Friday, May 31, 2013

Team Wod

Saturday June 1st

Regionals Team WOD
Team Jackie 1man 1 lady
1man and 1 lady will be in a team
1000m row
50x thursuters 45# bar
30x pull ups 
15min time cap

For this event, the two-person team will begin with the female athlete on the rower and the man standing behind on their starting mat. At the call of "3-2-1 … Go!" the female member grabs the handle, begins rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, she moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, she runs to the finish mat, and then the male athlete will move to the rower, and begin rowing. He then proceeds through the same sequence the female performed. Once the 30th pull-up is complete, he runs to the finish mat and the workout is finished.
The team's score is its total time. If a team does not finish within the 15-minute time cap, its score is 15:00, plus a one second penalty for each repetition not completed (every 100 meters on the rower constitutes one repetition) and a one-rep penalty for not making it to the finishing mat.
Athletes will start on the rower. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row.
This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. At the bottom, the hip crease must pass below the knees. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended. A squat clean into the thruster is allowed if the bar is on the ground. 
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

Thursday, May 30, 2013

Friday May 31st WOD

warm up:
Run 400m (write your time on the board)
10x air squats
10x burpees.
10x pull ups
10x baby elephants
10x Ghd
10x back extensions
5x wall walks
1x rope climb

South Central Regionals HSPU wod. 

for 20 minutes 
5x Hand Stand Push Ups
10x Box jumps

*Every Odd number 5x Hspu
*Every Even number 10x Box Jumps (24/20)

example in case you don't understand:
Min 1-5x hspu
Min 2- 10x box jumps 
Min 3- 5x hspu
Min 4 -10x box jumps
Min 5 -5x Hspu
Min 6 -10x box jumps
Min 7- 5x hspu
so on and so forth until 20min is up. 

**Please warm up. shoulders and hips. 
**Scale to Pike Push ups for HSPU if needed. 
**We are thinking of Selling large bags of Protein and single serving at the box, maybe Progenex. would you buy some? would it be more convenient for you? Talk to your coach for details. 

Wednesday, May 29, 2013

Finally Barbell, Wod for Thursday May 30th

Warm Up:
Row 750 (write your time down)
10x pull ups
10x push ups
10x burpees
10x around the world with pvc
1x rope climb
hip stretch. LOTS of stretching

10min Double Under practice.  

Miranda Oldroyd

10x Hang Power Cleans 
50x Double Unders. 
rx: 185/115
b: 135/95
C 115/75

**Every attempt for a double under will count. NO singles!!
**Please sign in your heats. we can most likely run 14 at a time.

Tuesday, May 28, 2013

May 29

Centurions Don't forget we are taking orders for the Shorts. We need 30 orders, once we get 30 orders we can collect money and place the order. Thank you for your continued support. 
CCF-FH trainers 

Warm Up:
row 500m (write your time down)
10x pull ups
10x ghd
1 rope climb
10x walking lunges with pvc overhead
10x push ups
10x air squats
Camille showing a Good Air squat. she is solid! 

10 rft
10x Burpees
25x air squats. 

**air squat**

  1. weight in heels
  2. good lumbar curve
  3. chest up
  4. butt travels back and down
  5. hip crease is below parallel. 
  6. you should be able to wiggle your toes at the bottom. 

Monday, May 27, 2013

Tuesday May 28th

Congrats to all the athletes who competed in the South Central Regionals this weekend. Watching the  community come together was awesome! I know with hard work and dedication we can send some athletes next year and a team! lets do work Centurions! 

Warm up:
10x burpees
10x air squats
10x push ups
1 rope climb 15ft
10x ghd
10x pull ups
10x box jumps
10x pass through
row 750m (write you time down on the white board)

to be done outside 
25x right arm kb swings (these are one handed kb swings) 
25x double unders.
25x left arm kb swings (these are one handed kn swings)
25x double unders. 

rx 1.5-1pood
** if you cannot do one armed kb swings do regular kb swings
** tuck jumps if you cannot do double unders!!

These are your South Central athletes and teams who will represent our region at the CrossFit Games in California in July. 

