Friday, December 31, 2010

Happy New Year!

I look forward to another incredible year for Centurion CrossFit Fort Hood – from the certs we have lined up in the spring, to having athletes compete at Sectionals, watching this years Games, having our own sanctioned CrossFit competition – the possibilities are endless; the one thing I do know, is it will be a great ride!

Wednesday, December 29, 2010


5 rounds for time:
25 Wallballs (20/14)
10 Chest to bar pullups

Tuesday, December 28, 2010


5-5-3-3-2-1 of each:

Back Squat
Shoulder Press
Power Clean

Warm up with 50% of your 1 rep max then use 85% of your 1 rep max for your final lift of each.

Tuesday 28 December 2010

Today's WOD:
5 Rounds for Time:
8 Chest to Bar Pullups
8 Ring Dips
10 Overhead Squat (95/65)
10 Toes to Bar
15 Situps

CF Endurance WOD ( 3 hours later):
choose ONE of the following sports for a
20 minute AMRAP
SWIM: 50m, rest 30 sec
BIKE: 1/4 mile, rest 30 sec
ROW: 200m, rest 30 sec
complete as many rounds as possible in the 20 minutes, rest periods included.

Thursday, December 23, 2010


Strength WOD from Mark Rippetoe's Starting Strength:

5-5-3-3-2-1- of each exercise:

Back Squat

Bench Press


Notes: Warm up with 50% of your 1RM, then use no less then 85% of your 1RM for your final lift of each. We recommend that you partner up for assistance.

For the Long Weekend

Need a WOD for the long weekend when the gym is closed? Here's a few that require little to no equipment. Pick your poison (scale for time/reps/distance where necessary)!

1. "Invisible Fran" 21-15-9 of Air Squats and Pushups for time

2. Run 800m, 50 Air Squats, 3 Rounds for time

3. "Michael" 3 Rounds of 800m run, 50 back ext (sub good mornings) & 50 situps

4. Sprint 100 m, Walk 100 m: 10 rounds for time

5. 100 Burpees for time or 150 Burpees for Time

6. Run a mile (or two if you'd like), doing 10 pushups on the minute every minute.

7. Prison Rules: 20 Burpees, walk 15 feet, 19 Burpees, walk 15 feet, 18....down to 1 burpee.

8. 150 Pushups for time. Push until you cannot maintain form, then rest by running 400 meters before continuing to execute pushups with proper form. Repeat the run as necessary.

and don't forget two of my favorites:

9. "Griff"

Run 800 m

Run 400 m Backward

Run 800 m

Run 400 m Backward

10. For time: 400 m Walking Lunge

Note: Don't forget your warm up, cool down, and mobility exercises!

Merry Christmas!

Wednesday, December 22, 2010

Wednesday 22 December

Today's WOD:



Rest 5-10 minutes, then:
12 minute AMRAP:
20 GHD's or Situps
15 Kettlebell Swings (55/35)
10 Pushups

Monday, December 20, 2010



3 rounds for time:
30 Squat Cleans (95/65)
30 Pullups
800m Run

Holiday Hours/Changes

Just a reminder about holiday hours for the next two weeks:

The Functional Fitness Gym will be open from 1100-2100 Monday - Wednesday and closed Thursday-Sunday for this week and next (December 20-31).

Class times are:
Ladies' at 1100 Mon-Wed
1200 and 1730 CrossFit Mon-Wed

**There will be no CrossFit Kids Class during these two weeks.
** Foundations will be held Monday 20 Dec and Monday 27 Dec from 1100-1300.

We will resume our normal schedule the first week of January 2011.

Happy Holidays!

Sunday, December 19, 2010


5 rounds for time:

9 Deadlifts (135/95)
6 Power Cleans
3 Squat Cleans to Overhead AKA a "Cluster"

This workout is to be done with the same weight throughout.

Thursday, December 16, 2010


I'm a giver. So here's my Christmas gift to everyone.....

.....oh, you'll have to come WOD tomorrow to receive your "gift".

Remember to come in Christmas spirit!!!!

Your Kid's School Lunch Sucks!

Year of mystery meat: Blogger eats school lunch every day

Blame it on the bagel dog

If not for that sad excuse for an entree, the blogger known as Mrs. Q might never have gotten so disgusted with school lunches that she decided to show the world how bad they are. She never would have eaten, photographed and blogged about 160 elementary-school lunches — one per school day for the past year. She never would have attracted the attention of celebrity chef Jamie Oliver and food activist Marian Nestle.

And Mrs. Q (who hides her identity to protect her job) might have gone on thinking that school lunch is “just food.” Instead, she told, “I have learned that food is personal, food is life, food is health.”

