Friday, December 31, 2010
Happy New Year!
I look forward to another incredible year for Centurion CrossFit Fort Hood – from the certs we have lined up in the spring, to having athletes compete at Sectionals, watching this years Games, having our own sanctioned CrossFit competition – the possibilities are endless; the one thing I do know, is it will be a great ride!
Wednesday, December 29, 2010
Tuesday, December 28, 2010
Wednesday
5-5-3-3-2-1 of each:
Back Squat
Shoulder Press
Power Clean
Warm up with 50% of your 1 rep max then use 85% of your 1 rep max for your final lift of each.
Back Squat
Shoulder Press
Power Clean
Warm up with 50% of your 1 rep max then use 85% of your 1 rep max for your final lift of each.
Tuesday 28 December 2010
Today's WOD:
5 Rounds for Time:
8 Chest to Bar Pullups
8 Ring Dips
10 Overhead Squat (95/65)
10 Toes to Bar
15 Situps
CF Endurance WOD ( 3 hours later):
choose ONE of the following sports for a
20 minute AMRAP
SWIM: 50m, rest 30 sec
BIKE: 1/4 mile, rest 30 sec
ROW: 200m, rest 30 sec
complete as many rounds as possible in the 20 minutes, rest periods included.
5 Rounds for Time:
8 Chest to Bar Pullups
8 Ring Dips
10 Overhead Squat (95/65)
10 Toes to Bar
15 Situps
CF Endurance WOD ( 3 hours later):
choose ONE of the following sports for a
20 minute AMRAP
SWIM: 50m, rest 30 sec
BIKE: 1/4 mile, rest 30 sec
ROW: 200m, rest 30 sec
complete as many rounds as possible in the 20 minutes, rest periods included.
Saturday, December 25, 2010
Thursday, December 23, 2010
MONDAY 27 Dec
Strength WOD from Mark Rippetoe's Starting Strength:
5-5-3-3-2-1- of each exercise:
Back Squat
Bench Press
Deadlift
Notes: Warm up with 50% of your 1RM, then use no less then 85% of your 1RM for your final lift of each. We recommend that you partner up for assistance.
For the Long Weekend
Need a WOD for the long weekend when the gym is closed? Here's a few that require little to no equipment. Pick your poison (scale for time/reps/distance where necessary)!
1. "Invisible Fran" 21-15-9 of Air Squats and Pushups for time
2. Run 800m, 50 Air Squats, 3 Rounds for time
3. "Michael" 3 Rounds of 800m run, 50 back ext (sub good mornings) & 50 situps
4. Sprint 100 m, Walk 100 m: 10 rounds for time
5. 100 Burpees for time or 150 Burpees for Time
6. Run a mile (or two if you'd like), doing 10 pushups on the minute every minute.
7. Prison Rules: 20 Burpees, walk 15 feet, 19 Burpees, walk 15 feet, 18....down to 1 burpee.
8. 150 Pushups for time. Push until you cannot maintain form, then rest by running 400 meters before continuing to execute pushups with proper form. Repeat the run as necessary.
and don't forget two of my favorites:
9. "Griff"
Run 800 m
Run 400 m Backward
Run 800 m
Run 400 m Backward
10. For time: 400 m Walking Lunge
Note: Don't forget your warm up, cool down, and mobility exercises!
Merry Christmas!
1. "Invisible Fran" 21-15-9 of Air Squats and Pushups for time
2. Run 800m, 50 Air Squats, 3 Rounds for time
3. "Michael" 3 Rounds of 800m run, 50 back ext (sub good mornings) & 50 situps
4. Sprint 100 m, Walk 100 m: 10 rounds for time
5. 100 Burpees for time or 150 Burpees for Time
6. Run a mile (or two if you'd like), doing 10 pushups on the minute every minute.
7. Prison Rules: 20 Burpees, walk 15 feet, 19 Burpees, walk 15 feet, 18....down to 1 burpee.
8. 150 Pushups for time. Push until you cannot maintain form, then rest by running 400 meters before continuing to execute pushups with proper form. Repeat the run as necessary.
and don't forget two of my favorites:
9. "Griff"
Run 800 m
Run 400 m Backward
Run 800 m
Run 400 m Backward
10. For time: 400 m Walking Lunge
Note: Don't forget your warm up, cool down, and mobility exercises!
Merry Christmas!
