Friday, July 30, 2010


30 Minutes AMRAP
5 Deadlift 275/165#
13 Pushups
9 Box Jumps 24/20"

Wednesday, July 28, 2010


10 Rounds:
10 Lunges
10 Thrusters (75/55)*

*If the bar touches the ground during the round of thrusters, another round is added.

Tuesday, July 27, 2010


2 Rounds:
800m Run forward
400m Run Backwards

Skill: Turkish Get Ups
Start light and go heavy

Tuesday's WOD: Snatch Complex

Sorry for the late post. Here you go!

Snatch Complex 1x10:
Snatch Grip Deadlift
Power Snatch
Snatch Balance
Overhead Squat
Hand Squat Snatch

Sunday, July 25, 2010


AMRAP in 20 min:
10 DB Thrusters (50/30)
1 Suicide

Thursday, July 22, 2010


10 min AMRAP:
7 SDHP (95/65)
10 Box Jumps (24/20)

Skill:Kipping Pullup /Muscle Up

Wednesday, July 21, 2010


3 Rounds:

50 Lunges w/ ONE DB-35/20 (25 with weight in one hand, 25 in the other)
15 Pull ups
400 m Run

Tuesday, July 20, 2010


For time:

Box Jumps (24/20)

Skill work: Handstands

Monday, July 19, 2010


For Time:

12 Deadlift
15 Hang Power Clean
18 Front Squat
21 Push Jerk
18 Front Squat
15 Hang Power Clean
12 Deadlift (135/95)

Sunday, July 18, 2010


Man, weren't those Games amazing? It will be the talk of the box for weeks to come. I'm pumped!

5 Rounds:
40 Double Unders
30 Box Jumps (24/20)
20 Kettlebell swings (1.5/1)

Friday, July 16, 2010

GSX CrossFit Texas Throwdown

Any Centurion CrossFitters out there interested in representing our Affiliate at the August 14 GSX CrossFit Texas Throwdown, listen up!

We have a few short weeks to get ready, and currently have almost enough people for two solid teams. If you are interested in competing, please contact me right away. We will be meeting soon to talk training, nutrition and other details.

Click the link for the latest info, pricing and registration information.

email Victoria at:

Thursday, July 15, 2010


Hoover Ball

Teams of 6, use a 10-12 lb ball.

· Scoring is exactly like tennis. Teams play best-of-five or best-of-seven games.

· Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds.

· The ball is served from the back line. The serve is rotated among one team until the game is won. Teams alternate serving after each game.

· The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.

· Each team's court is divided in half. A ball returned from the front half of your court must be returned to the back half of your opponent's court. If the ball doesn't reach the back court, the opponent is awarded the point.

· A ball that hits the out-of-bounds line is a good return.

· A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.

· A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponent's back court to be good.)

· Teams may substitute at dead ball situations.

· Women serve from the mid-court line.

· Women may pass once before a return.

· Women may return the ball to any area of the opponent's court.

· Good sportsmanship is required. Points in dispute are played over.

CrossFit Kids - reminder to Sign Up

Just a reminder for Parents:
Our CrossFit Kids Program is into its second week and has become increasingly popular. Because of the limited class size we require you to sign your child up for a specific day and time to come to class. Please check with Jenn or Mel from 8am to 2pm to reserve a spot for your CrossFit Kid. Thanks!

Wednesday, July 14, 2010


Bring your WOD journal for this one......

3 Rounds:

Row 250m
Row 500m
Row 750m

Rest the amount of time it took to row the distance. For example, if you rowed 500m in 1:48, you will rest 1:48 seconds.

Due to a lack of (working) rowers, we will pair up with alike ability partners, one rows while the other rests. You may also arrive early to start this one, it would really help to get everyone through in a timely manner!

Tuesday, July 13, 2010


Because we love torture.....

10 Rounds:
1 Squat Clean
2 Front Squats
3 Thrusters
4 Push Jerks
5 Burpees over the barbell on the jump


Monday, July 12, 2010


Push Press

5 min of Box jumps (24/20): 2.5 min rest
4 min of Double unders: 2 min rest
3 min of KTE: 1.5 min rest
2 min of Sit ups: 1 min rest
1 min of Pullups

Sign up now!

If you would like to take part in the Texas Throwdown please sign up at the gym. There is a sign up sheet near the white board. We need to get teams together ASAP and start training!!!!


