Saturday- 31 Aug 2013 "Hotshots 19"

Honoring more Heroes at Centurion

  "Hotshots 19"

6 Rounds for time of:

• 30 Squats
• 19 Power clean (135/95)
• 7 Strict Pull-ups
• Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families

 

https://hotshots19.crossfit.com/

August 30, 2013: Happy Friday!

Class schedule for Friday 30 August: 0930 and 1730 ONLY. 

Class for 31 August: 1000 

Class for 2 September: 0930 ONLY

Have a FUN and SAFE Labor Day weekend, Centurions!!

Warm Up:

500 m row/400 m run

Burgener Warm up with PVC

15 Power snatch with PVC/15# bar

15 Front squat with PVC/15# bar

15 Push press with PVC/15# bar

15 burpees

Strength:

Every Minute on The Minute (EMOTM) for 10 minutes:

5 reps Power Snatch

Goal is to do all 10 rounds with 5 unbroken reps at an efficient weight

Power snatch efficiency video

WOD:

21-15-9

Front Squat (115/75) (95/55) (75/35)

Burpee

Push press (115/75) (95/55) (75/35)

August 29, 2013: Evens and Odds

Attention 0530 class: due to the Grand Prix run Thursday morning, anyone who parks in the lot at Kieschnick gym will not be able to leave the parking lot until after 8 AM. Please plan to park in the barracks lot across the street. 

Friday (8/30) is a training holiday. Classes will be held at 0930 and 1730 ONLY. 

Saturday (8/31) Coach Christy will be holding a WOD at 10 AM

Monday (9/2) class is TBD.

Warmup:

500 m row/400 m run

MOBILITY!!

15 kettlebell swings (light)

15 pull ups 

15 ring dips

WOD:

10 rounds

A new round starts every 3 minutes:

12 calorie row

10 kettlebell swings (70/53) (53/35) (35/25)

10 chest to bar pull-ups (even rounds)

10 ring dips (odd rounds)

For example: 

Round 1: 12 calorie row, 10 KB swings, 10 ring dips

Round 2: 12 calorie row, 10 KB swings 10 chest to bar pull ups

etc.

August 28, 2013: Karen

Warmup:

500 m row/400 m run

Burgener warmup with PVC

15 squat cleans with PVC/15# bar

15 push jerks with PVC/15# bar

15 wall balls

Strength:

Clean & Jerk touch and go

3-3-3-3-3-3-3

WOD:

"Karen"

150 wall balls for time (20/14) 

Men: 10 ft target

Women: 8 ft target

August 27th: "Tommy Mac"

Warmup: 

500 m row/400 m run

10 burpees

10 thrusters with PVC/15# bar

10 power snatch with PVC/15# bar

10 push jerks with PVC/15# bar

10 hang squat cleans with PVC/15# bar

10 OHS with PVC/15# bar

10 burpees

WOD:

"Tommy Mac"

Sergeant Thomas R. MacPherson
KIA October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, Second Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Washington. He previously served one deployment to Iraq and this was his 4th deployment to Afghanistan.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden, of Tacoma, WA and his parents Troy and Diona MacPherson of Long Beach.  

2 rounds for time:

12 burpees

12 thrusters (115/75) (95/55) (75/35)

12 burpees

12 power snatch (115/75) (95/55) (75/35)

12 burpees

12 push jerks (115/75) (95/55) (75/35)

12 burpees

12 hang squat cleans (115/75) (95/55) (75/35)

12 burpees

12 over head squats (115/75) (95/55) (75/35)

The following statement is from Tommy’s former Platoon Leader…

The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife, Claudia MacPherson, and their son, Brayden.

Monday August 26th: Are you ready for this?

Remember: there will be NO 0530 class today because it's the first day of school! Good luck to all the Centurion kids (young and old) headed back to school! :)

Noon and 1730 classes will run as scheduled.

Warm up:

500 m row/400 m run

Shoulder mobility

15 Push press with PVC/15# training bar

15 split jerk with PVC/15# training bar

15 pull ups

15 ring dips

Muscle up progression

Strength:

Split Jerk

3-3-3-3-3-3-3

(work to find your 3 rep maximum)

WOD:

30 Muscle ups for time

24 August 2013- Saturday: Squat Burpee!

SQUAT BURPEE!!!

Crossfit Games 2013 Team Event Squat Burpee

Centurion Version 

Teams of two complete:

Three rounds for time of:

 
30 Squats with a barbell shouldered (switch shoulders after each squat)
30 Burpees over barbell (each person is on the same side to begin and each persons chest much touch the ground together before standing)

Weights on the barbell- (135/95)(115/75)(95/65)

**barbell must be cleaned to the shoulder, not racked** 

August 23, 2013: Double WOD Friday!

Reminder: please take time at the end of the WOD to clean up and clean off your equipment. This includes wiping down your bars and any chalk on the floor or equipment after use. Throw away your trash, organize your weights when putting them away, return equipment to the same location you picked it up from, etc.  Please do not use hand chalk to mark rounds on the floor or any other type of writing on the floor. We provide you with pennies to keep track of your rounds. 

Thank you! 

