Tuesday's WOD & the don't panic button

First, no one panic! I understand there are currently some issues with equipment and quality trainers; it will get resolved! Remember, nothing significant is ever easy; it takes work and there are inevitably missteps. The Centurion CrossFit community is strong and this is merely a hiccup. I will be back next week and will work to get the situation resolved - Foundations will resume and I hope to get CF Kids back in some form as well. There are Level 1 trainers coming back with me to help with classes. I have been training people here in Iraq for the last year and several are ready to get their Level 1 cert under their belt and help at the box.

Great things are on the horizon - Sectionals are coming up and we have people working hard to qualify for individual competition and team competition; we will register to host the events each week and make an event out of it! We have the CrossFit Endurance cert in April, Greg Amundson's Goal Setting Seminar (which is free) and I am talking to Coach Burgener about an Olympic Lifting Cert in early April. Lots of opportunities to grow as athletes and trainers!! Plus, Greg Glassman has expressed and interest in visiting the box this spring! - you won't want to miss an opportunity to meet Coach!

So, everyone just hang in there, have some patience and get ready to do bigger and better things in 2011 than we have ever done!

Tuesday's WODs:
Back Squat 3-3-3-3-3 reps

Games Competitors:
METCON:
21-15-9
Deadlift (225#/155#)
OHS (135#/95#)

T M-u:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas

Monday's WOD

AMRAP in 20 minutes of:
5 C2B pull-ups
10 Ring Dips
15 OHS (95#/65#)

Games Competitors:
MEBB(U):
Bench press
5-5-5-5-5

METCON:
AMRAP in 20 min of:
10 Squat snatch (95#/65#)
10 Ring dips
10 K2E

Saturday's Sectional WODs

CF E:
Row –
8 x 250m, rest 1 min between intervals


METCON:
For time:
Run 200 Meters
25 Push Press (95#/65#)
Run 400 Meters
30 Sumo Deadlift High Pull (95#/65#)
Run 800 meters
25 Overhead Lunges (45#/25#)
Run 400 Meters
30 Sumo Deadlift High Pull
Run 200 Meters
25 Push Press

Friday

For time:

150 Burpees

Thursday

For time:
"Grace"
30 Clean and Jerks (135/95)

Sectionals Participants:

REST DAY!!!

Wednesday

Deadlift
3-3-3-3-3

Sectional Participants:
10 Rounds:
1 Clean and Jerk (155/105)
5 Pullups
10 Push ups
15 Squats

Rest 3+ hours

Run 400m x 6, 45 seconds rest between.

Tuesday

3 rounds for time of:

Run 400 meters (with Sandbag or Medball)

30 Overhead squats (75/55)

21 KBS (1.5 / 1 pood) METCON: For time: 50 Back squats (95#/65#) 5 Rope climbs (15’) 40 Back squats (115#/80#) 4 Rope climbs (15’) 30 Back squats (135#/95#) 3 Rope climbs (15’) 20 Back squats (155#/105#) 2 Rope climbs (15’) 10 Back squats (175#/120#) 1 Rope climb (15’) Then two goat Tabata....

Monday

For time:
"JT"
21-15-9
Handstand Push ups
Ring Dips
Push ups

Sectional Participants:

Snatch 5-5-5-5-5

Minimal rest

“Jack”

AMRAP in 20 min of:

10 Push press (115#/80#)

10 KB swings (1.5 pood/1 pood)

10 box jumps (24”/20”)

Friday

Three rounds for time of:

35 Double-unders

25 Thrusters (95/65)

15 Pull-ups Sectionals Participants: Push jerk 5-5-5-5-5 Minimal rest between WODs 21, 15, 9 rep rounds for time: Push Jerk (155#/95#) GHD Sit Ups

Thrusday

Push Jerk
5-5-5-5-5

Sectionals Participants:

REST DAY!!!!

Wednesday

For time:

Run 400 meters

50 Powerclean (75/45)

40 GHD Situps

Run 400 meters

40 Powerclean

30 GHD Situps

Run 400 meters

30 Powerclean

20 GHD Situps

Run 400 meters Sectionals Participants: METCON: For time: 150 DUs 9 Deadlifts (275#/190#) 100 DUs 6 Deadlifts 50 DUs 3 Deadlifts Rest 3+ hours Row – 6 x 300 meters, 2 minutes rest between sets