Thursday, June 30, 2011

Friday's WOD - "The Centurion"

I have posted a couple of my favorite pictures form my time at Centurion CrossFit Fort Hood. They are both from the same event - the Lumberjack 20 Memorial Hero WOD on 5 Dec 09; exactly one month after the terrorist traiter Major Malik Nadal Hasan opened fire on his fellow Soldiers here.

The second picture will always be my favorite picture of the box. It is the lanes for the Lumberjack 20 WOD set up early in the morning, before anyone arrived. Truly the calm before the storm and and great memory of the CrossFit community coming together to support the Soldiers and families of Fort Hood.

"The Centurion"
Row 10 calories
10 Pull-ups
10 GHD sit-ups
10 KB swings (1.5 pood / 1pood)
10 OHS (135#)
10 Box jumps (24" / 20")
10 GHD back extensions
10 Burpees (onto two 45# plates)
10 Deadlifts (275# / 190#)
10 Double unders

Wednesday, June 29, 2011

Thursday's WOD

Overhead squat

Followed by

AMRAP in 8 minutes of:
5 Front Squats (155#/95#)
7 Burpees

Tuesday, June 28, 2011

Wednesday's WOD

AMRAP in 20 minutes of:
Run 400 meters
7 Muscle-ups

If you cannot do muscle-ups, do 3 pull-ups and 3 dips for each muscle-up.

T-shirts: I have the following sizes still remaining:

3 XL
3 L

1 XL
4 M

Monday, June 27, 2011

Tuesday's WOD

Jose and Vanessa suffering through yesterday's WOD!

Power clean

HSPU holds
L-sits (these are reverse tabatas, 10 sec of work, 20 sec of rest)

Sunday, June 26, 2011

Monday's WOD

A picture from one of the first WODs we ever ran!

5 rounds for time of:
5 Overhead squats (135# / 95#)
10 Toes to bar
15 Hang squat cleans (40# / 30# dumbbells)
20 Double-unders

The t-shirts are in!! I will be bringing them to the box all week. I will come early to the ladies class tomorrow to hand them out to those who have paid for them.

I have about 3 extra shirts in each size for men and women. It is first come, first serve so if you want one, bring your money in and grab them before they go!

If you paid for one and have moved or are deployed, shoot me your address and I will get them in the mail to you. The shorts should be done shortly too.

Also, this will be my last week coaching at Centurion CrossFit Fort Hood. It has truly been an honor and pleasure serving the Soldiers and families of Fort Hood for the past 3 years!! Mel and I are sad to be leaving everyone and the great community that has grown up at the box!

I will continue posting WODs until the end of July, when we depart. Dave will be back in August and will take over the noon classes and running of the affiliate.

If we ever open a box elsewhere, all you Centurions will always be welcome!!

Friday, June 24, 2011

The t-shirts have arrived!!

I will bring them in Monday and begin handing them out!

Also, don't forget about CrossFit Beyond Limits' ( grand opening tomorrow! They will have a meet and greet at 1000 - followed by several heats of WODs with some prizes to be won!!

Thursday, June 23, 2011

Friday's WOD


Followed by

AMRAP in 10 minutes of:
5 OHSs (95#/65#)
5 KB Swings (53#/36#)

Wednesday, June 22, 2011

Thursday's WOD

5 rounds for time of:
15 Thrusters (95# / 65#)
15 Bar-facing burpees

The t-shirts have shipped and will arrive Friday!! I'll be bringing them to the box all next week to hand them out. If you did not preorder one, there will be a few extras available in each size for both men and women.

Tuesday, June 21, 2011

Wednesday's WOD

Front squat

T M-u:
Rope climbs

The t-shirts have shipped!!! I will post as soon as they arrive!

Monday, June 20, 2011

Tuesday's WOD

The South Central Regionals were outstanding!! Typical great CrossFit community there and incredible athletes killing WODs in 110 degrees of heat. It was an extremely well run event and it was great to see the Centurions that came out to see it!

21-15-9 reps for time of:
Box jumps (24” / 20”)
Power snatchs (75# / 50#)
Chest to bar Pull-ups

Thursday, June 16, 2011

Big CrossFit happenings this weekend!!

Lots of kick ass CrossFit going on this weekend!! (also, I got my internet fixed today!! sorry for the disruption but I had the cable cut this past weekend and they had to lay new cable)

If you are staying in the are, check out the new local commercial affiliate: CrossFit Beyond Limits (

900 Leifester Circle B
Killeen, TX 76542

They are having an open WOD / get to know everyone in the CrossFit community this Saturday beginning at 0900 - stop in, hit a WOD and meet some new CrossFitters!!

