Tuesday, September 29, 2009

Quick WOD

OK monday was Long so this one is going to be quick
For Time:

10rds of
5 Walking Lung with bar held in OHS position
5 Thrusters
Men - 45, Women - 35

The key is to try and not set the bar on the ground the entire time. You can rest it in any postion, just dont set it down on the ground

Monday, September 28, 2009

Thank you!!

Thanks to everyone who supported Fight Gone Bad IV - our final total for money raised was $10,685.00!!! You guys did an AWESOME job!!

Sunday, September 27, 2009


Great job to everyone in FGB IV we had a great time and really made a great showing in both fundraising and at the WOD

5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

Saturday, September 26, 2009


Great Job guys! Some of you did an awesome job with the fundraising, and we as a gym not only broke but smashed what both Don and I thought was a good goal. Today will be a blast cant wait. The pics and winners of both fundraising and the WOD will be posted later today or tommorrow

Friday, September 25, 2009

Time to fight!!

Are you f-ing kidding me??? $8,890.00 raised?? You guys ROCK!!!!!!

Saturday's Timeline:

The official event will begin at 1000. We will start the set up at 0900 and look to kick it off the first WOD about 1030. We will only run three iterations of the WOD with the trainers going last.
Once we are complete, we will hand out the awards for the top fundraiser and the male and female with the top FGB scores!

We will also have some new t-shirts for sale at the box courtesy of Jenn and Erin - thanks ladies!!

Bring as many friends and family members as you want - the more the better as they are there to cheer you on and keep the energy up in the box. Also, if someone has some speakers that we can slap an iPod into, that would rock as some angry tunes are in order!
Let's give it everything we have tomorrow and set some PRs!! See you guys in the morning!

Thursday, September 24, 2009

"Jack Bauer"

For time:

3 KB Swings / 21 SDHP
6 KB Swings / 18 SDHP
9 KB Swings / 15 SDHP
12 KB Swings / 12 SDHP
15 KB Swings / 9 SDHP
18 KB Swings / 6 SDHP
21 KB Swings / 3 SDHP

m - 1.5 pood / w - 1 pood

Wednesday, September 23, 2009

Fight Gone Bad 4 on Saturday

First, great job today! The Horrible Hundred is horrible but everyone gutted it out - it's a great WOD and there is no muscle left in your body that hasn't been touched by it.

Saturday's Timeline:

The official event will begin at 1000. We will start the set up at 0900 and look to kick it off the first WOD about 1030. We will only run three iterations of the WOD with the trainers going last.

Once we are complete, we will hand out the awards for the top fundraiser and the male and female with the top FGB scores!

We will also have some new t-shirts for sale at the box courtesy of Jenn and Erin - thanks ladies!!

Bring as many friends and family members as you want - the more the better as they are there to cheer you on and keep the energy up in the box. Also, if someone has some speakers that we can slap an iPod into, that would rock as some angry tunes are in order!

We have raised over $6,900.00!!! UNBELIEVABLE!! I set the affiliate goal at $2,000.00 and you guys have raised more that 3 times that amount - just a fantastic effort!! Send out one more round of emails tomorrow night and see if you can reel in the stragglers that haven't donated yet. You guys should be incredibly proud of yourselves - we have raised more than any military affiliate and we are 19th out of 412 affiliates!!!

Tuesday, September 22, 2009

"The Horrible Hundred"

Complete the following for time:

25 Deadlifts (m - 215# / w - 175#)
25 Squat clean (m - 125# / w - 85#)
25 Thruster (m - 75# / w - 55#)
25 Overhead squat (m - 45# / w - 35#)

You will use one bar for the entire workout, stripping weights for each movement. The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates. The rx'd women's will be 35# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates.

We will scale as required.

This will probably require two heats as it can be a 10 - 20 minute WOD. If you have previously done this in under 10 minutes, increase the weight.

FANTASTIC job on Fight Gone bad - we are currently at $5,899.00!!!! Keep pushing, we only have 3 days left!!
Thank You From The Marines In Iraq

This is from a friend of ours who got permission for us to publish…..in case anyone was wondering what the hell we’re doing this for.

“My name is LtCol Sarah Deal. I am currently writing to you from Iraq where I am serving my second tour. As a CH-53E pilot for the Marines, my job involves carrying wounded soldiers to aid, so I see first hand the need for the Wounded Warrior Project.

I have 3 young sons and a husband at home. Some days, a word from home or a video is what gets us all through the hard stuff. And knowing about events like Fight Gone Bad makes us feel like we’re not forgotten about out here. I thank you very much. There are so many kids putting their lives on the line out here. The wounded need to know that there is support for them and that there can be lifeafter injury.