Men's individual 
1. Mike McGoldrick
2. Aja Barto 
3. Roy Gamboa

Women's individual 
1. Jenn Jones
2. Cassidy Lance
3. Holly Mata 

1. CrossFit Dallas Central 
2. Atomic CrossFit 
3. Get Lifted CrossFit 

Wednesday, May 22, 2013

Thursday May 23rd WOD

Centurions we are still taking donations for the Oklahoma tornado relief. Please donate if you can. Great job with Elizabeth today!! GYM WILL BE CLOSED AND CLASSES CANCELLED FRI-SAT-SUN-MON. Classes will resume Tuesday May 28th. 

Warm Up
to be done as a class.
Junk yard dog
10x air squats
10x ohs with pvc
10x pull ups
10x inch worms
10x ghd
10x burpees

athlete unknown

Andrea Ager, toes to bar.   
Greg Walker, 2011 CrossFit Games Masters 60+ champion. Proof that being fit is for people of all ages.

15min amrap
6x OHS
9x T2B
15x Box jump
*ohs will be cleaned from the ground.
*DO NOT take someones equipment, barbell, etc!   

rx 135/95
box jumps

Tuesday, May 21, 2013

Wednesday May 22

Centurions, We will be taking donations for the Oklahoma Tornado Relief, Skip one of out 0530 athletes has offered up his car on the way to Topeka, he will be leaving Thursday which means we need all donations NO LATER then 11:45 Thursday afternoon. We WILL still be taking donations until next week. we are in talks with CrossFit Centex to put a donations drive together. so PLEASE keep the Donations coming!! 

Warm up
run 200m forward
run 200m backward
10x air squats
10x ring rows
10x ring push ups
10x ohs w/pvc
100x double unders
1x rope climb

 a throwback of Centurion CF Ft. Hood,  back in 2010 getting ready for Lumberjack 20

Power Cleans
Ring Dips

rx 135/95
b 115/75
C 95/65

Monday, May 20, 2013

Tuesday May 21

Warm Up
row 750m
10x air squats
10x baby elephants
10x burpees
10x ghd
10x back ext
10x pull ups
10x toes to bar
10x wall balls
row 750

sprint intervals
10x 100m sprints
90seconds rest between sprints

**Make sure you are drinking enough water daily. You should be drinking half your body weight in ounces daily! I know its tough but you can do it. 
**stretch before/after the wod. 

Sunday, May 19, 2013

Monday 20th

Warm Up
row 750m
10x air squats
10x good mornings
10x ghd
10x pull ups
10x toes to bar
1x rope climb
For time
30x Bear Complex
1 rep = Power Clean
            Front Squat
            Push Press/jerk
            Back Squat
            Push Press/jerk (from back)
RX: 185/115
B: 155/95

Way to Go Centurions, we had a Great turnout with Murph. Congrats to those of you who did it for the first time. Thank you for all of the donations, we raised OVER 400 dollars! Now we can have money when we need equipment repair and other things to purchase. Again thank you for all of your Support! 
CCF-FH staff

CrossFit Competitions coming up.

Here are some competitions coming up in the next few months. If you know of anymore please share, I know there are some of you out there ready to get your first competition under your belt!

-CrossFit Round Rock

Where: CrossFit Round Rock, 350 Old West Dr, Round Rock, TX
When: Saturday, June 29th, 2013 at 9:00am
Cost: $60/athlete
It’s back again and this time it’s more than just earning your man card. This time….there is a winner.
This will be a single division, men-only competition. Sorry ladies.
60 MEN will enter and all will earn RESPECT, which to most is priceless. One MAN will stand on top at the end, taking all … $250 in cash.
Registration siteRegister here
-CrossFit Reign, Who doesn't like the beach? 
CrossFit Reign is proud to announce that on Saturday, August 24th 2013, they will be hosting the Gulf Coast Gauntlet Fitness Competition at Moody Gardens in Galveston, TX.
Where: 1 Hope Blvd, Galveston, TX
When: Saturday, August 24th, 2013
Cost: $100/athlete
This event’s aim is to not only provide Houston and surrounding areas with a large, elite level fitness competition, but also to raise funds to support Childhood Cancer research and awareness. CFR has partnered with Moody Gardens to provide competitors, vendors, and spectators with a large, exciting venue to ensure that The Gulf Coast Gauntlet will be one of the premier fitness competitions of 2013.
The event will feature 4 different divisions; Rx Men and Women, and Scaled Men and Women.
First place prize money for the top male and female competitor in the Rx divisions is $1000!
CFR will continue to provide updates and announcements through their website and Facebook page. Affiliates, mark your calendars, get the word out to your coaches, athletes, friends and family, and help make this event one to remember!
Official siteRegister here
-The Woodlands Texas
The Fittest Summer is a competition designed to show off the fittest athletes looking for the perfect WOD. Is there such a thing? We’ll just have to keep doing them til we find it.
Where: Legends Sports Complex, 602 Pruitt Road, The Woodlands, TX
When: Saturday, July 13th, 2013 from 8:00am to 5:00pm
Cost: $65/athlete
Join us in the Legends Sports Complex for an all indoor competition. We’re doing this in conjunction with the NPC Warren Branch Classic. There will be bodybuilding, strongman, power lifting, and arm wrestling as well as our competition. Lets show the other worlds of fitness what the Sport of Fitness is all about!
  • Men – Rx, scaled and masters (45+)
  • Women – Rx, scaled, masters (45+)
Entrance fee gets you an event T-shirt and a chance to compete in 2 WODs for our cash prizes! There will be a 3rd WOD for finals.
Rx Division Payouts:
1st – $500, 2nd – $250, 3rd – $100 (We will have trophies and medals for scaled and masters division)
What division should you sign up for?
  • RX – You must be able to do ALL benchmark workouts and main site WODs without scaling
  • Scaled and Masters – You have to scale the main site
(There will not be any refunds and you may not switch divisions after registration. This makes it difficult to plan and keep the event on time)
Official siteofficial site here
Registration siteregister here
Facebook pagefacebook here

