Friday 25 May 2018

Day 4 is in the books and boy was Donny rough, but everyone made it, so great work sticking it out.  Just a couple days left and this week will be all done, but the last 2 workouts will be the toughest yet, so get your rest.

There will only be one class tomorrow, at 1130 so if you are working let me know and we will shoe horn you into the first heat.

Also Channel 6 news will be out tomorrow to run a story about the Hero WODs and our week of the hero.  This a great exposure for us, so let’s try to get maximum participation and show them Centurion runs deep.

Last but not least, I know I’ve been harping on it,  but make sure you are getting enough rest, hydrating and taking care of those hands.  Also fresh socks, Motrin and rub some dirt on it.  And walk it off.

WARM UP

10 min pizza game

1 5 air squats
2 5 sit ups
3 5 kip swings
4 5 sit ups

Repeat

“Morrison”


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

Thursday 24 May 2018

With day 3 in the books we are halfway through Week of the Hero.  As we power toward Saturday, remember to hydrate and take care of your hands.  Also a note for Saturday, we have a limited number of vests, so any soldiers planning on workout out with the vest, if you could bring your plate carrier so we can save the vests we have for the civilians.


Warm Up

100 SU

3 rounds

5 squats
5 push ups
5 sit ups

Donny

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

Wednesday 23 May 18

So day 2 is down, and if you are like me, you are feeling it.  These workouts are not for the faint of heart, so exercise safe, take care of yourself, scale if you have to, and stop if you think you are going to hurt yourself.  And make sure you hydrate.  Saturday is going to be warm, and we are going to be outside a lot, so make sure you are getting enough fluid this week, so you don’t become a heat casualty Saturday.

Speaking of Saturday, after the WOD we will have food and drinks available.  If you have a particular  food you want to share, bring it!

One more note, as this week continues, we are an all volunteer affiliate, and we rely heavily on help from our athletes to keep the doors open.  Any donations you feel like making we will put to good use updating some of our aging equipment, and getting some new stuff.

Week of the Hero Day 3

Warm up

400m jog

2 rounds

5 naked bar thruster
5 good mornings
5 SLDL

shoulder prep drill

WOD

HAMMER

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Tuesday 22 May 2018

Week of the Hero Day 2!

Day one is down and it was rough, tomorrow is day 2 and we are going to keep that blistering pace!  Speaking of blisters, remember to take care of your hands.  This isn’t the last workout with pull ups so take care of those hands!

Jack

Complete as many rounds as possible in 20 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday 21 May 18

“WEEK OF THE HERO CHALLENGE”
Warm Up X2
Lunges 1 Lap
10 Empty Bar Good-mornings
7 Burpees

WOD
“BRADSHAW”



U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. 

He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds For Time

3 Handstand Push-Ups
6 Deadlifts225/155
12 Pull-ups
24 Double Unders

Saturday 19 May 2018

Warm Up

3x 200m sprint

3 sec rest between sprints

3 rounds

5 squats
5 kip swings
5 sit ups

METCON

HELLEN MEETS GRACE

Teams of 2: - One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together. For time: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups 30 Clean & Jerks, 135/95 lbs

Friday, 18 May 2018

Warm up

:20 child's pose

:20 Samson stretch (ea side)

10 cow/cat

10 PVC Pass thru

10 PVC ATW

shoulder prep

Strength

5:00 EMOM

3 Pausing hang power clean (:02 at the knees) (95/55)

5:00 EMOM

4 power clean (95/55)

5:00 EMOM

5 squat clean (115/75)

WOD 

3RFT

50 double unders (x3 single unders for scaled)

5 OHS (115/75)

10 Russian KBS (70/53)

15 GHD sit ups