Tuesday, June 30, 2009

Wednesday's WOD

We're going to run, swing and pull with:


3 rounds for time of:

400m run

21 kettlebell swings (men - 1.5 pood / women - 1 pood)

12 pull-ups

OK, if you are serious about CrossFit, if you want to get Level 1 certified, if you want to train people, you NEED to be subscribing to and reading the CrossFit Journal. There is an unbelievable amount of information available there, written by top professionals in their field. Whether it's nutrition info, metabolic processes, the methodology behind the programming, where to buy kit or how to make paralletes and plyo boxes; it's all there - for about $2.00 a month. If you're serious about your training, subscribe to it and read it.

Sunday, June 28, 2009

Monday's WOD

3 rounds for time of:

Row 500

Run 400

100 double unders

Bring your ropes if you have them. This is a good WOD that I did about a month back. We'll split people into groups and have a third start on the rowers, a third start on the run and a third start on the double unders. If you can't do double unders, substitute 400 single jumps for the 100 double unders.

Don wins Marksmanship Competition!

A Big Congratulations to your Trainer, Don, for winning the weeklong Marksmanship Competition here at Fort Hood last week! This competition tested a Soldier's ability to accurately fire after being physically challenged. For example, they had to run a mile in full military gear and then fire their weapons at different stations in 100 degree weather. This is exactly where CrossFit proves its worth and applicability. Don was probably almost twice the age of most of the competitors, yet I bet his functional fitness was far superior. This enabled him to fire accurately while most of the others probably gasped for breath wishing they would be able to even complete a WOD like Murph. For all the Crossfit naysayers, all they have to do is look at the Proof/Results -- awesome job, Don. Way to represent!

Thursday, June 25, 2009

Tabata These... 26 June 2009 WOD

Ok folks, tomorrow we will all get introduced to the beauty of the Tabata interval. A Tabata interval is 20 seconds of work followed by 10 seconds of rest, then 20 sec. of work, 10 rest, and so on and so on. Although it is a timekeeper's nightmare, (my problem) it is an extremely efficient work-rest interval.

Sumo Deadlift High Pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Your Tabata score is the least number of reps performed in any of the eight intervals. At the end of the series you will have a score for each of the 5 exercises, a and total for final score. (E.G., 10, 22, 9, 15, 15 = 71)

We will review SDHPs very quickly after the warmup, review the format, and then get everybody started in 1-2 groups. This will be a blast.

Your reading homework:

Tabata Intervals

Tuesday, June 23, 2009

Wednesday's WOD, 24 June 2009

Handstand Day

The plan tomorrow is to work handstand progressions and techniques, and then hit a WOD with handstand push-ups and L-pull-ups; the walking lunges will be a "rest" if you know what I mean.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Some reading to motivate you...

Future Selves
Fire in the Belly
Chasing Fitness Numbers

Sunday, June 21, 2009

Monday's WOD- 22 June 09

Welcome to the Dumbbell... (or Jungle, for all you GNR fans)

This is a WOD from the Crossfit "Wayback Machine". We will start after the warm-up by reviewing deadlifts, squats, and push presses- then spend some time on the hang clean. After that we will hit the WOD. This WOD is a great combination of all of the strength work we have done in the last several weeks- squats, deadlifts, push-presses and cleans.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

A couple of points:

1. This is harder than it looks.

2. You don't drop the dumbbells during the round.

3. Pick a starting weight around 40% of your body weight and go up by 5-10 each round; for women this will be around 20-30s and men around 40-50s for each dumbbell.

4. This is not for time. Focus on mechanics as you start to fall apart on rounds 4 & 5.

5. At the end you will have 5 loads, that is your score.

6. The video is from the main site WOD on 5 May 06, and is one of my favorites. Especially when Meghan asks "Does that count?" and the answer is "No".

7. This is harder than it looks. (which is what makes it a great WOD).

Thursday, June 18, 2009

Fridays WOD

1 minute of deadlifts
1 minute of double unders or jump rope
for 20 minutes

Tuesday, June 16, 2009

Wednesday's WOD

For time:

50 walking lunges, 50 squats, 50 box jumps
40 walking lunges, 40 squats, 50 box jumps
30 walking lunges, 30 squats, 30 box jumps
20 walking lunges, 20 squats, 20 box jumps

Good post from CrossFit Endurance: http://www.crossfitendurance.com/ if you are able, adding their WODs to your weekly routine is worthwhile.

Military Section
June 16, 2009

The skill of running still applies to the military. For those that are involved in Spec Ops, or similar communities, the skill of swimming the required stroke and all other aspects of your job are a necessity as well. You learn to shoot, fight, and survive, and you must learn how to be efficient at everything else.

Follow the directions as indicated on each day’s WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!

