Thursday, October 31, 2013

1 NOV 2013 - Power Snatch - Power Cleans- Weighted Sit-ups-GH-Pullups

Half the class with begin with the EMOTM Power Snatch and Power Cleans while the rest do the 5 sets not for time WOD.  Then the groups will rotate.

EMOTM for 10 minutes
3 reps power snatch @70% (doesn't have to be touch and go, just heavy)


EMOTM for 10 min 
3 power cleans @70% 


rest 5 min

5 sets not for time
20 weighted sit ups
10 GH raises
max reps strict pull ups


Wednesday, October 30, 2013

31 OCT 2013 - Trick or Treat - Not FGB but like it...

Trick or Treat !?!? - Reminder no 1730 class because of Halloween! Also Coach Kristina will run 0530 class and Katie will run noon class!  Thanks for the help ladies!

Fight Gone Bad WOD concept.  Athletes will begin on a specific exercise and perform as many reps as possible in 1 minute, recording your reps as you go.  4 Exercises total with 1 minute rest after all four exercises.  WOD will take 25 minutes to complete so multiple stations can be set-up to accommodate larger classes.

5 rounds
1 min max row for calories
1 min max burpees
1 min max KB swings (53/35) (35/25) (25/10)
1 min max double unders (Scale 4 to 1 Singles)
1 min rest
Score = total reps


Run 400 / Row 500
10 push-ups 
10 Abmat sit-ups
20 Double Unders
10 KBS with choosen weights.
10 Burpees

Tuesday, October 29, 2013

"Open Gym" Discontinued

Attention Centurions! Due to liability, safety, class structure and property accountability concerns I've decided to discontinue open gym effective tomorrow. While I appreciate the time provided by Wil and Sasha, I have legitimate safety concerns about the gym being open late in the evenings or on Sundays with very few athletes or Coaches in attendance to provide oversight. The combative guys have also expressed concern due to the lack of Active Duty Army Personnel (that are also volunteers) during this timeframe and frankly I understand their concern. Reminder to everyone the facility we share is a Soldier Run MWR facility and the combatives team NCOIC and myself are responsible for ALL of the property in the building as well as everything that happens or fails to happen. Our box will continue to provide the best volunteer Coaching available during our regularly scheduled class times. Sorry for the inconvenience.

30 OCT 2013 - Snatch Balance & HPC/BJs

Snatch balance
(After warm-up, continue to warmup to snatch balance starting weight.  First use the appropriate bar #15, #30, #45 to continue warmp-up and proceed with additional weight as needed.  Once warm-up is complete, begin at roughly 60% of your snatch 1 rep max and work up from there.  Your Snatch Balance 1 rep max should be at least 10-20% more than your 1 rep snatch weight)
Watch Coach Mike Burgener Coach Dave Lipson on technique.
15 hang power cleans (135/95) (115/75) (95/65)(75/45)
30 box jumps (24/20)(20/18)(18/12) - Scale to step-ups as required
400 m run / 500 m row
Samson Stretch (Lunge with Hands Overhead)
Burgener Warm-up w/ PVC
10 Overhead Squats
10 Pass Throughs
10 Hang Power Cleans with PVC
10 Box Jumps (steady pace)
10 GHDs or Ab-Mat situps

Monday, October 28, 2013

29 OCT 2013 - Now 80%!!!! & "Cindy" Practice

Back Squat!!! @ 80%!!! (Yes that means heavy!)
EMOTM for 10 min
2 reps back squat @80%

CrossFit - Back Squat Tip with K-Starr
Practicing with "Cindy's older sister"
15 min AMRAP
10 pull ups
15 push ups
20 air squats

400 meter run / 500 meter row
10 Air Squats
10 Overhead Squats
10 Pullups
10 Pushups
10 Walking Lunges
Samsun Stretch
3 Mobility Stretches from K-Starr Posters (Coach Select)

