Wednesday, March 31, 2010

April Fools

Here is the real WOD

Do each until falure and move on to the next with the same weight (continue to add weight to reach MAX Load)
Shoulder Press
Push Press
Push Jerk

Someone knows, but here is a weird one

I wasnt sure but the trainer assured me this follows the CrossFit fundamentals

Tabata Something ELSE
8 rounds of the following exercise on the interval of
Work for 20 Sec rest for 10 sec
Calf Raises
Curls (men 35 Women 15)
Lateral Raises (Men 25 Women 10)

Tuesday, March 30, 2010

Another WOD to help you guess

Ok, Ive only gotten one guess other than my trainers who know the answer. Lets get the guessing going or the WODs may just keep getting worse!

Filthy Fifty

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Monday, March 29, 2010

Guess Again

Still no one has got the new programers name
Here is a wrench in the mix

for time
10 x Power clean and Jerk (95/65)
10 x Medball Cleans (20/14)

Lots of cleans but with different objects to make it hard

Sunday, March 28, 2010

New Trainer WODs

Today starts another 2 Weeks with another Trainers WODs.
See if you can guess the trainer
3 Rds
25 Wall Ball (M-20/W-14)
15 Thrusters (M-95/W-65)
10 Burpees
25 Double Unders

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain

If you have not already, you should immediately remove any products containing HFCS from your diet!

Posted March 22, 2010; 10:00 a.m.
by Hilary Parker

A Princeton University research team has demonstrated that all sweeteners are not equal when it comes to weight gain: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.

In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides. The researchers say the work sheds light on the factors contributing to obesity trends in the United States.

"Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity, but our results make it clear that this just isn't true, at least under the conditions of our tests," said psychology professor Bart Hoebel, who specializes in the neuroscience of appetite, weight and sugar addiction. "When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- every single one, across the board. Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight."
In results published online March 18 by the journal Pharmacology, Biochemistry and Behavior, the researchers from the Department of Psychology and the Princeton Neuroscience Institute reported on two experiments investigating the link between the consumption of high-fructose corn syrup and obesity.

The first study showed that male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.

The second experiment -- the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals -- monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.

"These rats aren't just getting fat; they're demonstrating characteristics of obesity, including substantial increases in abdominal fat and circulating triglycerides," said Princeton graduate student Miriam Bocarsly. "In humans, these same characteristics are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes." In addition to Hoebel and Bocarsly, the research team included Princeton undergraduate Elyse Powell and visiting research associate Nicole Avena, who was affiliated with Rockefeller University during the study and is now on the faculty at the University of Florida. The Princeton researchers note that they do not know yet why high-fructose corn syrup fed to rats in their study generated more triglycerides, and more body fat that resulted in obesity.
High-fructose corn syrup and sucrose are both compounds that contain the simple sugars fructose and glucose, but there at least two clear differences between them. First, sucrose is composed of equal amounts of the two simple sugars -- it is 50 percent fructose and 50 percent glucose -- but the typical high-fructose corn syrup used in this study features a slightly imbalanced ratio, containing 55 percent fructose and 42 percent glucose. Larger sugar molecules called higher saccharides make up the remaining 3 percent of the sweetener. Second, as a result of the manufacturing process for high-fructose corn syrup, the fructose molecules in the sweetener are free and unbound, ready for absorption and utilization. In contrast, every fructose molecule in sucrose that comes from cane sugar or beet sugar is bound to a corresponding glucose molecule and must go through an extra metabolic step before it can be utilized.

This creates a fascinating puzzle. The rats in the Princeton study became obese by drinking high-fructose corn syrup, but not by drinking sucrose. The critical differences in appetite, metabolism and gene expression that underlie this phenomenon are yet to be discovered, but may relate to the fact that excess fructose is being metabolized to produce fat, while glucose is largely being processed for energy or stored as a carbohydrate, called glycogen, in the liver and muscles.

In the 40 years since the introduction of high-fructose corn syrup as a cost-effective sweetener in the American diet, rates of obesity in the U.S. have skyrocketed, according to the Centers for Disease Control and Prevention. In 1970, around 15 percent of the U.S. population met the definition for obesity; today, roughly one-third of the American adults are considered obese, the CDC reported. High-fructose corn syrup is found in a wide range of foods and beverages, including fruit juice, soda, cereal, bread, yogurt, ketchup and mayonnaise. On average, Americans consume 60 pounds of the sweetener per person every year.

