Friday, May 28, 2010

Bring the Rain

Partner decision wod
Each partner has 3 attempts to get their lowest 250m row time.
After row completes, use the best time and complete the number of seconds as reps of either burpees, or ground to overhead with 115/75lbs

Thursday, May 27, 2010

Mix up


The College Station CrossFit Affiliate Team will be traveling to Fort Worth this weekend to compete at the South Central Regional Qualifier. Click Here to checkout the wrokouts!

Thruster
10-8-6-4-2


4's
4 rounds for time:
4 HSPU
4 deadlifts
4 burpee box jumps

Wednesday, May 26, 2010

Bite-Sized

Need Motivation?.... Anything is possible...Anything. Affiliate team get ready!



Back Squat
5-5-5-5-5

Perform 10 Double-unders between each set

Mini-"Cindy"
12 min AMRAP:
5 pull-ups
10 push-ups
15 squats

Teamer #8- Kirk Elder
Football Kirk:

CrossFit Kirk:


How old are you?

25

what is your occupation?

High school football scout

How long have you been crossfitting?

8 months

How did you get into crossfit?

I am preparing for military enlistment

how long have you been "seriously" crossfitting?

6 months

what took you to the next level of crossfit?

Keeping a positive mental outlook. Accepting the pain that will come and not fear it while giving it the finger.

what are you interested in outside of crossfit?

My Bulldog, Having a Blast, My Family and friends, Conquering yourself, The True Metal, Shooting things, Teamsports

what motivates you?

excellence

what breaks you down?

Negative Energy

what is your favorite movement/exercise/ workout?

Heavy GRACE

what is the movement/exercise/ workout you hate?

Heavy Squats, running

what is one thing you need to improve on?

running

give a brief history about you- life,education, sports, family, travel,

I grew up in Spring Texas. Played football since I was a pup. Graduated from Klein Oak highschool. Accepted a athletic scholarship to play football at TAMU. Started 48 straight games playing Quick Guard cuz I am quick as a cat. Had a bunch of fun playing ball with my buddies. I graduated with a degree in political science in December 07’. After undergrad I worked for a year and a half as a graduate assistant in Recruiting and Football operations for aggiefootball. I left that job last fall to finish up with school. I got into crossift around the same time and have been drinking the kool aid ever since.

hobbies... whatever brought you to where you are today.

Well I used to play the used to play the guitar, shoot guns, and drink all the beer in the city but now my life is consumed with crossfit

Do you eat paleolithically? why/why not?

I am paleoish. Eating the right way has been a huge battle for me but it is really beginning to payoff. There is still the soul of a 320 lb Olineman inside of me and we he gets hungry he eats. It’s a daily battle for me that is improving everyday.

What is your biggest strength?

If I can stay focused and let just let go. I can do just about anything

what is your one weakness?

I have many weaknesses but I am slowing turning those into strengths

give one of your personal crossfit goals-

* Compete with the affiliate team in cali this year
* Become a crossfit manimal and win in the games one day.

I am going to become certified to coach crossfit in the coming months. Depending on what happens with the military after that I would like to train athletes in the crossfit method. One day I want to own and run my own box. I want to fill it with crazed mentally unbalanced athletes who want to make themselves better.

Tuesday, May 25, 2010

Monkey

Deadlift
3-3-3-3-3

5 Powerclean (135/95)
30 wall-ball
10 Power clean
20 wall-ball
15 power clean
10 wall-ball


Teamer #7- Zach Whitt

How old are you?
22

what is your occupation?
Student/ Part-time Emergency Room Scribe

How long have you been crossfitting?
Off and on since July 2008

How did you get into crossfit?
Saw it on the cover of a Muscle and Fitness in Hastings, the article inside chronicled a week the author spent in L.A. with Petranek. I looked up the mainsite as soon as I got home, did a one mile run, 10 pullups, 20 pushups, 30 situps, 40 squats and threw up in my front yard. I was hooked.

how long have you been "seriously" crossfitting?
Since March 2009, but I took 3-4 months pretty slow before starting at the box in November 09

what took you to the next level of crossfit?
Will Paton.

what are you interested in outside of crossfit?
Flying airplanes, cooking, Romo The Dog, solo backpacking trips, hunting, playing music, building things

what motivates you?
I've always had a certain set of standards I know I'm capable of achieving. My attempts to reach these standards and goals motivates me. This applies to all areas of life, not just CrossFit.

