Wednesday

In case you forgot, there will be NO CLASSES Wed-Tues. The gym will be CLOSED tomorrow and Thursday and open holiday hours over the 4-day weekend.

There are some of you that would like a WOD to do at home or another gym so here you go....and remember, post your times under Comments to see how you did compared to others.

For time:
50-40-30-20 of
Lunges (that's 25-20-15-10 each leg)
Squats
Sit ups

Tuesday

Don't forget, no classes Wednesday-Monday. The gym will be open holiday hours Friday-Monday.

"Fran"
21-15-9
Thrusters (95/65)
Pull ups

Compare time to May 27th or your last visit with her.

Monday

Just a reminder there will only be TWO days of classes this week, Monday and Tuesday. The gym will be closed Wednesday and Thursday followed by a 4-day weekend in observation of the 4th of July. Classes will resume again Tuesday, July 6th to include the kick off to CrossFit Kids!

Monday's WOD for time:
2k row
50 Burpees
100 Box jumps (24/20)

Friday---FINALLY!

For time:

600m run
30 Front squats (135/95)
50 Push ups
20 FS
50 Push ups
10F FS
50 Push ups
400m run

Texas Throwdown

Centurion CrossFitters!!! Let's get a team(s) together and compete!!!

Texas Throwdown CrossFit competition
August 14th
2010 Europa Super Show Sports & Supplement Expo
Dallas, TX
hosted by GSX CrossFit .

This event in its entirety is going to be huge and its going to be awesome holding individual and team CrossFit competitions in the middle of this venue!

Stay tuned for more details to come regarding registration and all the other details. But, clear your calendars for that weekend. Friday, August 13 will likely be the athlete check-in followed by a social that is event wide. Saturday will be the competition.

Thursday....oh the week is almost over! Yay!

Here's an interesting one....

3 rounds, rest 3 min between rounds:

40 total reps
-Thrusters (95/65) to failure or the bar goes to the ground
-Pull ups the remaining reps until a total of 40 is achieved

Why do we have a Progenex button??

I am not big on endorsing stuff; I reserve that for only a few items/companies. I am a huge supporter of Again Faster because they have excellent customer service, great integrity and do a great deal to support the military.

I also support Rogue Fitness for the same reasons - fantastic customer service, they strive for American made products and they go out of their way to support the military.

I decided to support Progenex after several people I knew spoke highly of it and after I tried it myself. The bottom line is I believe it is a better recovery post workout protein mix. Nothing beats real food but as we all know, that is not always possible.

If you are into a post workout protein drink, give it a shot, in my experience it seems to work better than anything else I have tried and at my age, I'll take all the help recovering I can get!

Just use the Affiliate Code CCFFH10 during checkout at the progenexusa.com website and receive 10% off your order. You can also click the Progenex button on the left side of the page for the discount.

Wednesday

"Cindy's Evil Step Mother"

AMRAP in 15 minutes:
5 L-pull ups
10 ring push ups
15 med ball front squats

Tuesday

Let's take it outside!

For time:
800m run
25 Double Unders
400m run
50 Double Unders
200m run
75 Double Unders

Monday

The Bear Complex

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

NO CLASS FRIDAY!

We just got the word that Friday is a training holiday and the gym will not open until 10am.

We will have NO CrossFit classes at 8:00, 9:00 or 12:00.

There WILL still be Foundations from 11-1.

If you'd like a WOD to do on your own, here you go....

21-15-9
Box Jumps (24/20)
Kettlebell Swings (1.5/1)
Thrusters (95/65)

There will also be a running cert in the gym this weekend so plan to workout else where. Have a great weekend!!!

Thursday

For Time:

"Linda" AKA "3 Bars of Death"

10-9-8-7-6-5-4-3-2-1

Cleans (.75 x body weight)
Bench Press (body weight)
Deadlift (1.5 x body weight)

If you can be early for this WOD we can start you early, it's very time consuming and we are limited on equipment.

Wednesday

First of all, take a peak at the Kids link...our wonderful Victoria has provided pictures of her daughter, Abby, doing tire flips! It's awesome!!!

Now back to business...

For time:

"Jackie"
Row 1000m
50 Thrusters (45/30)
30 Pullups

**Our rowers are ALL working now! Yippee!!**

Tuesday

If you hated me before....No more cherry picking y'all!!! Get your back end to the GYM!

