Tuesday, April 30, 2013

May 1

Happy May Centurions

Warm up:
Basic on white board... 
YOU NEED TO WARM UP FOR THIS ONE! 

Skill:
Press-push press-push jerk
work Technique this is not for time.
4 rounds (naked bar)
3x press
3x push press
3x push jerk



Wod
21-18-15-12-9-6-3-6-9-12-15-18-21
Shoulder to Overhead
Toes to bar. (95/65)

**please remember we do not have open gym during class times. 
**If you need help with a movement, let your coach know. 

Monday, April 29, 2013

April 30 wod


skill work
hang squat clean, work technique' do not go heavy


emotm for 6 min
5x hang squat cleans 95/65

wod:
7min amrap
3x squat cleans 155/115
7x burpees
21x double unders




Sunday, April 28, 2013

April 29th 2013

Warm up:
5rft
Row 500m
1min rest between rounds
**record your 500m times**


Strength
Front Squats
5-4-3-2-1

rest -5-min


Metcon 
10min AMRAP
1-1-2-2-3-3-4-4......etc
Thrusters (95/75)(75/55)(naked bar)
KBS 1.5-1 pood

**you may start with the warm up as soon as you get to class. be sure to write down your 500m times.
**coaches will go over instruction with front squat, and thruster. classes can be split up to ensure the racks are available for front squats.

Basic All Around Warm Up
10x burpees
10x air squats
10x push ups
10x baby elephants
10x pull ups
10x ghd
10x wall balls
10x sit ups
1 rope climb

Work your Goat

Thursday, April 25, 2013

Push Press - DUs - 25 April 2013


Five rounds for time of:

Push press, 25 reps (75/55) (65/45) (45/30)


50 Double-unders



Warm-up


Samson Stretch 
10 Overhead Squat 
10 GHDs or Ab Mat Sit-up
10 Back Extensions 

10 Pull-ups
10 Push-ups
Spider-Man Lunge to Prayer Stretch 

Wednesday, April 24, 2013

Squat Snatch - 24 April 2013

Squat Snatch Strength WOD!

5-3-3-2-1

Work on tecnhique and increase weight slowly to find your 1 rep max!

http://www.youtube.com/watch?v=8TuMlkkgX4E

METCON

5 rounds for time:

5 Squat Snatches (95/65)(75/55)(45/30)
10 Toes to bar (Scale to knee raises, as necessary)

Tuesday, April 23, 2013

"Filthy Fifty" - 23 April 2013


For time:

50 Box jump, (24/20) inch box
50 Jumping pull-ups
50 Kettlebell swings, (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows (Scale to knee raises as required)
50 Push press, (45#/30#)
50 Back extensions
50 Wall ball shots, (20#/14#) (10/8 ft Target)
50 Burpees
50 Double unders

http://www.youtube.com/watch?v=2utHH6NpMjw

Monday, April 22, 2013

Squat Clean and Stuff

Squat Clean 5-3-3-2-1

Begin at about 50% of your known 1 rep max then work up to your 1 rep max squat clean


METCON
5 rounds for time:
6 Deadlifts (135/95)
3 Squat Cleans to Overhead (Thruster) AKA do a "Cluster"
Warmup
Run 400/Row 500
Samsun Stretch
Mobility work with bands
Burgner Warmup (class led)

http://www.youtube.com/watch?v=46cCnuFPG8w
 

Sunday, April 21, 2013

"Jack Bauer"



"Jack Bauer"

For time:

3 KB Swings / 21 SDHP
6 KB Swings / 18 SDHP
9 KB Swings / 15 SDHP
12 KB Swings / 12 SDHP
15 KB Swings / 9 SDHP
18 KB Swings / 6 SDHP
21 KB Swings / 3 SDHP

m - 1.5 pood / w - 1 pod



Warm-up
400 m Run / 500 m row
10 air squats
10 push-ups
10 pull-ups
10 GHDs
10 Walking Lunges
Samson Stretch (left leg / right leg)
5 baby elephants
Band Mobility Stretch
- Arms
- Legs

Cool-down
Roll out  (Barbell)
Roll out (PVC Roller)


Thursday, April 18, 2013





"Viking Fran"
Row 1000
21x thrusters 95/65
21x pull ups
Row 750
15x thrusters
15x pull ups
Row 500
9x thrusters
9x pull ups





Wednesday, April 17, 2013

April 18th wod



Strength

OHS (taken from rack)
1-1-1-1-1
Go for your 1rm
You add weight between each set!