what breaks you down?
The Electrician.

what is your favorite movement/exercise/ workout?
Deadlift
Anything short

what is the movement/exercise/ workout you hate?
Obviously overhead squats and turkish get ups...
Anything long

what is one thing you need to improve on?
OHS strength/flexibility. Sustaining long, unbroken efforts.

give a brief history about you- life,education, sports, family, travel, hobbies... whatever brought you to where you are today.
Yikes, this is deep. It all started on June 1, 1987... skip ahead a few years.. and here we are. I have a great family and friends, which I rely on often, although I'm a very independent person. I have about 26 different directions I can take after college, I just need to narrow it down to one, or a maybe few..

Do you eat paleolithically? why/why not?
80% of the time I eat paleo. While in my opinion it didn't cause a night and day difference in performance, I do think that my times and fat % definitely went down after beginning paleo. Most of all I just want to be healthy, and paleo is the best way to do that. Biggest reasons for not eating paleo? Pizza, ice cream, tortillas, and cereal.

What is your biggest strength?
I'm really really ridiculously good looking. Also, I legitimately enjoy seeing teammates and other gym members succeed. It excites me which and me want to cheer them on and do well myself.

what is your one weakness?
I get pissed when I don't perform like I want to, which makes me get down on myself, which makes me get pissed, and the cycle continues...

give one of your personal crossfit goals-
Qual for regionals in 2011

Monday, May 24, 2010

Ignition

Toes to bar-
4 unbroken sets of 12.

complete 3 times:
800m run for time
rest 1 minute
10 burpees for time

rest 2 minutes between rounds


Teamer #6- Will Schaub (AKA trainer Will)

How old are you?

22
what is your occupation?

CrossFit Trainer/Personal Trainer

How long have you been crossfitting?

1 yr

How did you get into crossfit?

Injury prevention for triathlons

how long have you been "seriously" crossfitting?

4 months

what took you to the next level of crossfit?

Being a part of a competitive group of people to motivate and push me.

what are you interested in outside of crossfit?

Triathlons, outdoor activities in general, camping, climbing,
what motivates you?

Having a competition to look forward to always keeps me centered on a known goal.
what breaks you down?

Lack of sleep, bad nutrition and negative attitudes.

what is your favorite movement/exercise/ workout?

Snatch, Kelly

what is the movement/exercise/ workout you hate?

I like everything, but heavy stuff kills me

what is one thing you need to improve on?

Just getting stronger

give a brief history about you- life,education, sports, family, travel, hobbies... whatever brought you to where you are today.

I have been a competitive triathlete since I was 17. After a few injuries that set me back including IT band I began to look into strength training for injury prevention. CrossFIt was a tool used and later became a competitive thing for me.

Do you eat paleolithically? why/why not?

Yes, I do now. Daren made me…SOB!

What is your biggest strength?
Running

what is your one weakness?

Kryptonite

give one of your personal crossfit goals-

Right now I want to Deadlift 350# ( double body weight )

Friday, May 21, 2010

Echo

Hang Power Clean
3-2-1-3-2-1

For time:
21-15-9
Thrusters
Burpees

Teamer #4- Holly Meredith

How old are you?

- I’m 34 years young.

What is your occupation?

- I’m an active duty Marine and full-time student at Texas A&M University.

How long have you been crossfitting?

- I started crossfitting in December 2009.

How long have you been "seriously" crossfitting?

- I’ve been crossfitting seriously since March 2010.

How did you get into crossfit?

- I was over at a friend’s house while he was playing some crossfit videos and after watching them I thought to myself, “I can do that” and from there I was hooked.

What took you to the next level of crossfit?
- I was constantly watching YouTube videos on how to perform a lot of the WOD’s and found that I was pushing myself only so far. At that point I felt I needed to be part of a practicing community, so I joined CSCF and haven’t looked back since.

What are you interested in outside of crossfit?

- I have a body building background, so I enjoy going to the gym on my non-crossfit days and doing low-intensity traditional weight lifting.

What motivates you?

- I yearn to better myself, whether it is physically, emotionally or mentally. It’s not living if you don’t feel good in a positive way.

What breaks you down?

