Monday, May 20, 2013

Tuesday May 21

Warm Up
row 750m
10x air squats
10x baby elephants
10x burpees
10x ghd
10x back ext
10x pull ups
10x toes to bar
10x wall balls
row 750

WOD
sprint intervals
10x 100m sprints
90seconds rest between sprints

**Make sure you are drinking enough water daily. You should be drinking half your body weight in ounces daily! I know its tough but you can do it. 
**stretch before/after the wod. 

Sunday, May 19, 2013

Monday 20th

Warm Up
row 750m
10x air squats
10x good mornings
10x ghd
10x pull ups
10x toes to bar
1x rope climb
WOD
"Bear"
For time
30x Bear Complex
1 rep = Power Clean
            Front Squat
            Push Press/jerk
            Back Squat
            Push Press/jerk (from back)
RX: 185/115
B: 155/95
C:135/65

Way to Go Centurions, we had a Great turnout with Murph. Congrats to those of you who did it for the first time. Thank you for all of the donations, we raised OVER 400 dollars! Now we can have money when we need equipment repair and other things to purchase. Again thank you for all of your Support! 
CCF-FH staff

CrossFit Competitions coming up.

Centurions,
Here are some competitions coming up in the next few months. If you know of anymore please share, I know there are some of you out there ready to get your first competition under your belt!

-CrossFit Round Rock

Where: CrossFit Round Rock, 350 Old West Dr, Round Rock, TX
When: Saturday, June 29th, 2013 at 9:00am
Cost: $60/athlete
It’s back again and this time it’s more than just earning your man card. This time….there is a winner.
This will be a single division, men-only competition. Sorry ladies.
60 MEN will enter and all will earn RESPECT, which to most is priceless. One MAN will stand on top at the end, taking all … $250 in cash.
Registration siteRegister here
-CrossFit Reign, Who doesn't like the beach? 
CrossFit Reign is proud to announce that on Saturday, August 24th 2013, they will be hosting the Gulf Coast Gauntlet Fitness Competition at Moody Gardens in Galveston, TX.
Where: 1 Hope Blvd, Galveston, TX
When: Saturday, August 24th, 2013
Cost: $100/athlete
This event’s aim is to not only provide Houston and surrounding areas with a large, elite level fitness competition, but also to raise funds to support Childhood Cancer research and awareness. CFR has partnered with Moody Gardens to provide competitors, vendors, and spectators with a large, exciting venue to ensure that The Gulf Coast Gauntlet will be one of the premier fitness competitions of 2013.
The event will feature 4 different divisions; Rx Men and Women, and Scaled Men and Women.
First place prize money for the top male and female competitor in the Rx divisions is $1000!
CFR will continue to provide updates and announcements through their website and Facebook page. Affiliates, mark your calendars, get the word out to your coaches, athletes, friends and family, and help make this event one to remember!
Official siteRegister here
-The Woodlands Texas
The Fittest Summer is a competition designed to show off the fittest athletes looking for the perfect WOD. Is there such a thing? We’ll just have to keep doing them til we find it.
Where: Legends Sports Complex, 602 Pruitt Road, The Woodlands, TX
When: Saturday, July 13th, 2013 from 8:00am to 5:00pm
Cost: $65/athlete
Join us in the Legends Sports Complex for an all indoor competition. We’re doing this in conjunction with the NPC Warren Branch Classic. There will be bodybuilding, strongman, power lifting, and arm wrestling as well as our competition. Lets show the other worlds of fitness what the Sport of Fitness is all about!
Divisions:
  • Men – Rx, scaled and masters (45+)
  • Women – Rx, scaled, masters (45+)
Entrance fee gets you an event T-shirt and a chance to compete in 2 WODs for our cash prizes! There will be a 3rd WOD for finals.
Rx Division Payouts:
1st – $500, 2nd – $250, 3rd – $100 (We will have trophies and medals for scaled and masters division)
What division should you sign up for?
  • RX – You must be able to do ALL benchmark workouts and main site WODs without scaling
  • Scaled and Masters – You have to scale the main site
(There will not be any refunds and you may not switch divisions after registration. This makes it difficult to plan and keep the event on time)
Official siteofficial site here
Registration siteregister here
Facebook pagefacebook here








Thursday, May 16, 2013

May 17th

Warm up
Row 500m
10x burpees
10x air squats
10x thruster with pvc
10x inch worms
20x mountian climbers
1x rope climb



Wod
GET YOUR TEAMS READY!
Teams of 2
10x med ball cleans (20/14)
20x ab mat sit ups
30x Clean and Jerks at (135/95)----"Grace"
40x wall balls (10ft/9ft target) (20/14)
50x Kettle bell Swings (1.5/1pood)
*each person completes all the reps,
*both team members work at the same time
*when all the reps are complete then and only then can you both move to the next movement. 

Good Luck to Centurions Trainee/Trainers Wil and Lisa, They will be attending their L1 Certification this weekend... 
GOOD LUCK

Wednesday, May 15, 2013

May 16th

Congrats to everyone today. You all did awesome, for some of you it was your first 5k/8k. Way to Go! How inspiring you all are! Keep up the amazing work. Also don't forget this weekend we will be doing Hero Wod "Murph" Saturday 0900, and silent auction starting at 0830. 

Warm Up:
row 500m
10x air squats
15x push ups
20x mountain climbers. (10each leg)
15x wall balls
10x air squats
1x rope climb

WOD





 

15min Amrap
5x Burpees
7x Box jumps 24/20
9x Front Squats (cleaned from floor) 

rx 95/65
B: 75/55
C: 65/45

**Don't drop the 10's- If you break a weight you buy it NO EXCEPTIONS!
** Make sure to warm up and cool down
** And yes I know, I wrote the Wod down....

Tuesday, May 14, 2013

May 15th

Hope everyone is enjoying the week, Remember to keep track of your workouts, write them down. Don't forget this Saturday is Hero Wod Murph. 


Warm up
Stretch
apply sunscreen
get playlist ready
Drink water




WOD
"This Parade is Slow, Where are all the Floats?"
5 = 10 = ?
3 = 6 = ?





Monday, May 13, 2013

May 14th

Warm up
3x wall walks
15x burpees
15x pull ups
15x wall balls
15x ghd
15x back extensions
1x rope climb

WOD





Great Job with Mondays Run Wod, you all did amazing! keep up the good work!


**This Saturday we will be having our silent auction for the boxes. Wesley has donated his 3 day passes to Regionals as one of the gifts with a box! Come out and support the box. bidding starts at 0830**

Disclaimer

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