Sunday, July 31, 2011


run 400m
21x KB Swings (1.5/1 pood)
12 Pull Ups

Thursday, July 28, 2011

3 rds for time
20 WallBall (20/16)
20 SDHP (75/55)
20 Box Jump (24"/20")
20 Push Press (75/55)
20 Cal Row
This makes a 300 point FGB Score

Sub as you need to but push yourself against the clock. Fight Gone Bad is coming up and this is a great test for a 300 point score. If you can finish this in 17 min or less you know your there.

Also if you have not signed up for Fight Gone Bad you need to support the Fort Hood CrossFit Family and join the Centurion team. We always are a top mil affilate and we can do it again this your but only with your help!

Wednesday, July 27, 2011


This is one the orignal WOD from the other side of Post.

AMRAP in 20
10 Burpees
15 Push Press @ 45/30lbs

Tuesday, July 26, 2011

4 rds
run 400m
rest 2 min

Sorry for the early posts but its late where Im at and sometime my internet does not work in the morning after i get up. Thankfully its only about 2 and a half more weeks till I can post at normal times again

Monday, July 25, 2011


Back Squat 3x3
BS @ 80% Max
95/65 lbs

Sunday, July 24, 2011


For Time
60xSit Ups
50xKB Swings (1.5/1 pood)
40xPull Ups

If you have not started to work toward Fight Gone Bad the first thing to do is sign up. From there start to raise the cash for our fellow Troopers and for the CrossFit Foundation. The WOD will be a great event but only secondary to the help you provide with the donations you can recive.

Thursday, July 21, 2011

Friday's WOD

Front squat
5x is 70% of max
3x is 80% of max

Followed by

AMRAP in 8 minutes:
5 Box Jumps (24″/20″)
10 KB Swings (1.5 / 1.0 pood)
15 Double Unders

New Class

We have a new trainer and a new class time for the ladies. Starting this Monday, April will be running a womens only class on Mondays, Wednesday and Fridays at 1030.

Wednesday, July 20, 2011

Thursday's WOD

Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch

Tuesday, July 19, 2011

Wednesday's WOD

21-15-9 reps for time of:
315 / 205 pound Deadlift
30" Box jump

Monday, July 18, 2011

Tuesday's WOD

Squat clean


Sunday, July 17, 2011

Monday's WOD

The Centurion Crew at K-Starr's Movement & Mobility Trainer's Course!! Kelly Starrett is wicked smart and it was fantastic hosting his seminar!

For time:
Run 1000m
30 HSPUs
Row 1000m

Saturday, July 16, 2011

Sportsgrants Fight Gone Bad 5

Fight Gone Bad 6

Below is a post from the FGB 6 Website:

On September 17th, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.

For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder what the hell we got ourselves into, and if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to our community of friends and family, asking them to join us by donating what they are inspired to give to our two phenomenal organizations.

Here at CCF-FH we really need your help to support our warriors. Sign up on the FGB 6 website and join the CCF-FH team. All your donations will go to support our team. Last year we had events in both Baghdad and Fort Hood. This year with all the trainers at home we will focus on Fort Hood.

Thursday, July 14, 2011

Friday's WOD

Push jerk

Followed by

AMRAP in 12 minutes of:
Run 200m
10 Back Squats (225# / 155#)

Wednesday, July 13, 2011

Thursday's WOD

AMRAP in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Tuesday, July 12, 2011

Wednesday's WOD

"Jack Bauer"
For time:
With a kettlebell 1.5 pood for men / 1 pood for women),
3/21, 6/18, 9/15, 12/12, 15/9, 18/6, 21/3 rep rounds of,
Sumo Dead Lift High Pull & Kettlebell Swings for time (all movements are executed with the same kettlebell).

Monday, July 11, 2011

Tuesday's WOD

Back squat
5x is 70% of max
3x is 80% of max

T M-u:
GHD back extensions

Sunday, July 10, 2011

Monday's WOD

7 rounds of:
35 Double-unders
1 Snatch
Post time and total of all successful snatches to comments. Do not count missed reps

A big congratulations to Ayana who is the latest Centurion to get Level 1 certified!!

Thursday, July 7, 2011

Friday's WOD

5x is 70% of max
3x is 80% of max

Followed by

50 Double Unders
500 m Row
50 Double Unders
500 m Row
50 Double Unders

The Most Dangerous Man In American Healthcare

The most dangerous man in American health care is Greg Glassman. That’s right, the man who will make the biggest difference in making our country healthier, and thereby reducing the cost of providing health care, is a fitness trainer from Santa Cruz California. And you have no idea who he is.

That’s okay, though; you’re in good company. There are lots of really important, really influential people in American healthcare who have never heard of Greg Glassman. Donald Berwick, head of the Centers for Medicare and Medicaid Services? Not a clue. Toby Cosgrove, CEO of the vaunted Cleveland clinic foundation? Nope, never heard of him. So it goes, as well, for the presidents and executive vice presidents of all the various and sundry medical “letter” organizations like the AMA, the American Association of ophthalmology, and the like. The man who might hold the key to economic healthcare salvation is not even a blip on the margins of the healthcare establishment’s radar screens.