Wednesday, December 22, 2010
Wednesday 22 December
Today's WOD:
DEADLIFTS:
5-5-5-5-5
Rest 5-10 minutes, then:
12 minute AMRAP:
20 GHD's or Situps
15 Kettlebell Swings (55/35)
10 Pushups
DEADLIFTS:
5-5-5-5-5
Rest 5-10 minutes, then:
12 minute AMRAP:
20 GHD's or Situps
15 Kettlebell Swings (55/35)
10 Pushups
Monday, December 20, 2010
Holiday Hours/Changes
Just a reminder about holiday hours for the next two weeks:
The Functional Fitness Gym will be open from 1100-2100 Monday - Wednesday and closed Thursday-Sunday for this week and next (December 20-31).
Class times are:
Ladies' at 1100 Mon-Wed
1200 and 1730 CrossFit Mon-Wed
NOTE:
**There will be no CrossFit Kids Class during these two weeks.
** Foundations will be held Monday 20 Dec and Monday 27 Dec from 1100-1300.
We will resume our normal schedule the first week of January 2011.
Happy Holidays!
The Functional Fitness Gym will be open from 1100-2100 Monday - Wednesday and closed Thursday-Sunday for this week and next (December 20-31).
Class times are:
Ladies' at 1100 Mon-Wed
1200 and 1730 CrossFit Mon-Wed
NOTE:
**There will be no CrossFit Kids Class during these two weeks.
** Foundations will be held Monday 20 Dec and Monday 27 Dec from 1100-1300.
We will resume our normal schedule the first week of January 2011.
Happy Holidays!
Sunday, December 19, 2010
Monday
5 rounds for time:
9 Deadlifts (135/95)
6 Power Cleans
3 Squat Cleans to Overhead AKA a "Cluster"
This workout is to be done with the same weight throughout.
9 Deadlifts (135/95)
6 Power Cleans
3 Squat Cleans to Overhead AKA a "Cluster"
This workout is to be done with the same weight throughout.
Thursday, December 16, 2010
FRIDAY
I'm a giver. So here's my Christmas gift to everyone.....
.....oh, you'll have to come WOD tomorrow to receive your "gift".
Remember to come in Christmas spirit!!!!
.....oh, you'll have to come WOD tomorrow to receive your "gift".
Remember to come in Christmas spirit!!!!
Your Kid's School Lunch Sucks!
Year of mystery meat: Blogger eats school lunch every day http://fedupwithschoollunch.blogspot.com/
Blame it on the bagel dog
If not for that sad excuse for an entree, the blogger known as Mrs. Q might never have gotten so disgusted with school lunches that she decided to show the world how bad they are. She never would have eaten, photographed and blogged about 160 elementary-school lunches — one per school day for the past year. She never would have attracted the attention of celebrity chef Jamie Oliver and food activist Marian Nestle.
And Mrs. Q (who hides her identity to protect her job) might have gone on thinking that school lunch is “just food.” Instead, she told TODAYshow.com, “I have learned that food is personal, food is life, food is health.”
She has eaten more Salisbury steak and chicken nuggets than any adult should have to endure — and chronicled the culinary highs and lows on her blog, Fed Up With School Lunch. Her experience has pushed her into the spotlight, made her an activist, and totally transformed the way her family eats.
The fatal bagel dog
But back to that bagel dog: Mrs. Q, who works at a Chicago-area public school, forgot her lunch one day, so she bought the bagel dog at the cafeteria. She figured: How bad can it be?
Turns out: Really bad.
“It was this massive amount of dough covering a hot dog, plus tater tots and a fruit cup. And I thought, ‘This is it?’ ” Mrs. Q recalled.
She looked at her students, most of whom rely on government-subsidized free lunches at school. The bagel dog that turned her stomach would be, for many, the best meal of their day.
That December, she got the idea for the blog. Her husband told her she was crazy; they have a young son who seemed to be constantly sick, and the last thing she needed to add to her plate was a daily food blog.
Mrs. Q agreed — and yet, she couldn’t shake the idea.
“I thought, someone needs to know about this,” she told TODAYshow.com. “You know when you have a thought and it just simmers in your head?”
The year of eating dangerously
So on the first day of school last January, she made her way to the cafeteria with the kids. Since that day, her commitment to eat lunch there every day has been tested by the prepackaged peanut-butter-and-jelly sandwich that literally made her sick; by the monotony of processed, spongy meat patties; and by fears of being found out and losing her job.
Mrs. Q had blogged before — a personal blog that was read by an audience of two: her mom and her sister. But two weeks after she started the lunch blog, a mention by famed food writer and activist Marion Nestle prompted her traffic to soar into the hundreds, and then the thousands.