Centurion coaches

Warmup:

Repeat 2x

500 m run/400 m row

15 PVC deadlifts (or use 15# bar)

15 ab mat situps

WOD 1:

3 rounds for time:

10 Deadlifts (315/225) (295/205) (275/185)

30 GHD situps

Rest 5 minutes

WOD 2:

4 rounds:

Row 500 m 

Rest 1 minute

Score will be slowest round

August 22, 2013: Barbell and bodyweight

Warmup:

400 m run/500 m row

Burgener warmup

15 Snatch with PVC or 15# bar

15 pull ups

15 burpees

Strength:

Video: Chad Vaughn 285 lb snatch

(Squat) Snatch 

1-1-1-1-1-1-1

WOD:

5 rounds for time:

12 chest to bar pull-ups

12 burpees

Wednesday August 21, 2013: "DT"

Warmup:

400 m run/500 m row

Burgener warmup

15 PVC or 15# bar hang power cleans

15 PVC or 15# bar Push Jerks

15 PVC or 15# bar Deadlifts

WOD

Photo from crossfit.com

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"
5 Rounds for time:
12 deadlifts (155/105) (135/95) (115/75)
9 hang power cleans (155/105) (135/95) (115/75)
6 push jerks (155/105) (135/95) (115/75)

1 bar for all three movements. Scale accordingly. 

August 20, 2013: What's like Cindy but isn't Cindy?

Warmup:

Repeat 2x

500 m row/ 400 m run

15 pull ups

15 push ups

15 air squats

Shoulder and hip mobility: Coaches' Choice

WOD

"Chelsea"

Every minute on the minute for 30 minutes:

5 pull ups

10 push ups

15 air squats

Post last round completed within the minute. After you can no longer complete the round within the minute, treat the rest of the time as an AMRAP (as many rounds as possible)

Monday August 19th

Warmup:

400 m run/500 m row

15 Air squats

15 back squats w/ 15# bar or PVC

15 front squats w/ 15# bar or PVC

15 pull-ups

15 Toes to bar

15 ab-mat situps

Strength

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

15 minute AMRAP

6 Front Squat (185/135) (165/115) (135/95)

12 Toes to bar

24 Sit ups

Saturday- August 17th 2013

Crossfit Games Team Event 

LEGLESS

***Teams of 4***

Each member completes the following as a relay (men first, women follow)

15 Thrusters (95 / 65 lbs)(85 / 55)(75 / 45)
3 Legless Rope Climbs
12 Thrusters (95 / 65 lbs)(85 / 55)(75 / 45)
2 Legless Rope climbs
9 Thrusters (95 / 65 lbs)(85 / 55)(75 / 45)
1 Legless rope climb

*As per the Games, you can not use your legs to ascend or descend down the rope. The rope can not wrap around your legs, that will count as a no rep. No holding the rope between your thighs either, that is a no rep. Check your ego on this one. Real tough.*

**scale for rope climbs will be regular rope climbs. If you do not have a regular rope climb, robe arm climbs from the floor (3:1) are the next scaling option**


**Coach Christy will not be there tomorrow as she will be cheering on some of our Centurion Athletes in a competition in San Antonio! So you guys better kick some butt for her!!!****

WE WOULD LIKE TO SEND ALL OUR 

ATHLETES COMPETING THIS WEEKEND

 THE BEST OF LUCK! WE ARE ROOTING

 FOR YOU ALL! KICK SOME BUTT!!



 

Friday August 16th

Warmup:

400 m run/500 m row

15 air squats

15 push ups

15 pull ups

15 burpees

WOD:

Bring all of these! You may need some or all of these for the WOD!

See you tomorrow!

August 15, 2013

Warmup:

Run 400m/row 500m

15 front squats with PVC

15 push press with PVC

15 pull-ups 

Strength:

Thrusters

1-1-1-1-1-1-1

WOD:

"Jackie"

1000m row

50 Thrusters (45/30) (30/15) (15/PVC)

30 pull-ups 

Wednesday August 14

Double WOD Wednesday!

Warmup

400 m run/500 m row

Burgener warmup with PVC

15 power cleans with PVC (or 15# training bar)

15 push press with PVC

15 push jerk with PVC

15 burpees

WOD

For time:

3 rounds

10 power cleans (155/105) (135/95) (115/75)

10 burpees

Rest 5 minutes

For time:

3 rounds 

10 push jerk (155/105) (135/95) (115/75) 

10 burpees

You will clean the bar from the ground for each set of push jerks.

