 9/3/10
->Trent Friday September 3rd, 2010 - 3:53 pm
"I heard Bowman got airlifted to that site but its still a pretty cool pick" Posted in WOD 9/3/10
->Badger Wednesday September 1st, 2010 - 9:24 am
"That's just not right. I like Ho-ho's not Twinkies. I miss you guys and gals. Don't bury me just yet... the GF might let me come back. :(

On a happy note, my "shrine" looks like a stripper pole. wink" Posted in WOD 9/1/10
->Buddy Holly from HELL Wednesday September 1st, 2010 - 9:14 am
"It is with great sorrow...I announce our first "Missing in Action" member, “Badger”. Badger put up a gallant fight...he threw a mean wall ball, ran a fast 400m and valiantly fought off the demon god Pukey at every turn. However, it just wasn’t enough….we are currently recruiting volunteers to help search for our lost comrade. The search for “Badger” begins…." Posted in WOD 9/1/10
->Kaysie from Cameron Park Tuesday August 31st, 2010 - 1:56 pm
"I'll give you 3 reason to get on the Paleo train (and they come directly from Robb...)

You feel better
You perform better
and
You look better NEKKED

Works for me! smile" Posted in WOD 8/31/10
->CFC Admin from Sacramento County Tuesday August 31st, 2010 - 12:28 pm
"Rob beat me to it... I was gonna put those up on the site this week. Good stuff!" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:42 am
"And for those of you interested in learning the power clean or just improving it, T-Nation has a 12-step guide to a better power clean. Here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#12-step-guide-to-flawless-clean" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:32 am
"Well…Who is still thinking about starting a Paleolithic diet, but still has some lingering questions concerning its potency? Well, wait no longer…. T-Nation has a comprehensive article with Rob Wolff discussing the benefits of a Paleolithic diet. If you’re interested…here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#the-paleo-diet." Posted in WOD 8/31/10
->THE SCOTT Tuesday August 31st, 2010 - 9:38 am
"Now I'm gonna have DAD strength so my PRs will be even bigger. Argghhhh. BTW, sleep is over-rated!" Posted in WOD 8/31/10
->Kaysie from Cameron Park Monday August 30th, 2010 - 1:01 pm
"I love to run...I love to run...I love to run..." Posted in WOD 8/30/10
->GYMR Sunday August 29th, 2010 - 10:41 pm
"Thanks Scott and Mel.

Rich" Posted in WOD 8/28/10
->GYMR Sunday August 29th, 2010 - 10:37 pm
"Congrats Scott and Kelli it is great to add another birthday to the 28th.

Rich

P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10
->Kaysie from Cameron Park Sunday August 29th, 2010 - 9:34 pm
"CONGRATULATIONS SCOTT AND KELLI! I am honored to share a birthday with such a rad little guy. =)" Posted in WOD 8/29/10
->THE SCOTT Sunday August 29th, 2010 - 8:44 pm
"Happy Birthday you guys, may all your Birthday wishes come true." Posted in WOD 8/28/10
->THE SCOTT Sunday August 29th, 2010 - 9:58 am
"Thanks CFC fam for the kind words. Yeah, the whole labor process is exhausting, draining and very emotional. I am glad it's over and happy to be a parent. We still can't believe it however, it feel fantastic. Now, its time to get Jack bulked up." Posted in WOD 8/29/10
->lyz2814 Sunday August 29th, 2010 - 7:53 am
"Thanks for the sweet write up! If anyone wants to see some more pix from the Whitney trip, you can visit my gallery: http://gallery.me.com/emzaffarano/100140.

I will be posting more albums from my WY and CO adventures in teh next few days.

Congrats to Scott and Kelli on your new addition! The world needs more Virgos smile" Posted in WOD 8/29/10
->Trent Sunday August 29th, 2010 - 6:57 am
"Congratulations to Scott and Kelli on the birth of their son. You are both great people and will make great parents. Cant wait to meet the lad in person and to have you guys around more often." Posted in WOD 8/29/10
->Kaysie from Cameron Park Saturday August 28th, 2010 - 12:15 pm
"Thanks Mel! =)

Fook Me! That WOD was cuh-razy hard! But I ran a mile today! YAY!" Posted in WOD 8/28/10
->Mel Saturday August 28th, 2010 - 9:09 am
"Happy birthday Rich and Kaysie. Have a wonderful day!" Posted in WOD 8/28/10
->The Clink Friday August 27th, 2010 - 9:09 pm
"6:15 RX'd PR by 38 seconds. But sadly did not meet my 3 month Goal to get a 5 min Fran..

F%*& YOU FRAN!!!!" Posted in WOD 8/27/10
Nutrition
Forums
  • What's for chow?: 15% off US Wellness Meats - Use coupon code FRSSG2010 and get 15% off any purchase from U.S. Wellness Meats. It’s only good until 8/22 so… (Posted 3 weeks, 5 days, 2 hours, 21 minutes ago)
Posted in WOD's

WOD 4/7/10

Bring your running shoes!!

 

2 Rounds

800m Run
Rest 3m

400m Run
Rest 2m

Spring is here and it's time to breathe in some fresh air. Don't like to run? Cool, glad to hear it... Lace 'em up.

Run 800, rest, run 400, rest 2 min, then go back to 800m and repeat. You will be working on a shortened rest cycle between the rounds.

POSE Method is our preferred method of running. Check it out by going HERE and reading THIS article from the CrossFit Journal.

Kid care at the box is at a standstill due to a lack of kid watchers for the AM session. That being said, if you are planning on brining the kidlets with you to the morning session, please check with Allison (call or text) first to see if someone will be there to watch them during class time. For safety reasons we can't allow kids in the back without supervision or on the floor during workouts, but you can try to create a mommy network to swap out watching each others kids while one person works out. Let us know and we will do the best we can to accomodate you!

 

Comments

->CFC Admin from Sacramento County
Wednesday April 7th, 2010 - 10:23 am
"Tom - Thanks for the pix. As usual, awesome work!

"The Scott" - Nice publicity man and solid work. But...there is no way you can look good while Oly lifting in black shoes....you'll look lame and drop the bar on your head...."
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 8:37 am
"and finally, http://www.vsathletics.com/product.php?xProd=1917"
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 8:35 am
"- http://www.maxbarbell.com/collections/weightlifting-shoes/products/wei-rui-weightlifting-shoes-black"
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 8:33 am
"If you a fan of the color black, and want to look good while you Oly lift then check these out; http://www.roguefitness.com/store/weightlifting_shoes.php

Remember to get the knee high tube socks at american apparel"
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 7:56 am
"Thanks Rob, I take pride in ingesting massive amount of meat and dairy, along with "Progenex". My fashion forward inspired clothing and my lack of facial grooming helps me go big, 70s Big."
->TomC
Wednesday April 7th, 2010 - 7:26 am
"I have some pictures from Sectionals a little over a week ago including some Centurion competitors. I did my best to organize the photos by affiliate, but I have missed quite a few people. If you happen to see any of your athletes that you would like included, let me know and I will put them in the appropriate group. Enjoy:

http://tomcampitelli.zenfolio.com/f697410223"
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday April 7th, 2010 - 4:22 am
"Hey Boys and Girls...

Go check out http://www.70sbig.com! Why do you ask? Well, that's right...our one and only "The Scott" is featured on today's blog. He's rocking his grizzly beard, red socks and bulging muscles.

INFAMOUS!!!! The Legend continues.....

Great Job, Scott!"

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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.