"Our findings lend support to the theory that the excessive consumption of high-fructose corn syrup found in many beverages may be an important factor in the obesity epidemic," Avena said.

The new research complements previous work led by Hoebel and Avena demonstrating that sucrose can be addictive, having effects on the brain similar to some drugs of abuse.

In the future, the team intends to explore how the animals respond to the consumption of high-fructose corn syrup in conjunction with a high-fat diet -- the equivalent of a typical fast-food meal containing a hamburger, fries and soda -- and whether excessive high-fructose corn syrup consumption contributes to the diseases associated with obesity. Another step will be to study how fructose affects brain function in the control of appetite.

The research was supported by the U.S. Public Health Service

Saturday, March 27, 2010

Omega-3s linked to longevity

(NaturalNews) Researchers from the University of California, San Francisco, have found that omega-3 fatty acids have another beneficial effect besides maintaining a healthy heart. Published in the Journal of the American Medical Association, the study found that patients with high levels of omega-3 fatty acids in their blood experienced a slowing of the shortening of their telomeres, indicating that the fatty acids help to slow the aging process.

The study of telomeres and their role in the aging process has been a popular subject in recent years. Scientists have found that telomeres, which act as protective end caps on cells, gradually shorten over time as cells divide and repair themselves, causing a person to age. Researchers, however, have been studying various compounds, including omega-3s, that appear to slow the shortening process and even reverse it.

Ramin Farzaneh-Far, a clinical cardiologist and lead author of the study, evaluated 608 patients who had prior heart problems and coronary-artery blockage. Over a five-year period, those with the highest levels of omega-3s in their blood experienced far less telomere shortening than those with the lowest levels.

The researchers focused primarily on omega-3s derived from fish sources rather than from vegetable sources like flaxseed and walnuts. The study also did not address the specific sources of omega-3s, whether they be directly from fish or vegetables or from omega-3 supplements.

John LaPuma, a physician and nutrition expert from Santa Barbara, California, believes that omega-3s derived directly from eating fish is the best source. He bases this assumption on the brevity of research that has been conducted directly on fish sources of omega-3s but it seems reasonable to assume that omega-3s derived from other sources provide similar benefits as did the ones used in the study.

Study researchers said they are not entirely sure how telomeres work in the aging process but they recognize that they play a key role in the process. Others have compared telomeres to the plastic end caps on shoelaces that keep them from unraveling, indicating that they maintain the integrity of cells.

Dr. Farzaneh-Far also explained that short telomeres often predict the onset of certain diseases including cardiovascular illness and heart problems. Whether or not telomeres are merely indicators of these diseases or the cause of them is still up for debate. Further research into the process is needed in order to get a more accurate understanding of the way telomeres work in cellular aging.

Thursday, March 25, 2010

The Girls

AMRAP in 20 Min
5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday, March 24, 2010

Army Basic Adopting new PT plans

Check it out long runs are being dropped for more sprints and movements that mimic life in a combat zone


Whos with me?

Thursdays WOD
Shoulder Press
3 3 3 (90% of 1rm)
Rest 5 min, Static handstand pushups hold to failure

Post Weight and times

Tuesday, March 23, 2010

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men 95/Women 65

This wod will have a running min clock, every min on the min the athlete will do 4 burpees and then continue on with his/her reps until complete.

sorry late post just got off the range

90% of 1 rep max

Sunday, March 21, 2010


For Time:
10/9/8/7/6/5/4/3/2/1 Reps of clean and jerk (M: 155/95) –
In between each set you must do 5 pull ups/10 push-up/15 squats

Friday, March 19, 2010

Sorry got home real late

25 Thrusters (115/80)
Run 100 feet
25 Snatch (95/60)
Run 100 feet
100 Double Unders
Run 100 feet
50 KB swings (1.5/1)
100 foot farmers walk with KB (1.5/1)
50 OHS (45/30)

Mens Bar (25s and 10s) womens bar (15s and 10s)

Wednesday, March 17, 2010

Distance is still part of CrossFit

Run 5k

Yes run 3 .1 Miles the attached map is .52 miles per lap

Tuesday, March 16, 2010

My Bad

Sorry guys there is going to be a late post for tomorrows WOD. I got the updated list from Bill today but left it on my work computer, have no fear it will be posted before PT tomorrow so everyone can prepare and get ready for another great WOD. Again sorry

Here's the wod
3 rds
Handstand pu m:4,w:2
8 power cleans 155/115
10 burpees

Monday, March 15, 2010


Strength and Coordiation

Push Jerk

The final sets should reach your Max Load overhead.


