Tuesday, December 31, 2013

Wednesday , 01 January 2014, Grace



Work to 1RM power clean

then

"Grace"

30 clean & jerk (135/95)

Welcome to the New Year!  Grace is a very good way to start the New Year.  While finding your one rep max, technique will pay off.  

As you begin the clean, get settled on your heels, shoulders above hips, hips above knees.  Nice and slow first pull, keeping the bar in contact with your shins.  Once above the knees keep the bar in contact with your thighs and open those hips with POWER!  

For the Jerk, after the bar has settled in the front rack position, use a small ONE INCH dip, then drive those hips.  Lock those elbows out at the top and and bring you feet under you, and you have completed a rep.   

I want to encourage everyone to set some goals.  Look at your diet, goats, mobility and write them in a journal.  Shoot for the moon, though the fundamentals should not be ignored.  

Welcome to 2014!

2013 - Oh what a year!!




Centurion CrossFit 2013 (Click for Video)

Centurions, you have all pushed yourselves this past year and achieved phenomenal results! Here's a little video showcasing your accomplishments!

Monday, December 30, 2013

Tuesday, 31 December 2013, Wall Balls, Double Unders, Muscle Ups


13.3

12 min AMRAP

150 wall balls (20/14)

90 double unders

30 muscle ups

This is a great WOD to end the year!  Most people will think this is a horrible way to end the New Year.  What you should do is consider this a great challenge for a finale.  

Mental toughness will get most of you through the wall-balls, some of you will accept that double unders is a goat to improve next year, and those very special athletes that get to the muscle-ups, well congratulations.  

This New Year, I would challenge athletes to reinforce the nine foundational movements, take yourself out of your comfort zone into some gymnastic movements, and most importantly check your ego at the door.  

If I don't see you before tomorrow evening, please, on behalf of the Centurion Coaches, want to wish a Happy New Year!  

Sunday, December 29, 2013

Monday, 30 December 2013, Run / Row



4 rds

row 500 m

run 800 m

Welcome back from Christmas break. It's time to work on some metabolic conditioning.  Consistency will be key to good results for this WOD.  Bring sweats because it will be cold.  

Ensure to get a good warm-up in, with some running mobility for tomorrow.  

Friday, December 27, 2013

28 DEC 13-Saturday

WOD

2 Rounds For Time


200m Run
20 Pull-ups
20 Push-ups
20 Knees to elbows
200m Run
20 Deadlifts (95/65)
20 Hang power clean (95/65)
20 Push press (95/65)







 

Thursday, December 26, 2013

Friday, December 27th



WARM-UP
50 Double Unders
10 Pass Throughs
10 Air Squats
10 Push ups
10 Pull ups
10 OHS

STRENGTH
1-1-1-1-1-1-1 (increasing weight)
Power Snatch + OHS

Mobility WOD OHS/Snatch Prep (Click for video)

Miranda Oldroyd OHS Tips (Click for video)

METCON
4 rounds for time:
10 Power Snatch (115/75)
50 Double Unders

ROAD WOD
10 rounds for time:
10 Push ups
10 Squats
10 Tuck Jumps

Wednesday, December 25, 2013

Thursday, December 26th - "FRAN"

Hope you all had a Merry Christmas, now it's time for y'all to visit that girl you love to hate...




WARM-UP
500m row/ 400m run
10 pass throughs
10 around-the-world
10 push-ups
10 sit-ups
10 air squats
10 pull ups


STRENGTH
Front Squat:
Warm up with 5-4-3-2 reps to about 80% of 1RM
then do 3 sets of 3-2-1 @80%

METCON
"Fran"
21-15-9
Thrusters (95/65)
Pull ups

ROAD WOD
For Time: 
21 Pushups 
42 Squats 
15 Pushups 
30 Squats 
9 Pushups 
18 Squats

Tuesday, December 24, 2013

Wednesday, December 25th - Merry Christmas!!

Santa loves the 1730 beasts who WOD on Christmas Day!!



Buy in - 50 DU
3 rounds for time: 12 ring dips 10 power snatches (95/65) 8 HSPUs
Finisher -1000 m row

Monday, December 23, 2013

TUESDAY, DECEMBER 24th


0900 and 1730 classes will be held on the 24th.