- If I am constantly going a 100 mph at life for a long time without taking a break, and don’t take time out for myself to just relax, I find that the quality of my focus and competence drastically reduces.

What is your favorite movement/exercise/ workout?

- I absolutely love kipping pull-ups and would have to say my favorite WOD is the ½ Murph!

What is the movement/exercise/ workout you hate?

- I am not very fond of the row machine or any WOD’s that have long distant row intervals incorporated into them.

What is one thing you need to improve on?

- I totally need to get double-unders down!!



Give a brief history about you- life, education, sports, family, travel, hobbies... whatever brought you to where you are today.
- I was born in Northern Illinois and transplanted to Southern California when I was younger. I have always been an active individual and interested in health and wellness. I have a degree in Criminal Justice from Park University and upon graduating from A&M in August with a degree in Sociology; I will be starting graduate school at A&M in Health Education. I have been an active duty military member for the past 12 years with the goal of hopefully retiring in eight years. While in the military I find myself moving to a new destination every two to four years and have literally been all over the world. The longest overseas place I’ve lived was Japan for almost three years. I enjoy reading, riding sport bikes, taking vacations, listening to music and of course feeling good. The military has a lot to do with the path I’ve taken in life and to be honest, no matter how bad it can get some days; I wouldn’t trade it for anything.

Do you eat paleolithically? why/why not?
- Yes, I do eat a paleo/zone/protein driven diet. I’ve been strictly eating this way for roughly a month and the results are night and day! I’ve had such great results eating this way; it makes me want to educate myself on all aspects of Paleolithic eating. I don’t see myself eating any other way, it’s not a diet it’s a lifestyle!

What is your biggest strength?

- Physically, my upper body is incredibly strong. Emotionally, I have a free spirit which always helps to live life to its fullest.

What is your one weakness?

- I would have to say my biggest weakness is being too much of a perfectionist at times. When this happens I need to tell myself to be patient and it will come with time if it’s meant to be.

Give one of your personal crossfit goals.

- 25 double-unders…..unbroken! Yes, it will happen…….

Thursday, May 20, 2010

Burpees will continue until posting improves

Weighted ring dips
5-10-5-10-5


In AMRAP fashion:
2 min front squat
1 min rest
2 min burpees
1 min rest
2 min Wall-Balls
1 min rest
2 min 50m shuttle
1 min rest



Teamer #4- Our most soft-spoken and humble member, Caleb Venable

How old are you? 30

what is your occupation? General Contractor

How long have you been crossfitting? Since nov '09

How did you get into crossfit? Started a little in college. then went to Charlies two week trial.

how long have you been "seriously" crossfitting? Nov '09

what took you to the next level of crossfit? Train with Charlie

what are you interested in outside of crossfit? Home Building, Fishing/Hunting

what motivates you? Competition with others

what breaks you down? Pushing my self/Being pushed to my limit physically and mentally.

what is your favorite movement/exercise/ workout? pull ups, push ups, sit ups, air squats, body weight type work outs.

what is the movement/exercise/ workout you hate? Thrusters, back squats

what is one thing you need to improve on? Shoulder strength...push press, hand stand push ups

give a brief history about you- life,education, sports, family, travel, hobbies... whatever brought you to where you are today. Received undergraduate and graduate degree from Texas A&M in Accounting '02 and Construction Science '04. Been building home and light commercial buildings since '02

Do you eat paleolithically? why/why not? yes. to get ready for regionals

What is your biggest strength? Team player and encourager

what is your one weakness? Very critical of myself and can get down on myself

give one of your personal crossfit goals- Stronger shoulders

Wednesday, May 19, 2010

Right Round

Press
1-1-1-1-1
Push-Press
3-3-3-3-3
Push-Jerk
5-5-5-5-5

perform 8 sit-ups or 5 knees to elbows between each lift


2k row TT

Teamer #3-
Bretani Heron


How old are you?

24

What is your occupation?

I am a full time geology graduate student at Texas A&M in the Center for Tectonophysics and I am very ready to be done with school. That being said, I’m in no real hurry because I dread the day I have to leave the box…. Maybe I will fail on purpose…

How long have you been crossfitting?

October 2009

How did you get into crossfit?