So what’s the big deal? Why is Greg Glassman the most dangerous man in American healthcare? There are two reasons, actually. First, he is right. Glassman has identified not only the most fundamental and foundational problem with the health of Americans, but he has also discovered, defined, and implemented the solution. Americans are not fit. There is an appalling lack of physical fitness in the populace. Fat and slow, or skinny–fat and weak, we are a nation of the unfit. What Science Daily calls “frailty” in an article linking a lack of fitness to poor health outcomes (, Glassman calls decrepitude. Skinny or fat, how healthy can you be if you can’t get yourself out of a chair without assistance?

Somewhere around 2001 Greg Glassman co–founded a fitness system which he dubbed “Crossfit”( He offered the first actionable definition of fitness ever created: work capacity across broad time and modal domains. How much stuff can you move, how far, how quickly. It’s not enough to be strong, you must also be able to travel long distances. By the same token, it’s not enough to be able to travel long distances if you are not strong enough to lift your own body. This definition led to a measurement of fitness, power output or work.

To achieve this level of fitness Crossett offers the equivalent of a prescription. Exercise should consist of “constantly varied, high intensity, functional movements.” Intensity is the key. Fitness gains are not only magnified but are achieved in the most efficient manner when the exercise is performed at relatively high intensity. Functional movements include fitness standards like running, swimming and biking, but also weight training using major lifts like the deadlift, the clean, and the squat. Crossfit has returned those staples of gym classes in the 60′s, pull-ups, push-ups, and squats, to a prominence not seen since the days of Kennedy’s Presidential Council on Fitness.

Caloric intake matters; you can’t out train a bad diet or a bad lifestyle. Crossfit’s dietary prescription is quite simple: “eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but NOT BODY FAT.” Crossfit preaches the merits of both quantity and quality when if comes to food. Carbohydrates with a low glycemic index, protein containing all essential amino acids, AND FAT are all essential to producing physical fitness. Food should be seen as fuel and should be measured as such. Even the highest quality foods consumed in the most balanced proportions will produce increased body fat and decreased fitness if taken in too high volume

A funny thing happened on the way to revolutionizing the fitness industry. In addition to increased strength, increased endurance, and decreased body fat, which translated into a dramatically fewer inches and lower dress sizes, it seemed as if everyone who did Crossfit became healthier. Lower cholesterol. Lower resting heart rates. Decreased blood pressure. Elevated moods. It looked like a move away from decrepitude and frailty was actually a move TOWARD health. Toward WELLNESS. A scientist at heart, Glassman digested this information and in 2008 made the following statement: fitness is a proxy for health. Indeed, Glassman declared that fitness EQUALS health. In this, Greg Glassman is right, or at least more right than not. At a minimum, fitness is the foundation upon which health is built. A healthy nation is one that need not expend countless $Billions on curing diseases that could be prevented by becoming fit. This is the first reason why he is the most dangerous man in American health care.

The second reason is that he doesn’t care.

Greg Glassman is like the little boy standing at the side of the road watching the naked emperor parade by who declares “the Emperor has no clothes!” He is standing there watching a parade of the fat and the weak and he is saying “hey look…they can’t get their butt off the throne!” It’s uncomfortable to hear someone say that, but he doesn’t care; it needs to be said. The standard dietary dogma of high carbohydrate, low-fat diets with little or no meat? A straight ticket to decrepitude! He doesn’t care that statements like that make all of the Oz’s and Pritiken’s sputter and squirm. When asked once upon a time how to gain weight for a movie role Glassman famously responded: “ easy…non–fat frozen yogurt.” It’s no different with exercise. Walking and other low-intensity exercises? Better than nothing, but only almost. Cue the howls of the Jillians and the Jakes, and every glossy, muscly, fitnessy magazine editor in the English speaking world. Glassman is right, and he doesn’t care.

Greg Glassman has looked at what is wrong with the health of Americans and he is willing to say what that is and say it out loud. He is willing to say that we as a people are unfit, and that this is the primary cause underlying our lack of health, and our accelerating need to spend money to cure disease. He is willing to say that the vast majority of the advice that we have received to fix this is flat out wrong, whether it comes from the government or the cover of Fitness Magazine. He is willing to say the the road to economic salvation in American Healthcare leads through the gym, the grocery store, and the kitchen, not to or through something as meaningless as an “Accountable Healthcare Organization” (whatever that may be). Although he is convinced that he is right he is presently spending gobs of his own money studying the effects of the Crossfit prescription on the health of regular people.

Yup, Greg Glassman is right, and he doesn’t care that all of the so–called experts in healthcare don’t know who he is yet, or that they wouldn’t agree with him if they did. Judging by what’s going on in the physical fitness world right now as Crossfit grows 30% PER MONTH, I’d say that makes Greg Glassman the most dangerous man in American healthcare.

Better learn how to spell his name.

Wednesday, July 6, 2011

Thursday's WOD

6 rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Tuesday, July 5, 2011

Wednesday's WOD

AMRAP in 5 minutes of:
3 Deadlifts (275# / 190#)
7 Push presses (115# / 80#)

Sunday, July 3, 2011

Happy Independence Day!

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.