"Jack Bauer"

21 Kettlebell swings, 3 Sumo Deadlift High Pulls
18 KBS, 6 SDHP
15 KBS, 9 SDHP
12 KBS, 12 SDHP
9 KBS, 15 SDHP
6 KBS, 18 SDHP
3 KBS, 21 SDHP

(1.5/1 Pood)

1 min of sprints: 1 min of rest x 9

Saturday, July 10, 2010

Nutritional value of fruits, veggies is dwindling

While we've been dutifully eating our fruits and vegetables all these years, a strange thing has been happening to our produce. It's losing its nutrients. That's right: Today's conventionally grown produce isn't as healthful as it was 30 years ago — and it's only getting worse. The decline in fruits and vegetables was first reported more than 10 years ago by English researcher Anne-Marie Mayer, PhD, who looked at the dwindling mineral concentrations of 20 UK-based crops from the 1930s to the 1980s.

It's happening to crops in the United States, too. In 2004, Donald Davis, PhD, a former researcher with the Biochemical Institute at the University of Texas, Austin, led a team that analyzed 43 fruits and vegetables from 1950 to 1999 and reported reductions in vitamins, minerals, and protein. Using USDA data, he found that broccoli, for example, had 130 mg of calcium in 1950. Today, that number is only 48 mg. What's going on? Davis believes it's due to the farming industry's desire to grow bigger vegetables faster. The very things that speed growth — selective breeding and synthetic fertilizers — decrease produce's ability to synthesize nutrients or absorb them from the soil.

A different story is playing out with organic produce. "By avoiding synthetic fertilizers, organic farmers put more stress on plants, and when plants experience stress, they protect themselves by producing phytochemicals," explains Alyson Mitchell, PhD, a professor of nutrition science at the University of California, Davis. Her 10-year study in the Journal of Agricultural and Food Chemistry showed that organic tomatoes can have as much as 30 percent more phytochemicals than conventional ones.

But even if organic is not in your budget, you can buck the trend. We polled the experts and found nine simple ways to put the nutrient punch back in your produce.

Sleuth out strong colors
"Look for bold or brightly hued produce," says Sherry Tanumihardjo, PhD, an associate professor of nutritional sciences at the University of Wisconsin-Madison. A richly colored skin (think red leaf versus iceberg lettuce) indicates a higher count of healthy phytochemicals. Tanumihardjo recently published a study showing that darker orange carrots contain more beta-carotene.

Pair your produce
"When eaten together, some produce contains compounds that can affect how we absorb their nutrients," explains Steve Schwartz, PhD, a professor of food science at Ohio State University. His 2004 study of tomato-based salsa and avocado found this food pairing significantly upped the body's absorption of the tomato's cancer-fighting lycopene.

Buy smaller items
Bigger isn't better, so skip the huge tomatoes and giant peppers. "Plants have a finite amount of nutrients they can pass on to their fruit, so if the produce is smaller, then its level of nutrients will be more concentrated," says Davis.

Pay attention to cooking methods
Certain vegetables release more nutrients when cooked. Broccoli and carrots, for example, are more nutritious when steamed than when raw or boiled — the gentle heat softens cell walls, making nutrients more accessible. Tomatoes release more lycopene when lightly sauteed or roasted, says Johnny Bowden, PhD, nutritionist and author of "The Healthiest Meals on Earth."

Eat within a week
"The nutrients in most fruits and vegetables start to diminish as soon as they're picked, so for optimal nutrition, eat all produce within 1 week of buying," says Preston Andrews, PhD, a plant researcher and associate professor of horticulture at Washington State University. "If you can, plan your meals in advance and buy only fresh ingredients you can use that week."

Keep produce whole
Precut produce and bagged salads are time-savers. But peeling and chopping carrots, for example, can sap nutrients. Plus, tossing peels deprives you of good-for-you compounds. If possible, prep produce just before eating, says Bowden: "When sliced and peeled or shredded, then shipped to stores, their nutrients are significantly reduced."

Look for new colors
If you're used to munching on red tomatoes, try orange or yellow, or serve purple cauliflower along with your usual white. "Many of us buy the same kinds of fruits and vegetables each week," says Andrews. "But there are hundreds of varieties besides your usual mainstays — and their nutrient levels can differ dramatically. In general, the more varied your diet is, the more vitamins and minerals you'll get."

Opt for old-timers
Seek out heirloom varieties like Brandywine tomatoes, Early Jersey Wakefield cabbage, Golden Bantam corn, or Jenny Lind melon. Plants that were bred prior to World War II are naturally hardier because they were established — and thrived — before the development of modern fertilizers and pesticides.

