Tuesday, November 30, 2010


Heads Up! The hours and class schedule will change slightly for the upcoming Holiday Season. From 20 December to 31 December the Functional Fitness Center will be open from 1100-1900 Monday-Thursday. The gym will be closed on Friday 24 December and Friday 31 December. Note the changes specific to the Ladies' Class and CrossFit Kids.

Class Schedule (20 Dec-30 Dec)
1100 Ladies CrossFit
1200 CrossFit
1300 CrossFit Kids on Tuesday and Thursday
1730 CrossFit
Foundations Class will be held on Monday 20 December and Monday 27 December from 1100-1300. Stop by the gym to sign up or email: victoria.wolford@us.army.mil.

Harvey Gym hours will be from 0800-1900 Mon-Wed, 10-1800 on Thursdays and Closed on 24 and 31 December. Any questions? Please email Victoria at the email address above.


Today's WOD:

For Time:
Row 2000 meters*
21 Overhead Squats (115/85)
12 Burpees
Row 1000 meters
15 OHS
9 Burpees
Row 500 meters
6 Burpees

* If you don't have access to a rower, substitute running: 500 m Row = 400 m Run

CrossFit Manifesto

From the CrossFit main page, 1 Jan 2004 -

Regimens built from functional exercises at high intensity and constantly varied structure -

- Produce a superior cardiorespiratory adaptation

- Are essential to fitness and health

- Constitute the most effective rehabilitation from injury

- Comprise the only truly safe protocols

- Elicit an inordinate neuroendocrine response

- Are singularly unique in developing core strength

- Yeild unparalleled general physical preparedness or fitness

Wednesday, November 24, 2010

Happy Thanksgiving!!


Tuesday's WOD:

20 Minute AMRAP:

200m Run

21 Sumo Deadlift High Pull (95/65)

15 Pullups

MONDAY 29 November 2010

Hope you all had a great Thanksgiving Weekend!
Today's WOD:

Three Rounds for Time:

15 foot rope climb, 5 ascents

21 Ring Dips

50 Squats

At Harvey Gym, substitute 15 pullups in place of the rope climbs

FRIDAY 26 November

FRIDAY, 26 November 2010

In between your shopping sprees, the gym will be open from 1000-1700:

Overhead Squats:


Rest 5 minutes, then:


Ring Dips



The Functional Fitness Center will be closed for the Thanksgiving Holiday, but if you STILL want to WOD either before or after your celebration, here's one for ya!

If you lack specific equipment needed for the wod below, feel free to substitute what you can (ie. run instead of row, HSPU's...etc. Almost every bodyweight exercise can be done at home.)

20 seconds of work followed by 10 seconds of rest (4 min. ea. round)

Tabata Row (or run), Rest 1 minute
Tabata Squat, Rest 1 minute
Tabata Pull-up, Rest 1 minute
Tabata Push-up, Rest 1 minute
Tabata Situp, Rest 1 minute

Have fun!

Tuesday, November 23, 2010

"Mr. Joshua"
5 Rounds for time of:
400m run
30 GHD sit-ups
15 Deadlifts (250#/175#)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Thanksgiving Holiday Gym Hours

Just a quick reminder of some schedule changes for this upcoming Holiday Weekend:

Thursday, 25 November, the gym will be CLOSED for Thanksgiving.

Friday, 26 November, the gym will be OPEN from 1000-1700 (standard training holiday hours). We will NOT have a Foundations Class this Friday, but the 1200 class will still be conducted.
Have a Happy Thanksgiving everyone!

Monday, November 22, 2010


Hey guys, I've been busy all day trying to get ready for my trip home for a week...sorry this is later than normal. I hope everyone has a wonderful Thanksgiving, Paleo or not! On to the WOD....

Shoulder Press

Rest 5 Minutes

For time:
7 Rounds
7 Overhead Squats (115/85)
7 Burpees

Looks delish! Enjoy, my fine fellow CrossFitters!!!

Sunday, November 21, 2010


For time:
45 Double Unders
45 Squat Cleans (115/85)
45 Ring Dips
45 Double Unders

Friday, November 19, 2010

Nutrition Seminar!!

Our nutrition seminar will be this Saturday from 12:00 - 2:00. Just meet at the box and we will walk over to the classroom.

Your input will be invaluable; we are test driving this and want it to be beneficial to all our athletes so please give us some feedback and ask lots of questions - we want as much interaction as possible.

Once the seminar is over, will will have a short but fun team WOD outside so bring your water and workout clothes!