If you feel like road tripping, come on down to Tomball, Texas for the South Central Regionals for the CrossFit Games. All the phenomenal athletes from our area will be laying it out there to earn a slot to the Games!! The location is:

Oakland Farm & Ranch
11035 Spell Rd.
Tomball, TX 77375

Below is the list of sponsors / vendors for the event:

First and foremost, obviously the CrossFit Games primary sponsors, Reebok and Rogue will both be there.

Also, a local grass-fed, pasture-raised farm, Yonder Way Farm will be there serving breakfast and lunch on Friday, Saturday and Sunday.

In addition, here is a full list of all the vendors and sponsors for the South Central Region (in no particular order) as well as their primary contact in case you wanted to email and ask them anything.

(Mike Krawetz -

Rogue Fitness
(Bill -

Yonder Way Farm
(Jason Kramer -

Airrosti Rehab Centers
(Troy Wenzel -

Paths In Healing
(Tim Janak -

Maximized Living Doctors
(Clayton Hansen -

Fleet Feet Sports
(Kelcee Keenan

(Aaron Schupp -

(Jason Greenwood -

Life as Rx/Sites as Rx
(Alex Kurz -

Midwest Fitness Solutions
(Bert Thornton -

Sports Journals
(Jeri McMaster -

Forged Clothing
(Ryan Williams -

(Ryan Page -

RBC Sports & Fitness Training Systems
(Miguel De La Fuent -

(Jeremy Thiel -

Lululemon Athletica
(Nick Wolny -

Irony Labs
(Chris Richter -

U.S. Marines
(Corey Pullig -

Monday, June 13, 2011


Press series (85/60)
Shoulder Press until failure (count reps completed)
Rest 2 minutes
Push Press to failure (count reps)
Rest 2 minutes
Push Jerk until failure (add the total of the three movements for your score)

TM-u (Tabata)
Bench Press (135/95)
Air squats

Sunday, June 12, 2011

Monday's WOD

This is a bittersweet post. Tomorrow is my last day coaching at Centurion. The last two plus years have been wonderfully rewarding in so many ways. Not only have I had two great coaches to learn from, Don Clarkson and Dave Taylor, but I've worked along side other coaches who taught me so many wonderful things. It's been a relationship full of ups and downs; victories and disappointments. In the army we see so many of our friends come and go so rapidly that it can give a person whiplash but I have been honored to coach many soldiers, their spouses and their's been a blessing to have touched that many lives.

It's time for a new chapter, not only for this coach but for Centurion. Don and Dave started an amazing affiliate and I was nothing but humbled that I could "work" for them to further the fitness of so many athletes here at Fort Hood. We are headed to Fort Bliss this summer and I look forward to the next affiliate that I coach for however, I will always be a Centurion first!

Monday's WOD.....I wanted something simple in movement but overwhelming at first glance. It's one of my favorite!

For time:
Run 800m
100 Box jump burpees
Run 800m

Thursday, June 9, 2011

Friday's WOD

Paleolithic Diet Explained
Learn more about the Paleo Diet.

Ha! Made you work to find the WOD!!

Back squat

Followed by

AMRAP in 7 minutes of:
5 power cleans (135#/95#)
8 lateral burpees over the barbell

Wednesday, June 8, 2011

Thursday's WOD

AMRAP in 20 minutes of:
1 Rope climb (15’)
Run 400m
Max reps HSPU

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Tuesday, June 7, 2011

Wednesday's WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Monday, June 6, 2011

Tuesday's WOD


T M-u:
Push press (75# / 55#)
Med ball cleans (20# / 14#)

Sunday, June 5, 2011

Monday's WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20”)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (2 pood / 1.5 pood)
30 Sit-ups
20 Hang squat cleans (35# / 25#) dumbbells
25 Back extensions
30 Wall balls (20# / 14#)
3 Rope climbs (15’)

Sugar - stop eating it!

Addicted to Sugar? How to Kick the Habit

We joke about it, we rationalize weight gain because of it and it always gives us an excuse to have a second piece of cake for dessert: It’s a sugar addiction.

Most people wouldn’t consider a sugar addiction as serious as a cigarette or an alcohol addiction. After all, how dangerous can a chocolate chip cookie really be?

But for those individuals with an inclination for sweets, there is bad news: According to numerous researchers and scientific studies, a sugar addiction can be just as strong as a drug or alcohol dependency.

If this information alone does not make you put down your Snickers bar, then keep reading.

the sugar craving

We’ve all experienced it -- the quiet voice in our head that convinces us to hit the local 7-11 at midnight for a chocolate bar or another helping of pie after dinner. Let’s face it: Sugar makes us happy and most people who claim to be addicted to sweets will tell you this. Sounds funny, right?

