Monday, November 30, 2009

Tuesday's WOD - Strength Training!

Back Squat


Please help up make a difference in the lives of those killed and injured in last month's terrorist rampage here. Please tell your friends, family, coworkers and send them here to donate:

Everyone, please come out and join us this Saturday at 10:00 am at our box for the Lumberjack Memorial Hero WOD. We will have several fellow affiliates here that day so come out, meet some fellow CrossFitters and give it your all in honor of the four CrossFitters that died last month. Let's show Lumberjack CrossFit just how much the community supports them!!

One year ago, December 1st 2008, Centurion CrossFit Fort Hood had its first WOD! We have really come a long way and we could not have accomplished any of it without the support of all the awesome members of our box! Thank you all so much for coming out, suffering with us and helping us grow! This is your box and you all have done a fantastic job!!

Sunday, November 29, 2009

Monday's WOD

Time to work off all that holiday eating!!

For time:

150 Burpees

'No Time To Exercise' Is No Excuse

ScienceDaily (Sep. 18, 2006) — A new study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training.

"The most striking finding from our study was the remarkably similar improvements in muscle health and performance induced by two such diverse training strategies," says Martin Gibala, an associate professor of kinesiology at McMaster University.

Gibala's team made headlines last year when they suggested that a few minutes of high-intensity exercise could be as effective as an hour of moderate activity. However, their previous work did not directly compare sprint versus endurance training.

The new study was conducted on 16 college-aged students who performed six training sessions over two weeks. Eight subjects performed between four and six 30-second bursts of "all out" cycling separated by 4 minutes of recovery during each training session. The other eight subjects performed 90-120 minutes of continuous moderate-intensity cycling each day. Total training time commitment including recovery was 2.5 hours in the sprint group, whereas the endurance group performed 10.5 hours of total exercise over two weeks. Despite the marked difference in training volume, both groups showed similar improvements in exercise performance and muscle parameters associated with fatigue resistance.

"Our study demonstrates that interval-based exercise is a very time-efficient training strategy," said Gibala. “This type of training is very demanding and requires a high level of motivation. However, short bursts of intense exercise may be an effective option for individuals who cite ‘lack of time’ as a major impediment to fitness."

Wednesday, November 25, 2009

Tuesday, November 24, 2009

Wednesday's WOD

“Every Rep Counts” (from Western Canadian Qualifier)

AMRAP in 20 minutes of:

10 Wallballs (m - 20# / w - 14#)
10 Box Jumps (20")
10 Deadlift (m - 205 / w - 145#)
10 Burpees

Great job today on the push jerks - you guys really got the feel for fully opening your hips and could see the results in putting the weight overhead!

Please register and send out emails to friends, family, coworkers and lets raise some money for those affected by the shooting. We are going to have a huge blowout at the box - Cedar Park CrossFit, CrossFit CenTex and Lumberjack CorssFit are all coming to the box for the WOD. Come out and join us as we raise money and do a hero WOD for our fallen CrossFit brothers.

There will be no classes Thursday or Friday as we observe the Thanksgiving Holiday. Enjoy your time with your family and we will see you Monday to work off all that turkey!!

Monday, November 23, 2009

Tuesday's WOD - Strength Training!

Push Jerk


An excellent post from Robb Wolfe's site!!

For the Troops…

By Bobbi Milsaps November 11, 2009

In honor of Veteran’s Day, I wanted to do my first post from the Coach’s point of view on Nutrition for those of you serving in the Military. Let me first preface this by saying that I have been married to a Marine for over 10 years and have had interaction with the military as a spouse in social situations and as a trainer. I have so much respect for what our men and women in uniform do every day. I wanted to take the time to address some of the common issues/questions I get from military folks regarding nutrition and how to simplify it during their day.

So, to the Military guys/gals….