I had heard about crossfit from a co-worker over the summer. I literally watched him change over the summer months. When my internship was up, my co-worker was a happier more confident person than when we had met. I decided I would try crossfit the next summer in Houston. Luckily, I didn’t have to wait that long before coming across college station crossfit on the corner of Texas and Holleman! Free two week trial? Heck yeah! … and I was hooked.

How long have you been "seriously" crossfitting?

I think I always took crossfit semi-seriously…. You kind of have too… I mean half Murph is no joke (unless you do it the Sunday after the BCS games like some crazies… I mean serious crossfit athletes).

I don’t think I understood what it meant to take crossfit seriously until watching the movie Every Second Counts. It makes you understand how crossfit really is a way of life for some people. If you are new to crossfit and have not seen this… watch it. It is highly enlightening and entertaining.

What took you to the next level of crossfit?

1. The Paleo Challenge – Learning to eat paleo will show you how what you eat effects your workout. It was amazing to see how everyone’s strength improved from the beginning to the end of the challenge.
2. The Affiliate Team – The people on the affiliate team inspire me everyday to be a better crossfitter. They have all helped me to the next level of crossfit.



What are you interested in outside of crossfit?

Outside of crossfit? There is something outside of crossfit? I don’t think a serious crossfitter wrote this question. Haha.

I am obviously interested in rocks, being a geology major and all. I really enjoy being outside, hiking, etc. I also love my Beagle/Jack Russel mix, Boone. He is the comedic relief in my life.

What motivates you?

My family, friends, wonderful boyfriend…. I have a great support group and would consider myself a very lucky person.

Daren and burpees – I workout so much harder with someone telling me “If you put that bar down before you get to 10, you have 5 burpees”. Thanks Daren.

I know she will blush when she reads this, but Carol motivates me all the time. She works so hard every workout. She never gives up and she is consistently positive…. Oh and I like the music on her ipod. Thank you for being an inspiration to me and for constantly giving me encouragement.

What breaks you down?

Tabata… hah.

Graduate school is very trying. It is hard to balance class, teaching, and research all in one. For a while I let it take over my life. I wasn’t exercising or eating right which was miserable. Now I make myself take time out in the day to crossfit and make good food. This time is so important to keep from getting broken down. Everyone who tells me I will one day wish I was back in school… I don’t think so.

What is your favorite movement/exercise/ workout?

Box jumps, running, kettle bell swings….

What is the movement/exercise/ workout you hate?

Burpees, thrusters, rowing.

What is one thing you need to improve on?

I’m assuming this question is crossfit related…

Strength, pullups, double unders, handstand push-ups

Give a brief history about you- life, education, sports, family, travel, hobbies... whatever brought you to where you are today.

I grew up in Kingwood, Texas with my mom, dad, and brother who is four years younger than me. In high school I was in choir and on the drill team. I went to the University of Texas (Hook ‘Em) for undergrad where I majored in geology. I was blessed to be able to study abroad for four months my junior year in Grenoble, France. I met my boyfriend, Austin, in geology class and we have been dating for the past three years. He is wonderful. I decided to go to graduate school because it is difficult to find a job in the petroleum industry with a bachelor’s. A&M has a great structural geology department and great scholarships… not to mention I visited friends here all through college and really liked the people and the town. So here I am. I have one more year in my research before officially entering the real world and probably moving back to Houston… I am taking the box and all crossfitters with me.

Do you eat paleolithically? why/why not?

Mostly – I was more hardcore during the paleo challenge. Now, I eat mostly paleo. Salt has crept back in in small amounts and I cheat more like twice a week. I think I will eat like this the rest of my life. I used to get sick 3 or 4 times a semester. I have not been sick since I joined crossfit and started paleo (knock on wood).

What is your biggest strength?

Drive – I have a lot of things on my plate and I always try to do my best at what is put in front of me no matter the challenge.

What is your one weakness?

Crossfit – Mental

Life – Taking on too much at once…. Oh and I am very type A… too much so… ask my boyfriend.

Give one of your personal crossfit goals-

Get over some of my mental blocks about certain crossfit movements and kick butt in the affiliate competition!

Tuesday, May 18, 2010

Need It

Front Squat
Work up to a heavy double. 4-6 sets

21 Box jumps
800m run
50 Air Squats
800m Run
21 Box jumps


TEAMER #2- one of our 6 male team members..