Tuesday August 13, 2013

Warmup:

400 m run/500 m row

15 air squats

15 PVC back squats

15 ab mat situps

20 double unders

WOD

"Michelle"

For time:

Tabata backsquat to 100 (95/65) (75/45) (55/30)

(20 seconds work, 10 seconds rest, repeated until you hit 100 repetitions of back squats)

into

50-40-30-20-10

Ab mat sit ups

Double unders

Monday August 12, 2013

A lil' bit of this, lil' bit of that

Warmup:

500 m row/400 m run

15 deadlifts with PVC

15 Sumo deadlift high pull

20 walking lunges (each leg counts as 1)

15 box jumps

Strength

Every minute on the minute for 10 minutes:

3 Deadlifts

Weight should be around 75% of your 1 rep maximum

WOD

For time:

21-18-15-12-9

Lunges with bar in the front rack position (95/65) (75/45) (55/30)

Sumo Deadlift High Pull (use same bar as lunges)

Box jumps (24"/20") (20"/18")

I-didnt-arod! - 10 August 2013

Games Team Event 1

"The Burden Run"

and 

"Iditarod"

For time:
Run 2.1 miles
Women flip the Pig 50 yards while men carry four 45lb plates
Men add the weight and flip the Pig 50 yards
650 yard Worm carry

Drag the Iditarod 66 yards for time

In Team Iditarod 1, 135 pounds is on the sled.
In Team Iditarod 2, 180 pounds is on the sled.
In Team Iditarod 3, 225 pounds is on the sled.

Centurion Style 

BURDEN

Teams of 4 (2 male, 2 female if we can)

Run 1 mile

2 team members flip tire 50 meters while other two team members hold 45# plate then switch (other two flip and the other two hold plates)

Team Tire (or log) carry 400 meters

IDIDNTAROD

each team member at a time will pull a sled 50 meters consisting of different weights

1 team member will pull 95#

1 team member will pull 115#

1 team member will pull 135#

1 team member will pull 155#

Switch on and off. Team members not pulling will have to make sure the weights are in the correct spots and placed on the sleds prior to next person pulling.

FOR TIME!

 

Friday August 9th The burpee warm up is BACK!

Sorry for the late notice, Centurions! 0530 class will be canceled for Friday August 9th. Class will resume Monday morning! 

Reminder: today (August 9th) is the last day for 0930 due to low attendance. 

Other class options are: 0530, noon, 1730 and 1930 (Tuesdays/Thursdays only-- please see a coach to sign up for 1930.)

Warmup:

500 m row

15 front squats (PVC)

15 thrusters (PVC)

Coaches' Song Choice Burpee Warmup

Or

Or....?

WOD

10 Rounds for time:

12 calorie row

8 Thrusters (95/65) (75/45) (55/30)

8 burpees

Thursday August 8, 2013 Time to clean!

Remember Centurions as of Monday August 12th, there will not be a 0930 class due to low attendance. However, on Tuesdays/Thursdays, Sasha is coaching a 1930 (7:30 PM) class. We'd like to expand that class, if enough athletes attend. 

Warmup:

500 m run/400 m row

30 double unders

Burgener warmup

15 Hang Power Cleans with PVC

15 Bench press with 15 lb training bar

WOD:

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (155/105) (135/95) (115/75)

Close Grip Bench Press 

Close grip is shoulder width, or slightly narrower, however don't bring your hands in too close and risk injuring your wrists.

Wednesday August 7, 2013 Bring your ropes!

Warmup:

Run 400 m or row 500 m

10 pass throughs

Shoulder mobility

15 PVC push press

20 double unders

Kelly Starrett Shoulder mobility video

WOD

5 rounds for time:

15 push press (135/95) (115/75) (95/55) 

Bar must be cleaned from the floor 

30 double unders (attempts count, or 90 singles)

15 Toes to Bar

30 double unders (or 90 singles)

Tuesday August 6, 2013 FifTY or FifTEEN? ....Both!!

Warmup:

500 m row/400 m run
15 pass throughs
Shoulder mobility

Muscle up progression

WOD
For time:

50 GHD sit-ups

15 Push jerk (185/115) (155/95) (135/75)

50 burpees

15 muscle-ups (scale to 3-1 pull ups and ring dips)

50 box jumps (30/24) (24/20) (20/12)

15 squat cleans (185/115) (155/95) (135/75)

Monday August 5, 2013 Ten minutes -- three times!

Thanks to everyone who came out to support the 31 Heroes WOD this weekend!

Reminder: effective August 12th, 0930 class will be canceled, primarily due to low attendance. Class options are 0530, noon, 1730 and on Tuesdays/Thursdays 1930. We may add classes in the future as attendance and coaches' schedules permit.

Warmup

500 m row/400 m run

Burgener warmup (with PVC)

15 squat snatch (with PVC)

15 medicine ball cleans

15 PVC cleans

Skill Work

Squat snatch

Clean and Jerk

WOD

10 minutes to work to 1 rep maximum of snatch

then

10 minutes to work to 1 rep maximum of clean and jerk

then

EMOM (every minute on the minute) for 10 minutes

80% of your 1 rep max of EITHER snatch or clean & jerk

31 HEROES EVENT - 3 AUG 2013

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)(135/95)(115/75)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)(24/20")

 

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 ***Pictures from Centuurion's 31 Heroes Event last year***

August 2, 2013 "The face that launched a thousand ships"

Due to the training holiday, classes will only be held at 0930 and 1200.

Warmup

500 m row/400 m run

Pull-ups skill work

Kettlebell skill work

WOD

"Helen"

3 rounds for time:

400 m run

21 kettlebell swings (53/35) (35/25) (25/20# dumbbell)

12 pull-ups