Kick the “energy” drinks to the curb. I get this question a lot, and it’s usually because of concern from someone that their Soldiers/Marines are fueling their day with Monsters and Red Bull. They are filled with sugar and will do you more harm than good. I know you are exhausted, and sleep can sometimes be tough to get, but focusing on dialing in the quality of the food you are eating will help alleviate a lot of that “crash and burn” feeling you get. Learn to drink coffee and tea instead (without the sugar or artificial sweeteners). These energy drinks aren’t only crappy because of the sugar content, but they are also inhibiting your ability to get sound sleep, think clearly, and cause heart burn/acid reflux, and a host of other GI issues.

Keep a food stash. I know that a ton of you are living in barracks and have teeny tiny fridges, no stove to cook on, and if you’re lucky, a microwave. You get the bulk of your food from a chow/mess hall and those operate on limited hours generally with a breakfast, lunch, and dinner being served and even more limited on the weekends. So, keeping a stash of food can come in handy. You can do really well with food that needs little to no refrigeration.

Food Stash Staple #1: Jerky – Keep a supply of jerky on hand. This can be in your barracks room, but also in your pack during the day. Try to get the brand with lower sodium/carb/sugar content.

Food Stash Staple #2: Nuts – No Soldier, Sailor, Airman, or Marine should ever be without a can of nuts. Get them as natural as you can and roll with some almonds or cashews. I know they can be a little pricey, but they are cheaper at the commissary than they are off base, so stock up on payday. Many of you are putting out a lot of energy during the day, so this fat will help fuel you.

Food Stash Staple #3: Hard-boiled eggs – Most grocery stores will sell hardboiled eggs that are already cooked and peeled in a bag. “Egglands Best” makes them and sells them in bags of 6 and 12. Once opened, they must be used within 7 days, but this shouldn’t be tough to accomplish. It works well if you didn’t have time to get to the chow hall for breakfast or if you need a snack during the day.

Food Stash Staple #4: Sweet Potatoes – These are great to use in smaller quantities for your carb source. If you have a microwave handy, all you need is a sweet potato and some plastic wrap. Bundle the tater in the plastic wrap (don’t poke any holes in the wrap) and pop it in a microwave for about 7 mins (a little longer if it’s big). I recommend cutting it in half and eating half then and half later in the day or after your workout or a period of heavy physical output.

Food Stash Staple #5: Fresh Fruit – Oranges are easy to cart around and you can usually find an orange or an apple in the chow hall or 7 Day Store/Shoppette near the cash register. Eat the fruit in moderation, but keep some on hand as a better more quality choice than chips and cookies.

Pre-Make your snacks/meals – This can save you a ton of time. Take a handful of jerky, one or two handfuls of nuts, and throw them in a Ziploc bag. Pre-make a couple of these so that you have them ready to go. Then, all you have to do is grab a bag and maybe a piece of fruit and head out the door. If you feel like dropping some dough on it, you can buy a box of Paleo Snax, or Paleo Kits.

Know your chow/mess hall. It is not tough to eat well here. There is always a source of Protein, Carbohydrate, and Fat to be found within the walls of the chow hall. Stay away from the starches like rice, potatoes, and the bread basket. Go for the meat and veggies. If you don’t have your can of nuts handy, head over to the salad bar and grab a salad with some oil and vinegar on it or a full fat salad dressing (prefer the oil and vinegar). You don’t have to leave that place feeling guilty about your food choices. If you stick to the most natural unprocessed food there, then you can still make smart choices.

Avoid the “Food Court”. If you can’t avoid the food court, you can still make “smarter” choices there too. I know for a fact (because I’ve been a dependent for over 10 years) that you will find one or more of the following on any military installation when you visit a food court: Charley’s Steakery, Robin Hood (sandwiches), Popeye’s, Subway, Pizza Hut or Anthony’s Pizza, Taco Bell, Burger King. Stay away from Taco Bell, Pizza “anything”, and Popeye’s. Stick to the places where you can do a salad with meat, or meat only with veggies.