For time:

"Death by Burpees"
5 Rounds:
5 Medball burpees (20/14)
5 Box Jump Burpees (24/20)
5 Pull up Burpees

****Check the CrossFit Kids link in the upper left for updated info!***

Monday

For time:
"Karen"
150 Wallballs (20/14)

Friday

Team WOD!!!

As many points in 15 minutes:
Box Jumps (24/20)
Sumo Deadlift High Pull (1.5/1 pood)
Burpees
100m Row
Rest

In teams of five, each person will be at one station for the duration of the time it takes the person rowing to reach 100m. For the other three active stations a continuous count will be kept as athletes cycle through stations. The team with the most points wins!

Thursday

For time:
800m run
100 Squats
800m run
100 OHS (PVC)
800m run

If it rains expect to replace the run with a 1000m row...y'all better hope for good weather outside!

Coconut Water

No Gatorade?....What About Electrolytes?

With the summer heat upon us, the sweat factor at CFNE is through the roof.
When you sweat your body looses electrolytes which are responsible for hydration
regulation, blood pH levels, and nerve and muscle function.  Without sufficient
levels of key electrolytes you may experience cramping, fatigue, muscle weakness,
slow reflexes, acne, dry skin, and an irregular heartbeat.  However, these negative
results are completely avoidable if do something about them.

But if we know that Gatorade and other sports drinks are loaded with crap,
where does that leave us?

Did you know that Coconut Water is 100% natural and has five essential electrolytes
(calcium, potassium, phosphorous, magnesium and sodium).  It also has about 15 times
the amount of potassium as most sports drinks, without the artificial chemicals and
there are NO added sugars, no fat, no cholesterol, and no preservatives.

Besides being a great replacement for sports drinks, there are a host of other
Benefits of Coconut Water (from wikipedia)...
"Coconut water is a potent detoxifying agent against some types of poisons.
Coconut water hydrates the body, and is used in natural oral re-hydration therapy.
Coconut water is an antibacterial, which aids in flushing the liver, and also helps
in controlling vomiting. Regularly drinking coconut water helps in boosting the
metabolism, reducing stress, nervous and emotional imbalances. Coconut water is also
used as an intravenous hydration fluid in some developing countries where medical
saline is unavailable."

Wednesday

3 rounds:

10 Squat Cleans (155/95)
7 Muscle-ups
10 Kettlebell Snatch
(10R/10L @ 1.5/1pood OR 5R/5L @ 2/1.5pood)

Tuesday

Push Jerk
3-3-3-1-1-1

Followed with....
AMRAP in 8 min:
4 SDHP (65/45)
8 Thrusters (65/45)
12 Burpees

Monday

One minutes each for score:

Thrusters (95/65)
Rope Climb
Rest 1 minute
Kettlebell Swings
Push-ups
Rest 1 minute
Squats
Pull-ups
Rest 1 minute
Cleans (95/65)
Push Press (95/65)

This can be done in any order to accommodate a large class.

Saturday

For time:
15-13-11
Ground to power cleans (155/105)
Pullups

Have a safe and fun weekend y'all!

Friday, Friday, Friday!!!!!

Who doesn't love a 4-day work week?!?!? Tomorrow's WOD should be FUN!

For time:
100 Double Unders
100 Med Ball Cleans into Wall Balls (20/14)
100 Double Unders

REMEMBER, we have a Pose Running Cert coming up! June 19-20...learn how to run more efficiently. Read the below post for more info!

Pose Running Clinic and Certification

Just a reminder about the upcoming CrossFit Running Certification and Pose Running Seminar hosted by Centurion CrossFit Fort Hood.

One Day Seminar: Open to everyone. You will learn the Pose Method as taught by Dr. Nicholas Romanov. Cost for one day option is $295.

Two-Day Certification: Must be CrossFit Level 1 Certified. This is a CrossFit Running Certification. Cost is $595.

To find out more about the Pose Method and Dr. Romanov, check out http://www.posetech.com/.

If you'd like more information you may also email Victoria Wolford at:
victoria.wolford@us.army.mil

Thursday

Nice work on Fancy Nancy. I hope everyone is "enjoying" our programming.....

Here's another weird one...blame Donny!

1 1/4 Squat
5-5-5-5-5

I suggest YouTubing this one. Basically it's a back squat, going to full depth then standing with a muted (or closed) hip and dropping back down to full depth.

Followed with Tabata:
Med Ball Cleans
Sit ups
Box Jumps

Wednesday

"Fancy Nancy"
5 rounds:
400m Run
10 OHS (95/65)
8 Toes to bar