Wod 
10min amrap
2x muscle ups (sub 3pull ups 3ring dips=1 muscle up)
4x ohs 75/45
6x pistols (alt legs)

Cash out 100x double UNDERS


We Understand people want to come to CrossFit but PLEASE DO NOT BRING YOUR FRIENDS IF THEY HAVE NOT ATTENDED OUR FOUNDATIONS CLASS. This is disrespectful to coaches and class and people who have been waiting for foundations. Don't be THAT GUY.



Tuesday, April 16, 2013

April 17th WOD


THE BEAR COMPLEX

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rules: 
  1. ***Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. 
  2. FOR CLASSES YOU MUST COMPLETE ALL MOVEMENTS, THEY DO NOT "FLOW" power clean, pause, front squat, pause, push press, pause, back squat, pause, push press. 
  3. ***Goal is to increase loads each round to complete "The Bear" with max load.  
  4. ***Rest as needed between sets.
  5. **If you let go, drop the bar in the middle of your set you are DONE. you rest between rounds.
  6. **WATCH THE VIDEO!
  7. **you begin at the weight you know you can do. start light, then add weight each round. you are going for MAX LOAD.   


The top video the athletes are pausing after each movement. THIS IS WHAT YOU ALL WILL DO!!!!!

Andrea Ager with a 125 Bear on her last round. Notice she goes straight in to a thruster, she DID NOT PAUSE between movements, YES it still counts but we want to insure that you all complete the movements since not everyone has done BEAR before. and also notice her fight to not let go of the bar!!!






Monday, April 15, 2013

You will need eyes in the back of your head for this one.




Wod 
For time 
500m row.....(dapper on 5or6)
35x kbs......(1.5-1pd) will be done outside.
35x GHD or ab mat sit ups
35x box jumps......(30/24)
35x ring push ups
35x wall balls......(20/14) (10ft/9ft)
35x Burpee 
200m forward run 
200m backward run



Warm up
junk yard dog
sdhp pvc
ohs pvc
pull ups
back extensions
quad and hamstring stretch
bear crawl 50ft
air squats


** The wod will be done 10 people at a time. 10 people will start on the rowers, then when ALL of the athletes are done with rowing the next group will go. 
**practice movements before you begin, know your weight.




Sunday, April 14, 2013

We do this too.




wod
8x 400m run
1:1 ratio
*rest as long as it took you to run. so if it took you 1:45 to run 400, rest 1:45min

*Bring running shoes and your watch to keep track of YOUR time. 

K Starr has some awesome mobility wods for your Feet. That's right People FEET! These videos are great lessons on how to take care of your feet with running or walking in general


Hey MWodies,
Today’s mission is part two of our series with Running Master Brian MacKenzie of Crossfit Endurance.   Your mission is to spend 10 minutes a day for the next 5 days working only on your feet.  Remember that you are system of systems.  You need full range of motion, motor control, and normal tissues in all of your moving bits.  But, man do we run into some pretty crappy feet.  No wonder the foot fetish is such a rare thing.  Very few people have feet that are worthy.  If you are an operator or soldier having to wear a high heel combat boot, this episode is also for you.  Take  care of your dogs yo!

KStar

Thursday, April 11, 2013

Grace Meets Cindy..



WOD
3 rounds for time. 
5x Clean and Jerks 
5. rounds of Cindy

*1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats. 

rx 135/95
b: 115/75
c: 95/65


You will have a time cap of 25minutes... -It can be done in less time then that-

Centurions, when you arrive at the box be sure to sign the white board under the heat you want to go in. we can have up to 15 people working at a time. 
NO BAR SHARING.  


Make sure you are stretching out after each and every WOD. Seriously!