Thursday, November 18, 2010


Our nutrition seminar will be Saturday from 12:00-2:00. Meet us at the box. Bring something to write on/with. Please email Don or Jenn to ensure we have enough space. We look forward to it!

Friday's WOD.....

Clean and Jerk (Push or Split)

Rest 5-10 minutes

AMRAP in 5 minutes of
5 Clusters (95/65).....think Clean + Thruster
10 GHD or Knees to Elbows

Wednesday, November 17, 2010


Do not blame me for this WOD. I say again, do not blame me for this WOD!!!

For time:
"G.I. Jane"
100 Burpee Pull Ups

Tuesday, November 16, 2010


We are planning a nutrition seminar for this Saturday from 12-2. The first hour we will cover nutrition, second hour we will WOD as a group. You do NOT have to stay for the WOD. Stay tuned to the blog for further information.

"Nasty Girls"
For time:
3 Rounds
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans

*If you do not have a MU yet the ratio is 3:3 pullups and dips. The athlete MUST only do THREE reps at a time. Ex: 3 pullups+3 dips= 1st Muscle up, 3 pullups + 3 dips= 2nd muscle up, etc. All 21 pullups and dips WILL NOT be performed together.

Monday, November 15, 2010


Back Squat

Rest 5 Minutes

AMRAP in 7 minutes:
10 Back squats (95/65)
10 Overhead Lunges (45/25)

Funny Nutrition Rant!

Not Safe For Work!

Sunday, November 14, 2010


For time:
5 Rounds
5 Deadlifts (135/95)
5 Hang Power Cleans
5 Front Squats
5 Push Press

**The entire WOD will be done with the SAME weight, scale as needed**

Thursday, November 11, 2010


REMINDER!!!! Holiday hours Friday---gym will open at 10:00.
The only WOD will be at Harvey at 12:00.
Foundations class will be at the Wellness center from 11-1.

For time:
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

Wednesday, November 10, 2010

Veteran's Day

On Veterans Day 2008, Centurion CrossFit Fort Hood had its first post on its blog and went active as a CrossFit affiliate. Below is that same post. It is just as relevant now.

I honor of Veterans Day, we will be taking the day off from training. Your WOD instead will be to find a veteran and thank them for their service to this great nation - 3, 2, 1....GO!

World War I – known at the time as “The Great War” - officially ended when the Treaty of Versailles was signed on June 28, 1919, in the Palace of Versailles outside the town of Versailles, France. However, fighting ceased seven months earlier when an armistice, or temporary cessation of hostilities, between the Allied nations and Germany went into effect on the eleventh hour of the eleventh day of the eleventh month. For that reason, November 11, 1918, is generally regarded as the end of “the war to end all wars.”

In November 1919, President Wilson proclaimed November 11 as the first commemoration of Armistice Day with the following words: "To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations…"

The original concept for the celebration was for a day observed with parades and public meetings and a brief suspension of business beginning at 11 a.m.

The United States Congress officially recognized the end of World War I when it passed a concurrent resolution on June 4, 1926.An Act (52 Stat. 351; 5 U. S. Code, Sec. 87a) approved May 13, 1938, made the 11th of November in each year a legal holiday - - a day to be dedicated to the cause of world peace and to be thereafter celebrated and known as "Armistice Day."
Armistice Day was primarily a day set aside to honor veterans of World War I, but in 1954, after World War II had required the greatest mobilization of soldiers, sailors, Marines and airmen in the Nation’s history; after American forces had fought aggression in Korea, the 83rd Congress, at the urging of the veterans service organizations, amended the Act of 1938 by striking out the word "Armistice" and inserting in its place the word "Veterans." With the approval of this legislation (Public Law 380) on June 1, 1954, November 11th became a day to honor American veterans of all wars.

Later that same year, on October 8th, President Dwight D. Eisenhower issued the first "Veterans Day Proclamation" which stated: "In order to insure proper and widespread observance of this anniversary, all veterans, all veterans' organizations, and the entire citizenry will wish to join hands in the common purpose. Toward this end, I am designating the Administrator of Veterans' Affairs as Chairman of a Veterans Day National Committee, which shall include such other persons as the Chairman may select, and which will coordinate at the national level necessary planning for the observance. I am also requesting the heads of all departments and agencies of the Executive branch of the Government to assist the National Committee in every way possible." (Click here for the full text of the proclamation.)

On that same day, the President sent a letter to the Honorable Harvey V. Higley, Administrator of Veterans' Affairs (VA), designating him as Chairman of the Veterans Day National Committee. (Click here for the text of President Eisenhower’s letter.)