Be sure to congratulate our Centurion CrossFit athletes - they did you all proud at Sectionals this weekend!!

I'll have the pictures up in a slideshow to the left, later today.

Sunday, March 14, 2010


Spring Break for kids is here and the weather is great so here is a WOD to help u spring into the new season

400m of burpees
Every step is a burpees with a long jump at the end. The further u jump the fewer burpees u have to do. I can't get the link to work but look up long jump burpee on u tube if u got a question

Sectionals Day 2.....

WOD 3 "On To The Next One"

In 25 Minutes Complete:

15 Thrusters 115lb/65lb
Run 100 ft
KB Snatch 24kg/16kg
Run 100 ft
100 Double Unders
Run 100 ft
KB Swings 24kg/16kg
100 ft Farmers Walk w/KB
15 Snatch 115lb/65lb

Jenn going overhead with the thrusters!!

Jenn rocking the double unders!!

Perfect form!!

A few more pix from Sectionals......

Saturday, March 13, 2010

Sectionals WOD 2.....

WOD 2 (Saturday, 1pm) "Mabry Medley"

3 Rounds of (12 min cap):
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time

Leslie rocking the HSPUs!!

Leslie going overhead!

Sectional Updates...

WOD 1 (Saturday, 9am) "Dead Man's Row"

In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time - (Deadlift Reps x 5 seconds)

Here are the ladies rowing during WOD 1!

Leslie hitting it!

Jenn cheering on Erin!

Erin rowing!

Jenn hitting the Row!

Sectionals are Here!!

Ok, the Sectionals are upon us! Post your support for Erin, Jenn, Leslie and Michael here!!! Cheer them on on Facebook. Your trainers have been working their asses off for several months preparing for Sectionals, show them your support by posting here and on FB. They are laying it all on the line this weekend so let them know how much they rock!!!

You can keep up with their progress here:

Thursday, March 11, 2010

Run for fun

12 March
800M run
Rest 2 min
400M run
Rest 1 min
200M run
Rest 30 sec
400M run
Rest 1 min
800M run

Wednesday, March 10, 2010

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. — Lauren Glassman, October 9, 2008

Tuesday, March 9, 2010

Why, Just becuase

AMRAP in 23 min
3 90% max weight Deadlift
6 Push ups
9 Double Unders

Monday, March 8, 2010


5 rds for time
15 OHS 95/65
400m run

Recovery-How to get better sleep

We all know how important sleep is to recovery but here is some info on how to get better sleep


Sunday, March 7, 2010

Monday WOD

50 Lunges
21 Pull-ups
21 sit ups
50 Lunges
18 Pull-ups
18 sit ups
50 Lunges
15 Pull-ups
15 sit ups
50 Lunges
12 sit ups
50 Lunges
9 Pull-ups
9 sit ups
50 Lunges
6 Pull-ups
6 sit ups
50 Lunges

I want to thank all the trainers who participated this weekend, it was a great day where i think alot of people learned about teaching and training


The same day this asshat runs his mouth in support of the Fort Hood shooter, he gets rolled up! F U traitor! Time to come back to the US, face trial and be executed.

Officers: Pakistan arrests American-born al-Qaida

KARACHI, Pakistan – The American-born spokesman for al-Qaida has been arrested by Pakistani intelligence officers in the southern city of Karachi, two officers and a government official said Sunday, the same day Adam Gadahn appeared in a video urging U.S. Muslims to attack their own country.

The arrest of Gadahn is a major victory in the U.S.-led battle against al-Qaida and will be taken as a sign that Pakistan, criticized in the past for being an untrustworthy ally, is cooperating more fully with Washington. It follows the recent detentions of several Afghan Taliban commanders in Karachi, including the movement's No. 2 commander.

Gadahn has appeared in more than half a dozen al-Qaida videos, taunting and threatening the West and calling for its destruction. A U.S. court charged Gadahn with treason in 2006, making him the first American to face such a charge in more than 50 years.

He was arrested in the sprawling southern metropolis of Karachi in recent days, two officers who took part in the operation said. A senior government official also confirmed the arrest, but said it happened Sunday. The discrepancy could not immediately be resolved.

They spoke on condition of anonymity because they were not authorized to release the information.