Teach your Junior Soldiers, Sailors, Airmen, and Marines to make smart choices. It is so important to lead by example here. At first, they will look at you like a weirdo for breaking out jerky, hard boiled eggs, nuts, etc… as a snack, but they will also be curious. This is your chance to affect their life in a positive way regarding their overall health and well being. It’s not about making them super athletes, but instead, keeping them from being overweight, foggy headed, and prone to sickness. Our military men and women need to know how to make smarter food choices because mentally and physically, their job depends on them being “On Point” all the time. Good nutrition can give them a mental clarity that they have never before experienced.


Sunday, November 22, 2009

Please Read Below the WOD!

AMAP in 20 minutes of:

25 Burpees
15 Back squats (body weight)

We are going to be hosting a memorial WOD for the shooting victims here at Fort Hood. The date will be Dec 5th. Watch the CF mainpage for details! We will need a lot of help between now and then to pull this thing off. We can make a real difference for those who lost loved ones in the attack so please, let's show them what Centurion CrossFit and the entire CrossFit community is capable of!!

Thursday, November 19, 2009

Friday's WOD

Compete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Power Clean, 7 reps
95 pound Sumo Deadlift High Pull, 10 reps
**women use 65 pounds**

Thursday's WOD

Back Squat


Sorry for the late post!!

Tuesday, November 17, 2009

Wednesday's WOD

“Party with the Girls”

Men - 95# Women - 65#
Kelly - 400 m Run - 30 Box Jumps
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Nancy – 400m Run, 21 OHS
Helen – 400 m Run – 21 Swings (55/35) – 12 Pullups
Fran – 21 Thrusters – 21 Pullups
Diane – 21 Deadlifts 21 HSPU
Annie - 50 Double Unders - 50 Situps
Karen - 30 Wall Ball Shots

Monday, November 16, 2009

T-shirts are in!! / Tuesday's WOD

The Centurion t-shirts are in and the red looks awesome!! They are 100% cotton so if you get a particular size and it fits you well, wash it in cold water and don't put it in the dryer as they will shrink if you do!!



Sunday, November 15, 2009

Monday's WOD

5 rounds for time of:

50 feet of walking lunges with a bar held overhead (m - 45# / w - 35#)
21 Burpees

Also, a big congratulations to Andy, Leslie, and Jose for completing the San Antonio Rock 'n' Roll Marathon!!

Well done guys!!

Thursday, November 12, 2009

Friday's WOD

3 Rounds for time of:

10 Deadlifts (m - 250# / w - 175#)
15 Ring Dips
20 Wall Balls (m - 20# / w - 14#)
400m run

Also, the Fight Gone Bad 4 t-shirts are in. They will be at the WOD tomorrow so come and pick yours up! The hoodies are done and will ship tomorrow! As soon as they arrive, we will bring them to the WODs and get them distributed. The last batch of t-shirts should be in soon. Again, once they arrive, we will bring them in and you can grab one!

I would like to do a WOD to raise money for the victims of last week's shooting. We will look at a date to hold it and invite fellow CrossFitters from the surrounding community to come participate. More details to follow....

Tuesday, November 10, 2009

Veterans Day

Last year on Veterans Day, Centurion CrossFit Fort Hood had its first post on its blog and went active as a CrossFit affiliate. Below is that same post. It is just as relevant a year later.

I honor of Veterans Day, we will be taking the day off from training. Your WOD instead will be to find a veteran and thank them for their service to this great nation - 3, 2, 1....GO!

World War I – known at the time as “The Great War” - officially ended when the Treaty of Versailles was signed on June 28, 1919, in the Palace of Versailles outside the town of Versailles, France. However, fighting ceased seven months earlier when an armistice, or temporary cessation of hostilities, between the Allied nations and Germany went into effect on the eleventh hour of the eleventh day of the eleventh month. For that reason, November 11, 1918, is generally regarded as the end of “the war to end all wars.”

In November 1919, President Wilson proclaimed November 11 as the first commemoration of Armistice Day with the following words: "To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations…"

The original concept for the celebration was for a day observed with parades and public meetings and a brief suspension of business beginning at 11 a.m.