Wednesday, April 10, 2013

Rhymes with Fry-Ann............

How does everyone feel after all of those Tuck jumps? yeah bet now Double Unders are on your GOAT list.... So since I am not as EVIL as everyone says.. lets see if you used your skill work for good practice... 

"DIANE"
21-15-9
Deadlifts 
HSPU
rx: 225/155 
b: 195/125 
C:165/95
**hspu as RX are to be done with no ab mat, you can SCALE to a ab mat, or a pike push up with the box.
**we will have the white board set up for heats. hope to get about 10-12 athletes in one heat, so sign up when you arrive to the box. Look at your journals to compare your times!


Tuesday, April 9, 2013

Happy Hump Day.

Congrats on the awesome effort with Tabatas. Don't forget the Picnic on Saturday at Bronco Youth!
Now lets get real........

Skill:
5-10min Wall walks. nose to wall. hold for 10sec each. *don't just fall off the wall!!



Wod 1
If it is NOT raining outside the WOD is 

16min AMRAP
200m SPRINT (orange line to the fire hydrant and back) 
15x Kettle bell swings (2pd/1.5)

WOD 2
If it IS raining outside the WOD is

16min AMRAP
30x ab mat situps
20x Double unders or Tuck jumps 
10x burpee pull ups

**There is NO choice! Coaches will decide which WOD class will do. 






Monday, April 8, 2013

Tabata Tuesday



20seconds of work, with 10 seconds of rest, for 8 rounds of the following movements. 
  1. Row for calories
  2. Box jumps (24/20)
  3. SDHP (95/65)
  4. wall balls (10ft-9ft) (20/14#)
-You will have 1 minute to move to the next station after your 8th interval.
-All athletes will begin at some station, whether it be rower, wall balls, sdhp or boxes. The wood boxes will be used because they can be "flipped" to the appropriate height... IF you need to scale the SDHP I ask that you go to that movement LAST so that you may strip the bar as needed. 



For more about Tabata check the link TABATA

Sunday, April 7, 2013

NO Burpees....... maybe


Strength
EMOTM (every minute on the minute) for 7 min
Push Press 2@85% 1rm 
**PLEASE do not start until class begins, if class is large we will break it up in groups.

rest 7min

WOD
21-15-9
Push Press (115/75) (95/65) (65/45)
GHD sit ups (scale to ab mat sit up if needed or if machine is used) 
**the barbell will be cleaned from the floor.
** If you drop the 10s from the waist or higher you OWE 25 burpees
**If you drop the naked bar (no weight) at ANY height You owe 100 burpees right then and there..  NO EXCEPTIONS... save the equipment.!!


The Push Press
a. Set-up: The set-up is the same as the shoulder press.
b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be

between 1/5 and 1/4 of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead

until the arms are fully extended. 

CrossFit Open 2013

Centurions, 
The CrossFit Open 2013 is in the books and under your belt. First thing is first. What a honor it was to see everyone push through some really hard wods. 

13.1 Burpees/snatches 
13.2 10min amrap, press, deadliest, box jumps
13.3 Karen, double unders, muscle ups
13.4 Clean and Jerks, toes to bar
13.5 Thrusters and Chest to bar pull ups

To say you all gave all and left all, is a understatement. We witnessed PRs, first heavy snatches, first chest to bar pull-ups, first 9ft wall balls, the list goes on and on. You all proved to yourself that nothing in CrossFit is impossible. NOTHING.
The Centurion Coaches are very proud of each and everyone of you. We appreciate everyone who came out, to motivate, athletes, They bled, sweat, cried, and jumped for joy with each other. For all of you who completed the wods in Class on Fridays. WAY TO GO!! CrossFit is not only a community it is a family and we are a strong family. 

Now that the Open is over and Regionals are right around the corner, 
South Central Regional
3201 East Houston St.
San Antonio, Texas 78219  
it's time to get ready for next year. Set some goals, log your progress, work those goats, and lets get ready to Kick some wod butt. 3...2...1..GO!


Congrats Centurions its OVER lets celebrate!!



Your Centurion CrossFit Fort Hood trainers. 