Thursday, May 16, 2013

May 17th

Warm up
Row 500m
10x burpees
10x air squats
10x thruster with pvc
10x inch worms
20x mountian climbers
1x rope climb

Teams of 2
10x med ball cleans (20/14)
20x ab mat sit ups
30x Clean and Jerks at (135/95)----"Grace"
40x wall balls (10ft/9ft target) (20/14)
50x Kettle bell Swings (1.5/1pood)
*each person completes all the reps,
*both team members work at the same time
*when all the reps are complete then and only then can you both move to the next movement. 

Good Luck to Centurions Trainee/Trainers Wil and Lisa, They will be attending their L1 Certification this weekend... 

Wednesday, May 15, 2013

May 16th

Congrats to everyone today. You all did awesome, for some of you it was your first 5k/8k. Way to Go! How inspiring you all are! Keep up the amazing work. Also don't forget this weekend we will be doing Hero Wod "Murph" Saturday 0900, and silent auction starting at 0830. 

Warm Up:
row 500m
10x air squats
15x push ups
20x mountain climbers. (10each leg)
15x wall balls
10x air squats
1x rope climb



15min Amrap
5x Burpees
7x Box jumps 24/20
9x Front Squats (cleaned from floor) 

rx 95/65
B: 75/55
C: 65/45

**Don't drop the 10's- If you break a weight you buy it NO EXCEPTIONS!
** Make sure to warm up and cool down
** And yes I know, I wrote the Wod down....

Tuesday, May 14, 2013

May 15th

Hope everyone is enjoying the week, Remember to keep track of your workouts, write them down. Don't forget this Saturday is Hero Wod Murph. 

Warm up
apply sunscreen
get playlist ready
Drink water

"This Parade is Slow, Where are all the Floats?"
5 = 10 = ?
3 = 6 = ?

Monday, May 13, 2013

May 14th

Warm up
3x wall walks
15x burpees
15x pull ups
15x wall balls
15x ghd
15x back extensions
1x rope climb


Great Job with Mondays Run Wod, you all did amazing! keep up the good work!

**This Saturday we will be having our silent auction for the boxes. Wesley has donated his 3 day passes to Regionals as one of the gifts with a box! Come out and support the box. bidding starts at 0830**

Saturday, May 11, 2013

Monday May 13th

The Wods will not be posted this week. Only pictures of motivation and MAYBE hints, we will see how the week goes. 

Warm up:
15x wall balls
15x inch worms (baby elephants)
15x box jumps
15x burpees
20x walking lunges with plate overhead 45/25
50x double unders if you can't do double unders you will do Lateral jumps. 


Don't be that Guy. 

Thursday, May 9, 2013

Its a Celebration.

Happy 1 year with CrossFit Anniversary Monica Lopez, You have grown so much as a athlete, Keep up the good work. You have and will go Far. 
Congrats on your 1 year.!!!

-Centurion Coaches

on your special day why not celebrate with some Clean and Jerks...