Find a farmers' market
Unlike prematurely picked supermarket produce, which typically travels hundreds of miles before landing on store shelves, a farmers' market or pick-your-own venue offers local, freshly harvested, in-season fare that's had a chance to ripen naturally—a process that amplifies its amount of phytonutrients, says Andrews: "As a crop gets closer to full ripeness, it converts its phytonutrients to the most readily absorbable forms, so you'll get a higher concentration of healthful compounds."

Thursday, July 8, 2010

Who doesn't LOVE a four-day work week?!?! It's Friday!

For time:

3 Rounds
50 Wallballs (20/14)
25 Box Jumps (24/20)


Many Thanks to our Fort Hood Firefighters and DPW Tires Section who helped us get some more tires for the box! We now have some smaller ones for CrossFit Kids and a GIANT Tire for flipping. Work Hard & ENJOY!

Wednesday, July 7, 2010


Deadlift at 90% of max

Followed with a METCON:

5 Rounds:
Run 200M
10 Push ups
10 Squats

Tuesday, July 6, 2010


For all those cardio junkies out ya go!

For time:
3 Rounds
400m Run
500m Row
100 Double Unders

Monday, July 5, 2010


Fight Gone Bad

3 Rounds: 1minute work at each station, 1 minute rest between rounds

Wall Balls (20/14)
SDHP (75/55)
Box Jump (20")
Push Press (75/55)
Row (Calories)

*** Remember, CF Kids starts Tuesday!!!!***

Saturday, July 3, 2010

Happy 4th of July!

In the United States, Independence Day, commonly known as the Fourth of July, is a federal holiday commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is commonly associated with fireworks, parades, barbecues, carnivals, fairs, picnics, concerts, baseball games, political speeches and ceremonies, and various other public and private events celebrating the history, government, and traditions of the United States. Independence Day is the national day of the United States.


During the American Revolution, the legal separation of the American colonies from Great Britain occurred on July 2, 1776, when the Second Continental Congress voted to approve a resolution of independence that had been proposed in June by Richard Henry Lee of Virginia.[4] After voting for independence, Congress turned its attention to the Declaration of Independence, a statement explaining this decision, which had been prepared by a Committee of Five, with Thomas Jefferson as its principal author. Congress debated and revised the Declaration, finally approving it on July 4. A day earlier, John Adams had written to his wife Abigail:

“The second day of July, 1776, will be the most memorable epoch in the history of America. I am apt to believe that it will be celebrated by succeeding generations as the great anniversary festival. It ought to be commemorated as the day of deliverance, by solemn acts of devotion to God Almighty. It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forever more.”

Adams' prediction was off by two days. From the outset, Americans celebrated independence on July 4, the date shown on the much-publicized Declaration of Independence, rather than on July 2, the date the resolution of independence was approved in a closed session of Congress.[6]

One of the most enduring myths about Independence Day is that Congress signed the Declaration of Independence on July 4, 1776.[7][8] The myth had become so firmly established that, decades after the event and nearing the end of their lives, even the elderly Thomas Jefferson and John Adams had come to believe that they and the other delegates had signed the Declaration on the fourth.[9] Most delegates actually signed the Declaration on August 2, 1776.[10] In a remarkable series of coincidences, both John Adams and Thomas Jefferson, two founding fathers of the United States and the only two men who signed the Declaration of Independence to become president, died on the same day: July 4, 1826, which was the United States' 50th anniversary. President James Monroe died exactly five years later, on July 4, 1831, but he was not a signatory to the Declaration of Independence.


In 1777, thirteen gunshots were fired, once at morning and again as evening fell, on July 4 in Bristol, Rhode Island. Philadelphia celebrated the first anniversary in a manner a modern American would find quite familiar: an official dinner for the Continental Congress, toasts, 13-gun salutes, speeches, prayers, music, parades, troop reviews, and fireworks. Ships were decked with red, white, and blue bunting.[11]

In 1778, General George Washington marked July 4 with a double ration of rum for his soldiers and an artillery salute. Across the Atlantic Ocean, ambassadors John Adams and Benjamin Franklin held a dinner for their fellow Americans in Paris, France.[12]

In 1779, July 4 fell on a Sunday. The holiday was celebrated on Monday, July 5.[12]

In 1781, the Massachusetts General Court became the first state legislature to recognize July 4 as a state celebration.[12]

In 1783, Moravians in Salem, North Carolina, held a celebration of July 4 with a challenging music program assembled by Johann Friedrich Peter. This work was titled "The Psalm of Joy".