In 1958, the White House advised VA's General Counsel that the 1954 designation of the VA Administrator as Chairman of the Veterans Day National Committee applied to all subsequent VA Administrators. Since March 1989 when VA was elevated to a cabinet level department, the Secretary of Veterans Affairs has served as the committee's chairman.

The Uniforms Holiday Bill (Public Law 90-363 (82 Stat. 250)) was signed on June 28, 1968, and was intended to insure three-day weekends for Federal employees by celebrating four national holidays on Mondays: Washington's Birthday, Memorial Day, Veterans Day, and Columbus Day. It was thought that these extended weekends would encourage travel, recreational and cultural activities and stimulate greater industrial and commercial production. Many states did not agree with this decision and continued to celebrate the holidays on their original dates.

The first Veterans Day under the new law was observed with much confusion on October 25, 1971. It was quite apparent that the commemoration of this day was a matter of historic and patriotic significance to a great number of our citizens, and so on September 20th, 1975, President Gerald R. Ford signed Public Law 94-97 (89 Stat. 479), which returned the annual observance of Veterans Day to its original date of November 11, beginning in 1978. This action supported the desires of the overwhelming majority of state legislatures, all major veterans service organizations and the American people.

Veterans Day continues to be observed on November 11, regardless of what day of the week on which it falls. The restoration of the observance of Veterans Day to November 11 not only preserves the historical significance of the date, but helps focus attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.


Because I know that SOME of you just can't get enough.....and even though Thursday is a holiday and the gyms will be closed.....I'd like to offer a chance to really ENJOY your day!

For time:
150 Burpees

No folks, I don't make this stuff up! This is an honest to God WOD, promise. Now go and burpee away!!!! Post your times to the comments below.

Tuesday, November 9, 2010


For time:
5 Rounds
25 Kettlebell swings (2 pood/1.5 pood)
25 GHD Sit Ups*
25 Back Extensions*
25 Knees to Elbows

* Subs for GHD and Back Extensions: Sit Ups and Good Mornings

Monday, November 8, 2010


For time:
5 rounds
15 Thrusters (135/95)
400m Run

Study finds worst fast food meals for kids

Dairy Queen, Taco Bell and KFC among the worst when it comes to nutrition

Despite promises from fast-food chains to change the way they market their meals to children, kids now see more ads for fast food than ever, researchers say.

And once children are in a restaurant, unhealthy foods overshadow healthy ones on the menu. In most cases, unhealthy foods such as french fries automatically come as sides with a meal, rather than the more healthy options, such as apples, that are shown in commercials.

The researchers would like to see healthy foods and beverages become the default options for kids' meals, and would like fast-food advertising aimed at children to be regulated in ways that make a real impact, said study researcher Marlene Schwartz, the deputy director of the Rudd Center for Food Policy & Obesity at Yale University.

Such attention to fast-food content and advertising is important considering that every day, about one-third of American children are eating a fast-food meal, she said.

Sad news: Happy Meal ban won't stop kid obesity.."It’s a huge source of meals for kids, and that’s why we feel they need to be really looked at more carefully."

Advertising to kids

In recent years, fast-food restaurants such as McDonald's have pledged to advertise more foods that are "better for you" to children under 12, abiding by their pledge to uphold Children's Food and Beverage Advertising Initiative launched in 2006 by the Council of Better Business Bureaus.

But the researchers found the volume of fast-food ads children are seeing is increasing. And often, children are exposed to ads during TV programs, such as "American Idol," not considered to be kids' shows. These ads are not subject to any special regulation.

In 2009, preschoolers saw 21 percent more ads for McDonald's and 9 percent more for Burger King than in 2007, the researchers said. Preschoolers now watch three fast-food ads per day on average, and children ages 6 to 11 see three-and-a-half on average, they said.

Ads aimed at preschoolers focus on building brand loyalty rather than touting healthy foods, the researchers said. Websites such as McDonalds’ Ronald.com are specifically targeted to preschoolers. The researchers used data from The Nielsen Company, comScore, Inc. and Arbitron Inc. to measure children's exposure to fast-food ads and marketing.

This advertising is proving effective in getting kids into restaurants. Online surveys found 40 percent of kids ages 2 to 11 ask their parents to take them to McDonald’s at least once a week, and 84 percent of parents report giving in to this request at least once a week, the researchers said.

And while some argue parents should learn to refuse their children's desires for fast food, "As a society, do we think it’s a good idea for unhealthy products to be marketed directly to children, and constantly put parents in a position of having to say no?" Schwartz said.

"What parents really need is for restaurants to really support their efforts to have their kids eat healthy foods, not undermine them by going directly to the children," she told MyHealthNewsDaily.