You have a great cause and I appreciate that you are doing it. I am sorry I can’t be there to cheer you on in person, but we’ll all be thinking about you on Saturday, watching on our terrible internet service, and know that we are grateful for your service and support and you are helping to put a smile on our faces. I just celebrated my 40th birthday on the 15th, and I consider it a birthday gift from all of you to me and the guys.”
Sarah Deal Burrow is the first female Marine helicopter pilot. She graduated from Kent State University with a pilot’s license and a degree in aerospace flight technology. After Officer Candidates School, Burrow wanted to fly. With no female pilot roles at the time, however, she specialized in Air Traffic Control instead.

Burrow’s desire to fly was fulfilled when women were permitted to fly combat aircraft in 1993. She trained at Naval Air Station Pensacola and earned her wings on April 21, 1995. Lieutenant Colonel Burrow piloted a CH-53E Super Stallion heavy lift helicopter that same year.
Lt Col Burrow’s determination to become an aviator led the way for future female Marine Corps pilots

Sunday, September 20, 2009

Holy cherry pickers batman!!

Seriously, where was everyone Friday - decide you didn't like the WOD???

4 rounds for time:
15 thrusters (m - 115# / w - 75#)
400 meter run

Less than a week to Fight Gone Bad - stay after the fund raising - we have raised $4,714.00 so far; we can get to $5,000.00!!!

Thursday, September 17, 2009

Friday's WOD - Row, Run, Jump

3 rounds for time of:

Row 500m
Run 400m
100 double unders (or 400 singles)

We will start a third of the group on the run, a third on the row and a third on the double unders to maximize equipment and reduce logjams.

Guys, we have raised $4,314.00 for Fight Gone Bad 4!!!! I KNOW we can get to $5,000.00. Send out another round of emails Friday or Saturday; we are only a week away from the event. Send out the next round on Wednesday and the final one next Friday - stay after it! I believe our box can be military affiliate that raises the most money out of all the military affiliates!!

Tuesday, September 15, 2009

Wednesday's WOD


AMRAP in 20 minutes of:
5 body weight deadlifts
1 rope climb (15' ascent)

This is a kick ass WOD from CrossFit One World: http://crossfitoneworld.com/
Man, are you guy's traps as sore as mine from the kb swings??? OWWW!

Sunday, September 13, 2009

The Hopper Deck has spoken!!

For time:

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

For those of you looking for a challenge following Fight Gone Bad, Stephen Baker from CrossFit Middle Tennessee has a great event lined up for the first weekend in October - http://oktoberfestgames.blogspot.com/ it will be a CrossFit Games style event with CrossFitters competing in 1 event on Friday and 3 events on Saturday. Some of you ought to road trip out there and compete!

I'll throw a link to it on the right side of the page. There will be barbell, bumpers, kettlebells and medicine balls as prizes for the top three male and female athletes.

Saturday, September 12, 2009

Great job yesterday on Fight Gone Bad; there were some good PRs! We will be executing it exactly two weeks from today so get out there and raise some more money - so far, we have raised $3,509.00!! I KNOW we can break $4,000.00 - don't give up!! Send another round of emails out today at the two week mark and another round out next Saturday at the one week mark - keep after it!!

A HUGE thanks to Jake at Beyond The White Board!!! I had discontinued using them to post and track WODs and members, as they had begun charging and we were a military nonprofit affiliate. I talked to Jake and we can use BTWB for FREE!! So, please log on to: http://beyondthewhiteboard.com/ set up an account and request to be a member of Centurion CrossFit. I will be posting the WODs there and they will also be linked to Facebook. You can post your results, your food, your weight, pretty much everything. It's a SUPER useful and easy site to use so please sign up. Again, a big thanks to Jake for allowing us to use it free of charge!

I have also put a link on the right side of the page to BTWB so you guys can just click it and create your account.

Thursday, September 10, 2009

Fight Gone Bad!

In honor of the September 11th attacks on our nation and all those who have sacrificed facing our nation's enemies, we will do the WOD that helps raise money for our wounded brothers.

The event is in the 3 round format.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20″ box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower, where each calorie is one point.

This is one of two more practices before the big event on 26 Sep. get out there and raise that money. You have to have raised at least $1.00 to participate on the 26th and you have to raise $150 to get the t-shirt. This is a cause close to home for everyone at the box. Any of the service members could have required what the Wounded Warrior Project provides so please keep pushing the fund raising!

Show up ready to go as we will run two iterations. We will review all movements prior to the WOD.

Monday, September 7, 2009

Congratulations Reagan!

Congrats to Reagan on getting Level 1 certified this past weekend and to Joel who went to his second Level 1 cert!!

Wednesday's WOD
5 rounds for time of:
Row 500m or Run 400m
14 Pull-ups
7 Ring dips
20 double unders

Saturday, September 5, 2009

Phys Ed: Does Ibuprofen Help or Hurt During Exercise?

Several years ago, David Nieman set out to study racers at the Western States Endurance Run, a 100-mile test of human stamina held annually in the Sierra Nevada Mountains of California. The race directors had asked Nieman, a well-regarded physiologist and director of the Human Performance Laboratory at the North Carolina Research Campus, to look at the stresses that the race places on the bodies of participants. Nieman and the race authorities had anticipated that the rigorous distance and altitude would affect runners’ immune systems and muscles, and they did. But one of Nieman’s other findings surprised everyone.