NO NOON CLASS UNTIL THURSDAY!

Nathan and Alex will hold a 1730 class on Christmas day!

WARM UP
400m run/500m row
Baby elephant walk (down & back)
10 push ups
10 abmat sit ups
10 Good Mornings
Broad jump (down & back)

2013 OPEN WORKOUT 13.2

MEN
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
Notes:
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.
ROAD WOD
10 Rounds For Time: 
10 Pushups 
10 Sit ups 
10 Air Squats


Sunday, December 22, 2013


Monday, December 23rd


WARM-UP
400m rum
Samson Stretch (30 sec each side)
10 push ups
10 pull ups
10 air squats (hold for 3 sec at the bottom)
500m row

METCON
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

On a continuously running clock, complete the exercises one directly after the other. Score is the total time.


SGMJerryDPatton1_th.jpg

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

ROAD WOD (For those Centurions who are on leave but still want to forge elite fitness!)
For Time: 
Run 800m 
100 Air Squats 
Run 800m

Mobility
For those traveling this week:




Stay Supple!!

Friday, December 20, 2013

21-DEC-2013-12 Days of Christmas

12 DAYS OF CHRISTMAS!!!

It's the WOD and it will be fun!


Which version did we choose?

Wear your best *or worst* Christmas gear to WOD in!

 
 

Thursday, December 19, 2013

Friday, December 20

Warm-up

50 double unders
10 push-ups
10 sit-ups
10 air squats
5 Sampson stretch each leg (hold 5-10 sec each)

Buy-in

400m run x 4 (1:1 work:rest)

WOD

"Lynne"

5 rounds for max reps

body weight bench press
pull-ups



Wednesday, December 18, 2013

Thursday, December 19th

Strentgh 10min EMOM 3 power clean at heavy touch and go WOD 7min AMRAP 7 OHS (135/95) 7 TTB

Tuesday, December 17, 2013

Wednesday, December 18th

Warm-up
500m row/ 400m run
10 pass throughs
10 around-the-world
10 push-ups
10 sit-ups
10 air squats

Strength
10 min EMOM
5 front squat @ 70%

WOD
Death by Burpees

Skill work
5 rounds NOT for time
20 ring dips
20 GHD


Monday, December 16, 2013

Tuesday, December 17th

Warm-up

400m run/ 500m row
10 pass throughs
10 around-the-world
Burgener Warm-up with PVC for Power Snatch
10 baby elephants
10 burpees

WOD

13.1
17 min AMRAP
40 burpees (to 6" target)
30 snatches (75/45)
30 burpees
30 snatches (135/75)
20 burpees
30 snatches (165/100)
10 burpees
AMRAP snatches (210/120)











Sunday, December 15, 2013

Monday, December 16th

Warm-up:

400m run/500m row
10 Pass throughs
10 Around-the-World
Burgener warm-up with PVC for clean & jerk
10 air squats
5 Sampson stretch each leg, hold 10 seconds
Pick 2 mobility from Front rack poster

Strength:

15min to find 1RM clean & jerk



WOD:
30min AMRAP

500m row (1:1 work:rest)
You may alternate with a partner if class size exceeds rowing machine 

Friday, December 13, 2013

14 DEC 2013-Partner

***foundations class at 0830!***

WOD

Partner up
1 person runs 800m while the other completes an AMRAP of:

2 rope climbs
15 hand release push ups
30 air squats

 partner running will come and pick up where the other left off while the partner who did the AMRAP will go and run

WOD is complete when 4 total rounds of running is finished by each team (each person will complete 2 800m runs)

-score is how many rounds and reps completed-

Thursday, December 12, 2013

Friday 13 DEC 2013

Strength: 

20 minutes to find a 1 rep max deadlift

METCON:

21-15-9
Deadlift (225/155)
Burpees

Wednesday, December 11, 2013

Thursday 12 DEC 2013

Strength: 

20 minutes to establish a 1 rep max snatch ( full snatch!!!)