Sunday, October 27, 2013

28 OCT 2013 - Shoulder Press & Squat Clean / Wall - Ball METCON

Strength 3 reps shoulder press @75%
EMOTM for 10 min


For 20 min:
Even minutes: 3 squat clean (touch and go, but heavy)
Odd minutes: 15-20 wall balls (choose reps) (20/14)
Once you cannot complete the reps within the minute, turn into AMRAP


Run 400 / Row 500
5 minutes Arm and Shoulder Mobility work
Repeat the following 4 exercises x 2
10 Leg Raises from pull-up bar
10 Med-Ball Cleans
10 Wall-Balls
10 Shoulder Press with PVC

Friday, October 25, 2013

26 OCT 2013






Thursday, October 24, 2013

25 OCT 2013 - Squat Clean & Jerk & "Randy"

squat clean & jerk
2-2-2-2-2-2-2 (not touch and go, heavy, efficient weight)


Watch Lu Xiaojun (China) Clean and Jerk at the 2012 Olympics in England - Oh yeah, and he weights 170 lbs!  Oh yeah, and that is 451# he is throwing up over his head! Amazing!
75 reps of  75# snatch (Power, Squat, Split however)
"Randy" is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website 13 February 2008.
400 m run / 500 m row
Burgner Warm-up (PVC)
15 Front Squats with 45# bar
15 Push or Split Jerks with #15, #30, #45 bar

Wednesday, October 23, 2013

24 OCT 2013 - Benchmark Girl "Lynne"


5 rounds, for max reps (Log each exercise for each round; total is # of reps per exercise performed cumulatively for all five rounds)
> Body weight Bench Press  (Ladies may scale to 50% of their body weight if this is the first time doing the WOD)
> Pull-ups (Strict, kipping or butterfly)
Note: If you cannot bench press your body weight, scale the weight down to something you can manage 3-5 reps of in the first round.
Trivia: “Lynne” was named after power lifter, Lynne Pitts

Athletes will pair up by similiar abilities (roughly as close to Body Weight as possible to eliminate changing out too much of the weight between athletes. The first HEAT will begin on the zero counting up. Second HEAT should start at the 2 min 30 second minute mark with the bench. At the 5 minute mark the 1st HEAT should begin pullups. Then at the 7:30 minute mark the 2nd HEAT should begin pullups. At the 10:00 minute mark the 1st HEAT should start the second round etc, etc. This will allow one athlete to help the other whether spotting bench or assisting with the bands for pullups without interfering with the conduct of the WOD.

Five rounds for max reps, of body weight bench presses and pull-ups. Unlike FranHelen and Baseline, which we’ve covered, “Lynne” is not for time. You may take as long as you need to perform all five rounds. But why? Periodically, a WOD (Workout of the Day) with a name will come up. These benchmarks are used as tests and measurements to see how far you’ve progressed since the last time you performed them. If you're improving at the benchmarks, you’re getting fitter and developing athletically. So use “Lynne” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, power and muscular endurance.

400 m run or 500 m row
Arm and Shoulder mobility with bands
10 Pass-Throughs
10 Around the World with PVC
10 Pull-ups with bands  
10 Bench Press with naked bar

Tuesday, October 22, 2013

23 OCT 2013 - 3 Position Snatch 1-1-1-1-1-1-1

3 position snatch (high hang, hang, power)

Start from the ground, then hang position, then high hang position. This is 1 rep for each position for each set.

See the link below for a video demonstration

5 rounds for time
20 cal row
20 wall ball (20/14)

See the link below for a video demonstration of the full Snatch by Chad Vaughn

Monday, October 21, 2013

22 October: Squats and Deadlifts oh my!

Warm up:
500 m row/400 m run
15 air squats
15 back squats with PVC/15# bar
15 deadlifts with PVC/15# bar
15 burpees
15 GHD situps or ab mat situps

Every Minute on the Minute for 10 minutes:
3 reps back squat @75% of your 1 Rep Max

-rest 5 minutes-

Deadlift (225/155) (205/135) (185/115)
GHD situps (scale to abmat)

Sunday, October 20, 2013

Monday 21 October: Cleaning countdown

500 m row / 400 m run
10 Walking Lunges
10 GHD or Ab-Mat Situps
10 burpees
10 pass throughs
Burgner Warmup
10 Power clean

