No matter how hard I try to get Heidi riled up she always comes back with a smile and a witty retort. In the time Heidi has started at CFNSC she gotten stronger, faster and sassier. 
You can always count on her to brighten the day every time she steps onto the gym floor or climbs the rope.
Workout: For time
3 Rounds
15 - Thrusters (105/73)
15 - pull ups
run 400
The date is tentatively set for the 3rd Annual Original CrossFit Centurion. start to clear your calenders because November 7th could be very interesting…….
Workout: For Time
Front squats (115/83)
18-15-12-run 250-09-06-03-run 250
box jumps
03-06-09-run 250-12-15-18-run 250
Gym Regulator ( aka Indy ) gettin her gear together. Seriously though you don’t want to mess with her, bad things man, bad things!
Workout: For Time
4 rounds of…………
10 - bar rolls (think ab wheel)
10 - dead hang pull ups
8 - renegade rows (man makers)
run 400
I know a lot of you are pretty sore, I’m gonna say who’s to blame but I’ll look at her…………….
Seriously, you can thank Bill Gates for all the late or non existant posts lately.
What could make wall ball more fun? Doing them in the 4pm afternoon heat, Mitzi,Mark and Karsten suffering through not just heat but the most hated exercise in the gym.
Workout: For Time
10-SDHP
10-Dips
Row 400
10-SDHP
10-Dips
Row 300
10-SDHP
10-Dips
Row 200
10-SDHP
10-Dips
Row 100
I lifted this piece from Vern Gambetta’s site. Post thoughts to comments.
Quality or Quantity
It is so easy to verbalize that more is not better, but when it comes right down to it seems our comfort zone is to revert to more. To quote my good friend Gary Winckler: “Volume is not a biomotor quality.” Regardless of the event or sport eventually it is quality and intensity of effort that is rewarded in competition. It is easy to do more, difficult to train with intensity. You are walking a fine line so everything must be more carefully planned and controlled. Unless I am missing something the purpose of training is preparation for optimum results in the competitive arena. A volume oriented approach has the tendency to make training an end unto itself. Does it really matter how many miles you run, meters you swim, how many swings of the bat if those efforts are of poor quality? The key concept here is what I call stimulus threshold – the optimum volume, intensity and density that ensures continually adaptation. Each athlete has their own individual stimulus thresholds for each quality you are training. This is what makes coaching challenging and rewarding. One size that does not fit all. A little tidbit that I will share: for every athlete that thrives on volume there are ten who are destroyed. Bottom line – more is not better.
As many of you in the gym know i have been slowly considering breaking my laptop, sorry for the sporadic posting.
Workout: For Time
10-10-10-10-10- Deadlifts (205/143)
50-40-30-20-10- Wall Balls
10-20-30-40-50- ab mat situps
Yesterdays WOD- For Time
“LYNNE”
The Saturday 10am class knows how to kick of their weekend. It all starts with a WOD at CFNSC, watching the Saturday 10am class is a sight to behold, bodies and equipment flying everywhere and that’s just the warm up.
Workout: total reps for 3 rounds
1 minute on rest of each exercise, rest :30 between exercises and 2 minutes between rounds
wall balls
paralette pass throughs
rope climbs
KBS
This is a very cool video of the Korean National Team training. Notice how effortlessly they lower the bar between reps, that level of comfort is only gained through practice.
Workout:
Find your 1RM Power Clean
7-5-3-3-1-1-1-1
then
25 - push ups
3 rope climbs
20 - push ups
2 rope climbs
15 - push ups
1 rope climb
In case you missed Usain Bolt in the 200….
another win and another WR
Team 6 (am) having a team meeting at the dip station during today’s wod. You have to admire their dedication, personally I would probably go this route instead. Ronnie’s 6am alternate workout.
Workout: For Time
down and back up the ladder
50 - wall ball sit ups
40 - weighted walking lunges
30 - calorie row
20 - dips
10 - k2e
run 200
We may think they don’t pay attention or maybe don’t understand but, the evidence is written in chalk. While parent’s are working out kids are observing and taking it all in. This piece showed up out the back door during Mom and Dad’s journey through a very tough and effective WOD the kids are hard at work doing some chalk artwork.
Workout: For Time
5 rounds of
5 - DL’s (255/135)
7 - push presses (135/83)
9 - KBS ( go big)
Can somebody translate the lyrics? Even without translation the artwork is amazing.
No the title is not referring to Patrick H during Friday’s WOD. It’s referring to me! I was doing my thing snapping pictures yesterday and at the end of the day I grab the memory card from the table and head home to upload the pictures. But when I put the memory card in to download the pictures it said ” no media files on card ” that’s when it hit me, I never actually put the memory card into the camera.
Workout:
work up to a 1RM for a snatch balance
then
21-15-9
OHS (95/63)
wall ball
sit up