June 2012
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Pass.!
I passed the Deadlift series..!! I am all done. this means that I can teach our foundation class and not be graded. Our gym wants quality trainers and can I say that the Trainer development course that we go through is so worth it. I have learned so much on cues, technique, and being able to see a athletes fault if any. I know that every trainer should see things like this. but I feel like this...
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I need to tell myself this daily.
“People do not lack strength; they lack will.”
- Victor Hugo
May 2012
44 posts
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resting a sore ass, and not from a spanking. :(
So, tomorrow I am teaching the Deadlift series, during our Foundations Class. This is the last series I need to teach and then I am all done. I hope I pass.
this series includes the,
Deadlift,
Sumo Deadlift High Pull
Med ball clean.
UGH. This for me is the most difficult, the cues and techniques with every movement is a lot to teach in the amount of time we have. I have 5 minutes...
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Teach Me How to Pray...: Balance is key →
teachmehowtopray:
Food is an important part of a balanced diet. -Fran Lebowitz
I just finished a salad with Olive Garden Italian dressing, and I think I’m done eating for today. After eating dirty for the holiday weekend [pork chop sandwiches, burgers, and milkshakes anyone?] I’ve reached my garbage food…
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Why can't I say No.?
My parents came to visit and I have come to the conclusion that my mom is my enabler. She knows I struggle with weight and this is what happened today
Mom: “lets go get a burger at Fuddruckers”
Me: “Ok”
(I got a kids meal and had unsweet tea)
about 3 hours later
Mom: “I bought you some mexican sweet bread and beer”
Me: “Oh, Ummm okay”
(I had...
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Murph
Centurion Crossfit Fort Hood honored Lt Michael Murphy on Saturday the 26th 2012
WOD:
Run 1mile
100x Pull ups
200x Push ups
300x Air squats
Run 1mile
if you have a weighted vest Wear it
time 79Minutes, 1 hour 19minutes with 12lb weighted vest
We had a Awesome turn out of Centurions from all levels, we even had some people who don’t cross fit with us that showed up. we had a moment...
Your body is the visual product of the choices you...
Truth.
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Lt Michael P Murphy
Honoring Lt Michael Murphy today at 10:00am with my fellow Centurions.
WOD: Run 1 mile 100x pull ups 200x push ups 300x air squats Run 1 mile wear 20lb weighted vest
I have done this WOD once with a green band and push ups on my knees took me well over a hour. that was about a year and a half ago. I hope today to do this wod as RX.
For more info on Lt Michael Murphy check the link.
Happy...
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In all honesty
I think I have come to the root of where my motivation went. for the past 2 weeks I have been feeling not so myself. I haven’t wanted to WOD. I have been eating like bloody shit. I haven’t even been going to spin. I have gained at least 5 pounds. a few people know this, I tend to have a tight knit group of friends who really know me. like REALLY know me. it took a old friend to text...
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Lost Deadlift.....
Yup I lost my Deadlift.
Today’s Centurion Crossfit Fort Hood wod
Deadlift
3-3-3-3-3
then
10-20-30-20-10
Box Jumps 24”
Double unders
Sit ups
WOOF
not my dog but its a Pretty one.
I don’t know my time but I know that Kira kicked my butt. I hate Box Jumps. Kiras mom came to the box today to see her and I hope she got to see how awesome Kira is a Coach and Crossfitter.
...
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The journey of the Fat kid.: Sometimes you need to... →
crossfitkarla:
how to get 10+ double unders in a row….buy a speed rope (mine was $10)…. they are amazing. finally getting my shit together for double unders!
also did a 800 meter in 4:09 yesterday looked back at my old time on the white board it was 6:30…
happy at my progress, sometimes you need to look back…
This is Wonderful. simply stated and true…
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I haven't blogged
Because I have lacked motivation this week.
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Watchtimetobeunfat:
Who’s chopping onions in here??
-Gets me every time…. tear-
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omg.
Trying to teach my mom how to use her pc over the phone! I WANT TO PULL MY HAIR OUT..!
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10k
Hello Beautiful Tumblers. This is me on my way to the 1st annual 3rd ACR 5 and 10k
The weather was Great, I had a great night sleep. I didn’t eat breakfast FAIL, I wish I would have eaten something because my tummy was rumbling.
Here we are at around mile 2.5 This was Erica’s (in the blue on the left) first EVER race. and she jumped head...
