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

then

5 sets not for time

20 weighted sit ups

10 GH raises

max reps strict pull ups

 

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

Warm-up

Run 400 / Row 500

10 push-ups 

10 Abmat sit-ups

20 Double Unders

10 KBS with choosen weights.

10 Burpees

"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

Strength:

 

Snatch balance

1-1-1-1-1-1-1

 

(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.

 

 

 

-then-

4 RFT

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

 

Warm-up

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

 

 

 

 

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

http://www.youtube.com/watch?v=pCeYOS2tZsg

-then-

Practicing with "Cindy's older sister"

15 min AMRAP

10 pull ups

15 push ups

20 air squats

Warm-up
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)

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

Strength 3 reps shoulder press @75%

EMOTM for 10 min

-then-

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

Warm-up

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

26 OCT 2013

CLASS SATURDAY THE 26TH WILL BE CANCELLED!!! 

ENJOY YOUR WEEKEND!

CLASS WILL RESUME SATURDAY, 2 NOVEMBER, FOR OUR MONTHLY FOUNDATIONS CLASS AT 0830 AND HALLOWEEN BASH STARTING AT 10AM.

CAN'T WAIT TO SEE EVERYONE'S COSTUMES!!!  

 

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

Strength:

squat clean & jerk

2-2-2-2-2-2-2 (not touch and go, heavy, efficient weight)

 

 

 

 

 

 

http://www.youtube.com/watch?v=yFSBGIPMa9A

 

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!

http://www.youtube.com/watch?v=VzDdktDWExQ

 

-then-

"Randy"

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.

 

 

Warm-up

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

 

24 OCT 2013 - Benchmark Girl "Lynne"

"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 Fran, Helen 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.

Warm-up
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

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

3 position snatch (high hang, hang, power)

1-1-1-1-1-1-1

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

http://www.paradisocrossfit.com/exercises-and-progressions/3-position-snatch-drill/

-then-

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

http://www.youtube.com/watch?v=hVTYRjSDyC4

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

Strength:

Every Minute on the Minute for 10 minutes:

3 reps back squat @75% of your 1 Rep Max

-rest 5 minutes-

WOD:

21-15-9

Deadlift (225/155) (205/135) (185/115)

Burpees

GHD situps (scale to abmat)

Monday 21 October: Cleaning countdown

Warm-up

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

Strength:

1-1-1-1-1-1-1-1

Squat Clean

Chad Vaughn gives some squat clean tips

WOD

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

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

Burpees

Saturday 19 OCT-Game Face

GAME FACE

BRING IT!

 

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

 

EMOTM for 10 min

3 reps shoulder press @70% of 1RM

-then-

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)

17 OCT 2013 - "Row for your life"

Check out this Rowing video for technique improvement

http://www.youtube.com/watch?v=grxVHi5LpRo

5 rounds of

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

-then-

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.

Warm-up

400 meter run

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

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

Wednesday Oct 16th:

Strength:

Power clean

2-2-2-2-2-2-2
http://www.youtube.com/watch?v=ZVpsiAtVx7s

Rest 5-10 minutes

-then-

21-15-9

Push jerk (135/95) (115/75) (95/65)

burpees
Toes to bar (Scale to Knee Raises)

Rest 5 minutes

-cashout-

3 sets max reps ring dips

(use bands if necessary but still determine max set of ring dips)

 

Warm-up

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

 

15 OCT 2013 - more Squats!!!

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

Warmup

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.

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

Strength:

15-20 minutes to find your:

1 Rep Max front squat

1 Rep Max back squat

WOD

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.

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. **

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

 

Strength:

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 

-then-

1000m row max effort

Warmup

Run 400 / Row 500

10 Air Squats

10 Pass-Throughs

10 Overhead Squats

Coach led Mobility Exercises

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

http://www.youtube.com/watch?v=euPkEWCO87s


Warm-up
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

WOD

21-15-9

GHD situps ( scale to abmat)

Burpee over box jumps (24/20) (scale height or to step ups)

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

Warmup

"Sally up"

https://m.youtube.com/watch?v=7A-QEbSMhJs&desktop_uri=%2Fwatch%3Fv%3D7A-QEbSMhJs

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

WOD 

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

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

"Grace"
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!

http://fundraise.barbellsforboobs.org/belton/events/pink-bra-tour-stop-4/e26723

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

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)

Strength:**

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

WOD:

12 minute AMRAP:

10 Push Press (95/65) (75/45) (55/30)

15 kettlebell swings (70/53) (53/35) (35/25)

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:

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

Ring dips

Burpees

Front Squat (135/95) (115/75) (95/55)

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!

WOD

15 minute AMRAP 

250 m row

25 push ups