Warm Up
run 500m 
clean and jerks with pvc 
push press with pvc
stretch as needed

EMOTM for 10min
5 Clean and Jerks
work a weight you can stay efficient at. Try not to scale.
DO NOT go Heavy!!! 

rest 10minutes then 

Lindsey V. 
30x Clean and Jerks for time. 
c: 95/55

I think Monica and Lindsey have their stance down! 

Wednesday, May 8, 2013

May 9th Wod.

Awesome work everyone. This week has been crazy right, back squats, pull ups, kettle bells, oh my. well we are almost done with the week. Friday we have something special planned. 
Also Next week I will not be posting the WOD but giving hints instead. I will only tell you if you need to bring jump ropes, tape, lifting shoes, etc. YOU HAVE BEEN FOREWARNED. 

Warm Up
row 1000m (not a sprint keep a steady pace, work on breathing and technique)
1x rope climb 15ft
15x wall balls
25x burpees
it is almost time!!! 
5 rounds for time
200m sprint orange line to the fire hydrant, so down and back down and back 
20x hand release push ups.

Tuesday, May 7, 2013

May 8th

We are taking this one outside, wear your sunscreen and your shades. 

Warm up
500m row
1 rope climb 15ft 
10xcleans with PVC
25x burpees
500m row
Andrea Ager 

10min to perform
wall walks. hold for 10seconds. (nose to wall) 
Hand stand Push ups, strict or Kip

3HSPU at the top of each round
10-9-8-7-6-5-4-3-2-1 Kettle bell cleans. 
20-18-16-14-12-10-8-6-4 Walking lunges with Kettle bells 

 rx 1.5-1pood
30# dumbbells 
25#dumbbells can be used.
*when lunging make sure you are holding the kettle bells up by your shoulders (front rack position) not down your side. 

if you do not understand the Wod, it looks like this

3x hspu
10x kb cleans
20x walking lunges 
3x hspu
9x kb cleans 
18x walking lunges
3x hspu
8x kb cleans
16x walking lunges
3x hspu 
etc... etc... etc.... 

The wod will be performed on the side of the building. the grassy area. 

I know sometimes people don't take the warm up or skill seriously. it is very important that we do these movements to ensure proper movement. this will allow the coach to see faults and help you as the athlete get better with movement.
Coach April

Monday, May 6, 2013

May 7th Wod.

it's true

Warm Up:
row 500m
lateral jumps
air squats
push ups

5-10min to work on Double unders

100x Burpees with 6inch jump...
100x double unders

**the 6 inch jump DOES NOT have to be exactly, use the pull up rig, rings, or door frame for a target. 
** 400 singles if you can not do double unders. NO SHAMING!

Cool Down

Sunday, May 5, 2013

May 6th

Happy Hung Over Monday

Warm up
row 500m
run 400m
*write your 500m time down
*work on squats, air and naked bar

10min of Back Squats
do about 15x reps at a weight you can stay efficient at. rack as needed.
*Don't go heavy, instead work on a weight that you can stay efficient. 

For time:
21x Back Squats
42x pull ups
15x Back Squats
30x pull ups
9x Back squats
18x pull ups

rx 225/155
b 195/125
c 165/95

**For RXd You can kip, strict, butterfly
**Not RX will be jumping or banded pull ups. 

Thursday, May 2, 2013

May 3rd

Warm Up
basic warm up on white board
DO IT. Warming up is important!

10 minutes to Work on "Power" snatch.
Do NOT go heavy. work naked bar and add light weight.

"power" snatch refers to catching the weight above parallel. a snatch would mean catching the weight in a full deep squat position

Power Snatch 115/75
Bar Facing Burpees

rx 115/75
B 95/65
C 75/45

Motivate each other because we are all struggling together. Don't just leave class, Stay and Cheer each other on. This happens to often where athletes are done with the wod and they just leave. we are a family who works and helps each other. after wod coaches usually has some tips to tell you how you did. Stay and listen.

Wednesday, May 1, 2013

May 2nd

It's Body Weight Time!

Warm Up
-Basic Warm up on the board
-10min to work on your goat. 
Whats a Goat? 
Goats are stubborn animals, sometimes you just don't want to deal with them, like your weakness in CrossFit. 
Work those Weakness, it can be anything from running, muscle ups, pull ups, rope climb, box jumps, etc..

5 Rounds for Time
400m Run
25x Push Ups
25x Air Squats