“That was really, really terrifying,” she said.
But she stuck with the blog. Day after day, patty after patty, she ate and she blogged, and began to find her voice: Her initial just-the-facts descriptions of gross meals evolved into funny stories about the kids at school and personal musings about food. She learned to drink the juice from the bottom of her fruit cup, just as the kids did. She learned to love cafeteria pizza; then she got sick of it; then she loved it again.
Mrs. Q learned to love cafeteria pizza — sometimes. Her blog readers followed along raptly. And then one called her the poster child for school lunch reform.
Mrs. Q hadn’t even realized there was a school lunch reform movement: She describes herself as a don’t-rock-the-boat, follow-the-rules kind of person. But her experiment was causing her to question the rules of school lunches: What is in these chicken nuggets, anyway? Why serve chocolate milk instead of regular milk? Why don’t kids get more time to eat? Is a certain student’s short attention span due to poor nutrition?
Slowly but surely, she came to believe she had a moral imperative to try to make school lunches better.
“I’ve turned into a person I wouldn’t have recognized a year ago,” she said. “It has really made me think that food is so vital to kids. I don’t think people realize how important the school lunch is to these children.”
Food for thought
Mrs. Q’s blog benefited from good political timing: School lunches have been in the spotlight as Congress debated reauthorizing the Child Nutrition Act. The law, signed by President Obama on Monday, will add 6 cents to school lunch reimbursements and will expand eligibility for free and reduced-price lunches for kids — not as much as lunch-reform supporters hoped for, but still hailed as a victory by many in the movement.
Nestle, a professor of nutrition, food studies and public health at New York University and author of “What To Eat,” was pleasantly surprised this week to hear that Mrs. Q had stuck with her school lunch blog.
“Good for her,” Nestle told TODAYshow.com. “I thought she was courageous to take this on.” However, she added, “If this is what it takes to convince people that food has something to do with health or even feeling better, we nutritionists have our work cut out.”
Mrs. Q almost didn’t do the lunch blog because of concerns it would take too much time away from her son, now 2, who suffered from chronic ear infections and colds when she started the project. But, ironically, he’s been the one to benefit most. As she wrote and thought more about food, and communicated with commenters on her blog, she realized her son’s health problems might be related to what he was eating. She cut out gluten and dairy from his diet, and his health improved dramatically. ..“I wouldn’t have made those connections if I had not done this blog. I’ve seen a complete change in my son,” she said.
She and her husband are eating differently, too: “I would never have thought of feeding my family quinoa. It sounded too hippie. Now I like it.”
Mrs. Q is eagerly looking forward to bringing her lunch from home when school starts up again — she says she’ll never eat another chicken nugget in her life. But she does plan to keep blogging.
After a year of school lunches, it seems, both she and her audience are still hungry for more.
Wednesday, December 15, 2010
Thursday
Push or Split Jerk
3-3-2-2-1-1
Rest
21-15-9
Box jumps (24/20)
Wall Balls (20/14)
KB Swings (55/35)
200m Run
If you are recovering from......say a SHIN injury.....do step ups vs jumps and row 250m vs run.
3-3-2-2-1-1
Rest
21-15-9
Box jumps (24/20)
Wall Balls (20/14)
KB Swings (55/35)
200m Run
If you are recovering from......say a SHIN injury.....do step ups vs jumps and row 250m vs run.
Tuesday, December 14, 2010
Wednesday
For time:
21 Squat Cleans (95/65)
42 Back extensions*
15 Squat Cleans (95/65)
30 Back Extensions*
9 Squat Cleans (95/65)
18 Back Extensions*
*Sub: Good mornings 45#
21 Squat Cleans (95/65)
42 Back extensions*
15 Squat Cleans (95/65)
30 Back Extensions*
9 Squat Cleans (95/65)
18 Back Extensions*
*Sub: Good mornings 45#
Monday, December 13, 2010
Tuesday
Snatch
3-3-2-2-1-1
Rest 5-10 minutes
"Nancy"
5 Rounds for time:
400m run
15 Overhead squats (95/65)
3-3-2-2-1-1
Rest 5-10 minutes
"Nancy"
5 Rounds for time:
400m run
15 Overhead squats (95/65)
Sunday, December 12, 2010
Monday December 13, 2010
For Time:
5 Rounds of:
25 Kettlebell Swings (#55/35)
7 Push Press (#135/95)
30 Double Unders
5 Rounds of:
25 Kettlebell Swings (#55/35)
7 Push Press (#135/95)
30 Double Unders
Saturday, December 11, 2010
4 Truths of Centurion CrossFit Fort Hood
In SOF, there are 4 Truths:
- Humans are more important than hardware.
