Thursday, September 30, 2010


"Challenge Friday"

5 min: Back squat (65/45)
rest 2 min
4 min: Pull ups
rest 1:30 min
3 min: Sit ups
rest 1 min
2 min: Lunges
rest 30 sec
1 min: Push ups

Tell us how we're doing!

Look for the opportunity to give us your feedback about the program by completing one of our surveys. Trainers will have them available at each class starting soon. PLEASE let us know how we are doing! Thanks!

Wednesday, September 29, 2010


Remember to take your FISH OIL!!!!

50 Box Jumps (24/20)
5 Rope Climbs
50 KTE
50 DB Cleans (35/20)
50 KBS (1.5/1 pood)
50 Burpees

Tuesday, September 28, 2010



Rest 5-10 minutes

50 OH lunges w/ med ball (20/14)
25 MBC
*Ball drop penalty:
3 MB burpees


I can't believe NO ONE messaged me to get this up last night!!! So sorry y'all!

For time:
Thrusters (95/65)

Followed by "Tabata Tuesday"

1. Knees to elbows
2. Kettlebell swings

Sunday, September 26, 2010


"Mystery Monday"

That's right folks, we're not going to tell you what Monday's are from now more cherry pickin!!!!

What I will tell you is BRING YOUR JUMP ROPE!!!!!! $5 at the WW PX!

Saturday, September 25, 2010

Fight Gone Bad in Iraq

We had a great turnout and a ton of energy!! You will be able to see the inital pics today on our Centurion CrossFit Forward blog - more pics and video coming, including a feature on AFN!

We also managed to get 4, long time CCF-FH CrossFitters together in a war zone for the WOD.

Also, total raised by athletes there at Fort Hood and here in Iraq is $9,657.00 - way to go and thank you for your efforts!!

Have fun and set some PRs!! I want to see the socks too!


We will be setting up at 12:30 today. First heat will kick off at 2pm. Come cheer on our athletes!!!

I encourage our athletes to wear long socks's a tradition for the girls.

Friday, September 24, 2010

Fight Gone Bad

Our FGB set up here in Iraq!

Thursday, September 23, 2010


Remember Fight Gone Bad 5 is Saturday at 2pm. Come to sweat, cheer and have an awesome time!!!

For Friday...let's have some fun! HOOVER BALL!!!!

For Harvey:
AMRAP in 20 minutes:
5 pullups
10 push ups
15 sqauts

Meal of The Day

I placed a new app on the left side of the blog - it's a paleo meal of the day courtesy of it's also on our nutrition page. Now there is no excuse for not having good Paleo meal ideas!

Wednesday, September 22, 2010


If you are taking part in FGB, rest both Thursday and Friday.

5 Rounds for time:
25 KB Swings (55/35)
7 Push Press (135/95)
200m Run

Skill: Kipping Pulls or M/U

Tuesday, September 21, 2010


AMRAP 20 Min.

10 Deadlifts (96/65)
8 Hang Power Cleans
6 Front Squats
4 Push Jerks

Try to work through a round without resting

For Harvey:
AMRAP 20 Min.
10 DB Deadlifts (55/35)
8 DB HPC (55/35)
6 DB FS (55/35)
4 DB PJ (55/35)

Annual cost of being obese is $4,879 for a woman, $2,646 for a man

Awesome, not only is obesity tied to a host of nasty medical conditions and will kill you, it costs you a ton each year until it does....

Cost of obesity? Over $4,000 if you're a woman

WASHINGTON — Obesity puts a drag on the wallet as well as health, especially for women.

Doctors have long known that medical bills are higher for the obese, but that is only a portion of the real-life costs.

George Washington University researchers added in things like employee sick days, lost productivity, even the need for extra gasoline — and found the annual cost of being obese is $4,879 for a woman and $2,646 for a man.

That is far more than the cost of being merely overweight — $524 for women and $432 for men, concluded the report being released Tuesday, which analyzed previously published studies to come up with a total.

Why the difference between the sexes? Studies suggest larger women earn less than skinnier women, while wages don't differ when men pack on the pounds. That was a big surprise, said study co-author and health policy professor Christine Ferguson.