Marcos Mendez

How old are you? 28

What is your occupation? Athletics Financial Aid Coordinator at Texas A&M University.

How long have you been crossfitting? Since August.

How did you get into crossfit? I tried one of the free Saturday workouts and was hooked by the end of the workout.

How long have you been "seriously" crossfitting? Since January.

What took you to the next level of crossfit? The mental and physical results, I have learned that I can accomplish anything as long as I don’t let my mind get in the way.

What are you interested in outside of crossfit? I enjoy watching and playing sports, running, biking, training for something, and spending time with my wife and friends.

What motivates you? Negativity, tell me I can’t do something and I will train as hard as I can to prove you wrong. The fear of obesity is also a HUGE motivator. Growing up my father was unable to play sports or even run around in the front yard due to obesity and I have promised myself not follow in those steps when I have kids.

What breaks you down? Overtraining, I just don’t know when to quit and give my body a break.

What is your favorite movement/exercise/ workout? Favorite exercise is squats.

What is the movement/exercise/ workout you hate? Burpees, pull-ups, and man makers.

What is one thing you need to improve on? Flexibility!!! I hear it from Daren every week.

Give a brief history about you- life,education, sports, family, travel, hobbies... whatever brought you to where you are today. I grew up in Edcouch-Elsa, Tx, its located in the Rio Grande Valley about 10 minutes from the Mexican border. During high school we moved to Thrall, TX, which is 45 minutes east of Austin. I ran cross country and played tennis while in high school. I graduated from Texas A&M with a Bachelors Degree in Sociology and will soon have my Masters Degree in Leadership Education. I was married on June 28, 2008 and we moved into our house in August 2009. I have run marathons, half-marathons, marathon relays and duathlons. Next on the agenda are triathlons and I believe that crossfit can help me achieve this goal. Staying physically fit is extremely important for me especially since obesity and heart disease run in my family.


Do you eat paleolithically? why/why not? Yes, after the second week of the Paleo challenge I knew that my eating habits were going to change forever. My energy level is always consistent and my immune system has become stronger. Plus actually seeing my body lean out has kept me going.

What is your biggest strength? My biggest strength is that I am a motivator. Anytime you see me at the box you will hear me try and motivate someone.

What is your one weakness? If I don’t agree with something I don’t question it, I just go with the flow.

Give one of your personal crossfit goals- To train hard and convince myself to sign up for sectionals in 2011. SI SE PUEDE!! (Yes, it can be done!!)

Monday, May 17, 2010

Countdown

Deadlift
5-5-5-5-5
Dumbell "narF"

21 Pull-Ups
21 Thrusters Right Arm
21 Thrusters Left Arm
15 Pull-Ups
15 Thrusters Right Arm
15 Thrusters Left Arm
9 Pull-Ups
9 Thrusters Right Arm
9 Thrusters Left Arm


M=45#, F=30#



SPOTLIGHT:
With regionals quickly approaching, I wanted to give you guys an inside look at the Affiliate Team members and an individual spotlight on each of them. Each Teamer will get their own day to answer some questions I (Daren) put together about CrossFit, life, and other random stuff. This will hopefully show everyone why our team is so unique and make you understand why what they are doing is so freakin incredible. Please enjoy and feel free to comment on what you think about some of their answers and give them encouragement as regionals comes flying towards us.

First Up, one of our 3 female members, Carol Rodriquez.

1.How old are you? 41

2.what is your occupation? Senior Customer Service Representative for the City of College Station Utility Customer Service Dept.

3.How long have you been crossfitting? Since 09/09

4.How did you get into crossfit? Attended a few of Charlie's Saturday Game day work outs that were cross fit and got hooked.

5.how long have you been "seriously" crossfitting? I think since my very first day, I was seriously into it.

6.what took you to the next level of crossfit? This is a tough question...Looking back to day 1 and now, I want to push myself to achieve so much more.

7.what are you interested in outside of crossfit? Love to visit surrounding cities, staying at great hotels with my kids and go shopping. Like a mini vacation.

8.what motivates you? So many things and people motivate me. I love the fact my kids and husband are proud of what I do. I get super motivated when people ask me what I do when they see a change in me. I talk about cross fit and makes we want to try that much harder.

9.what breaks you down? Anything that I can not change. I am very strong willed on my beliefs.