METCON:

10 min AMRAP: 

1,1:2,2:3,3 etc. 
Thrusters ( 95/65) 
Kettlebell swings (70/53)

Tuesday, December 10, 2013

Wednesday 11 DEC 2013

Strength: 

15 minutes to establish a 1 rep max front squat

METCON:

Shoulder to Overhead (135/95)
Pull ups

* complete 30 Double Unders between each set

Monday, December 9, 2013

Tuesday 10 DEC 2013

Strength:

10 sets of 2 reps:
Close grip bench press - 85% of 1 rep max

METCON: 

"Karen"
150 wall ball shots for time (20/14) (10 ft/ 8 ft)

* Those females who plan to take part in the Open should hit the 9 ft target!

** Compare your times ( in your log books) from when we did this last.

Sunday, December 8, 2013

Monday 9 December 2013

Strength: 

7 sets:
3 High Hang Power Snatch + 1 Overhead Squat
    - The overhead squat happens immediately after the 3rd power snatch. You can not put the bar down between. 


METCON:

Deadlift 275/155 lbs
Hand Stand Push Ups

Friday, December 6, 2013

07 DEC 2013-***CANCELLED***

FOUNDATIONS AND CLASS IS CANCELLED DUE TO THE POSSIBILITY OF BAD WEATHER.

FOUNDATIONS WILL BE POSTPONED TO 14 DECEMBER AT THE SAME TIME AND LOCATION. 

SATURDAY CLASSES WIL RESUME 14 DECEMBER AS WELL. 

-EMAILS HAVE BEEN SENT TO THOSE SCHEDULED FOR FOUNDATIONS-

 

Thursday, December 5, 2013

06 DEC 2013- Group

REMINDER!!! TOMORROW 0530 CLASS IS CANCELLED DUE TO LATE DUTY CALL OF 0900. PLEASE MONITOR WEATHER AND DRIVE SAFE ON YOUR WAY IN. ALL REMAINING CLASSES ARE A GO.

WOD

In a 3 person Team (or a 1:2 work:rest)
10 Rounds of:

300m row (all out)
10 burpees





NO, NO, NO!

Warm Up

double under practice for 5 min
then...
10 Sampson Stretches
10 pull ups
10 jumping lunges
10 wall walks
10 air squats

Wednesday, December 4, 2013

05 DEC 2013- 10, 20, 30

STRENGTH

10 min EMOM

2 reps of power clean at touch and go weight

then...


WOD

5 RFT

10 hang squat clean (135/95)(115/75)(95/65)
20 push ups (hand release)
30 double unders




Warm Up

400m run/500m row


2 Rounds

10 pull ups
10 ghd sit ups
10 walking lunges (knees to ground; focus on the hips!)

Tuesday, December 3, 2013

04 DEC 2013- Hump Day

STRENGTH

10 min EMOM

2 reps of front squat at 85% of 1RM

then...

WOD

8 min AMRAP

1,1; 2,2; 3,3; ...etc

Power Snatch (95/65)(75/45)(65/30)
Toes to Bar


Warm Up

50 Double Unders or Practice them

then...

2 Rounds of "Cindy"

5 pull ups
10 push ups
15 air squats





Monday, December 2, 2013

03 DEC 2013- Twenty

WOD

15 min AMRAP

20 burpees
20 ab mat sit ups
20 KBS (24kg/16kg)(16kg/12kg)







Warm Up
(outside)

100m run
10 baby elephants with push up
 50m high knees 
50m run back (to start)
20 air squats
50m butt kicks
50m run back to start

**try to fit in 5 of each of the wods movements before starting***




Sunday, December 1, 2013

2 DEC 13- 21-15-9 and Double

STRENGTH

10 min EMOM (every minute on the minute)

2 close grip bench press @ 80%

Rest then...

WOD

21-15-9
thrusters (95/65)(75/45)(45/30)
42-30-18
box jumps (24/20)





Warm-up

400m run/500m row (it'll be nice, go run)

Then

2 rounds of:
bear crawl  up and back (width of the box)
7 push ups
7 pvc thrusters
broad jump up and back (use those hips to explode!)


Friday, November 29, 2013

30 Nov 13- A Hero

A little body weight to work off any extra body weight that might have been gained...

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.





Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Thursday, November 28, 2013

29 NOV 2013 - HPS / Power Snatch & Burpees

Strength:

3-3-3-3-3-3
Hang power snatch (just below knee)



then

12-9-6-3
power snatch 95#
burpees

Warm-up
400 m run / 500 m row
10 Pass Throughs
Burgener warmup
10 Hang Power Snatch (PVC)
3 x Rope Climb
5 Kipping Handstand Push-ups (or holds)
Warm-up with bar and weight to working weight

Tuesday, November 26, 2013

27 NOV 2013 - High Hang Squat Clean / FS - Pull-up METCON

Strength:

High Hang squat clean (with no dip down to quads)
2-2-2-2-2-2-2






then

10-8-6-4-2 Front squats (185/115)
20-15-12-8-4 pull ups

Warm-up
400 m run / 500 m row
10 Pass Throughs
Burgner Warmup
10 Front Squats with PVC
10 High Hang Squat Clean with PVC
Progressive Warmup to Starting High Hang Squat Clean Weight



Monday, November 25, 2013

26 NOV 2013 - "Filthy 50!!" Oh yeah and strength stuff too! ;)

Strength:
EMOTM for 10 min (Pair up like always from the Racks)
2 reps front squat @80%
then
"Filthy 50"
50 box jumps 24"
50 jumping pull ups
50 KB swings 1 pood
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions
50 wall balls 20#
50 burpees
50 double unders
Warm-up
Run 400 / Row 500
10 Air Squats
10 Passthroughs
Baby Elephants (5 Reps)
Duck Walk (10 meters)
10 Push-ups
10 Pull-ups
10 Box Jumps
10 Wall Balls
10 DUs

25 NOV 2013 - Bench Press then Push-ups / Pull-ups / Shuttle Run



Yay to our Centurions who attended and passed their CrossFit Level 1 Certification!  Great job team!

Strength:
EMOTM for 10 min
c3 reps of close grip bench press @75%


 then

For Time:

25-20-15-10-5
pull ups
push ups
with 10 yd shuttle run between sets


Warm up:
3 rds ...
250 m row
15 KB swings (light weight)
10 burpees
 

Friday, November 22, 2013

23 Nov 13- Philippine Relief Wod

*****Copying from King Crossfit's Event Page (Coach Lisa's former box)*******

Workout of the Day (WOD) performed in teams of two or solo:

Typhoon Haiyan had sustained windspeeds of 145 MPH for 10 minutes so our WOD is 10 minutes long.
Objective is to get As Many Rounds/Reps As Possible (AMRAP).
Repetition scheme 11-8-13 (date of typhoon landfall) of three movements. Only one partner working at a time.

Rx WOD
11 Burpee Box Jumps (alternate each rep with partner)
8 Power Cleans @ 145/95# (break up with partner as needed)
13 Toes 2 Bar (T2B) (break up with partner as needed)

Rx Lite WOD
11 Box Jumps (alternate)
8 Dead lifts @145/95#
13 Knee raises

Body weight/Scaled WOD
11 Box Jumps or Step Ups
8 Push Ups
13 Air Squats


The workout is challenging but accessible. We have provided some scaling options to accommodate participants of all abilities and experience levels. If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

We have decided to allocate the funds raised to two organizations; Team Rubicon (TR) and the National Alliance for Filipino Concerns (NAFCON).

Team Rubicon's mission is to unite the skills and experiences of military veterans with first responders to rapidly deploy emergency response teams.TR Pioneered the Concept of Veteran-Focused Disaster Response. The Philippine Relief WOD will be assisting TR with Operation: Seabird, their current operation for Typhoon Haiyan victims. You can find out more information on TR here- http://teamrubiconusa.org/ (Tax ID# 27-1720480, Team Rubicon is a 501(c)(3) nonprofit organization. Your donations are tax deductible to the extent allowed by law.)

Thursday, November 21, 2013

22 November 2013


1-1-1-1-1-1-1
3 position squat clean

then 

3 RFT 
30 wall ball
20 hang power clean (135/95)
30 GHD sit ups

I would like athletes to continue to focus on your heels.   The core also needs stabilization through these work outs.  Two focal points equal great results!

