WOD 7/26/10
5 Rounds
20 DB Split Snatches (35/25)
15 Push Ups
10 Pull Ups
5 Broad Jumps
DB snatches are TOTAL, not per leg. So 10 per side. Set yourself up in a manner that allows you to drop off the pull up bar and start broad jumps. At CFC, we will drop off the pull up structure and take 5 leaps outside the roll up door. Don't take the first jump down the driveway - you can crash and burn jumping on the slight decline. The purpose of the broad jump is to reinforce the triple extension needed in the DB snatch and life and athletics in general. No whining!
Congrats to Shaun Hampton for a 4 place finish at the Toughest Cop Alive event held at the Western States Police and Fire Games in Reno. Shaun PR'd in all of his skills he has been working on at CFC and kicked ass! You can be assured next year Shaun will be crushing fools now that he knows he can do well and what skills he can focus on. Shaun told me CrossFit and our blend of strength work was a tremendous asset to him and the reason he did so well - Thanks for the compliments!
70's Big will be in town on August 14th, barring natural disaster or Lynrd Skynrd'esque tragedies. We are working out the final details and creating a registration link to get folks registered. As it stands right now if you are interested in the sit down lecture based seminar only, the cost will be $85. If you are interested in getting some hands on coaching time with AC and Justin post-seminar, the cost will be $100. I will get you more detailed info and finalize things in the next couple days, so stand by!
Meeting of the minds - Ben, Andy and Buddy Holly. Rob is showing the boys his newly ordered hot pink "Mankini" swimsuit!
Comments
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!"
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If you would like more information about joining CrossFit Centurion, contact Andy: newclients@crossfitcenturion.com
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
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On a happy note, my "shrine" looks like a stripper pole.
You feel better
You perform better
and
You look better NEKKED
Works for me!
Rich" Posted in WOD 8/28/10
Rich
P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10