She has eaten more Salisbury steak and chicken nuggets than any adult should have to endure — and chronicled the culinary highs and lows on her blog, Fed Up With School Lunch. Her experience has pushed her into the spotlight, made her an activist, and totally transformed the way her family eats.

The fatal bagel dog
But back to that bagel dog: Mrs. Q, who works at a Chicago-area public school, forgot her lunch one day, so she bought the bagel dog at the cafeteria. She figured: How bad can it be?

Turns out: Really bad.

“It was this massive amount of dough covering a hot dog, plus tater tots and a fruit cup. And I thought, ‘This is it?’ ” Mrs. Q recalled.

She looked at her students, most of whom rely on government-subsidized free lunches at school. The bagel dog that turned her stomach would be, for many, the best meal of their day.

That December, she got the idea for the blog. Her husband told her she was crazy; they have a young son who seemed to be constantly sick, and the last thing she needed to add to her plate was a daily food blog.

Mrs. Q agreed — and yet, she couldn’t shake the idea.

“I thought, someone needs to know about this,” she told “You know when you have a thought and it just simmers in your head?”

The year of eating dangerously
So on the first day of school last January, she made her way to the cafeteria with the kids. Since that day, her commitment to eat lunch there every day has been tested by the prepackaged peanut-butter-and-jelly sandwich that literally made her sick; by the monotony of processed, spongy meat patties; and by fears of being found out and losing her job.

Mrs. Q had blogged before — a personal blog that was read by an audience of two: her mom and her sister. But two weeks after she started the lunch blog, a mention by famed food writer and activist Marion Nestle prompted her traffic to soar into the hundreds, and then the thousands.

“That was really, really terrifying,” she said.

But she stuck with the blog. Day after day, patty after patty, she ate and she blogged, and began to find her voice: Her initial just-the-facts descriptions of gross meals evolved into funny stories about the kids at school and personal musings about food. She learned to drink the juice from the bottom of her fruit cup, just as the kids did. She learned to love cafeteria pizza; then she got sick of it; then she loved it again.

Mrs. Q learned to love cafeteria pizza — sometimes. Her blog readers followed along raptly. And then one called her the poster child for school lunch reform.

Mrs. Q hadn’t even realized there was a school lunch reform movement: She describes herself as a don’t-rock-the-boat, follow-the-rules kind of person. But her experiment was causing her to question the rules of school lunches: What is in these chicken nuggets, anyway? Why serve chocolate milk instead of regular milk? Why don’t kids get more time to eat? Is a certain student’s short attention span due to poor nutrition?

Slowly but surely, she came to believe she had a moral imperative to try to make school lunches better.

“I’ve turned into a person I wouldn’t have recognized a year ago,” she said. “It has really made me think that food is so vital to kids. I don’t think people realize how important the school lunch is to these children.”

Food for thought
Mrs. Q’s blog benefited from good political timing: School lunches have been in the spotlight as Congress debated reauthorizing the Child Nutrition Act. The law, signed by President Obama on Monday, will add 6 cents to school lunch reimbursements and will expand eligibility for free and reduced-price lunches for kids — not as much as lunch-reform supporters hoped for, but still hailed as a victory by many in the movement.

Nestle, a professor of nutrition, food studies and public health at New York University and author of “What To Eat,” was pleasantly surprised this week to hear that Mrs. Q had stuck with her school lunch blog.

“Good for her,” Nestle told “I thought she was courageous to take this on.” However, she added, “If this is what it takes to convince people that food has something to do with health or even feeling better, we nutritionists have our work cut out.”

Mrs. Q almost didn’t do the lunch blog because of concerns it would take too much time away from her son, now 2, who suffered from chronic ear infections and colds when she started the project. But, ironically, he’s been the one to benefit most. As she wrote and thought more about food, and communicated with commenters on her blog, she realized her son’s health problems might be related to what he was eating. She cut out gluten and dairy from his diet, and his health improved dramatically. ..“I wouldn’t have made those connections if I had not done this blog. I’ve seen a complete change in my son,” she said.

She and her husband are eating differently, too: “I would never have thought of feeding my family quinoa. It sounded too hippie. Now I like it.”

Mrs. Q is eagerly looking forward to bringing her lunch from home when school starts up again — she says she’ll never eat another chicken nugget in her life. But she does plan to keep blogging.

After a year of school lunches, it seems, both she and her audience are still hungry for more.

Wednesday, December 15, 2010


Push or Split Jerk


Box jumps (24/20)
Wall Balls (20/14)
KB Swings (55/35)
200m Run

If you are recovering from......say a SHIN step ups vs jumps and row 250m vs run.

