PR and Jenny getting some early morning practice on their Snatch.
Don’t forget we will be closed this weekend to host a CrossFit level 2 certification as well as next weekend for a CrossFit level 1 certification. Sign up on the whiteboard if you would like to work out at Siltanen Park at 10am next weeekend.
If anyone can translate the dialog in this video it would be greatly appreciated. I wish I could do half of what this snot nosed punk can do. and I thought I was decent at bodyweight exercises.
Workout: for time
40 - pull ups
40 - burpees
run 200
30 - pull ups
30 - burpees
run 200
20 - pull ups
20 - burpees
run 200
10 - pull ups
10 -burpees
run 200
It’s hard enough to be working out against the likes of Josh Everett and Jason Khalipa but do you really have to sit and eat lunch right next to the poor guy.
Just so you don’t forget, the gym will be closed Saturday and Sunday this weekend while we host a CrossFit level 2 certification. If you are interested in a park workout sign up on the whiteboard in the gym. Post your ideas for a workout next to your name.
So Justin over at 70sbig.com posted this on his site and well you really just have to see this for yourself.
Workout: For Time
“Daniel”
Sparky and Sage B going head to head on Jackie during the break last Saturday. So how did that work out for you buddy?
Workout:
3 rounds of max reps of Front Squat@75%1rm
then
“The Inducer”
7 rounds of
7 wall balls
7 pull ups
for time
So I was looking through some old photos and I came across this picture from the very first CrossFit Centurion. Just like CF itself, what started as a grassroots get together has grown into an annual event. How many people can you recognize in this photo? Look at that, the graffiti isn’t even done. Save the date, Nov 21st starting at roughly 1pm. Let’s do this once again.
Workout: The dirty 30
30 each of
box jumps (24/18)
KBS (53/35)
walking lunges
K2E
Push Presses (45/33)
back extensions
wall ball
burpees
double unders
for time of course
They say a picture says a thousand words, well this picture proves that point. Sage B. just may be the coolest 19 year old alive. If you had the chance to be trained by her Saturday you have no idea how fortunate you are. A couple facts that she missed in her intro are that she was a National Champion at the age of 15 and that she currently is the most sought after 19 year old in USAW. We will miss you Sage and sorry about your crushing defeat at the hands of Ninja during the protruded belly contest at Marini’s in Santa Cruz
So my good friend Hollis is always bugging me about late posts so I figured I would wait a couple days to really give him something to laugh at.
Workout: 3 x 5 deadlift at 80%1rm
then 1/2 tabata
push ups, squats and sit ups
PR, making sure he doesn’t leave any DNA on the DB’s after a Saturday WOD. Well damn, another day another tech issue. I swear Bill Gates HATES me. 2 days worth of DG wods right here……….
Yesterday - 5 x 3 power cleans @ 85% 1RM
then
1/2 Cindy
WEDNESDAY - for time
bb pp - 15 -12 - 9 - 6 - 3
lunge - 30 - 24 - 18 - 12 - 6
rope climb - 03 - 02 - 02 - 01 - 01
row 200 at the end of each sequence
for all the IGX guys read left to right and top to bottom simultaneously
BG with Coach B during the CF Olympic lifting certification seminar. Don’t forget we have the honor of hosting Coach B’s daughter Sage this weekend for a 1 day Olympic lifting clinic at CFNSC. sign up on the white board if you are interested in the seminar or participating in a park wod.
Workout: strength day
3 x 5 back squats
then
3 x 5 press ( because you need your shoulders to press, you could leg press but that’s just……….. )