Researchers had expected everybody's wages to suffer with obesity, but "this indicates you're not that disadvantaged as a guy, from a wage perspective," said Ferguson, who plans to study why.

Then consider that obesity is linked to earlier death. While that is not something people usually consider a pocketbook issue, the report did average in the economic value of lost life. That brought women's annual obesity costs up to $8,365, and men's to $6,518.

The report was financed by one of the manufacturers of gastric banding, a type of obesity surgery.

The numbers are in line with other research and are not surprising, said Dr. Kevin Schulman, a professor of medicine and health economist at Duke University who wasn't involved in the new report.

Two-thirds of Americans are either overweight or obese, and childhood obesity has tripled in the past three decades. Nearly 18 percent of adolescents now are obese, facing a future of diabetes, heart disease and other ailments.

Looking at the price tag may help policymakers weigh the value of spending to prevent and fight obesity, said Schulman, pointing to factors like dietary changes over the past 30 years and physical environments that discourage physical activity.

"We're paying a very high price as a society for obesity, and why don't we think about it as a problem of enormous magnitude to our economy?" he asks. "We're creating obesity and we need to do a man-on-the-moon effort to solve this before those poor kids in elementary school become diabetic middle-aged people."

A major study published last year found medical spending averages $1,400 more a year for the obese than normal-weight people. Tuesday's report added mostly work-related costs — things like sick days and disability claims — related to those health problems.

It also included a quirky finding, a study that calculated nearly 1 billion additional gallons of gasoline (3.8 billion liters) are used every year because of increases in car passengers' weight since 1960.

Monday, September 20, 2010


Back Squats 3-3-3-3-3
Rest 5-10 minutes
3 Rounds for time of
20 Box Jumps
20 Wall Balls
400 Meter Run

Sunday, September 19, 2010



3 Rounds

15 Deadlifts (225/155)
15 Thrusters (95/65)
15 Pull Ups
For Harvey:
15 DB Deadlifts (75/55)
15 DB Thrusters (35/25)
15 Pull ups

One Week Left

Awesome job so far on fundraising this year for Fight Gone Bad - we have raised $4,377.00 so far! I know we can get above $5,000 - send out that last batch of emails this week asking for support; this cause is far too large to stop now.

As you guys are getting ready to throw down there, I am jumping though my ass to put on a FGB5 WOD over here. I have people from the US Embassy coming up for it and CrossFitters crawling out of the woodwork for it. The demand has been so high, FGB created a Camp Liberty affilaite for people to register under, just to support our efforts over here.

If you raise $150 or more, you will receive a FGB5 t-shirt. It takes about 6 weeks for them to arrive and they will be mailed to Mel, who will bring them in for distribution.

Great work, stay after it and tear up the WOD next week!


Thursday, September 16, 2010


Jacob's Ladder: For Time
20 Overhead Squats 95/65
15 Pull Ups
10 Ring Push Ups
5 KB Swings 55/35
20 Pull Ups
15 Ring Push Ups
10 KB Swings
5 Overhead Squats
20 Ring Push Ups
15 KB Swings
10 Overhead Squats
5 Pull Ups
20 KB Swings
15 Overhead Squats
10 Pull Ups
5 Ring Push Ups

For Harvey: Sub one arm DB OHS and regular Push ups

Amazing Grace Event at CrossFit Centex in October

Coming up on Saturday, October 16 at 9am at Centex CrossFit in Belton!

"Amazing Grace" is an annual fundraiser sponsored by the CrossFit Journal and supported by the CrossFit community. Grace is a named CrossFit workout, 30 clean and jerks for time. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Lake Forest, CA.

Sign up to participate at CrossFit Centex's website:

Wednesday, September 15, 2010


CF Games 2010 WOD
(modified for time/weight)
AMRAP 12 minutes
Deadlifts 275 / 185
Run 50 meters
14 pistols (7 each leg)
21 Double Unders
Run 50 meters

Tuesday, September 14, 2010


Push Press 3-3-3-3-3

Rest 5-10 Minutes
Press Progression
95 /65
Begin by executing as many reps of Shoulder Press until muscle failure; Then transition to Push Press until muscle failure then transition to Push Jerk until muscle failure; Complete

For Harvey:
DB PP 3-3-3-3-3

Fish Oil - you should be taking it!

