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!
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!
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!
Rob standing up a 230 Lb Clean and setting up the Jerk. The bar is high on the chest and shoulder, close to the neck so it is supported by the body and energy is not lost during the upward acceleration. Head is back out of the way, the bar is over the midline, elbows brought down to drive the bar up, and the body is vertical in preparation to begin the "dip & drive". 3,2,1....GO!
Comments
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A little METCON at CFC."
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First week of every month -M/W/F evenings-715-830 PM (By appt. only)
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http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12
http://www.youtube.com/watch?v=JKb1IeovH60" Posted in WOD 1/12/12