Monday, May 31, 2010


I hope everyone had a safe and fun Memorial Day Weekend! Congrats to our friends that competed this weekend in Regionals...Big high-five to Deric Maruguin from Cedar Park who will be on his way to Cali in July. Way to go Deric!!!

For Tuesday....

For "points":
5 min Row for calories
4 min Box Jumps (24/20)
3 min Thrusters (65/45)
2 min Wall Balls (20/14)
1 min Double Unders

Sunday, May 30, 2010

Memorial Day

Please take time this Memorial Day to reflect upon all the great freedoms we enjoy in our nation and to understand what the costs of those freedoms have entailed.

Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation's service. There are many stories as to its actual beginnings, with over two dozen cities and towns laying claim to being the birthplace of Memorial Day. There is also evidence that organized women's groups in the South were decorating graves before the end of the Civil War: a hymn published in 1867, "Kneel Where Our Loves are Sleeping" by Nella L. Sweet carried the dedication "To The Ladies of the South who are Decorating the Graves of the Confederate Dead" (Source: Duke University's Historic American Sheet Music, 1850-1920). While Waterloo N.Y. was officially declared the birthplace of Memorial Day by President Lyndon Johnson in May 1966, it's difficult to prove conclusively the origins of the day. It is more likely that it had many separate beginnings; each of those towns and every planned or spontaneous gathering of people to honor the war dead in the 1860's tapped into the general human need to honor our dead, each contributed honorably to the growing movement that culminated in Gen Logan giving his official proclamation in 1868. It is not important who was the very first, what is important is that Memorial Day was established. Memorial Day is not about division. It is about reconciliation; it is about coming together to honor those who gave their all.

Memorial Day was officially proclaimed on 5 May 1868 by General John Logan, national commander of the Grand Army of the Republic, in his General Order No. 11, and was first observed on 30 May 1868, when flowers were placed on the graves of Union and Confederate soldiers at Arlington National Cemetery. The first state to officially recognize the holiday was New York in 1873. By 1890 it was recognized by all of the northern states. The South refused to acknowledge the day, honoring their dead on separate days until after World War I (when the holiday changed from honoring just those who died fighting in the Civil War to honoring Americans who died fighting in any war). It is now celebrated in almost every State on the last Monday in May (passed by Congress with the National Holiday Act of 1971 (P.L. 90 - 363) to ensure a three day weekend for Federal holidays), though several southern states have an additional separate day for honoring the Confederate war dead: January 19 in Texas, April 26 in Alabama, Florida, Georgia, and Mississippi; May 10 in South Carolina; and June 3 (Jefferson Davis' birthday) in Louisiana and Tennessee.

In 1915, inspired by the poem "In Flanders Fields," Moina Michael replied with her own poem:

We cherish too, the Poppy redThat grows on fields where valor led,It seems to signal to the skiesThat blood of heroes never dies.

She then conceived of an idea to wear red poppies on Memorial day in honor of those who died serving the nation during war. She was the first to wear one, and sold poppies to her friends and co-workers with the money going to benefit servicemen in need. Later a Madam Guerin from France was visiting the United States and learned of this new custom started by Ms.Michael and when she returned to France, made artificial red poppies to raise money for war orphaned children and widowed women. This tradition spread to other countries. In 1921, the Franco-American Children's League sold poppies nationally to benefit war orphans of France and Belgium. The League disbanded a year later and Madam Guerin approached the VFW for help. Shortly before Memorial Day in 1922 the VFW became the first veterans' organization to nationally sell poppies. Two years later their "Buddy" Poppy program was selling artificial poppies made by disabled veterans. In 1948 the US Post Office honored Ms Michael for her role in founding the National Poppy movement by issuing a red 3 cent postage stamp with her likeness on it.

Traditional observance of Memorial day has diminished over the years. Many Americans nowadays have forgotten the meaning and traditions of Memorial Day. At many cemeteries, the graves of the fallen are increasingly ignored, neglected. Most people no longer remember the proper flag etiquette for the day. While there are towns and cities that still hold Memorial Day parades, many have not held a parade in decades. Some people think the day is for honoring any and all dead, and not just those fallen in service to our country.