The United States Congress officially recognized the end of World War I when it passed a concurrent resolution on June 4, 1926.An Act (52 Stat. 351; 5 U. S. Code, Sec. 87a) approved May 13, 1938, made the 11th of November in each year a legal holiday - - a day to be dedicated to the cause of world peace and to be thereafter celebrated and known as "Armistice Day."
Armistice Day was primarily a day set aside to honor veterans of World War I, but in 1954, after World War II had required the greatest mobilization of soldiers, sailors, Marines and airmen in the Nation’s history; after American forces had fought aggression in Korea, the 83rd Congress, at the urging of the veterans service organizations, amended the Act of 1938 by striking out the word "Armistice" and inserting in its place the word "Veterans." With the approval of this legislation (Public Law 380) on June 1, 1954, November 11th became a day to honor American veterans of all wars.

Later that same year, on October 8th, President Dwight D. Eisenhower issued the first "Veterans Day Proclamation" which stated: "In order to insure proper and widespread observance of this anniversary, all veterans, all veterans' organizations, and the entire citizenry will wish to join hands in the common purpose. Toward this end, I am designating the Administrator of Veterans' Affairs as Chairman of a Veterans Day National Committee, which shall include such other persons as the Chairman may select, and which will coordinate at the national level necessary planning for the observance. I am also requesting the heads of all departments and agencies of the Executive branch of the Government to assist the National Committee in every way possible." (Click here for the full text of the proclamation.)

On that same day, the President sent a letter to the Honorable Harvey V. Higley, Administrator of Veterans' Affairs (VA), designating him as Chairman of the Veterans Day National Committee. (Click here for the text of President Eisenhower’s letter.)

In 1958, the White House advised VA's General Counsel that the 1954 designation of the VA Administrator as Chairman of the Veterans Day National Committee applied to all subsequent VA Administrators. Since March 1989 when VA was elevated to a cabinet level department, the Secretary of Veterans Affairs has served as the committee's chairman.

The Uniforms Holiday Bill (Public Law 90-363 (82 Stat. 250)) was signed on June 28, 1968, and was intended to insure three-day weekends for Federal employees by celebrating four national holidays on Mondays: Washington's Birthday, Memorial Day, Veterans Day, and Columbus Day. It was thought that these extended weekends would encourage travel, recreational and cultural activities and stimulate greater industrial and commercial production. Many states did not agree with this decision and continued to celebrate the holidays on their original dates.

The first Veterans Day under the new law was observed with much confusion on October 25, 1971. It was quite apparent that the commemoration of this day was a matter of historic and patriotic significance to a great number of our citizens, and so on September 20th, 1975, President Gerald R. Ford signed Public Law 94-97 (89 Stat. 479), which returned the annual observance of Veterans Day to its original date of November 11, beginning in 1978. This action supported the desires of the overwhelming majority of state legislatures, all major veterans service organizations and the American people.

Veterans Day continues to be observed on November 11, regardless of what day of the week on which it falls. The restoration of the observance of Veterans Day to November 11 not only preserves the historical significance of the date, but helps focus attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

Monday, November 9, 2009


OK sorry about today guys but you will have to bear with us because of what has happened on Fort Hood. As you know most of us are green suiters and have other Jobs. For those who don’t know tomorrow is memorial service and POTUS will be here. Wednesday is also Memorial Day and post schedules are all hectic because of that with no school in the local area either. All of these reasons combined will cause classes to be postponed until Thursday and Friday this week. We will still be having a fundamentals class Friday. Trainers will be in and out of the gym this week and just because we are not having a scheduled class does not mean that you can’t meet and do your own WODs. Just be safe and careful. As always we thank you for your support through this tough time, and we will try and get back to a regular schedule as soon as possible. If you have any question please feel free to send me or Don and email our addresses are on the trainer page.