Tuesday, December 14, 2010


For time:

21 Squat Cleans (95/65)
42 Back extensions*
15 Squat Cleans (95/65)
30 Back Extensions*
9 Squat Cleans (95/65)
18 Back Extensions*

*Sub: Good mornings 45#

Monday, December 13, 2010



Rest 5-10 minutes

5 Rounds for time:
400m run
15 Overhead squats (95/65)

Sunday, December 12, 2010

Monday December 13, 2010

For Time:

5 Rounds of:

25 Kettlebell Swings (#55/35)
7 Push Press (#135/95)
30 Double Unders

Saturday, December 11, 2010

4 Truths of Centurion CrossFit Fort Hood

In SOF, there are 4 Truths:

  1. Humans are more important than hardware.

  2. Quality is better than quantity.

  3. Special Operations Forces cannot be massed produced.

  4. Competant Special Operations Forces cannot be created after emergencies occur.

At Centurion CrossFit Fort Hood there are also 4 Truths:

  1. Quality is better than quantity.

  2. Capable CrossFit trainers cannot be massed produced.

  3. Proper CrossFit kit is an enhancer but not a limitation in

  4. Experience wins over theory.

I cannot recall if I posted this previously but it's an article about our Fight Gone Bad event here in Iraq:

Thursday, December 9, 2010


Looks y'all! No pull ups or weight overhead! Oh happy day!!!!

"Mr Joshua"
5 rounds for time:
400m Run
30 GHD Sit ups
15 Deadlifts (250/175)

Wednesday, December 8, 2010


Because you didn't get enough pull ups already......Enjoy!

Front Squats

Rest 5-10

For time
7 Rounds:
7 Thrusters (75/55)
7 Pull ups
7 Burpees

Tuesday, December 7, 2010


This may hurt a little.....

400m run or row
30 Wall Balls (20/14)
15 Pullups
400m run or row
30 Box jumps (24/20)
15 KB swings (55/35)
400m run or row
30 Wall Balls
15 Pullups
400m run or row
30 Box jumps
15 KB Swings

Monday, December 6, 2010


So, how's the tacky Christmas sweater shopping going? I will be out this weekend looking for the most festive of sweaters...maybe some leg warmers and a leotard too! Hahaha!!!!

Onto the WOD...


Rest 5-10 minutes

AMRAP in 12 minutes
5 Push Press (half your body weight)
10 Push-ups
15 GHD Sit ups or Knees to Elbows

Sunday, December 5, 2010


For time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

Gary Taubes' Blog

Gary Taubes, author of Good Calories, Bad Calories has a blog now! If you want excellent, unbiased, nutrition information based on science, Gary Taubes is your man. His new book, Why We Get Fat will be published on 28 Dec and it will be worth reading.

Click the blog title to go to his blog and the link has also been added to our nutrition page links.

Friday, December 3, 2010

Affiliate Update

Visit for more Videos

Centurion CrossFitters,

I just wanted to take a moment to get everyone caught up on happenings at the affiliate.

For those of you seeking some additional skills, we have the following certs lined up:

CrossFit Endurance Cert: This cert will be April 16th & 17th – for detailed info, go to: and click the “Endurance” tab at the top. The cost is $595 but military personnel receive a $100 discount. The link to register is at the top left of the blog

Goal Setting and Positive Self Talk Seminar: This seminar will be 30 April – for detailed info, go to: this seminar is free!!

Olympic Weightlifting Certification: I am still coordinating with Coach B regarding the date for this cert; we are shooting for sometime in the spring. For detailed info, go to: and click the “Olympic Lifting” tap at the top of the page

Movement and Mobility Certification: I am currently coordinating with Kelly and Juliet Starrett for this cert. Kelly is booked through April and is awaiting the dates for Regionals and the CrossFit Games to be announced before scheduling beyond April. Once they are announced, he will begin scheduling again and we are in the queue.

CrossFit Level 1 Cert: I am currently talking to Dave Castro at CFHQ regarding hosting a Level 1. We will announce the date, once it’s been finalized. I am shooting for late spring.

Reebok partnership/sponsorship of CrossFit, the CrossFit Games and CrossFit athletes –

Some of you may have heard about this already but if not, here is what I know regarding this development:

On November 13th at the CrossFit Endurance workshop, Greg Glassman announced a 10-year deal between CrossFit HQ and Reebok (which is owned by Adidas); I have heard that this is a $150 million deal. Please see the embedded video above. Here are some addition details of this announcement.

