CrossFit Level I Certification-Ft Hood, TX, January 20 and 21, 2010

CrossFit Level I Certification-Ft Hood, TX, January 20 and 21, 2010
Click the link to register!

Disclaimer

This site is not affiliated with the United States Department of Defense, the United States Army, Fort Hood or any other government agency.

Please help those that protect our freedom!

Lumberjack CrossFit Memorial Hero WOD

Lumberjack CrossFit Memorial Hero WOD
Please donate to help those killed and injured!

The WOD

Let me tell you what the WOD represents – it represents an advanced routine guaranteed to exceed over time the capacities of the world’s fittest human beings.

- Gregg Glassman

Changes Are Coming....

We are no longer accepting open enrollment. We have grown to a size where this is no longer possible.

If you have never been to our classes, you MUST go through a Foundations class. These will be held every other Friday from 1130 - 1300. The first one will take place Friday Nov 6th.

Please email centurioncrossfit.forthood@gmail.com to sign up for a Foundations class.

Thursday's WOD  

Wednesday, December 16, 2009


First, a HUGE thanks to CrossFit HQ and Coach for the slots to the cert; your generosity is changing the Army for the better! Also, a HUGE thank you to Chuck, Lisa, Bobbi, Lance, Mike and Russel! You guys are awesome trainers and just great professionals to be around - it's like CrossFit Heaven having you guys in the box - we could spend all night in the box learning from you guys!

Congratulations to all the newly certified Level 1 trainers!! There are so many, I cannot list them all. No excuse for anyone's form being messed up now since about half the box is Level 1 certified now!

Ok, 90% of our trainers are active duty Soldiers who volunteer their time to teach classes. Because so many are taking leave and either going to see family or having family in, this will be the last week of noon classes until 2010. We will resume noon classes on Tuesday 4 January 2010. Morning classes and our 1730 classes will continue but we will have no classes Christmas Eve or Christmas day and we won't hold any classes New Years Eve or New Years Day.

Some changes I expect to see in the new year - the gym will begin being open on weekends and we will also begin running a Foundations class on Saturday to meet the demand. Perhaps some Saturday WODs as well. If you want this, provide some feedback via the blog comments and a poll I will place on the blog.

Don't forget we are having the bowling get together Friday at 2000. - feel free to come and bowl a few frames! That's functional right???

Thursday's WOD: Time to go overhead!

Men use and 85#, ladies use 60# (remember the female bar is 30#)
Do shoulder presses until you reach muscle failure, rest for 2 minutes
do push presses until you reach muscle failure, rest 2 minutes
do push jerks until you reach muscle failure
tack total number of completed reps for each exercise

Friday's WOD

WHAT?? You are posting Friday's WOD already??? That's right, I am! We are going to play Hoover Ball!! If you don't know what that is, delve into the CrossFit Journal and look it up, or just Goggle it or go here: http://hoover.archives.gov/education/hooverball.html this will be our last noon WOD before Christmas so I thought we would have some fun!

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The box is closed Tuesday and Wednesday!  

Monday, December 14, 2009

Due to the Level 1 cert, the box will be closed from 0800 to 1800 Tuesday and Wednesday. We will resume normal class schedule Thursday.

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Monday's WOD  

Sunday, December 13, 2009

5 rounds for time:

20 OHS (m - 75# / w - 50#)
4 muscle ups (sub is 2:1 MU transitions on lower rings)

The box will be CLOSED for all classes this Tuesday and Wednesday due to the Level 1 cert we are hosting.

If you have med balls and don't mind us using them during the cert, please bring them in. We need all we can get as we have to have 60 for the cert.

I will be picking up 70 chairs and a table tomorrow morning about 1000; if you want to help, let me know. Tomorrow night at 1930, I will be setting all the chairs up and making sure the white boards, table and everything is squared away - if you want to help, come on out!

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Christmas Party?  

Saturday, December 12, 2009

OK, we are thinking about having an informal get together this Friday at the bowling alley. Some beer and bowling before everyone goes there separate ways for the holidays but no gay present exchanging! I have put up poll so please let me know what you want to do.

Also, after much consideration, in light of the recent "conflict" between Robb Wolf and CrossFit HQ, I have removed the link on the blog to Robb Wolf's blog. Here is the reason:

I know Robb from the nutrition cert and respect his nutrition and training advice; I will buy his books, when they are published and those of you serious about nutrition would be wise to do the same. I know Dave Castro from military operations in combat, well before I began running an affiliate and I also know Greg Glassman pretty well after spending several days with him on a couple of occasions.

Greg and CrossFit HQ have been exceptionally generous to us. We have $20,000.00 worth of equipment thanks to them, we have two Level 1 certs; each with 45 free slots for Soldiers and Greg and numerous others worked their asses off to develop the Lumberjack Memorial Hero WOD and raise money for the fallen at Fort Hood. CrossFit HQ is also taking a team to Afghanistan to give free certs and equipment to Soldiers and is working with me to do the same during III Corp's deployment to Iraq. All of this is ON THEIR OWN DIME!

Robb's blog has descended into unprofessional name calling; a great deal directed at Greg. Greg, Dave and CrossFit HQ, on the other have maintained the high road in this. Due to this, I will no longer actively promote his blog on mine. It is unfortunate that this occurred but I cannot in good conscience continue to support someone who actively attacks those who have been so generous to me, the military and our community here at Fort Hood.

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Thursday, December 10, 2009

AMRAP in 20 minutes of:

5 Deadlifts
4 Hang Cleans
3 Push Jerks
2 OHSs
1 Rope Climb

Use 1/2 body weight - hang cleans are full squat catch

Check out the article in the Fort Hood Sentinel about the Lumberjack Memorial WOD!! : http://www.forthoodsentinel.com/story.php?id=2632 great picture of Leigh doing a perfect kettlebell swing! If you click the pictures, you can download the high resolution pic.

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Thursday's WOD  

Wednesday, December 9, 2009


Deadlift

3-3-3-3-3

http://media.crossfit.com/cf-video/CrossFit_DeadliftIntro.wmv

Awesome work today - you guys put out a great effort! Did you know you guys were getting photographed by the New York Times, whilst you were hitting your WOD - you'll all be famous now!

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Wednesday's WOD  

Tuesday, December 8, 2009

For time:

Run 400m
21, 15, 9, 15, 21 reps of:
Thrusters (m - 65# / w - 45#
Box Jumps (m - 24" / w - 20")
Kettlebell Swings (m - 1.5 pood / w - 1 pood)
Run 400m backwards

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