Sunday, November 8, 2009

Monday's WOD

Five rounds for time of:

15 Hang squat cleans (m - 135# / w - 95#)
30 Push-ups

Please congratulate our newest Level I certified personnel - Leslie and Jenn - way to go ladies!!! (see if you can find them in the pic....)

OK, there is still a lot going on due to last week's incident. Please be patient as I expect class disruptions will continue to occur this week. We will be back to normal as soon as we are able.

For those that missed Foundations last Friday, we will reschedule it for this Friday 1130 - 1300; hopefully it will be a go.

Thursday, November 5, 2009


Dave and I and our families are all OK, Erin, Andy, Alicia, Maria, Leslie, Alicia C., Jenn, have all checked in and are OK.
Blood is needed at Scott & White Hospital - if you can, please give blood as there are four victims in surgery.

All classes / training for tomorrow is canceled until further notice.

Our prayers are with those killed and wounded.

And to those who did it, may you burn in hell.

Wednesday, November 4, 2009

Thursday's WOD

Great effort today!! That was a long, brutal one...

Push Press


Tuesday, November 3, 2009

Wednesday's WOD

Awesome job on the front squats today - lots of PRs! Strength days are important, the increase in strength will drop your times on the METCONs.

For Time:

Run 400m
21 reps of Box Jumps (m - 24" / w - 20"), KB Swings (m - 1.5 pood / w - 1 pood)
Run 400m
18 reps of BJ, KB
Run 400m
15 reps of BJ, KB
Run 400m
12 reps of BJ, KB
Run 400m
9 reps of BJ, KB
Run 400m
6 reps of BJ, KB

Sunday, November 1, 2009

Three rounds for time of:

4 Handstand Push-ups -
8 Pull-ups
12 Deadlifts (m - 225# / w - 135#)
16 Box Jumps (m - 24" / w - 20")

We go to noon classes Mon - Fri beginning this week so plan on checking the blog for the WODs and coming every day!

Cholesterol: We are dumb

Great post from Robb Wolfe at:

The basics of the diet-heart hypothesis go like this: High cholesterol leads to atherosclerotic plaques that precipitate a clot which can result in a heart attack or stroke. This whole notion grew from a disease called Familial Hypercholesterolemia and subsequent experiments that involved feeding rabbits (herbivores) oxidized cholesterol. These critters do not eat ANY cholesterol so the fact oxidized cholesterol caused problems is not surprising but also completely unhelpful when talking about people. Anyway, 50 years to failed dietary recommendations to lower cholesterol have done nothing to alleviate the CVD epidemic. In fact, the epidemic is rolling along bigger and badder than ever before. Well This Study was pretty interesting. It indicates that most people who suffer a heart attack have…low cholesterol! Now, everyone is in a fix to get folks on cholesterol lowering diets and statins to save them, but most heart attacks are in folks with…low cholesterol! Ok, doesn’t make any sense and it completely calls into question the notion that we need to reduce cholesterol levels…but why not give people statins and see how folks do on those. Well, interestingly, statins appear to decrease heart attack rates in people...with low cholesterol. The mechanism? Possibly a reduction in C-reactive protein (CRP), an indicator of systemic inflammation. Know what else reduces systemic inflammation? A paleo diet which controls insulin levels, removes gut irritating foods, balances omega-3/omega-6 fats. Add some vit-d and consistent good sleep and you have effectively turned off the type of inflammation underlying CVD, cancer and neurodegeneration.

Oh! Then there is the fact low cholesterol increases stroke rates!!

So, just to clarify:

1-Cholesterol supposedly causes CVD, But
2-Most heart attacks are actually occurring in people with low cholesterol, Yet
3-Doctors insist on cholesterol lowering protocols, including statins, Even though,
4-The benefit of statins has nothing to do with cholesterol, but rather it’s mild anti-inflammatory action, Which
5-Can be accomplished with simple dietary modifications and a few inexpensive supplements.

It would be funny if people were not dying from this stuff.