There are a few notable exceptions. Since the late 50's on the Thursday before Memorial Day, the 1,200 soldiers of the 3d U.S. Infantry place small American flags at each of the more than 260,000 gravestones at Arlington National Cemetery. They then patrol 24 hours a day during the weekend to ensure that each flag remains standing. In 1951, the Boy Scouts and Cub Scouts of St. Louis began placing flags on the 150,000 graves at Jefferson Barracks National Cemetery as an annual Good Turn, a practice that continues to this day. More recently, beginning in 1998, on the Saturday before the observed day for Memorial Day, the Boys Scouts and Girl Scouts place a candle at each of approximately 15,300 grave sites of soldiers buried at Fredericksburg and Spotsylvania National Military Park on Marye's Heights (the Luminaria Program). And in 2004, Washington D.C. held its first Memorial Day parade in over 60 years.

To help re-educate and remind Americans of the true meaning of Memorial Day, the "National Moment of Remembrance" resolution was passed on Dec 2000 which asks that at 3 p.m. local time, for all Americans "To voluntarily and informally observe in their own way a Moment of remembrance and respect, pausing from whatever they are doing for a moment of silence or listening to 'Taps."

The Moment of Remembrance is a step in the right direction to returning the meaning back to the day. What is needed is a full return to the original day of observance. Set aside one day out of the year for the nation to get together to remember, reflect and honor those who have given their all in service to their country.

Thursday, May 27, 2010


Another big thank you to all the kids that came out yesterday, it was a lot of fun!

Thrusters (95/65)

We will be doing this again in 6 weeks to see how you improve.

By the way, I realize some people may not get to do this WOD today (like the 8am class), there will be another Level 1 trainer at the gym tomorrow at 8am for anyone who'd like to make up Fran. Remember, there will be NO classes over the 4-day weekend. The gym will be open tomorrow but closed Saturday-Monday. Have a great and safe Memorial Day Weekend...and kick Fran's butt!

Wednesday, May 26, 2010


EVERYONE WITH KIDS!!! We need your young.....for a picture for CrossFit Kids. Meet me today at the gym at 4pm with your kiddos. I will have a mini WOD for them. We will be kicking off CF Kids very soon (think mid June) and we need to get some of our aspiring athletes captured in a photo.

I apologize for the short notice. Hope to see many faces there!!!!

Tuesday, May 25, 2010


For time:

4 Rounds:
400m run
25 burpees

Monday, May 24, 2010


5 Rounds:

5 Dumbbell (DB) Deadlifts
5 DB Hang Cleans
5 DB Push Press
5 DB Front Squat

Add weight each round and rest as needed between each round.

If anyone has extra dumbbells around the house, 20lbs plus, bring them please so we can get more people through the workout. Thanks!

Sunday, May 23, 2010

New programming starts Monday

Starting Monday and running through June 29th, we have programmed 6-weeks of thruster improvement WODs. Our desire is to improve our athletes abilities not only with the thruster but with the front squat, push press, push jerk, wall balls and burpees. This first week of training we be doing Fran and at the end of the 6-weeks we will visit it again to see how well everyone has improved.

As always, I love to hear feedback from everyone on our programming and how classes are going. Be sure to leave a comment or two. Thank you everyone! Enjoy!!!

For Monday:
As many reps as possible in 3 minutes:
Thruster 95/65

METCON to follow:
Double Unders
Sit ups

Saturday, May 22, 2010


Looks like main page has a good WOD for today, so let's do it!


21-15-9 reps of:
Handstand push-ups
Ring dips

Remember, there will be foundations class following the WOD from 11-1.

Friday, May 21, 2010


Congrats to our ladies that took part in the Fort Hood Spouses Combat Challenge! They took 1st! April, Cynthia, Nancy and Melanie...great work ladies, you made this trainer proud!

Thursday, May 20, 2010


Here we have Platoon PT being conducted in the back ground, led by Amy, Tad and the two Jason's....thank you all (including Michelle and Victoria) for your hard (and way too early) work! It's because of YOU that we are such a success and that our fine soldiers are getting outstanding training.

For Friday...

Push Press (95/65)
Kettlebell Swings (1.5/1)

Wednesday, May 19, 2010

Great job everyone with the pullups and pushups. In my opinion, pullups SUCK without chalk! But don't fret, I'll get some more this week!

Tomorrow let's do a little enduro, shall we?

For time:
4 Rounds
500m row
400m run

Due to two of the rowers being down the sub for that event is 50 SDHP (45/30).

Memorial Day Weekend

There will be no classes over the 4-day weekend of Memorial Day Weekend, to include a Foundations class that Saturday. It is to my understanding that the gym will be closed Saturday, Sunday and Monday. We will be providing a Foundations class Thursday (27 May) from 11-1. Be sure to get yourself a reserved spot by emailing

To my morning crew and the 1830 class athletes, let us hear your opinions about class times for the summer. I have already heard a few complaints about time changes. Thanks everyone!