Thursday, April 4, 2013

13.5!!!! THE FINAL OPEN WOD of 2013!

Friday and Saturday, 5 & 6 April 2013

You guys know the game, time to bring the pain!!!!

Like previous weekends class will execute 13.5 at all scheduled times! If you elect to be graded, please wait until class is over and find a trainer to grade you. Bar space on the pull-up rig will be at a premium for Games athletes so by waiting until the conclusion of class it will ensure you have your spot for competition. For Saturday, we will begin grading at 0830 and go until about 1030. Some of the Coaches have other obligations on Saturday so there will not be many of us around after 1030. Those coaches who are available can continue to grade as needed. Please try to be at the box between 0830-1030 on Saturday.

There is NO FOUNDATIONS class this Saturday. Even though it is the first Saturday of the month we are not offering Foundations. Please let anyone inquiring know that we still at max capacity for most of our classes and probably wont offer Foundations until next month.

http://games.crossfit.com/workouts/the-open#tabs-5


WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Notes
Please be sure to watch the entire workout instruction video (above).
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.
The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.
Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.
Further explanation of the bonus time can be found here.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg for the Men, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.
Video Submission Standards
Click here to see an example of a valid video submission.
Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that proper depth and lock out is being reached on the thrusters and the chest can be seen touching the bar on the pull-ups.

It's Spring, You know what that means.......

You are invited to 

CLEAN THE BOX!

 When: Friday April 5th 2013
Where: Centurion CrossFit Fort Hood
Time: 0530-1730


Tomorrow after each class, athletes will clean up after themselves. SERIOUSLY. the gym is getting dirty and its starting to get really gross. We will move equipment to sweep, mop, and organize. everyone who uses the equipment should help clean up. One thing we ask is PLEASE do not clean the pull up rig. we will clean that after 13.5 (the dirty grim helps with grip) So after the Wod tomorrow be prepared to.....



For those of you who are getting judged tomorrow for 13.5 or who are just doing it, here is my advice for you....


Wednesday, April 3, 2013

Power Snatch 5-3-3-2-1

Thursday, 4 April 2013

Power Snatch

5-3-3-2-1

Attempt to achieve your 1 rep max on the power or split snatch.  Warm-up with the bar and then begin to add weight after every set until you reach your 1 rep max.

Skill work - Power Snatch & Burgener Warm-up

rest 5-10 minutes

METCON

"Randy"
75 reps of snatch (75/55), (55/30), (30/PVC)



Warmup 

Burgener Warm-up

Tuesday, April 2, 2013

Front Squat - 5-3-3-2-1

Wednesday, 3 April 2013

Front Squat 5-3-3-2-1

Work up to your 1 rep max for front squats.  Ensure you warmup with a naked bar by doing 5 repetitions.  Then begin the first set of five at 50% of your 1 rep max.  Add weight between each set.  Rest no more than 2 minutes between each set.

Rest 5-10 minutes

METCON

7 Minute AMRAP
5 Hand-Stand Push-ups (Scale to Hand Holds or Scale to Box assisted HSPU)
10 Front Squats (135/95) (115/75) (95/65)

Warm-up
2o Walking Lunges
Samson Stretch
10 Air Squats
10 Pass Throughs
Shoulder Mobility with bands

Monday, April 1, 2013

"Jackie"

Tuesday, 2 April 2013

"Jackie"

For Time:

1000 meter row
50 Thrusters (45/30)
30 Pull-ups (Games competitors do chest to bar) 
(Non-Games competitors do regular pull-ups; Scale to bands or jumping pull-ups as needed)

For large groups begin the WOD in groups of 10 on the rowers.    At 10 minute intervals begin the next heat on the rowers and allow the first heat to continue on to thrusters then pull-ups.  Please do not drop naked bars from the overhead position while doing thrusters!  Pull-ups should be C2B for Games Competitors to enable practice.

Warm-up

400 m run / 500 m row
10 OHS
10 Pass-Throughs
10 Wall Balls
10 Kettlebell Swings
10 GHD or ab-mat situps
10 push-ups
10 pull-ups