CrossFit 5-6 times per week! The most successful people will be able to follow a CrossFit schedule for 3 on 1 off or 2 on 1 off with heavy lifting and CrossFit Endurance as prescribed. This will not be accomplished in a week or two. If your job only requires you to run then you will only be choosing the run portion 2-3 times per week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... Once you have adapted to this training regimen, the implementation of a weight vest or ruck is essential 1-2 days a week with CrossFit Endurance. This should be flipped every other week with your interval and stamina workouts. Typically week 6 would look like this… Interval with weight vest, stamina, and interval (possible weight vest or ruck). Week 7 would be interval, stamina with weight vest/ruck, interval. These would be spaced out accordingly throughout the week as well.

If you are a single sport athlete other than running you will only need to employ 1-2 days of interval or 1 stamina session per week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly. You will also burn out, and fail to thrive. It is all to common a theme within these communities (Endurance and Military) that more is better. It is not, and we have the people that prove it. From Marines, SEALs, Rangers, Divers, Multisport, and Ultra distance athletes they have all had more success than previous training regimens. If you can put 100% into this training, you will reap the rewards of it. If you attempt to do more, you will never have the ability to give 100%. Save that for when you have to go to work or compete!

Yes we know this is contrary to what everyone else is telling you... We aren't everyone.

Monday, June 15, 2009

Mystery WOD

No idea what Erin has planned for you guys today, so this is just a random post....

I miss doing PT like this - sadly it is rare for big Army to work quality PT and practical skills together like this. Something we are working to change one person / unit at a time...

Saturday, June 13, 2009

Fight Gone Bad IV

This is absolutely a worthwhile cause and we will be participating in this event and doing a joint WOD with Lumberjack CrossFit.

I have created a Centurion CrossFit team on the FGB web page http://www.fgb4.org/ go and register and an individual and then click "join an existing team", select the state of Texas and that's where you will find Centurion CrossFit. This is a great event for a couple of great causes.

Today, young men and women are coming home from Iraq and Afghanistan. More than 30,000 of them are returning wounded in body – many more in mind and spirit. Unlike the men who gathered on Katherine Phillip’s porch, they are often the only ones in their communities to have experienced battlefields, to have held dying comrades, or to have comforted traumatically injured friends. With whom are these soldiers sharing those life-changing experiences? More than ever, these men and women need a Front Porch – they need a place of healing. And that’s what Wounded Warrior Project is all about.

Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation.

From CrossFit HQ - CrossFit’s Fight Gone Bad (FGB) workout, repurposed as a fundraising vehicle, has grown organically from within the CrossFit community. This annual fundraiser clearly illustrates the CrossFit community’s unselfish desire to give. Sparked by a simple idea, that drive has turned into an unstoppable movement. It unites our affiliate family by taking our natural competitive spirit and channeling it into a force for good, combining the desire to excel that fuels the CrossFit Games and the philanthropy that has powered Operation Phoenix.

This year, CFHQ is proud to support “FGB IV: Who Do You Fight For?” through the newly-minted CrossFit Foundation.

The WOD - It was originally designed for UFC fighters doing a non-title fight. The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises.

Thursday, June 11, 2009

Wecome to Erin's World!!

Friday's WOD will be -

5 Rounds for time of:

20 Surrenders (sort of like a Turkish get up)

15 clapping push-ups

200m run with overhead weight (TBD)

Wednesday, June 10, 2009


OK, forgot these two things on my admin notes:

First, do the damn warm up! The warm up builds your capacity, it increases your flexibility allowing you to do better functional movements and it builds your capacity in basic movements. Not doing GHD sit-ups and back extensions? Well you will be hurting when they get inserted into WODs shortly. Now is your opportunity to build that capacity, to work on your rowing form, to work on your weaknesses, push-ups, hspu, pull-ups, etc. Don't blow it off!!

OK, rant over. We are coming off Beyond the White Board (which was going to begin charging in July) and moving to the CrossFit Leader Board (which is free). Trainers, email me and I'll give you the log on and password so you can post the WOD and guess what, it will automatically post the top 10 best times on our web page!

Hop on and register under our affiliate. The link is on the right side of the page.

Wednesday's WOD Results and admin notes

The team getting after it last week at Lumberjack!! Well done you burpee loving bastards!!

Great job on the front squats today - you guys really got in there and got after it! If you got all of your last set of three, you need to start heavier next time.
Matt, welcome back!
Matt - 165
Ken - 205
Dave T. - 200
Don - 195 (need to go up next time)
Brandon - 225 NICE!
Andy - 185 (need to go up)
Dustin - 165
Michael - 205 (need to go up next time)
Ramon - 205 (need to go up next time)
Anthony - 205
Leslie - 125
Jenn - 125
Alicia - 115
Maria - 125
Brent - 185 (need to go up next time)
Dale - 165
Keisha - 105

OK, here is the schedule for the next few weeks. Erin will program Friday and all of next week. I begin an exercise this weekend so I will try to come in and assist as I can.

