This week's WODs
Skills
Ring Dips, Handstands/HSPU, Double Unders, Pull ups, Toes to Bar/KTE
Spend 15 minutes working on one or two of these and making sure you have them dialed before next week!
MetCon
400m Run
10-9-8-7-6-5-4-3-2-1
Push Ups
DB Push Press (35/25)
Box Jumps
400m Run
Today is a break from testing, but it is still a last minute time to work on skills and get ready for the rest of the testing next week.
All workouts this week will be short and sweet. Don't overdo it if it seems easy as the testng process takes priority, this week and next week!
Please be on time! For week 1, all warm ups will be run by CFC Coaches and will be done by 10 minutes after the start of class. From there it is GO time, so don't stand around asking me questions you should've figured out the answers to. Load up, get to your attempts, notify a coach, and lift heavy!
All MetCon training will begin 30 minutes after the start of class, so stay on schedule please.
There will be no newbie drop-in's during the testing days of Week 1 and Week 2. All sessions are closed to CFC members only!
WOD Scores/Comments (0) | Compare to December 13, 2011
Testing is for everyone. We are getting the feeling that no matter how many times we tell people that they need to come in and test, they seem to think they need to "be ready" or they are too new. Bullshit. You are testing to establish baselines and be able to view subsequent improvements by the next testing cycle. The programming is EXACTLY the same as all of our other weeks. THERE IS NO DIFFERENCE, so not coming to testing means you aren't working out at all, when it's no different then any other day at CrossFit Centurion. We warm up, work on skills, do strength, do a MetCon, stretch, go home. SAME AS ANY OTHER DAY.
Short story being everyone should be in the gym during test week(s) so they can continue to workout.
The one and only Cole. Catching his breath in between FGB rounds...
Strength
Press - 1 RM
3 Attempts Only!
Must be verified by CFC Coach for ROM.
MetCon
9m AMRAP
10 Swings (55/35)
20 Sit Ups (10)
200m Run
Make sure you have a spotter when pressing!
Give yourself enough clearance between yourself and the rack should you need to dump the bar from mid-press or overhead.
Retain control over the bar on lowering it and racking it!
Dumping the bar from overhead upon successful completion of the press will be a "no rep".
All workouts this week will be short and sweet. Don't overdo it if it seems easy as the testng process takes priority, this week and next week!
Please be on time! For week 1, all warm ups will be run by CFC Coaches and will be done by 10 minutes after the start of class. From there it is GO time, so don't stand around asking me questions you should've figured out the answers to. Load up, get to your attempts, notify a coach, and lift heavy!
All MetCon training will begin 30 minutes after the start of class, so stay on schedule please.
There will be no newbie drop-in's during the testing days of Week 1 and Week 2. All sessions are closed to CFC members only!
WOD Scores/Comments (0) | Compare to December 12, 2012
Remember the test is PRESS not PUSH PRESS. Yes, we have been doing push press for the past 6 months, but we will still be testing the strict press. Why? My thought process was that the push press involves the dynamics of power through the dip and drive, but also finishes with pure strength. Although the legs may start the movement, the shoulders finish it, and at the higher weights moved in the push press, the shoulders still get a lot of bang for their buck. In other words, you may press 135 for a 3x3, but push press 155 for a 3x3. Higher intensity means better adaptations, therefore my thought is the the strength gains will carry over to the press since the poundage/intensity is higher. In all honesty, this is only my speculation, but this is why we test. If it doesn't work, then I make sure not to repeat the mistake and we go back to the press. I am hopeful we will not biff it on this.
Lastly I programmed the Push Press to help our oly lifts. With all the Clean and Jerk work on our Oly lift clinic Tuesday sessions, the push press helps tremendously in the jerk, moreso than the press as it relates to the jerk movement better.
Next week's testing sign ups are looking a bit anemic. Please sign up or tell us this whole thing sucks and we don't need to do it.
You send Bowman to the desert for a year and he comes back thick and slabbed....Talk about making the best out of chow hall food and the local gym downrange!!
Olympic Weightlifting
Power Clean - 1 RM
3 Attempts Only!
Must be verified by CFC coach for proper movement and ROM.
MetCon
7m AMRAP
30 Power Cleans (155/115)
30 Burpees over Bar
Get as far through it as you can in 7 Minutes. If you make it through the first time, then start over at the power cleans again. Score is total number of completed reps between both movements.
All workouts this week will be short and sweet. Don't overdo it if it seems easy as the testng process takes priority, this week and next week!
Please be on time! For week 1, all warm ups will be run by CFC Coaches and will be done by 10 minutes after the start of class. From there it is GO time, so don't stand around asking me questions you should've figured out the answers to. Load up, get to your attempts, notify a coach, and lift heavy!
All MetCon training will begin 30 minutes after the start of class, so stay on schedule please.
There will be no newbie drop-in's during the testing days of Week 1 and Week 2. All sessions are closed to CFC members only!
WOD Scores/Comments (0) | Compare to December 11, 2012
We run a power clean for testing instead of a full squat clean since you just did a 1RM squat the day prior and chances are high that your legs will be a bit shot coming out of the hole. That being said, if you can/want to squat clean it, go right ahead. That'll give you "badass points" and impress the opposite sex....
We have a relatively lousy turnout for next weeks testing in the sign up book. People either don't want to do it, or are not signing up. Please make sure you sign up as the skills testing is some of the most important testing you can do to help us and yourselves in pursuit of fitness and health!
Rani leading the push press brigade
Skills Testing - Week 1
Strength
Back Squat - 1 RM
3 Attempts only!
Must be verfied by CFC coach for ROM.
MetCon
Row Max. Distance in 5 min
It's GO time!! All workouts this week will be short and sweet. Don't overdo it if it seems easy as the testng process takes priority, this week and next week!
Please be on time! For week 1, all warm ups will be run by CFC Coaches and will be fisnished by 10 minutes after the start of class. From there it is GO time, so don't stand around asking me questions you should've figured out the answers to. Load up, get to your attempts, notify a coach, and lift heavy!
All MetCon training will begin 30 minutes after the start of class, so stay on schedule please.
There will be no newbie drop-in's during the testing days of Week 1 and Week 2 & no non-members will be able to take part in the tests. All sessions are closed to current CFC members only!
WOD Scores/Comments (0) | Compare to December 10, 2012
Yes, there will be a 615 AM Tuesday Testing Session for the 1RM Power Clean. Reno will be there to run the show and watch you put up new numbers. Get it on!!
Pre-event briefing at the Gil Family Fundraiser. Thank you to all of you who came out to take part in the event and donated to Ben and his wife, Lacy, in their time of need. We had about 50 people at the event and a ton more donate via the PayPal link or at the gym. The donations far exceeded our expectations and will help tremendously.
"Community" is one way to describe it. "Family" is a better way to describe it.