- Quality is better than quantity.
- Special Operations Forces cannot be massed produced.
- Competant Special Operations Forces cannot be created after emergencies occur.
At Centurion CrossFit Fort Hood there are also 4 Truths:
- Quality is better than quantity.
- Capable CrossFit trainers cannot be massed produced.
- Proper CrossFit kit is an enhancer but not a limitation in
programming. - Experience wins over theory.
I cannot recall if I posted this previously but it's an article about our Fight Gone Bad event here in Iraq: http://sportsgrants.org/blog/archives/176
Thursday, December 9, 2010
Friday
Looks y'all! No pull ups or weight overhead! Oh happy day!!!!
"Mr Joshua"
5 rounds for time:
400m Run
30 GHD Sit ups
15 Deadlifts (250/175)
"Mr Joshua"
5 rounds for time:
400m Run
30 GHD Sit ups
15 Deadlifts (250/175)
Wednesday, December 8, 2010
Thursday
Because you didn't get enough pull ups already......Enjoy!
Front Squats
3-3-3-3-3
Rest 5-10
For time
7 Rounds:
7 Thrusters (75/55)
7 Pull ups
7 Burpees
Front Squats
3-3-3-3-3
Rest 5-10
For time
7 Rounds:
7 Thrusters (75/55)
7 Pull ups
7 Burpees
Tuesday, December 7, 2010
Wednesday
This may hurt a little.....
"DEUS EX MACHINA"
400m run or row
30 Wall Balls (20/14)
15 Pullups
400m run or row
30 Box jumps (24/20)
15 KB swings (55/35)
400m run or row
30 Wall Balls
15 Pullups
400m run or row
30 Box jumps
15 KB Swings
"DEUS EX MACHINA"
400m run or row
30 Wall Balls (20/14)
15 Pullups
400m run or row
30 Box jumps (24/20)
15 KB swings (55/35)
400m run or row
30 Wall Balls
15 Pullups
400m run or row
30 Box jumps
15 KB Swings
Monday, December 6, 2010
Tuesday
So, how's the tacky Christmas sweater shopping going? I will be out this weekend looking for the most festive of sweaters...maybe some leg warmers and a leotard too! Hahaha!!!!
Onto the WOD...
Backsquat
3-3-2-2-1-1
Rest 5-10 minutes
AMRAP in 12 minutes
5 Push Press (half your body weight)
10 Push-ups
15 GHD Sit ups or Knees to Elbows
Onto the WOD...
Backsquat
3-3-2-2-1-1
Rest 5-10 minutes
AMRAP in 12 minutes
5 Push Press (half your body weight)
10 Push-ups
15 GHD Sit ups or Knees to Elbows
Sunday, December 5, 2010
Monday
For time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Gary Taubes' Blog
Gary Taubes, author of Good Calories, Bad Calories has a blog now! If you want excellent, unbiased, nutrition information based on science, Gary Taubes is your man. His new book, Why We Get Fat will be published on 28 Dec and it will be worth reading.
Click the blog title to go to his blog and the link has also been added to our nutrition page links.
Friday, December 3, 2010
Thursday, December 2, 2010
Friday
Already everyone, grab your ugliest Christmas sweater and clear your calendar for a WOD on December 17th!!!! It doesn't have to be a sweater....a Christmas hat, socks, long underwear, etc. will do. Let's make this WOD super tacky and festive!!!!
Now onto Friday's WOD.....
In 10 minutes: Find your one rep max of Clean and Jerk
Rest 5-10 Minutes
AMRAP in 12 minutes:
7 Clusters* (95/65)
7 GHD Sit ups or Knees to Elbows
*Cluster is a combination of a squat clean (off the floor) into a thruster. The bar must touch the floor between each rep. Enjoy!
Wednesday, December 1, 2010
Thursday
It's good to be back!!!! I'm hoping to be at the noon WOD at the Wellness Center tomorrow....I miss my noon class!
Now onto the WOD....
AMRAP in 20 minutes:
5 Push Press (135/95)
10 Pull ups
Now onto the WOD....
AMRAP in 20 minutes:
5 Push Press (135/95)
10 Pull ups
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