OK I'm a dumbass and didnt look at the weather. So here is an updated WOD for today. I have also changed it on the White board
This is one we have done before, so here is the first chance to compare your new times with your old
AMRAP 20 Min
10 Dumbell Thrusters (Men 50lbs/Women 30 lbs)
20 Burpees
Compare to 14 Jan 2009
Last time I completed 4 rds + 8 burpees as Rxd
17 comments:
Damn! I was hoping for some adverse weather training. It's all good though.
I hate Texas. Damn weather is horrible here.
For the record, that f***ing sucked ass!!! But I loved every minute of it!!!
Leslie, at least we don't have snow! :)
hey Jen,
haha! snow would be good, we could snow board or ski..wait, hell, no mountains here. Ok it sucks. lol.
Great work!!!! don't you just Love it!
Thanks Dave!
What are some good ab excercises? I really need to work on it since everything else seems to be developing alright. What's the recommendation ya'll?
Maria
Ab mat sit-ups are good because as Joel said, "They disengage your hip flexors." You can also do glute-ham developer sit-ups using a yoga ball or anchoring yourself on a bench since I don't think they have a GHD sit-up bench on post. I also do Knees to Elbows. All of these are on the main website. HOWEVER, if you do the normal lifts that are demonstrated and prescribed on the main site (and with Crossfit Centurion once we get the basics down) your core overall will strengthen greatly. I don't do many sit-ups since starting Crossfit unless the WOD dictates, but I can max the PT test no problem. Deadlifts will make you STRONG. That's my two cents anyways. The trainers know way more.
oh man today broke me off.....
Thanks for the suggestion. I'm not about to go out and buy an abmat just yet, seems like the towel thing can work right now. I do like the knees to elbows; not saying I can do as prescribed but I can shoot for the modified version. Thanks Doc!
Maria
I'm wondering what everyone does on Tues and Thurs for a workout. Yes, I know I could look on the main CF site and get a WOD but I'm just wondering what everyone really does.....thx!
I try and do Crossfit Strength Bias (courtesy of Dave) and focus on becoming stronger. They are mainly the back squats, front squats, deadlifts, clean, presses.
hey Jennn, I usually do the spin class on tue and thurs at Abrams Gym. 12 to 1pm. get there early for a bike, as they do run quick. It is a very popular class. I am usually there at 1030 or so.. Or you can run, I run some days...or...I do raquetball, still learning but it is different. Maybe we can go to crossfit austin oneday if you like, I need a partner..lol let me know!
wonder when are we going to do deadlift again? I wish we may.....
I have a couple of abmats and will bring them in, when I get back. They make a huge difference. Also, once we have the GHD, the daily warm up will almost always incorporate some GHD sit ups and back extensions and once we have the pull-up system, we’ll definitely hit the KTE (knees to elbows).
Doc is correct, most of the exercises in CrossFit require a great deal of midline stabilization - i.e. stabilizing your spine while under load or during movement. This itself develops your abs. If you want to see the results better, that is a nutrition issue and a matter of altering your body composition to expose them.
On Tues and Thur I recommend strength training. I would be happy to go to 5 days a week, if that is what everyone wants and that would allow us to incorporate the strength days as we should. Right now, you are only getting half of the CrossFit protocol.
Don’t worry Leslie, I have a sick deadlift workout I am saving – remind me when I get back….
Also, on a crappy note, it looks like I’ll be stuck here in Korea until about the 27th of March.
Finally, I recommend you guys try to pick up some inexpensive jump ropes for yourselves. I think MWR has some on order but you can decent ones for $10 0r $15 at target or Wal Mart. Make sure they have ball bearing swivels and no weights in the handles. Talk to Dave or Joel too. We need to start working our double unders (DU) and doing them really smokes you and is a nice addition to the WODs.
Wow – long post – miss you guys!
Will Joel have the shirts tomorrow? Can I bring a check if I forget to go to the ATM???
One of the reasons Crossfit Centurion is so great is because the members use the website. There are very few sites (aside from the main one) where the members actually converse, communicate, and share ideas with each other. I definitely feel like I'm part of a group. A group that kicks ass.
Hey guys i posted the results but i dont know what happened, i will try again, joel didnt get the shirts and i wont be back until the 2nd week in April
Have a safe training Dave!
be careful while jump out of planes
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