Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.


Here’s another tip from our friends at Spoonful of Macros:
“What’s the big deal with fat?”
Fats are essential to good health and we all need it. There are three different types of fats that we consume and they are far from being equal.
That is trans fats (pizza, fried foods, all the tasty stuff!), saturated fats (which is animal fats), and unsaturated fats (poly and mono unsaturated)
The healthiest of them all is unsaturated fats, which are usually liquid in form. So, olive oils, fish oils, etc are excellent for bone, joint health, brain function (DHA), and anti-inflammation (omega-3 fatty acids). 
A big tip is to consume protein as lean as possible (always opt for the 99% lean) and cook with some olive oil to give it some taste (which is using unsaturated fats!). If you’re tracking macros, a trick is to replace the animal fats with cheese. Even though they are both saturated fats — What’s better, 90% lean turkey meat with no cheese or 99% lean turkey meat with cheese? This is where you really dial things in and get some good tastes too! 
So, when you eat, opt for the leanest possible protein you can eat and opt for unsaturated fats as the majority of your fats. If you don’t already take fish oil, consider taking fish oil as a supplement. You’ll want to look at the EPA/DHA doses and NOT the overall pill dosage. As a reference, you’ll want to consume about 2,000mg of EPA/DHA (1,000mg of each). 
If you really want to dial your nutrition in, reach out to Coach Brandon or Elyse for more information.
Stay safe, hydrated, and have fun!
Spoonful of Macros Coaches


Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Handstand hold ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression) Advanced athletes in HSH start rocking side to side lifting hands off ground

2-3 Rds of:
4x Burpee box jump     24/20
5x KB Swings                  Rx: Grn/Blu        
1x Forward lean into 10m Sprint at %70

Scale: KB:Blu/Yel Box: 20/12

CPT Pena, Paul

A.WOD Paul Pena (Partner/interval style) 30 min cap.
7 Rounds for time of: 14 total)
100M Sprint
19 KB Swings               Rx: Grn/Blu         
10 Burpee box jump    24/20
Adv: Red/Grn
Scale –  15 second Sprint on AAB/Rower: KB: Blu/Yel Box: 20/12

Alternate rounds. Originally done individually 7 rds, each round for time with a 3 min rest between rounds.
*Team, athletes needs to Start a new round when partner 1 starts the burpee box jump to manage stimulus and time..

5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.


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