In 1791 the first recorded use of the name "Independence Day" occurred.

In 1870, the U.S. Congress made Independence Day an unpaid holiday for federal employees.[13]

In 1938, Congress changed Independence Day to a paid federal holiday.

Unique or historical celebrations

Held since 1785, the Bristol Fourth of July Parade in Bristol, Rhode Island is the oldest continuous Independence Day celebration in the United States.

Since 1912, the Rebild Society, a Danish-American friendship organization, has held a July 4th weekend festival that serves as a homecoming for Danish-Americans in the Rebild section of Denmark.[16]

Since 1916, Nathan's Hot Dog Eating Contest in Coney Island, Brooklyn, New York City supposedly started as a way to settle a dispute among four immigrants as to who was the most patriotic.

Since 1959, the International Freedom Festival is jointly held in Detroit, Michigan and Windsor, Ontario during the last week of June each year as a mutual celebration of Independence Day and Canada Day (July 1). It culminates in a large fireworks display over the Detroit River.

Numerous major and minor league baseball games are played on Independence Day.

The famous Macy's fireworks display over the East River in New York City has been televised nationwide on NBC since 1976.

Since 1970, the annual 10 kilometer Peachtree Road Race is held in Atlanta, Georgia.

Since 1973, the Boston Pops Orchestra hosts a music and fireworks show over the Charles River Esplanade called the "Boston Pops Fireworks Spectacular".[17] The event has been broadcast nationally since 2007 on CBS.[18]

On the Capitol lawn in Washington, D.C., “A Capitol Fourth,” a free concert, precedes the fireworks and attracts over half a million people annually.

Friday, July 2, 2010

One more thing--schedule change

Our LAST Saturday Foundations class will be held on July 10th. Starting July 12th we will be conducting those classes on Monday's and Friday's from 11-1.

Also, the WOD at 10am on Saturday's will be deemed "Open Gym" and there will be a WOD posted on the blog that you can do on your own, no trainers will be available.

Thank you for being flexible with our ever changing schedule!

Teams needed! Individuals too!!!

Alright Centurions, let's get some teams together!

Teams are 4-6 people with a minimum of one female per team, cost is $150 for the affiliate team. Individuals are $50.
There's a TON of info on the post below.

You can register through the links below.

We will get teams together shortly.

Updated info on the Texas Throwdown

Ladies and gentlemen, boys and girls of all ages, something epic is heading this way…

GSX CrossFit in conjunction with CrossFit Inc. and Life as Rx-, is proud to be offering an exciting CrossFit event this August, at the SUPER SHOW EXPO held in the Dallas Convention Center. Do you love CrossFit competitions? Would you like to compete in front of a crowd of 25,000? How about winning sick apparel and gear? How about winning cash prizes? How about post packet pick-up on Friday evening getting a free rowing clinic from C2 and Olympic lifting coaching from Olympic lifter Chad Vaughn? How about a huge after party with live music, beer, and food – sponsored by Life as Rx on Saturday evening?

Now that I have your undivided attention, we have one hell of an event to announce: The Texas Throwdown. Brought to you from the same people that brought you the oh so amazing South Central CrossFit Regional Qualifier: South Central Regional Qualifier Video Recap

Mark your calendar for August 13 and 14, because you are coming to the Dallas Convention Center! GSX CrossFit will be hosting the Texas Throwdown in the dead-center of the 2010 Europa Super Show Sports Expo. 10,000 square feet of legit CrossFit competition, 25,000 spectators, Powerlifting Championship, American Strongman Championship, Hot “Fit” Mom Contest, rock climbing walls, car shows, Arm Wrestling Competition, Martial Arts tournaments and expos, Grappling tournament, MMA, and those sweet ass cash prizes. It’s going to more incredible than my limited vocabulary can get across! If you thought that the regional was cool, prepare to have your mind blown!

Any and all additional information about the event can be found here:


Any questions or comments as well as potential vendor and partnership inquiries may be directed to Jeff Tucker via email: or via phone: 817-944-5763.

CONGRATULATIONS to our new Level 1 Trainers!

Congratulations to all who went through the CrossFit Level 1 Certification this week! We look forward to your help in continuing to spread the influence of this program throughout Fort Hood.

When you get a chance, thank our Trainers for all their hard work in putting this together, and providing quality training for our community!

Just a reminder that our regular class schedule will resume on Tuesday, 6 July. CrossFit Kids starts next week!