Brandon will take the following week's programming, as I'll be totally out of the net in a shooting competition and Dave is still tied up with training.
Joel and Dave will assist as they are able and Any will be able to assist next week but will be involved in the exercise the following week.

Do you guys realize we now have a total of 6 trainers available? You have no idea how fortunate we are! It's also good for you guys as each trainer brings some different experiences to the table and you guys can learn something from each of them - just makes us all better as a CrossFit community.

Leslie is scheduled to go to the Level 1 cert in July and Reagan is also looking to get certified. One thing the trainers can look at doing is assigning a movement to be covered and letting Leslie and Reagan instruct it under the trainer's supervision. This will help prepare them for their cert and for when they start working with a group. Another thing to work with them on is scaling. As you scale, talk to them about your rational, ask them how they would scale and why, let them suggest some scaling? We want to mentor and continue to grow good CrossFit trainers and exercise virtuosity so we build capable athletes.

One thing I think we trainers benefit from is the randomness of the class. We never know exactly how many will show up or the capacity of all the individuals. As a result, we have to adjust once we get to class. Running a class of 10 people with known skill levels is a breeze. Adjusting on the fly to a class of 24 with 7 new people requires some thought. I think this makes us more capable trainers as it keeps us from getting too comfortable. We should continue to grow and improve as well.

OK, enough rambling!

Tuesday, June 9, 2009

Wednesday's WOD

Front Squat:


We will cover the front squat with PVC and then move into the "globo gym" area of Harvey and take over the first two squat racks for this. We'll have a ladies' rack and a guy's rack. Everyone will complete 3 reps at each weight before moving on. Ideally, you should fail at the very end of your fourth set of 3 or somewhere in your fifth set. If you make it all the way through, you need to go up in weight next time!

Monday, June 8, 2009

Monday's Results

Great effort by everyone today - it was hot out there and Kelly is a relentless bitch! Welcome to all the new people too!

Maria - 37:55
Brandon - 28:18
Ramon - 36:08 (Rx)
Anthony - 36:09
Alicia - 37:22 (Rx)
Leslie - 33:50 (Rx)
Jenn - 34:45
Ken - 38:07
Jose - 16:38 (3 rnds / 15 reps)
Dave K. - 33:56
Valerie - 34:29 (Rx)
Brent - 31:17
Sondra - 33:17 (4 rnds)
Sherman - 20:20 (3 rnds)
Ty - 21:16 (3 rnds)
Michael - 34:03
Dustin - 41:10
Andy - 37:43 (Rx)
Keisha - 21:20 (3rnds)
Dale - 19:22 (3 rnds)
Jeff - 36:18
Vince - 30:10
Andrea - 32:45 (4 rnds + 500m row)
Garrett - ?? Sorry, somehow I missed your time - post it in the comments, if you know it

Sunday, June 7, 2009


It's not:
  • Kelly Rippa
  • Kelly Clarkson
  • Kelly Rowland
  • Gene Kelly or
  • Grace Kelly

It's the first WOD I ever did at CrossFit BWI and it crushed me - it's:

5 rounds for time of:

Run 400

30 box jumps (men 24" / women 20") http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv

30 wall balls (men 20# / women 14#) http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

Saturday, June 6, 2009

Ibuprofen and why you want to avoid it

Great post by Kelly Starrett from San Francisco CrossFit http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

Take a read before you pop Motrin (aka Ranger candy) for your DOMS following the WODS. (another long post for ya Jenn)....my attempts to convey what I think is good info!

All right, let's set the record straight about this stuff.

The Disclaimer: Medicine is serious business. Always follow the advice of your doctor.


Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.

Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.

Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation).

We used to also do "21's" on back and bi's day too. It's not ok.

Here's the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.

No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..

Why? NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.

So how do we treat acute inflammatory/inflammation pain?

You know the answer.

Ice. (Maybe a little Tylenol if you really, really need it, it's not an NSAID after all)

But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure. Don't be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious.

Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice as seen below, it won't short circuit the way your body actually heals itself and becomes stronger. (Hell, the Ice bath might make you a little stronger too.)

Bask in your soreness! Brag about it at work as your friends help you get up off the toilet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.

Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let's do Fight Gone Bad before you get too sore from yesterday's double fran! For example.

Seriously. Knock it off. Get off the Vitamin I.