Squat Clean

Chad Vaughn gives some squat clean tips

Hang power clean (155/115) (135/95) (115/75)

Friday, October 18, 2013

Thursday, October 17, 2013

18 OCT 2013 - Shoulder Press, Wall-Ball-Abmat-KB-METCON


EMOTM for 10 min
3 reps shoulder press @70% of 1RM


50-40-30-20-10 reps for time of:

wall ball (20/14)
ab mat sit ups
KB sumo dl high pull (70/53)

Warm-up (Group Warm-up)
40 meters Gun Run (Down and Back)
40 meters Frankenstein Walks (Down and Back)
40 meters Bear Crawl (Down and Back)
40 meters Standing Long Jump Burpees (Down and Back)
40 meters High Kick
40 meters Duck Walk (Down and Back)

Wednesday, October 16, 2013

17 OCT 2013 - "Row for your life"

Check out this Rowing video for technique improvement

5 rounds of
1000 m row (1:1 work:rest) (Beginners should scale to 500 meter row)


5 rounds (not for time)

20 GHDs (Scale to Ab-Mat Sit-ups)
20 back extensions (Scale to Good mornings with a #15, 30, or #45 bar depending on the skill level)

Half the class will do GHDs and Back Extensions and the other half will do the Rowing WOD.  Since the GHD back extension group will finish first this group will conduct mobility work for from the Deadlift / Squat Poster.  T-Spine Smash, Banded Mobility from the rig.  Select a new mobility WOD from the poster you have never done.

400 meter run
Class will go long so continue warm-up while rowing or while doing the GHD / Back Extensions

Tuesday, October 15, 2013

16 OCT 2013 - Power Clean + METCON + Cash-Out

Wednesday Oct 16th:


Power clean

Rest 5-10 minutes


Push jerk (135/95) (115/75) (95/65)
Toes to bar (Scale to Knee Raises)

Rest 5 minutes


3 sets max reps ring dips
(use bands if necessary but still determine max set of ring dips)
500 m row / 400 m run
10 Walking Lunges
10 GHD or Ab-Mat Situps
10 Toes to Bar
10 burpees
10 pass throughs
Burgner Warmup
10 Power clean
10 Push Jerk

Monday, October 14, 2013

15 OCT 2013 - more Squats!!!

Tuesday Oct 15:
EMOTM for 10 minutes
3 reps back squat @ 70% 1RM
12 min AMRAP
5 hang power cleans (135/95)
10 walking lunge w/ bar on back (135/95)



400 m run / 500 m row
10 air squats
10 pass throughs
10 overhead squats
10 med ball cleans
10 GHDs
3 squat based mobility exercises.

Sunday, October 13, 2013

Monday 14 October: Squat!

Remember Centurions: only 0900 class today!

Warm up:
500 m row/400 m run
then 2 sets:
15 reps Front squat with 45/30# bar
15 reps back squat with 45/30# bar
30 double unders

15-20 minutes to find your:
1 Rep Max front squat
1 Rep Max back squat

10-8-6-4-2 front squat (165/115) (135/95) (115/75)
50-40-30-20-10 double unders
**You will clean the weight from the floor for the WOD.

Friday, October 11, 2013

12 OCT- Fight Gone BAD!!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

**FOUNDATIONS at 0830! Please arrive a few minutes early to sign in so we can start on time. All people going through foundations are more than welcome and are encouraged to join in on the WOD (work out of the day) at 10AM. **

Thursday, October 10, 2013

11 OCT 2013 - Deadlift, Bench Press, and Row!


1 RM Deadlift & 1 RM max Bench Press

Take 15 minutes to find your 1 Rep MAX Deadlift and 1 Rep Max Bench Press.  Half the class will attempt the Bench Press first and half will do the DL work.  Warmup as needed prior to executing your 1 rep MAX effort for both lifts.  After 15 minutes rotate to the other exercise.

