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
track 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!
7 comments:
lol. half way point.
haha everyone look like they just did some horrible workout. SMILE!!!!
Don, Saturdays sound great. I will help.
Congratulations to all the level one cert!!!!
Love the womens rules for Hoover ball!
I know I still have plenty to learn but this was a huge help to me and will help me with my unit's PT tremendously. Now, to get the wife hooked. I have a feeling that one Saturday she will be really mad at me. HA HA HA.
Saturdays would be beneficial for those who definetly wants to work on technique....like me!!!
Yay! The Level 1 Cert was awesome! I learned so much, corrected my form on many things, and realized that I have much more to learn. I am looking forward to the future of Centurion CrossFit! I see more people doing butterfly pullups......lol
Hoover ball sounds fun!
I would love a Saturday class! Now, if MWR would only start offering on-site childcare....
Thanks to all the Trainers for their time and effort. Your dedication and expertise is greatly appreciated!!
Happy Holidays to all!
Katie
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