The intelligence officials said Gadahn was being interrogated by Pakistani officials. Pakistani agents and those from the CIA work closely on some operations in Pakistan, but it was not clear if any Americans were involved in the operation or questioning.

In the past, Pakistan has handed over some al-Qaida suspects arrested on its soil to the United States.

Gadahn grew up on a goat farm in Riverside County, California, and converted to Islam at a mosque in nearby Orange County.

He moved to Pakistan in 1998, according to the FBI, and is said to have attended an al-Qaida training camp six years later, serving as a translator and consultant. He has been wanted by the FBI since 2004, and there is a $1 million reward for information leading to his arrest or conviction.

The treason charge carries the death penalty if he is convicted. He was also charged with two counts of providing material support to a designated foreign terrorist organization.

The 31-year-old is known by various aliases including Yahya Majadin Adams and Azzam al-Amriki.

His most recent video was posted Sunday, praising the U.S. Army major charged with killing 13 people in Fort Hood, Texas, as a role model for other Muslims. The video released Sunday appeared to have been made after the end of the year, but it was unclear exactly when.

"You shouldn't make the mistake of thinking that military bases are the only high-value targets in America and the West. On the contrary, there are countless other strategic places, institutions and installations which, by striking, the Muslim can do major damage," Gadahn said, an assault rifle leaning up against a wall next to him.

Pakistan joined the U.S. fight against Islamist extremists following the Sept. 11, 2001, attacks, and several high-ranking al-Qaida and Taliban have been arrested. But critics have accused the country of not fully cracking down on militants, especially those who do not stage attacks in Pakistan, all the time while receiving billions of dollars in U.S. aid.

Osama bin Laden is believed to be hiding somewhere in the country, most likely close to the Afghan border.

Al-Qaida has used Gadahn as its chief English-speaking spokesman. In one video, he ceremoniously tore up his American passport. In another, he admitted his grandfather was Jewish, ridiculing him for his beliefs and calling for Palestinians to continue fighting Israel.

Dawud Walid, the executive director of the Michigan chapter of the Council on American-Islamic Relations in Southfield, Mich., condemned Gadahn's call for violence, calling it a "desperate" attempt by Al-Qaida's spokesman to provoke bloodshed within the U.S.

Walid, a Navy veteran, said Muslims have honorably served in the American military will be unimpressed by al-Qaida's message aimed at their ranks.

"We thoroughly repudiate and condemn his statement and what we believe are his failed attempts to incite loyal American Muslims in the military," he said.

Imad Hamad, the senior national adviser for the American-Arab Anti-Discrimination Committee, based in Dearborn, Mich., condemned al-Qaida's message and said it would have no impact on American Muslims.

"This a worthless rhetoric that is not going to have any effect on people's and minds and hearts," he said.

The last person in the U.S. convicted of treason was Tomoya Kawakita, a Japanese-American sentenced to death in 1952 for tormenting American prisoners of war during World War II. President Eisenhower later commuted his sentence to life imprisonment.

Gadahn was last known to be in Southern California in 1997 or 1998. His mother last spoke to him by phone in March 2001. At the time he was in Pakistan, working at a newspaper, and his wife was expecting a child.

Appearing in 2006, in a 48-minute video along with al-Qaida's No. 2 leader, Ayman al-Zawahri, Gadahn called on his countrymen to convert to Islam and for U.S. soldiers to switch sides in the Iraq and Afghan wars.

Thursday, March 4, 2010


Clean & Jerk
Men 155lbs
Women 95lbs

As Many REPS as possible in 10 min

Wednesday, March 3, 2010


5 Rounds
Run 400m
3 rope climbs

Sub for rope climb is 3 to 1 of rope pull ups
Start sitting on the ground and pull yourself up till you are standing and then lower back down to sitting. Thats one

Tuesday, March 2, 2010

Hump Day WOD

For Time:
Row 250M
21 Box Jumps (24/20)
21 GHD or KTE
21 Kettlebell Swings (1.5/1)
Row 250M
15 BJ
15 GHD or KTE
15 KBS
Row 250M
9 BJ
9 GHD or KTE
Row 250M

Take care of that back, 2 days of Lo Back wods are a killer. Form is the key. If your not in a class and dont know ASK

Monday, March 1, 2010

Welcome to the Deadlift

7 Rounds for time:
7 Deadlifts (260M/155W)
10 Burpees