Wednesday 1 Nov 2017

Warmup
400m run
1 lap each:
High knees
Butt kickers
Karaoke
Shuffles
Frankenstein walk
Side lunges alternating each lunge
Spider man

WOD
Death by Weighted Lunge
Increase by 2 reps each minute
65/45#

Post WOD
400m kettle bell farmer carry for time 70/53#

Tuesday 31 Oct 2017

Happy Halloween! Festive dress is hoped for today!

Warmup with partner
8 shuttle runs
-partner does med ball high throws during run
6 laps shuffles
-partner air squats
4 laps power skip
-partner sprawls
2 laps bear crawl
-partner pushup position shoulder taps

WOD
AMRAP
7 min
30 DU
9 Hang power clean 95/75#
6 Lateral bar burpee

Rest 10 min and repeat AMRAP

Post WOD strength
3x30second weighted plank holds increasing weight with plates each hold

1730 Cancelled

I hate to do it, but I have to cancel 1730.  I'm sick again, and need to go home and rest.  I will be back tomorrow.  Thanks






Jake (from State Farm)

Monday 30 Oct 2017

Warmup
1 lap each:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges alternating each lunge
Bear crawl
Sprint
Duck walk
Run backwards

Then do PVC pass throughs and ATW
5 lat activations on the rig in all six positions:
Pull-up hands wide, regular, narrow
Chin-up hands wide, regular, narrow

WOD
"Kelly"
5 RFT
400m run
30 Box jumps 24/20"
30 Wall balls 20/14#

Friday 27 Oct 2017

Friday, October 27

Warm-Up Coaches Choice

Strength:  Power Snatch
5x5 Focus on good technique!!

Metcon:

5RFT
25 Kettlebell Swings 53/35
25 Supermans
25 Knees To Elbow

New Rule

New Rule

The box will now be allowing kids.  We will work to set up an area for the little ones, the bigger kids can be free so long as they are behaved.  Parents are responsible for their children’s behavior, and kids who do not listen or get in the way of athletes may not be allowed to return.

We are doing this because we know a number of athletes who aren’t coming because they have difficulty with child care, and since we are in a new site that isn’t MWR, we can set our own rules.  I want this to work out, so please be responsible and police up your kids.



Jake from State Farm.

Thursday 26 Oct 2017

Thursday WOD:
WARM-UP X3
10 WB
15 Russian Kettlebell Swings
20 Walking Lunges

METCON:
15-12-9-6-3 reps for time
Front Squats 115/75
Bar Facing Burpees
Coaches will assist with scaling weight and movements as needed!!

Classes on 10/26/17 will be @ 0515, 1730

New Address

Sorry I didn't post this earlier.  Our new address is Bldg 2612, Fort Hood TX, 76544.  To get to our new location from the main gate, take TJ Mills Ave to Hell on Wheels.  Make a left onto Hell on Wheels (if you find yourself driving against traffic you are on Old Iron sides). Take the first right after 62nd Street, and the new box is the last building on the right. 

Coach Jake (from State Farm)

Friday 20 Oct 2017

WARM UP

3 rounds

200m jog
10 kip swings
5 PVC Thrusters
10 unbroken double unders

10 pass/atw
10 handstand shrugs


METCON

For time: 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders

Thursday 19 October 2017

WARM UP


STRENGTH

Back Squat
3/2/1 reps
75/85/95% 1RM
If you don’t have your 1RM, pick a weight that is as heavy as you can and perform the reps with correct form.

METCON

For time: Run, 800 m 50 Thrusters, 45 lbs 30 Pull-ups

Moving Day 21 October 2017

The time has finally come.  Some of you have already seen the sign on the gym door.  As of the 23rd of this month Kieschnick will finally be closing for renovations (for reals).  That means it’s time for Centurion to move to its new location.  To make this happen as quickly as possible, we need your help. So this Saturday at 10 am, the WOD will be to finish packing and moving the gym to our new space.  Meno’s Breakfast tacos and coffee will be provided free as a bribe.  If you have a truck that would be helpful.  We will be hashing out any changes to the rules or schedules and posting them as soon as possible.  Thanks for all your support.  Hope to see you all Saturday.