After looking at racers’ blood work, he determined that some of the ultramarathoners were supplying their own physiological stress, in tablet form. Those runners who’d popped over-the-counter ibuprofen pills before and during the race displayed significantly more inflammation and other markers of high immune system response afterward than the runners who hadn’t taken anti-inflammatories. The ibuprofen users also showed signs of mild kidney impairment and, both before and after the race, of low-level endotoxemia, a condition in which bacteria leak from the colon into the bloodstream.

These findings were “disturbing,” Nieman says, especially since “this wasn’t a minority of the racers.” Seven out of ten of the runners were using ibuprofen before and, in most cases, at regular intervals throughout the race, he says. “There was widespread use and very little understanding of the consequences.”

Athletes at all levels and in a wide variety of sports swear by their painkillers. A study published earlier this month on the website of the British Journal of Sports Medicine found that, at the 2008 Ironman Triathlon in Brazil, almost 60 percent of the racers reported using non-steroidal anti-inflammatory painkillers (or NSAIDs, which include ibuprofen) at some point in the three months before the event, with almost half downing pills during the race itself. In another study, about 13 percent of participants in a 2002 marathon in New Zealand had popped NSAIDs before the race. A study of professional Italian soccer players found that 86 percent used anti-inflammatories during the 2002-2003 season.

A wider-ranging look at all of the legal substances prescribed to players during the 2002 and 2006 Men’s World Cup tournaments worldwide found that more than half of these elite players were taking NSAIDS at least once during the tournament, with more than 10 percent using them before every match.

“For a lot of athletes, taking painkillers has become a ritual,” says Stuart Warden, an assistant professor and director of physical therapy research at Indiana University, who has extensively studied the physiological impacts of the drugs. “They put on their uniform” or pull on their running shoes and pop a few Advil. “It’s like candy” or Vitamin I, as some athletes refer to ibuprofen.

Why are so many active people swallowing so many painkillers?

One of the most common reasons cited by the triathletes in Brazil was “pain prevention.” Similarly, when the Western States runners were polled, most told the researchers that “they thought ibuprofen would get them through the pain and discomfort of the race,” Nieman says, “and would prevent soreness afterward.” But the latest research into the physiological effects of ibuprofen and other NSAIDs suggests that the drugs in fact, have the opposite effect. In a number of studies conducted both in the field and in human performance laboratories in recent years, NSAIDs did not lessen people’s perception of pain during activity or decrease muscle soreness later. “We had researchers at water stops” during the Western States event, Nieman says, asking the racers how the hours of exertion felt to them. “There was no difference between the runners using ibuprofen and those who weren’t. So the painkillers were not useful for reducing pain” during the long race, he says, and afterward, the runners using ibuprofen reported having legs that were just as sore as those who hadn’t used the drugs.

Moreover, Warden and other researchers have found that, in laboratory experiments on animal tissues, NSAIDs actually slowed the healing of injured muscles, tendons, ligament, and bones. “NSAIDs work by inhibiting the production of prostaglandins,”substances that are involved in pain and also in the creation of collagen, Warden says. Collagen is the building block of most tissues. So fewer prostaglandins mean less collagen, “which inhibits the healing of tissue and bone injuries,” Warden says, including the micro-tears and other trauma to muscles and tissues that can occur after any strenuous workout or race.

The painkillers also blunt the body’s response to exercise at a deeper level. Normally, the stresses of exercise activate a particular molecular pathway that increases collagen, and leads, eventually, to creating denser bones and stronger tissues. If “you’re taking ibuprofen before every workout, you lessen this training response,” Warden says. Your bones don’t thicken and your tissues don’t strengthen as they should. They may be less able to withstand the next workout. In essence, the pills athletes take to reduce the chances that they’ll feel sore may increase the odds that they’ll wind up injured — and sore.

All of which has researchers concerned. Warden wrote in an editorial this year on the website of the British Journal of Sports Medicine that “there is no indication or rationale for the current prophylactic use of NSAIDs by athletes, and such ritual use represents misuse.”

When, then, are ibuprofen and other anti-inflammatory painkillers justified? “When you have inflammation and pain from an acute injury,” Warden says. “In that situation, NSAIDs are very effective.” But to take them “before every workout or match is a mistake.”

Thursday, September 3, 2009

Friday's WOD

For those of you requesting a strength day, we'll compromise since we don't know for sure which trainers will be there to assist (Don, Dave, and I will not).

This was the WOD on the main site recently -- she's evil...

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Womens' weight: 65 pounds

Have a great Labor Day weekend! Be safe.

Tuesday, September 1, 2009

Time to say bye bye to those legs

Dumbbell Walking Lunges, Dumbbell Swings

5 rounds:
50# DB walking lunges - 10 alternating steps
50# DB swings - 15 reps

Compare to
Friday, March 13, 2009