And Happy Birthday. Seriously though, we all wish you an outstanding birthday and we hope you get that Ferrari with the big trunk you’ve been hoping for.
We may have to put Greg through the BJJ birthday line this week.
Workout: For reps
“Twisted Tabata” - full Tabata rounds of
KBS, Box Jumps, K2E, Push Press
rest 1 minute between Tabata efforts
It seems that is what many of you are thinking every time you walk into the gym and take a peek at the white board before your workout. I can’t verify this next statement, but we are pretty sure there have been a couple people walk in, look at the white board and then mysteriously disappear.
For all you MMA/Jiu Jitsu fans here is a very technical BJJ match between 2 of the contestants on “The Ultimate Fighter” this season.
Workout: For Time
30 - 20 - 10 - 5
3/4 BW bench press
Turkish Get Ups
3 rope climbs in between each round
So here is the challenge, come up with the best caption for this photo and you get a free t-shirt. Voting will take place in the gym by everyone. The trainers will vote on the top 3 and we will write them on the board in the gym. Everybody who walks into the gym for a WOD gets 1 vote. Write your initials under your choice when the top 3 are posted on the white board.
Don’t try any “Survivor” alliances, they only lead to Burpees.
Check out this article about CrossFit on MSN.com - How many of you guys out there have similar stories?
Workout: For Time
“Jackie”
1000 meter row
50 - thrusters ( empty bar )
30 - pull ups ( yes pull ups )
Bob and Mark revisiting the joys of rope climbs during todays WOD.
Check out this video from Guerilla Fitness Montclair, there is talk that this could be the guy to break the 2:00 Fran barrier. If Speal does’nt beat him to it.
Rhabdo takes “Fran” down in 2:08 from gregg arsenuk on Vimeo.
Workout: For time
15-12-9-6-3 of
BW DL, HSPU, Jump Tucks
do 1 rope climb in between each round
Birthday Boy Hunter taking a moment to clown around while proving how great CF is for GPP. If you see him around the gym, make sure he gets a proper CFNSC B-day greeting.
As for todays WOD….. we’re thinking this one needs a name. Post your suggestions to comments.
We’ll start with J-pupps BOD’s
Workout: For Time
Burpee/pull-up/KB-swing
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Thanks to Hollis from CFSC for this photo. And thanks to everyone who made this years Centurion so much fun. As events start to resurface into memory there should be some fun stories to hear.
Recovery day.
Post your favorite recovery technique.
The Original CrossFit Centurion took place today at CFNSC.
Ouch.
Gym will be closed tomorrow.
This is just proof that you’re never too young to start treating your body right.
CrossFit is designed for universal scalability. Whether you are 77 years old or 7 years old the need to stay physically fit is of equal value. We offer training for everybody in all stages of life and physical backgrounds.
Check out our FREE Saturday class at 9 a.m every Saturday.
Workout: For Time - 6 rounds
10-HPC
10-weighted pullups
med ball situps (30,25,20,15,10,5)
row 250
(yesterdays wod - 5 rounds of 20 burpees-20 box jumps or 100 burpee box jumps)
Sparring with Lucas was hard enough when he was just training Jiu JItsu. Now he’s adding MMA and CrossFit workouts into his training regimen. With his attention to detail and strong desire to succeed we may be looking at a future UFC Superstar or Mundial Champion.
Workout: For Time
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Front Squats and HSPU
135#/95#
WOW. What a great day at CFNSC! The energy and efforts being pushed through todays WOD was inspiring to watch. It is days like today that really ignite the fire in all the trainers to work harder to be all we can for you all.
And then to top it off this bearded guy comes in wearing a CrossFit ATM shirt. He seemed pretty fit, so I’m glad he did’nt challenge me to a workout.
Are you making plans for Saturday? Festivities will start around noon(ish). We will be grilling and relaxing after the workout. Plan on staying a while to give yourself time to recover from a very tough WOD.
Workout: For Time
“Nancy”
5 rounds
run 400 - 15 OHS
(95#/63#/)