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!

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!  

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.  

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)

 

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

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...

"Ode to Fran" (click on link)

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

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

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:

CrossFit Open WOD 13.2 Standards (click on link)

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

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.

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:

Mobility Travel Tips 1

Mobility Travel Tips 2

Stay Supple!!

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!

 

 

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

Thursday, December 19th

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

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

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)

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 

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-

Friday 13 DEC 2013

Strength: 

20 minutes to find a 1 rep max deadlift

METCON:

21-15-9

Deadlift (225/155)

Burpees

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)

Wednesday 11 DEC 2013

Strength: 

15 minutes to establish a 1 rep max front squat

METCON:

15-12-9-6-3

Shoulder to Overhead (135/95)

Pull ups

* complete 30 Double Unders between each set

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.

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:

10-9-8-7-6-5-4-3-2-1

Deadlift 275/155 lbs

Hand Stand Push Ups

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-

 

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

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!)

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

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***

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!)