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It's 10k Day...
Getting ready for the 10k today on Ft Hood this morning, pics to come later. 6miles should make for a good run.
“THE EARLY BIRD CATCHES THE DIRTY LOOKS FOR MAKING TO MUCH NOISE” seriously.
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Whine or Wine...? Moscato please
CF trainer Reading list.
This pretty little gem was waiting for me in my email today. This is past (2005-2012) Crossfit articles that us trainers at Centurion need to read.
YES THAT MANY!
Wine and reading tonight are on my agenda. I would whine and complain about the list, because as you all know, or don’t, I volunteer my time to train at my box. I repeat I DO NOT GET PAID. my reward...
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The "calories in vs. calories out" thing is true,...
fitisfierce:
1400 calories worth of healthy food will have a totally different impact on your body than 1400 calories of junk food.
Just saying.
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Rest week BUT domestic craziness
Seriously,
This week has been a lazy wod week for me. but busy in the domestic side of things. I’m still recovering from last weeks wods and Saturdays brutal wod. I totaled everything up and well here’s what
Saturdays wod total was
150x wall balls 14#
90x pull ups
60x box jumps 20”
all in 17:54.
On Monday I was so sore I didn’t even want to wake up. But I woke up and...
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Hiking and The Vikings
Me and my Chucks
Today was a Great day. The Vikings took me to on a hike at Dana Peak Park. Its a local park here in Harker Heights with lots of trails to hike and even ride bikes. It was nice to see the water level at a decent level. considering all of the rain we have had.
M
My oldest M, loves the outdoors just as much as I do. she is my mini me.
Z
Z said if she throws rocks the fish...
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it's the same I tell ya!
Today was the second part of the Trainer Development Program, at Centurion we strive to make better trainers.Better trainers make better athletes. you can quote me on that.
There is actual science to this stuff. If you constantly do Chipper or long wods you really are not working your weak points.Crossfit is constantly varied. Today I learned that strength is my strong point and cardiovascular...
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140lbs and Hickeys.....
Yup I did and it was GREAT.!
Centurion Crossfit Fort Hood WOD:
Strength-establish your 1rm Overhead squat
1-1-1-1-1
115-120-125-130-140-150 (fail)
yes 140 that is 5# more then last time.
Not everyday should be crazy WOD day, some days should be used for strength, so you can work on form.
Crossfit Kisses
I had to tape my elbow because sometimes when I put that much heavy weight overhead I...
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Turn up the lights...
This was today’s wod , It was quick and pretty eventful. I started the day by helping out a fellow trainer run a PT program at the gym. That was well…..we won’t go there right now.
Today’s Centurion Crossfit Wod was all about coordination and Balance.
I got toWod with 3 ladies who defiantly push me hard. Kira, Amanda, and Paula. Those ladies can move!
After the...
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Back in the saddle you kinky Crossfitters.
Back on Track, in the saddle and ready to go!
WOD
5min Push Press 65#…..101
(I could have gotten more but my boss was talking to me in the middle of my push presses)
4min Box jump 20”…..64
3min Double unders……122
2min Wall balls 14#…..27
1min Kbs 1pood……30
total score 344
BOOM
My push presses saved me because everything else sucked. Rosalinda...
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no self control.....
I seem to have no self control lately
I went home to see my mom for her birthday and she patted me on the stomach and said “you Have gained weight” THEN as we were eating out for her Birthday she asked me if I was pregnant.!!!!
I am suppose to be eating right and It seems like I just said F#$K it..
I just now opened a box of See’s candy. (Nuts and chews) and ate 3 pieces.....
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10k.!
Lookie Lookie what I just signed up for. this will be my second 10k. my first 10k time was 48min. not to bad. I hope to do this one in about 45min and that would be really pushing it.
Like A lot.
The soldier did his first 2 deployments with the 3rd ACR. So this will be really fun to run these 6 miles with them.
if you are in the “Hood” around this time come on out register and...
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April 2012
24 posts
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Before and After and a little muffin top in...
This is me at my heaviest. 198#
I was a big mac away from 200#
check out the double chin and the 3 muffin tops I have. I was so out of shape. the heaviest thing I ever picked up was my daughter and that fish!
I started crossfit about 6 months later and I never looked back, that was 2009
This is me last week working on 85# hang cleans
I currently weigh 170# its 2012
through out my journey...