Coach Jake (from State Farm)

Wednesday 18 Oct 2017

WARM UP

500m row (focus on form, and try to keep under 2 min)
10 PVC OHS
5 ea alternating KB snatch (35/24)
10 pass/ATW
10 kip swing
1 min handstand hold

SKILL

Death by Turkish Get Up

2 Alternating Arm Turkish Get Ups (35/24) lbs

Video on Turkish get up
https://youtu.be/2dx2rM1FSgE

METCON

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Power Clean, 135/95 lbs Box Jump, 24/20 in Rest 1 min

Tuesday 17 Oct 2017

WARM UP

3 rounds
200m jog
10 Kip swings
1 Wall walk
5 naked bar thrusters

10 pass/atw
10 shoulder sweeps

STRENGTH

1 RM Push Jerk
Build to a new 1RM.  If you are new, work on form and technique.

METCON

Grace

30 Clean and Jerks 135/95 lbs

Monday 16 Oct 2017

WARM UP

Tabata Row 4 rounds
20 sec work 10 sec rest

Coaches Choice for mobility.


WOD

Row 5k for time


Here is a good article about pacing your workouts.

https://breakingmuscle.co.uk/uk/fitness/train-like-froning-4-pacing-strategies-for-crossfitters

Foundations 14 Sat 17 0830

Tomorrow is the monthly foundations class.  Time is 0830-1030.  There will be a workout afterwards.  And the partner WOD will begin at 1030.  Hope to see you all there!

Saturday, 14 October 2017

Warm up
Foam rolling
10 pvc pass thrus
10 pvc atw
10 KB SDLHP
1 lap walking lunges

Teams of 2-3, For time complete:

60 KB Swings (two can work if teams of 3) 53/35

800m (together)

——————

(one person working at a time)

60 pull-ups

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 Toes-2-Bar

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 pull-ups

——————

800m Run (together)

60 Thrusters (95/65) (two can work if teams of 3)

1730 13 October 2017 Cancelled

I have to cancel the 1730 class for today. I have to cover down for a sick technician, sorry for any inconvenience.  We will back on normal schedule Monday, and I will post on facebook for RSVP for the 1730 class.




Coach Jake (from State Farm)

Friday, 13 October 2017

Warm up
2 rounds of
10 PVC pass throughs
10 PVC ATW
10 kipping swings
10 air squats
250m row

WOD
500m row buy-in

21-15-9-15-21
overhead squats (75/45)
pull-ups
thrusters (75/45)
toe to bar

500m row cash out

1730 12 October 2017 RSVP

Athletes, recently our 1730 class has been pretty dead, and yesterday we had no one show up at 1730.  That being said, I don't want to permanently shutdown the class, But I also don't want to waste my own time.  So for the time being until the numbers get back up I am requiring athletes who intend to come to the 1730 class to RSVP on the Facebook comments that they will be at the class.  If no one RSVPs, there won't be a 1730 class.  Thanks for your cooperation.






Coach Jake (from State Farm)

Thursday, 12 October 2017

Warm up
10 kipping swings
10 scared cat/10 sagging cow
10 air squats
10 lying hip raises

3 sets of 3 push press 75% 1RM
3 sets of 3 push press 80% 1RM
3 sets of 3 push press 85% 1RM

3 sets of 3 snatch grip deadlift @ 105% 1RM snatch
3 sets of 3 clean grip deadlift @ 105% 1RM clean and jerk
3 sets of 3 sumo deadlift @ 90% 1RM deadlift

On the minute x 12
minute 1 - 10 deadlifts (225/155)
minute 2 - 20 abmat sit-ups
minute 3 - max calorie row

