WOD 11/7/09
AMRAP 20 Min
12 Overhead Squats (65/45)
10 Push Ups
Get on it!
Nice work today for the few folks that showed up to make some big pulls on the Deadlift. Everyone PR'd yet again!! Once again people were pleasantly surprised at how much stronger they'd gotten without realizing it. Proof that CrossFit Centurion is a Strength & Conditioning facility, not just a bunch of mindless circuits or chippers with no emphasis on making people strong as well as faster and fitter.
We had the privilege of having Steve Rodriguez from CrossFit Fort Vancouver stop by today for the WOD. Steve did a helluva job on the heinous morning MetCon after the deadlifts. Steve was a great guy and a excellent representative of CFFV. Please stop by again the next time you are in town, Steve!
Steve from CrossFit Fort Vancouver. Thanks for stopping by!!
Paul J. - Not only can he design a cool website, he can lift really heavy weights! 385 Lbs with some gas still left in the tank!
Comments
TEAM 10
"The centurion in the infantry is chosen for his size, strength and dexterity in throwing his missile weapons and for his skill in the use of his sword and shield; in short for his expertness in all the exercises. He is to be vigilant, temperate, active and readier to execute the orders he receives than to talk; Strict in exercising and keeping up proper discipline among his soldiers, in obliging them to appear clean and well-dressed and to have their arms constantly rubbed and bright." (Vegetius. De Re Militari, [6] II, 14 )"
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Lastly, I want to give a BIG "Thank You" to Coach Jason for helping manage the process. He was at the box extra hours each week to coordinate counters and athletes and to run the WOD's. Without his efforts, this wouldn't have happened!" Posted in WOD 3/26/12
Awesome job woman!
You are my inspiration to get stronger!!" Posted in WOD 3/24/12
Happy Birthday Jason!!!!" Posted in WOD 3/15/12