Tuesday, May 18, 2010

Look for changes!

Hi everyone! I just wanted to make all of our athletes aware that starting summer break (June 7th) the class schedule will change.

8:00 MWF will start at 8:30
9:30 M-F will start at 9:15
6:30 evening class will go to two days a week, M and W
There will also be an additional Foundations class on Friday's from 11-1 to include Saturday's as well.

If we see a need to make further changes we will, just keep checking the blog and talking to our trainers. If you have any comments, questions or concerns please email Victoria at OR submit an ICE report to MWR.

Thank you everyone for all your support! Centurion CrossFit Fort Hood is successful because of YOU!


For time:

40/10 30/20 20/30 10/40

Pull ups/ Push ups

Monday, May 17, 2010


Zercher Squats 3-3-3-3-3

Yup, I said Zercher....Google it....YouTube it.

Sunday, May 16, 2010


3 Rounds:

400m run
21 power cleans (95/65)
12 ring pushups

Thursday, May 13, 2010


Cindy Sandwich!

Row 750m

Then 8 rounds of:
5 Pullups
10 Pushups
15 Squats

Followed with:
100 Double Unders

Since there are only 6 rowers we will be running heats. This should be fun!


Sorry guys! I totally spaced on posting this last night...I guess my head has not been screwed on right the last couple days. Here we go....

Deadlift (225/155)
Handstand Pushups

Also on a programming note, we (the trainers) will be brainstorming programming for the end of May and June today. We will be focusing on ONE skill for that time period. I'll give you one clue--think rockin Fran time! Any guesses?

Tuesday, May 11, 2010


AMRAP in 12 minutes:
10 SDHP (95/65)
15 Box Jumps (24/20)

Monday, May 10, 2010


Run 400m
10 OHS (65/45)
10 Pull-ups
Run 400m
20 OHS
20 Pull-ups
Run 400m
30 OHS
30 Pull-ups

HOWEVER!!!! At the noon class there will be a special farewell WOD to honor some of our fellow Centurions who are leaving us.

5 rounds:
10 tire flips and jumps

10 Deadlift (225/135)
5 OHS (135/80)
15 GHD Sit Ups or K2E

Short shorts are a must! Yes, that for the GUYS to wear! WOD will begin at the old warm-up before hand and get your weights ready. The regularly programmed WOD will be begin at for everyone!

Sunday, May 9, 2010


3 Rounds
8 x Snatch 95/65
3 x Rope Climbs

The Snatch is the Fastest of all Oly Lifts, done correctly the athaelte will land in the full overhead squat position

Saturday, May 8, 2010

Happy Mother's Day

Happy Mother's Day to all the moms out there!!

For those of you familiar with the WOD, the "Murph" which is: run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, run 1 mile (all while wearing a 20# weight vest / body armor) - that Hero WOD is in honor of Lt. Michael Patrick Murphy, leader of a reconnaissance squad from Navy SEAL Team 10, who posthumously received the Congressional Medal of Honor for his heroic actions on 28 June 2005, during a fierce battle with Taliban fighters in the remote mountains of eastern Afghanistan.

If you want to know more about the kind of individual that selflessly serves our nation, read Seal of Honor: Operation Red Wings and the Life of LT. Michael P. Murphy, USN

Free live streaming of the CrossFit Games Southwest Regionals today and Sunday

Catch the action here:

Thursday, May 6, 2010


25 thrusters (115/75)
50 burpees
1000m row

Wednesday, May 5, 2010


10 Front Squads (135/95)
15 K2E
400m run

Tuesday, May 4, 2010


5, 4, 3, 2, 1
Push Press

Key to this movement is the drive out of your HEELS! If you really get a good dip and drive you will be amazed at the weight you put overhead. Make sure you drive out of the heels and you dont come off the ground until you reach full extension

Monday, May 3, 2010


Tabata This
Pull ups
Sit ups
Push ups

In Tabata you do 20 secs of the exercise and then rest for 10 seconds, that makes up a round. you do 8 rounds per exercise and then more straight to the next one. Total up your lowest number rounds for each exercise and that is your total score. For row its the lowest number of cals for the 8 rounds

Sunday, May 2, 2010


5 Rounds:
10 Dumbbell Cleans (35/20)
30 Abmat Sit ups
50 DoubleUnders

To ensure that everyone is on the same page, we will be doing squat cleans with the dumbbells....I know how SOME of you want details and hate to have surprises when you show up to workout. You have been warned!