Fish oil supplements may decrease breast cancer risk

NEW YORK — Women who take fish oil supplements may have a lower risk of developing breast cancer than those who don't, a study published Thursday suggests — though whether the supplement itself bestows the benefit is not yet clear.

In a study of more than 35,000 postmenopausal women, researchers found that those who said they regularly used fish oil supplements were one-third less likely than non-users to develop breast cancer over the next six years.

The lower risk was seen even with a number of known and suspected risk factors for breast cancer taken into account — including older age, obesity, heavy drinking and sedentary lifestyle.

Still, the study is limited in the fact that it is what is known as an "observational" study — where researchers look at the relationship between an "exposure" (like supplement use) and a disease risk.

"There are a lot of cautions with this type of study," said senior researcher Dr. Emily White, of the Fred Hutchinson Cancer Research Center in Seattle. "It cannot show cause-and-effect."

So it is too soon to recommend that postmenopausal women start taking fish oil for the sake of lowering breast cancer risk, White told Reuters Health in an interview.

Further study warranted
Any such recommendations may come if and when evidence from clinical trials supports a benefit of fish oil. "Fortunately, there is going to be a clinical trial," White said.

She was referring to a Harvard University trial just underway that will look at whether fish oil and vitamin supplements affect the risks of cancer, heart disease and stroke in older men and women.

In that study, which aims to enroll 20,000 U.S. adults, researchers will randomly assign participants to take one or both supplements, or placebo pills, to serve as a comparison. This type of study is considered the "gold standard" for demonstrating cause-and-effect.

Fish oil, a rich source of healthy fatty acids known as omega-3, is best known as a potential boon for heart health. A number of clinical trials have shown that fish oil may help lower triglycerides (a type of blood fat), high blood pressure and the risk of heart attack in people with established heart disease; high fish consumption has also been linked to a lower risk of developing heart disease.

So experts generally recommend that adults aim to eat fish at least twice a week — preferably fattier fish like salmon, mackerel and trout.

But whether fish or fish oil have any effects on cancer risk remains unclear.

The new study, published in the journal Cancer Epidemiology, Biomarkers & Prevention, looked at the question by asking 35,016 women ages 50 to 76 about their current and past use of fish oil and certain other supplements.

The researchers then followed the women for an average of six years to document any diagnoses of breast cancer. During that time, 880 women were diagnosed with the disease.

Among women who developed breast cancer, 5 percent had reported regularly using fish oil at the study's outset. Among women who remained cancer-free, 8 percent had been current fish oil users at the outset.

Anti-inflammatory effects
Overall, fish oil use at the start of the study was related to a one-third lower risk of developing breast cancer compared with non-use — with factors like age, weight, self-reported diet and exercise habits, and family history of breast cancer taken into account.

It is biologically plausible that fish oil could affect breast cancer development, according to White. Fish oil is known to have anti-inflammatory effects, and chronic inflammation in the body is thought to play a role in the growth and spread of cancer cells, White explained.

The pieces of evidence are there, she said, but they have not yet come together into a strong enough whole to recommend fish oil for trimming breast cancer risk.

Dr. Edward Giovannucci, of the Harvard School of Public Health in Boston, agreed.

"It is very rare that a single study should be used to make a broad recommendation," Giovannucci, a member of the journal's editorial board, noted in a written statement. "Over a period of time, as the studies confirm each other, we can start to make recommendations."

And while fish oil is generally considered safe when taken as directed, it can have side effects, such as stomach upset, heartburn and, at least at higher doses, bleeding.

White's team also found that among a subgroup of women with a history of heart disease, fish oil use was actually related to an increased breast cancer risk versus non-use.

The finding, White said, is surprising and not readily explained. She added, though, that it was based on only a small number of women, and may represent a chance finding rather than a true effect of fish oil.

The current findings cannot hint at whether a fish-rich diet might help lower breast cancer risk. But, White and her colleagues note, two previous large studies did look at the relationship between women's reported omega-3 intake from food and their risk of breast cancer. Neither study uncovered any link.

Monday, September 13, 2010


5 Rounds – Max. Reps in 3 minutes – 1 min rest between rounds
3 Power Cleans (135 Lbs)
6 Push Ups
9 Squats

Sunday, September 12, 2010

Monday....already! The weekend went too fast!!!