Wednesday, November 20, 2013

21 Nov 13- The Burn

WOD 

4 x 500m row with 5 min rest in between 
(record lowest time)

then

4 Rounds NOT For Time   
 12 glute-ham raises (come up to 90 degrees)
10 strict pull ups



WARM UP
400m run
10 Air Squats
10 Push-ups
10 Pull-ups
Frankinstein Walk (down and back)
Duck Walk (down and back)
10 Box Jumps


(hollow body position)
 

 

20 November

STRENGTH
3-3-3-2-2-2-1-1-1 high hang power snatch (from hip pocket)
 
 
 
 -then-
 
METCON
15 min AMRAP
5 deadlifts (A: 275/185) (B: 225/135) (C: 185/95)
10 burpee over box jumps
 
 
 
WARM-UP
400 m run / 500 m row
10 Pass Thrus
10 OHS
10 GHD Hip Extensions
Burgener Warm-up
10 Box Jumps
10 Burpees
 

Monday, November 18, 2013

19 November 2013


EMOM for 10 min
3 reps front squat @75%

then

2 rds 
100 double unders
50 push press (95/65)
25 Toes to bar

This WOD is the reason you practice double unders!  No cherry pickin', bring your A game and amaze yourself. 

Practice good heel contact along with "popping" those hips this week.  

Sunday, November 17, 2013

18 November


Strength:
EMOM for 10 minutes:
3 reps Close Grip Bench Press @70% of 1 Rep Max

-rest 5 minutes-

WOD:
3 rounds for time
25 1 arm kettlebell snatch right arm (1.5/1) (1/25#) (25#/dumbbell)
25 1 arm kettlebell snatch left arm (1.5/1) (1/25#) (25#/dumbbell)
25 push ups

We do not do kettlebell snatch often, please watch this video for tips (YouTube: how to master the Kettlebell Snatch)


Warm up:
500 m row/400 m run
10 pass throughs
10 pull ups
10 burpees
Burgener warm up
10 1 arm kettle bell snatch (light) (5 each arm)
10 push ups

Thursday, November 14, 2013

15 NOV 2013 - Strength: Squat C&J Then 12 min AMRAP

Strength:
Squat clean & jerk 2+1 reps for 7 sets
(2 squat cleans, then 1 squat clean & jerk)
 
 
 
then
 
 
12 min AMRAP
5 clean & jerk (135/95)
10 box jumps (24/20)
15 air squats
 
Warm-up
400 m run / 500 m row
10 Air Squats
10 Push-ups
10 Pull-ups
Frankinstein Walk (down and back)
Duck Walk (down and back)
10 Box Jumps
Burgner Warm-up
 
Mobility Exercises

No Classes this Weekend - CrossFit Level 1 Certification in Progress!

Attention Centurions!  The box will be closed all weekend for our Private CrossFit Level 1 Certification from 8-5 Saturday and Sunday.  Classes will resume as scheduled Monday at 0530!  See everyone then!
 

 

Wednesday, November 13, 2013

14 NOV 203 - Row, Burpees, & Thrusters!

7 rounds with a new round every 5 min:
Athletes will execute seven rounds of the following exercises:
 
ALL OUT Efforts
Calorie row - Male 20 / Female 15
15 burpees
10 thrusters (115/75) (95/65) (75/45) (45/30)
 
 
 

 
Athlete must complete all three exercises in 5 minutes.  Any remaining time is a rest period.  Every 5 minutes all athletes will begin the next round.
 
If class size exceeds 10 ergs then the WOD will become a 7 rounds for time WOD.  Coach will direct certain athletes to begin on burpees.
 
 

13 NOV 2013 - HPS & Back Squat / T2B METCON

EMOTM 10 min
2 reps hang power snatch @ 70-80% of your 1 rep max
 
then
 
21-15-9
Back squat (155/115)
Toes to bar
 
Warm-up
400 m run / 500 m row
10 Overhead Squats with PVC
Burgner Warmup
10 Pass Throughs with PVC
10 Baby Elephants
Samson Stretch (20 seconds)
10 Back Squats (w/ 45# bar)
10 T2B
Warm-up to Starting weight for Back Squats

Prior to METCON
5 reps Back Squat Weight
5 T2B