Rest 5 minutes 
1000m row max effort


Run 400 / Row 500
10 Air Squats
10 Pass-Throughs
10 Overhead Squats
Coach led Mobility Exercises

Wednesday, October 9, 2013

Columbus Day 2013 Box Schedule!

Centurions, modified class schedule for the Columbus day weekend will be as follows:

Friday - (no 0530 class) 0900-1000, 1000-1100, (no noon class) 1730-1830 
Saturday - Foundations from 0830-1000, 1000 class! Will go old school and do Fight Gone Bad for our 1000 Saturday class!
Sunday Open Gym as scheduled
Monday - 0900 only

Have a great weekend!

10 OCT 2013 - The Press!

Strength - 15 minutes to find your 1 rep max Shoulder (strict) Press
- Using a rack and partnering up with someone warmup to your 1 rep max of the shoulder press.  Log results.  This is the more important of the two WODs! Focus on technique, breathing, and range of motion!  Get that new PR!!!!

rest 5 - 10 minutes

12 Minute AMRAP

10 Shoulder to Overhead (115/85) (95/65) (65/30)
10 Pull-ups

400 m Run / 500 m row
10 Pass Throughs
10 Around the worlds
10 Strict Press with PVC
10 Pullups (strict or with band)
Select two stretches from mobility poster

Wednesday 9 October:

Warm up:
500 m row/400 m run
15 GHD sit ups
15 box jumps
15 burpees
500 m row/400 m run
GHD situps ( scale to abmat)
Burpee over box jumps (24/20) (scale height or to step ups)

Tuesday, October 8, 2013

Tuesday - 8 OCT 2013

EMOTM for 10 min
3 rep squat clean
Select a weight between 50-60% of your 1 rep max for the clean. 
-rest 5 min-
Row 2000 m


Sunday, October 6, 2013

Monday Oct. 7th: Monday, Monday, Monday

Great showing from Centurion at Barbells for Boobs! 

Warm up:
500 m row/400 m run
15 push ups
20 lunges (10 each leg)
20 double unders

5 rounds for time:
10 push ups
20 walking lunges with a kettlebell in the front rack position (53/35) (35/25) (25/15)
(10 each leg)
30 double unders

Saturday, October 5, 2013

05 OCT 2013 - "Grace" - Barbell for Boobs Pink Bra Tour Stop #4 Belton TX

30 Reps of Clean and Jerk for time
(135 / 95) (115 / 75) (95 / 65)

Thanks Centurions for showing all the support for the 2013 Barbell for Boobs Pink Bra Tour - Stop 4 at Schoeof's BBQ in Belton, TX!  We collectively raised over $2500 dollars in support of an awesome cause!

Thank you CrossFit CENTEX for hosting such an awesome event!

Great turnout!  Can't wait until 2014!!!!

Thursday, October 3, 2013

Friday October 4th: Clean & Jerk / Push Press & KBS

Warm up:
500 m row/400 m run
Burgener Warm up with PVC/15# bar
15 clean and jerk with PVC/15# bar
15 push press with PVC/15# bar
15 kettlebell swings (light weight)

EMOTM for 10 min:
3 reps clean & jerk 
Should be at your heaviest, efficient weight, not touch and go.

**If you are doing Grace at Barbells for Boobs tomorrow, you can go directly to the AMRAP

12 minute AMRAP:
10 Push Press (95/65) (75/45) (55/30)
15 kettlebell swings (70/53) (53/35) (35/25)

Wednesday, October 2, 2013

Thursday October 3rd: Double WOD Thursday

Warm up:
500 m row/400 m run
15 ring dips
15 burpees
15 front squats with PVC/15# bar

WOD 1:
Run 400m x 4
1:1 work:rest ratio

WOD 2:
Ring dips
Front Squat (135/95) (115/75) (95/55)

Tuesday, October 1, 2013

October 2nd: GOAT retest day!!

Warm up:
2 times:
400 m run/500 m row
15 push ups

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 
It's finally October 2nd! 
It's time to re-test yourself and see how much you've improved! Post your GOAT and improvement to the comments!


15 minute AMRAP 
250 m row
25 push ups