Tabata Time
20s. work, 10s. rest - 8 Rounds per exercise - 1 minute rest between exercises

Wall Ball (20 / 14)
Sit Ups (Use Ab Mat)
Push Ups

For Harvey:
DB Thursters (35/25)
Sit ups
Push Ups

Thursday, September 9, 2010

Friday!!!! WAHOOO!

Like y'all haven't snatched enough already....(insert evil laugh here)

75 Power Snatch (75/55)

Skill: Squat Therapy

For Harvey:
75 DB Power Snatch (55/35)
Done one arm at a time.
Skill: Squat Therapy

Wednesday, September 8, 2010


Overhead Squat 3-3-3-3-3

Rest 5-10 minutes

"Light" CF 2010 Games WOD
Muscle Ups = (3 Pullups / 3 Dips)
Squat Snatch (95/65)

Firefighter Combat Challenge Practice Saturday 11 Sept 0800

Come on out and try the Firefighter Combat Challenge!
This Saturday, September 11, our Fort Hood Firefighters are putting together a practice for this challenging event, and you are welcome to participate! They will be at the practice tower North of the Rod & Gun Club on South Range Road starting at 0800. They have been using CrossFit to prepare for this fun, yet serious competition coming up in October. The Challenge is a spirited, friendly competition that demonstrates to the outside world the nature of the job, the levels of fitness required to perform the job, and the kind of people who will put themselves in harm's way to protect life and property.
I've attached a link so you can see just what is involved in the Challenge. Think you can hang? Come on out and show your support for our Firefighters!

No morning classes Wednesday

Due to the two hour delay from KISD, there will be NO MORNING CROSSFIT CLASSES.

Tuesday, September 7, 2010


“300 point FIGHT GONE BAD”
3 rounds for time:
Wall-ball: 20 (20/14)
SDHP: 20 75 pounds
Box Jump:20 (24/20 box)
Row 20 Calories
Push-press: 20 (75/55)

For Harvey:
3 rounds for time:
20 weighted lunges (35/25)
20 SDHP (75/55)
20 Burpees
20 DB Push Press (35/25)

Monday, September 6, 2010


For Time:
1000m Row
21 SDHP (85/65)
15 Pull Ups

750m Row
12 Pull Ups

500m Row
9 Pull Ups

Downrange Update....

Dave was here on Victory for a few days and we managed to link up for a visit.

I will be back in about 46 days and look forward to hitting some WODs in the box and helping out with classes for a couple of weeks!

You guys are doing a great job with FGB5; the box has raised $2,940.00 so far!! Keep after it and send out another batch of emails. We only have 18 days left so keep raising money, don't let up - this cause is worth bugging people about!!

We will be executing FGB over here as well. MWR has shown me fantastic support and we have an entire gym dedicated to it. Thanks to dedicated CrossFitters over here, there are flyers for FGB5 on every table in the DFAC, at the gyms, everywhere! We should be getting some PAO coverage over here so hopefully we can tie it in with the event there at Fort Hood.

Also, I placed a link to Kstar's Mobility WOD on the left hand of the page. If you aren't hitting this every day, you should be!

Since I am slightly laid up post rhabdo, I may be posting more nutritional info and other stuff here.

Speaking of nutrition, Robb Wolf's book will hit the stores soon. Robb is a wealth of information and if you are serious about your nutrition, I recommend you think about grabbing his book. It can be purchased here:

Thursday, September 2, 2010


That's right folks, there will be no classes this Friday as well as Monday. The gym will be open from 1000-1700 both days. I will provide a WOD for those days if you wish to stop in a workout on your own.

For Friday:

"Jack Bauer"

21/3 SDHP/Kettlebell swings

Use kettlebell for both movements (55/35)

Wednesday, September 1, 2010


“Mr. Joshua”
5 rounds :
400m Run
30 GHD
15 Deadlift (250/150)

Training Holidays/FOUNDATIONS

Due to the this weekend's Training Holidays, there will be no Foundations Classes on Friday 3 September, and Monday 6 September. There will be no regular classes, but the gym will be open and you are welcome to come in and workout!