Friday's Results

Awesome job yesterday at Lumberjack's WOD!! That was a fun event and a challenging WOD. Congrats to Joel and Jake for finishing 3rd with a time of 13:01 and congrats to Leslie and Valerie for being the ONLY female team; they also hit the noon WOD - those are some bada$$ CrossFitting ladies!
Here are the results from the noon WOD:
Dave - 12:10
Leslie - 11:21
Veronica - 12:45
Chad - 12:25
Valerie - 11:03
Renee' - 25:18
Sahuna - 12:46
Maria - 15:24
Andrew - 12:54
Michael - 13:19
Dustin - 16:02
Andrea - 10:42

Thursday, June 4, 2009

Lumberjack 20

OK for those of you hitting the WOD with Lumberjack CrossFit tomorrow, here's the deal...

We need to be there NLT 0645. They are on Old Ironsides near the 4th ID water tower. Park in the parking lot before the 4th ID water tower - it's between Old Ironsides and Hell on Wheeels. They will cover the WOD, the standards for the exercises, etc. There is NO SCALING. You must be able to do pull-ups without a band or without jumping.

Here is the WOD:


-20 tire flips (both competitors share one tire)
-400 meter run
-20 53lb KB swings (36 lbs for women)
-20 Squats
-400 meter run
-20 Burpees
-20 Pullups
-400 meter run
- 20 Box jumps (20")
- 20 Hang Cleans (95 lbs men / 65 lbs women)
-400 meter run

The WOD for the 1200 class will be:

50 sit-ups
25 double unders
50 sit-ups
50 walking lunges
50 sit-ups
25 burpees
50 sit-ups

Bring your ropes, if you have them, I will bring my two ropes for use.

Wednesday, June 3, 2009

Old guys rule! at least today...

Great job today; Jackie is and evil chick sometimes! Big welcome to Andy - great to have another trainer!!

If you have been looking for the WODs on Beyond the Whiteboard and wondering why they haven't been posted, it's because I am discontinuing its use. Beginning in July, it will cost $3 per month for you guys to be members and will cost $35 per month as an affiliate. Since we are a nonprofit affiliate, I can't see paying that. Instead I am looking at CrossFit Leader Board - it's free http://www.crossfitleaderboard.com/login.php take a look at it and let me know what you think. I have already registered our box but I haven't had time to fully explore it.

The other option is Logsitall http://www.logsitall.com/ I am a member here but do not see a way to register the box and pull people in. Right now I am leaning toward CrossFit Leader Board unless you guys convince me otherwise...

Brandon - 7:40 (Rx) - badass time Brandon!
Joel - 8:38 (Rx) - Joel knocked it out after work - well done!
Don - 8:56 (Rx)
Jenn - 10:54 (Rx)
Leslie - 10:47 (Rx)
Renee' - 13:13
Ryan - 9:23 (RX)
Veronica - 12:45
Ramon - 9:50 (Rx)
Brent - 12:02
Nate - 9:45
Ben - 9:07 (Rx)
Todd - 12:40
Chris C. - 12:45
Ken - 12:43
Andy - 9:21 (Rx)
Maria - 10:35

Tuesday, June 2, 2009


OK, I saw this on CrossFit Fort Meade's site ( http://www.crossfitfortmeade.blogspot.com/)- are you doing this with your dog?? Why not??

  • Not Jackie Chan
  • Not Jackie O
  • Not Jackie Robinson
  • Not Jackie Gleason

This "Jackie" is for time:

Row 1000m

50 Thrusters (Men 45# / Women 35#) http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

30 pull-ups

We should have another Level 1 certified trainer joining us tomorrow. He just PCSd in and stopped by on Monday.

Also, those of you wanting to participate in Lumberjack's WOD on Friday let me know. I need some bio info from you. We'll meet up there at 0700 and hit the WOD about 0720 - wear your Centurion shirts!!

Monday, June 1, 2009

Monday's Results

Great job today! That was a taxing WOD. Wednesday we'll have one that is much shorter; I expect everyone will finish in under 15 minutes. Don't let its apparent short duration fool you, I promise it will provide the proper metabolic stimulation.....

Jenn - 2 rnds + 400m

Leslie - 2 rnds + 800m (Rx)

Valerie - 2 rnds + 32 wall balls (Rx)

Ramon - 3 rnds (Rx)

Todd - 2 rnds + 800m

Jeff - 1 rnd + 15 KTE

Brent - 3 rnds + 400m

Chris C - 2 rnds +992m (row)

Megan - 2 rnds

Reagan - 3 rnds (Rx)

Ken - 2 rnds + 800m

Ray - 2 rnds + 800m

Maria - 2 rnds + 420m (row) (Rx)

Alice - 3 rnds + 200m

Joel - 2 rnds + 30 wall balls, 30 push-ups and 10 KTE