Did Reebok buy CrossFit? No. This is a partnership and CrossFit retains brand control. Our affiliate is not going to suddenly become a Reebok CrossFit affiliate. From my perspective, this is an outstanding development and will only lead to great things for our community. The deal was made with Reebok because they are CrossFitters and love CrossFit. When CrossFit blows up nationally and now you don't have to try to explain to your neighbors, family, and friends what you do, and you're suddenly not the voice crying in the night with that "whacky" fitness cult, but you're one of the early adopters of THE fitness paradigm.

For the Games, the athletes, and us as spectators, this is awesome thing. The Games will now have $1 million in prize money, the ability to use the venue in any manner; build whatever is required to ensure the WODs continue to test the limits of fitness. This will also hasten a major TV deal bringing even more attention to the Games, CrossFit, affiliates and healthy lifestyles – this can only benefit the community.

The below is from Jimi Letchford from CFHQ regarding the deal:

1. Affiliates that Reebok supports will be owner/operators just like the rest of us.

Reebok's goal is to put a box adjacent to all their major offices (starting outside the U.S.) where CrossFit boxes are not thick:

1. Germany
2. Netherlands
3. India
4. UK
5. Spain
6. Japan
7. Chile
8. France
9. Italy
10. South Korea
11. Sweden
12. Russia
13. Poland
14. Mexico
15. China

The intent is to immerse their employees in a CrossFit lifestyle. Reebok understands that they can't be an authentic fitness brand unless they truly know what we do day-to-day. (NOTE: The only difference with these boxes will be a URL. They will be owned/operated by regular applicants. Not Reebok.)

Reebok's Execs are CrossFitters. The last thing they want to do is effect the Affiliate Community in a negative way. They are VERY sensitive to this situation. Their intent is to add value to everything that Affiliates are currently doing in their respective regions.

Reebok is NOT looking to get into the box-building business. To reiterate from above, there is no revenue in these boxes for them because of the owner/operator relationship of the actual Affiliate.

As an Affiliate, I'm excited about the visibility Reebok will bring to what we do every day. We all know that the more people know about CrossFit, the better we all do. "A Rising Tide Lifts All Ships."

The CrossFit Games:

The Games season is fast approaching and here is what I know so far:

The Games will once again be held at the Home Depot Center in LA. With Rebook’s involvement you can expect the venue to be used to its maximum! We plan to drive out there and attend in person this year so if you want to road trip with us, let us know!

Sectionals will be done via video submission. I know this takes some of the fun and spirit out of Sectionals but there is a potential solution. Dave and I were talking and he suggested we just have our own “Sectionals” at the box. So everyone that wants to compete for a slot comes out one day, we are all set up with video cameras and timers and they hit the WODs with our own crowd supporting them. We could also look at seeing if CrossFit Cedar Park and CrossFit Cen Tex would like to join us – let me know what you think.

Online qualification begins in March and will run for 6 weekends; much like Sectionals last year.

The Affiliate Team:

In order for us to field an affiliate team all individuals wishing to be on the team will have to compete in the online qualifiers to qualify their team for Regionals. What does this mean? It means that we have to bust our ass during the online qualifier WODs and hope our times are good enough that we can field an affiliate team. I truly believe we have the athletes to field at least one team. Once we have qualified, we will go to Regionals at GSX CrossFit in Fort Worth and compete for a slot to the Games.

Since the online qualifiers begin in March, I have contacted ACEP and see if they can begin working with prospective athletes in January – details to follow.

I have already begun thinking about the programming for Games preparation and will begin working it this weekend. I will put together 8+ weeks for the Games athletes that will be similar to last year’s but with a few tweaks. Between now and then, establish all your 1 rep maxes on lifts and know them, as a great deal of strength training will be based on percentages of that number.

Please post thoughts, ideas, etc to the comments on this post and don’t hesitate to email me!


Thursday, December 2, 2010


Already everyone, grab your ugliest Christmas sweater and clear your calendar for a WOD on December 17th!!!! It doesn't have to be a sweater....a Christmas hat, socks, long underwear, etc. will do. Let's make this WOD super tacky and festive!!!!

Now onto Friday's WOD.....

In 10 minutes: Find your one rep max of Clean and Jerk

Rest 5-10 Minutes

AMRAP in 12 minutes:
7 Clusters* (95/65)
7 GHD Sit ups or Knees to Elbows

*Cluster is a combination of a squat clean (off the floor) into a thruster. The bar must touch the floor between each rep. Enjoy!

Wednesday, December 1, 2010


It's good to be back!!!! I'm hoping to be at the noon WOD at the Wellness Center tomorrow....I miss my noon class!

Now onto the WOD....

AMRAP in 20 minutes:
5 Push Press (135/95)
10 Pull ups