Thursday Sept. 5: What else does T Rex hate?

Warm up:

500 m row/400 m run

Shoulder mobility

15 bench press with 45/30# bar

15 air squats

15 burpees

Strength:

Close grip bench press

3-3-3-3-3-3-3

WOD

2 rounds for time:

500 m row

25 burpees

Thursday August 8, 2013 Time to clean!

Remember Centurions as of Monday August 12th, there will not be a 0930 class due to low attendance. However, on Tuesdays/Thursdays, Sasha is coaching a 1930 (7:30 PM) class. We'd like to expand that class, if enough athletes attend. 

Warmup:

500 m run/400 m row

30 double unders

Burgener warmup

15 Hang Power Cleans with PVC

15 Bench press with 15 lb training bar

WOD:

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

Hang Power Cleans (155/105) (135/95) (115/75)

Close Grip Bench Press 

Close grip is shoulder width, or slightly narrower, however don't bring your hands in too close and risk injuring your wrists.

July 29, 2013 Time to start training for the 2014 Games!

Photo from games.crossfit.com

Rich Froning celebrates his third consecutive CrossFit Games title!

Photo from games.crossfit.com

Sam Briggs takes home the Women's title!



Warmup

Run 400 m/Row 500 m

15 Air squats

15 burpees

15 pull ups

15 toes to bar

15 wall balls

Warm up on all 3 movements with a PVC or empty barbell

Skills

Squat clean

Bench press

Overhead squats

WOD

The "Other" CrossFit Total

Three attempts to find your 1 rep maximum of:

Squat Clean

Bench Press

Overhead Squat

"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

Wait, Did I read that right?

Really? 

Something is wrong with the picture above, I don't know exactly what, but something just doesn't seem right? Oh well I'll leave it and let someone else worry about it......WRONG! 

WarmUp:

Burpees to be performed during a song of coaches choice. 

Wod 

5 rounds for time 

500m row

15x Bench Press 

rx 135/95
B 95/65
C 45/30

**You need to find a happy medium when picking your weight, If you can do the B weight, but the RX is just to heavy, Maybe pick a weight in between that you can stay efficient at. 
**If you have NEVER bench pressed before we will go over it in class. 


Have FUN Centurions. and Don't forget if you ordered and paid for shirts or shorts, You NEED to pick them up. Thanks again for your continued support.