Wednesday Sept. 18th: Aren't you glad it isn't a double WOD Wednesday?

Attention Centurions!! 
The first annual Fittest Warrior Competition is THIS SATURDAY (21 September) at Harker Heights High School. If you signed up to volunteer (aka your name appears below or even if it doesn't and you are able to help!!), please check with one of the coaches, as we may have adjusted some volunteer assignments based on need. 

We will be loading the UHaul at 1700 (that's 5 PM!) on Friday and will need as much help as possible to get all the equipment in. 

On Saturday morning, if you can come early to help us set up, please try to arrive no later than 0545 to get things started. Plan on parking in the high school parking lot and walking down to the football field/track. 

Sequence of Events

0600-0700 Equipment / Event Setup

0700-0800 Team / Athlete Check-in – Lane / WOD Assignments

0800-0845 Safety Briefing Grading Standards / Competition flow 

0845 Initial Opening Comments 

0850 National Anthem

0855 All Teams to their starting locations

0900-0930 WOD iteration #1

0930-0940 Move to next WOD/ Judges turn-in scorecards 

0940-0945 All Teams to their starting locations / rotate

0945-1015 WOD iteration #2

1015-1025 Movement to next WOD / Judges turn-in scorecards 

1025-1030 All Teams to their starting locations / rotate

1030-1100 WOD iteration #3

1100-1110 Movement to next WOD / Judges turn-in scorecards

1110-1115 All Teams to their starting locations / rotate

1115-1145 WOD iteration #4

1145-1155 Movement to next WOD / Judges turn-in scorecards

1155-1200 All Teams to their starting locations / rotate

1200-1230 WOD iteration #5

1230-1300 Competition Complete / Calculate final scores

1300-1315 Final Comments / Awards Ceremony

1315-1330 Team Photos (if desired)

1330-UTC Support Heritage Park Fitness Body Building Competition

As you can see, it's going to be a busy day and we need the support of every Centurion to help ensure this competition is as awesome as our box!!

And now onto your regularly scheduled programming:

Warm up:

500 m row/400 m run

Burgener Warm up

15 cleans with PVC/15# bar/naked bar

15 jerks with PVC/15# bar/naked bar

15 deadlifts with PVC/15# bar/naked bar

5 wall walks

15 push ups

15 GHD sit ups

Strength:

Every minute on the minute for 10 minutes:

5 clean and jerk

Find an efficient, touch and go weight

WOD:

30 deadlifts (185/115) (155/95) (135/75)

30 Handstand push ups

30 Hang Power cleans (185/115) (155/95) (135/75)

30 push ups

30 push jerks (135/95) (115/75) (95/55)

30 GHD sit ups

Tuesday Sept 17th: A dozen of this, a dozen of that

Warm up

500 m row/400 m run

15 air squats

15 front squats with PVC/15# bar

15 pull ups

15 burpees

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. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD 

12 minute AMRAP:

12 front squats (135/95) (115/75) (95/55)

12 pull ups

12 burpees

Monday September 16th: Tomorrow, tomorrow, I love ya, tomorrow....

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 ab mat sit ups

30 double unders

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

"Annie..." again

50-40-30-20-10-20-30-40-50

Ab mat sit ups

Double Unders

Friday September 13th: Lucky you!

Attention Centurions: there will not be a Saturday class this weekend (14 September). Instead all volunteers for the competition should meet at Harker Heights High School at 0900. There will also not be Saturday class on 21 September due to the competition. 

Warm up:

500 m row/400 m run

Burgener Warm up

15 power snatches with PVC/15# bar

10 deadlifts with PVC/15# bar

5 wall walks

2 30 second handstand holds

Strength:

Every minute on the minute (EMOTM) for 10 minutes:

5 power snatch

WOD:

5 sets (with a new set every 5 minutes):

10 deadlifts (365/275) (335/255) (305/205)

Max repetitions Handstand Push ups

Score for the WOD is total HSPU

Thursday September 12: Rows and Rows....

Reminder: no Saturday class this weekend (14 September). All competition volunteers please plan to meet at 0900 at Harker Heights High School for the competition rehearsal. 

There will be no Saturday class on Saturday 21 September. Please come volunteer and support the box and your fellow athletes participating in the competition.

Warm up:

500 m row/400 m run

15 air squats

15 push press with PVC

15 push jerks with PVC

15 split jerks with PVC

WOD

5k row all out

Hey, at least it isn't a 21K row-- YET!

Strength:

5 minutes to find your 1 rep max of Split Jerk

September 11, 2013

http://www.911memorial.org/

REMINDER: there is NO Saturday class this week. We will be meeting at 0900 at Harker Heights High School to go through a rehearsal for the competition. Please park in the regular lot and walk down to the field. 

Warm up:

400 m run/500 m row

Burgener Warm  up with PVC

15 squat cleans with PVC/15# training bar

15 burpees

5 minutes to work up to WOD weight for squat cleans

Strength:

Every minute on the minute for 10 minutes:

3 squat cleans

Find a weight that you can go touch and go for the 3 reps, but is still somewhat heavy. Aim for around 75-80% of your 1 Rep Max.

rest 5 minutes

WOD:

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

Squat Cleans (155/105) (135/95) (115/75)

Burpees

September 10, 2013: Squats and Goats

14 September's Saturday class will be canceled in order to allow for rehearsal for the competition on 21 September. Rehearsal will be at 0900 at Harker Heights High School field. If you are volunteering for the competition, park in the high school parking lot and walk down to the field. 

Warm up:

500 m row/400 m run

15 air squats

15 back squats with 15# bar

15 back squats with 30/45# bar

15 deadlifts with 30/45# bar 

15 OHS with PVC/15# bar

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. 

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. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD:

21-15-9

Deadlifts (225/135) (205/115) (185/95)

Overhead Squats (135/95) (115/75) (95/55) 

Remember we have limited barbells. Plan on changing your weights between movements or partner with someone of equal ability.