Actually, it’s truer than you think.

Recent studies prove that humans are programmed from an early age to crave sugar. And once the body has experienced sugar’s sweet rewards, it does not take much time for it to be officially addicted.

The sugar addiction begins at birth. Human breast milk is very sweet, so even infants begin to recognize the pleasurable feeling they get from sweet foods.
But what causes the craving?
After eating a sugary treat, the brain releases natural chemicals called opioids, which give the body a feeling of intense pleasure. The brain then recognizes this feeling and begins to crave more of it.

Researchers have identified that there are certain areas in the brain (specifically, the hippocampus, the insula and the caudate) that are activated when one craves sugar.

There is also scientific evidence that shows that these same areas of the brain are activated when drug addicts crave drugs; which proves how “real” a sugar addiction can be.

The Sugar Rush

So, what exactly happens in your body when you consume sugar?

After sugar enters the bloodstream, blood sugar levels rise, causing the pancreas to release insulin (insulin is needed to convert sugar into energy).

When a large amount of sugar is consumed, more insulin is released. The insulin converts the sugar into an instant energy source -- which explains the jolt or “high” you get from a donut or a piece of cake. After high levels of insulin are released, blood sugar levels begin to decrease rapidly, resulting in the “crash” you feel shortly after eating a sugary treat.

In addition to converting sugar into energy, insulin also stimulates the storage of fat. Therefore, the more sugar you eat, the more insulin you produce, and consequently, the more likely it is that you will gain weight.

Along with obesity and tooth decay, sugar has also been linked to more serious health conditions, including increased mood swings, a depressed immune system and diabetes.

Drugs and Sugar

As mentioned above, sugar activates the brain’s pleasure center, which releases opioids that fuel a craving for more sugar. Recent studies on cravings and addiction show that heroin and morphine produce the same chemicals in the brain.

Still think a sugar addiction is not serious?

The same studies show that sugar also activates areas in the brain that reinforce behaviors. This means that -- similarly to a heroin addiction -- your body learns to want and need more of the substance that makes it feel good.

To prove this point, scientists provided humans with a compound to block opioid receptors in the brain. Shortly after receiving these compounds, people were less interested in sugary or sweet foods.

The Science Behind the Addiction

Studies from Princeton and the University of Minnesota involving rats reinforce how addictive sugar can be. When sugar was given to the rats, they exhibited addiction-like qualities, including intense cravings, withdrawal and bingeing symptoms. When the rats were weaned off sugar and then presented with the option to consume it again, nearly all of them exhibited typical relapse symptoms.

In addition to animal research, brain scans performed on human subjects showed that the sight of ice cream in normal patients generated the same feelings of pleasure in the brain as images of crack pipes did for crack addicts.

Sugar in Disguise

The average American consumes around 160 pounds of sugar each year. This is no surprise when you consider that sugar is in everything from ketchup to salad dressing and canned soup to deli meat.

Food marketers are great at incorporating sugar into many products under a variety of aliases. Common names for sugar can include sucrose, fructose, dextrose, and high-fructose corn syrup -- none of which actually sound like the word “sugar,” but essentially mean the same thing.

Throughout your lifetime, it is probable that you have been eating more sugar than you were aware of; so ultimately, your body is probably already addicted.

Many of the foods that you probably consume every day are packed with sugar, including fruit juice, iced coffee and tea drinks, yogurt, wheat bread, and most breakfast cereals (even Bran Flakes and Special K have sugar in them).

Even if you have one can of regular (non-diet) soda, you are consuming nearly 10 teaspoons of sugar, which is, approximately, the maximum recommended daily allowance.

Sugar does not give your body anything but a quick boost of energy -- it is completely devoid of the vitamins, minerals, fiber, and antioxidants that you find in natural foods. Oh, and it makes you fat.

Read more:

Thursday, June 2, 2011

Friday's WOD

"Team Helen"

I did this WOD out in California at Greg Amundson's CrossFit LEO Summit a few weeks ago.

Personnel pair up and then execute 3 rounds for time of:
200m run (with kettlebell (1.5 pood / 1 pood)
42 KB swings (1.5 pood / 1 pood)
24 Pull-ups

- During the run, each team member must carry the KB part of the way and both may run at the same time.

- Only one team member can do KB swings at a time but both must do some KB swings; you may break it up however you wish. All 42 KB swings must be complete before moving to pull-ups.

- Only one team member can do pull-ups at a time but both must do some pull-ups; you may break it up however you wish. All 24 pull-ups must be complete before starting the next run.

Thursday's WOD

For time:

Row 2k

Work to row the 2k in under 8 minutes.