Inside the restaurant

The study also found that on fast-food menus, healthy options are relegated to the sidelines.

When researchers went into 250 fast-food restaurants across the country, they found that 86 percent of the time, french fires were served with kids' meals, and 55 percent of the time, soft drinks were served, rather than healthier options such as apple slices or milk.

They also examined the calories, sugar, fat and sodium content of thousands of kids' meal combinations in 12 of the largest fast-food chains in the U.S.

Out of the 3,039 possible combinations, only 12 met standards set by the Institute of Medicine for school lunches for preschoolers, and only 15 met the standards for older kids. Most meals also contained at least half of the maximum recommended daily amount of sodium.

The best meal combination, in terms of meeting nutrition criteria, was the Subway Veggie Delite sandwich with wheat bread and no cheese, a side of apple slices and apple juice as a drink, the researchers said. This meal has 285 calories, and 295 milligrams of sodium.

In contrast, the worst meal nutritionally was KFC's popcorn chicken with a biscuit as a side dish, soda as a beverage and string cheese as a snack. This meal contains 840 calories and 1,610 milligrams of sodium.

All of the 15 healthiest meal combinations came from either Subway or Burger King, the study said. The worst 21 combinations came from Taco Bell, Wendy's, McDonald's, Sonic, KFC, Burger King and Dairy Queen.

While meals at other, non-fast-food restaurants may frequently exceed calorie and sodium recommendations for children as well, these restaurants do not market to children as heavily as fast-food restaurants do, Schwartz said. And children more often eat at fast-food restaurants than traditional, sit-down restaurants, possibly because the latter are more expensive, she said.

The study will be presented today at the American Public Health Association’s annual meeting in Denver.

Sunday, November 7, 2010



AMRAP in 20 minutes:
10 Pistols
15 Pull ups

Thursday, November 4, 2010


***Workout of the Day will be at 0900 and 1030 ONLY***
We, the Centurions, honor our brothers (and sisters) of the Lumberjacks. Show your support fellow Centurions and CrossFitters.

On November 5th, 2009, four members of the 20th Engineer Battalion were among the 13 killed during the Fort Hood Shooting, when a gunman opened fire at the Soldier Readiness Processing Site. Help us remember their service and sacrifice by doing the LUMBERJACK 20 Hero WOD on 5 November. LUMBERJACKS will be doing it in Afghanistan.
SPC Frederick Greene, PFC Aaron Namelka, PFC Michael Pearson, all of 2nd Platoon, 510th Clearance Company; PFC Kham Xiong, of Forward Support Company.

Lumberjack 20

20 Deadlifts (275lbs/185) /Run 400m

20 KB swings (2pood/1.5pood) /Run 400m

20 Overhead Squats (115lbs/85) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each/25) /Run 400m

Wednesday, November 3, 2010


**Friday's classes will be at 9:00 and 10:30---THERE WILL BE NO 12:00 CLASS! If you are curious about the WOD, Google Lumberjack 20 Memorial WOD. Please come out to WOD in remembrance of those lives that were lost November 5, 2009.**

Deadlift at 80% of your max

Rest 5 minutes

5 rounds for time:
15 Deadlifts (135/95)
15 Burpees

Tuesday, November 2, 2010


For time:

1000m Row
50 Thrusters (45/35)
30 Pull-ups

Skill: Mystery

Monday, November 1, 2010


For time:
10-9-8-7-6-5-4-3-2-1 of:

Box Step Ups (Box 20-18M/15W)
Renegade Man-Makers (35/20)

Beginners do 5-4-3-2-1 with scaled weight and box height.

Reminder!!! Friday's Memorial Lumberjack WOD will be at 9 and 10:30 ONLY! There will be NO 12:00 due to the memorial service that day.

And please, please bear with us through our evening scheduling dilemmas....we are working to fix this issue.

Growing Pains

Centurion athletes, please bear with as this week as we are having some scheduling difficulties.

We no longer have a 8:00am class or a 6:30pm class but we are now offering 12:00 and 5:30 M-F at Harvey gym in addition to the Functional Fitness Center.

Tonight's class (5:30 at FFC) WILL NOT have a trainer available, we apologize in advance. Please feel free to leave an ICE comment on the MWR web page, we want to know how this effects you. You may attend the 5:30 at Harvey which will be lead by Amy.

One more thing, Friday's Memorial Lumberjack WOD will be at 9:00 and 10:30, there will be NO 12:00 class due to the Memorial ceremony at 1:00. There will also be NO FOUNDATIONS class Friday as well.

Thank you for understanding!