Wednesday, 11 October 2017

Warm up

10 PVC pass through
1 wall walk
10 PVC ATW
1 wall walk
10 KB SDLHP
1 wall walk
1 lap walking lunges

3 rounds

1:00 ME Double unders
1:00 rest

20:00 AMRAP

10 GHD sit-ups
20 (10 each side) hand stand shoulder touches
10 hip extensions
20 double unders
10 alternating KB power snatches (53/35)
20 Knees to elbows

Tuesday, 10 October

Warm up
3 rounds
1:30 row at light to moderate pace
1 round strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats)
after third round :45 Samson stretch (each side)


5:00 EMOM
1 pausing OHS (:20 pause at bottom) + 2 snatch balance
Start very light and go up slowly each set


Snatch complex (at your own pace)
Power snatch + OHS + squat snatch (touch and go)
#1 @ 50%, #2 @ 55%, #3 @ 60%, #4 @ 70%, #5 @ 75% #6 @ 80%


Squat snatch
1@ 84% 1RM, 1 @ 87% 1RM, 1 @ 90% 1RM


                                                    "Trunks"
10:00 alternating EMOM
odd minutes 15/12 cal row
even 3 back squats (1st set @ 70% 1RM, 2nd set @ 73% 1RM, 3rd set @ 76% 1RM, 4th set @ 79% 1RM, 5th set @ 82% 1RM

October Fundamentals

It's that time again!  No not pumpkin spice season.  October fundamentals will be held Saturday 14 October at 0830.  There is no registration required.  Please wear appropriate gym attire.  The only requirement is signing our release form before the beginning of the class.


One note:  If you have injuries that may effect your ability to perform the motions as prescribed, that is not a deal breaker, simply let the coaches know and we will modify the movements so that you can complete them without pain.

Barbells for Boobs

A big upcoming event for the fall is the Annual Barbells for Boobs fundraiser for Breast Cancer awareness.  This year we have once again been invited to participate in the festivities.  These include the usual Grace WOD, as well as this year, an obstacle course for adults and children.  There will also be a sanctioned and unsanctioned Olympic lifting competition.  The event will be the 28-29 of October at the Belton Christian Youth Center. 


As with any event, it wouldn't worth it without the sweet sweet gear.  I have the T shirt order form.  Email centurioncrossfit@gmail.com, and I will send you the form so you can print it, and fill it out.  I need these forms NLT the end of the day Wednesday the 11th.  Also, let me know if you register for the WOD or obstacle course, so I can see if I can get us grouped together. I've provided the event link below.






https://www.eventbee.com/v/2017centraltexasolyopen#/tickets

Thursday 5 Oct 2017

Warm-up
500m row
10 air squats
10 kip swings
10 push-ups

WOD
Karannie
50-40-30-20-10
Wall balls 20/14# and 10/9'
Double unders
Abmat sit-ups

Wednesday 4 Oct 2017

Note:
The box will be closed for the 4 day weekend.

Warm-up
2rounds
1 min Jump rope
1 min Row
1 min burpee pull-up
1 min rest

WOD
Chipper for time
80 PVC OHS
30 GHD hip extensions
30 Cal row
30 Alt KB power cleans 53/35#
30 laps Side shuffles
30 KBS 53/35#
30 Broad jumps
30 PVC Squat snatch
800m Med ball run

Tuesday 3 Oct 2017

Warm-up
500m row
High knees
Butt kickers
Shuffles
Karaoke
Side lunges alternating
Spiderman

Strength
Every 30 seconds for 4 minutes
alternating movements each 30 seconds
do 1-5 Strict pull-ups
do 1-5 Strict chin-ups

WOD
4RFT
100m Sled push
30 Abmat sit-ups
5 Handstand push-ups

Monday 2 Oct 2017

Warm-up
500m row
25 Jumping Jacks
10 PVC PT/ATW

Strength
5 rnds
ME hand release push-ups
rest 1 min between sets

WOD
FT
100 Bench Press (choose weight you can do 10-20 unbroken)
50 DU every break in bench presses