Rest day!
Enjoy the day off and make sure you recover and relax. The next go-round will be a hoot!
WOD 10/17/09
Posted in Daily WOD's on October 16, 2009 by crossfitcenturion20 min AMRAP
15 Push Ups
15 Sit Ups
20 Mountain Climbers
20 Lunges
Straight forward. Mountain climbers are done as such: drop into a push up plank, and then bring the knees up to the chest and back one at a time as though you were running in place while in a plank. 20 total (10 per leg). Get up and do 20 lunges total (10 per leg). Lather, rinse, repeat.
Now, here’s the rub – hard chargers will be doing push ups on the rings (if you have them) or with feet elevated. Sit ups will be done Russian Twist style with a weight plate (lie back, plate over head, come up midway, twist left, twist right, go back down with plate overhead). Mountain Climbers will stay as is and the Lunges will be weighted.
Hugs and kisses — Ivan
Heidi - Down deep in the Front Squat
WOD 10/16/09
Posted in Daily WOD's on October 15, 2009 by crossfitcenturion15 Pull Ups
1 Push Press (115/85)
13 Pull Ups
3 Push Press
11 Pull Ups
5 Push Press
9 Pull Ups
7 Push Press
7 Pull Ups
9 Push Press
5 Pull Ups
11 Push Press
3 Pull Ups
13 Push Press
1 Pull Up
15 Push Press
Flexion and extension of the shoulder via a couple different movements. Dip and drive hard and fast into the heel of the feet for the push press. Full lockout overhead. Pull Ups are full extension at the bottom, and chin over at the top.
Get on it!
WOD 10/15/09
Posted in Daily WOD's on October 14, 2009 by crossfitcenturionBack Squat – 3×5
Rest
20 Burpees
100m Sprint
20 Sit Ups
15 Burpees
100m Sprint
15 Sit Ups
10 Burpees
100m Sprint
10 Sit Ups
5 Burpees
100m Sprint
5 Sit Ups
Your quads and hip flexors will love you for this one. Load the squats to 82-83% 1RM and do 3 sets of 5 for sets across. Rest and hit the MetCon work.
GO!
WOD 10/14/09
Posted in Daily WOD's on October 13, 2009 by crossfitcenturion21-18-15-12-9-6
Hang Power Clean (95/65)
Wall Ball (20/14)
HIPS! Open them to create momentum on the barbell and the Med Ball.
Get some!
For time: Sippy cup chug and fishy cracker chow-down. 3-2-1...GO!
WOD 10/13/09
Posted in Daily WOD's on October 12, 2009 by crossfitcenturion7×3 - Bench Press
Rest
5×3 - Deadlift
ME only for the day. 3 sets of 7 reps of Bench Press and then 3 sets of 5 reps of Deadlifts. Your bench press should be at about 77% of 1RM and the Deadlifts at about 82% 1 RM. Work sets across. Keep the warm up easy, so low rep sets to keep the volume down- 5×50%, 3×60%, 2×70%. Then load into working sets and go. Don’t worry about MetCon, there’ll be plenty of that coming up.
GO!
CFC globetrotter Mel flying the flag in Athens, Greece!
WOD 10/12/09
Posted in Daily WOD's on October 11, 2009 by crossfitcenturion“Runny Angie”
200m Run
100 Pull Ups
200m Run
100 Push Ups
200m Run
100 Sit Ups
200m Run
100 Squats
This makes it interesting. If you are able to, do it as a 2 person team. So, double the numbers of each movement and the run. Each person must still do 200m runs and 100 of each movement, however you can partition the movements with your partner how you like. One person may rest/recover while the other goes. This will turn the WOD into an interval based workout, so power output will stay higer.
GO!
Eric, Miste, Brian, Jimmy & Jeff - Some of the morning crew
WOD 10/11/09
Posted in Daily WOD's on October 10, 2009 by crossfitcenturionREST DAY!
Enjoy the day off and get loosened up and relax a bit. If you are doing the Paleo Challenge, you may indulge a bit today, just don’t go hog wild. So far it sounds as though everyone is doing pretty damn good with the diet challenge. Allison and I are seeing changes in those folks who are dialing it in and sticking to it. Great job! We are proud of you, so keep up the great work!
A big congrats to Casey and Paul B. for finishing up their On Ramp Class. You will soon be seeing them in the main training groups, so be sure to get to know them and welcome them in. Nice work, gentlemen!
Rest up – the next evolution is right around the corner!
Scott & Ian
WOD 10/10/09
Posted in Daily WOD's on October 10, 2009 by crossfitcenturionLate post due to the WordPress server being down last night for maintenance. Sorry.
AMRAP 15 min.
5 Bear Complex (85/65)
200m Run
* Bear Complex – Squat clean, thruster, lunge left, lunge right, front squat, thruster = 1 Rep
So, using a loaded barbell you will do a full squat clean, go into a thruster after coming out of the bottom position, rack it on the back and lunge on both sides, do a back squat, then drop down and thruster the bar off the back for 1 rep. Keep doing them….they are a lot of fun. Then you can try to run 200m and repeat the process until God intervenes and the clock stops.
3-2-1-…GO!
WOD 10/9/09
Posted in Daily WOD's on October 8, 2009 by crossfitcenturion5×5 Deadlift
Rest 5-10 Min
3 Rounds
400m
50 Squats
Load the Deadlifts at about 80% 1 RM for sets across. It will most likely not be very fun – that’s good. Rest up for a few afterward and hit the MetCon. Run 400m and then do 50 air squats for 3 rounds.
Jennie crushing the row