10.what is your favorite movement/exercise/ workout? I like the weight training

11.what is the movement/exercise/ workout you hate? Pull Ups and Push Ups

12.what is one thing you need to improve on? Endurance and strength... that covers everything in cross fit. right?

13.Do you eat paleolithically? why/why not? Yes and no, I have been trying to keep it up as much as possible. Very difficult on the weekends with my family very easy at work during the week.

14.What is your biggest strength? My positive attitude.

15.what is your one weakness? I allow other people (the haters) to get me down. I need to stop letting that happen.

16.give one of your personal crossfit goals- To get the mental blocks out of my head to achieve my fitness and weight loss goals.

17.give a brief history about you- life,education, sports, family, travel, hobbies... whatever brought you to where you are today.

Wow, this is getting deep... remember at my age this can be very long... I will keep it short and keep the juicy stuff out.. HA!HA!
ok, I was born here in Texas, moved to California when I was baby lived there for 10 years and moved back to Texas. Attended Tomball Senior High where I played Volleyball, Basketball and Track. Moved to Spring and Graduated from Klein High School in 1986. Came to College Station for the summer to stay with my mother before I started school in Tyler. Met Ross (my husband).... Ended up staying here since love conquers all right? Started Managing a shoe store for about 7 years and then when it closed began working for the City of College Station. Have been working for the city for 14 years now. Got married in 1995 and now have a 12 year old daughter and a 3 year old son.

Saturday, May 15, 2010

Whoop!

Congratulations to all the Aggies who graduated yesterday!

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

for time

Friday, May 14, 2010

There is No "I"

Regionals is in two weeks, are you ready Affiliate Team?

Turkish get-up:
4 attempts at max load, 2 each arm

Alternating with a Partner, complete:
400 m run
Push-jerk
400 m run
cal row
400m run
Push-jerk

Score = Time - (reps+cals+reps)

Thursday, May 13, 2010

Fitty Cent

CrossFit Houston is hosting a "Summer Mens Challenge" on Saturday, June 12th. They have 80 spots available, 50 spots for "standard" division and 30 spots for "scaled" division. This is a great opportunity to compete! Register Here

Squat Clean
2-2-2-2
5 box jumps between each set

AQAP:
50 Pull-ups
50 burpees

Wednesday, May 12, 2010

Roundabout

Craig Greening with his game face on.

CrossFit Games site just put an update up for the South Central Regional competition. Click Here to check it out. We REALLY hope to see a lot of you out there on May 29th and 30th!

Overhead squat
5-4-3-5-4-3


Every minute on the minute for 10 min:
6 Deadlifts
8 wall-balls

Tuesday, May 11, 2010

Sweet and Sour

Coach Will Schaub at The BCS Games, what a specimen of an athlete :-)

Split- Jerk
4-4-4-4

150 seconds Max Reps Push-ups
800m run
150 seconds Max Reps Push-ups

Monday, May 10, 2010

Feather Weight

JoAnna is showing determination on this overhead squat at The BCS Games.

"Bear Complex"

Complete the following sequence for 1 rep:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Do 5 rounds of 7 total reps of the sequence.
Rest between rounds as needed. Work to up heaviest weight achievable.

Rob Orlando- "Bear Complex" with 200lbs

Friday, May 7, 2010

Brick House

Ladies of the BCS Games. Oh and that guy.

"Christine"
3 rounds for time:
500m row
12 Bodyweight Deadlifts
21 box jumps

Thursday, May 6, 2010

Brainpower

Marcos Mendez getting his mind right for the BCS Games. If you want to see some awesome pics that his father in law took, check out this link - http://rrdphotography.blogspot.com/2010_05_01_archive.html

Powerclean
4-4-4-4

"Kendra"
For fewest 400s completed:
100 wallballs

anytime repetition rhythm is broken complete a 400m run, examples: dropping the ball, holding the ball at chest, placing ball on the ground, etc...

Wednesday, May 5, 2010

Down with Dairy

Caroline at The BCS Games....and if you look in the background Daren is keeping his eye on her.

Bench press
5x5

5 rounds for time:
20 Kb swings(53/35)
10 Burpees

Tuesday, May 4, 2010

Can you feel it?

This picture speaks volumes...are you listening?


May Challenge:

Crossfit Total

"The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session,
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. " -CFJ

-if you have already done the total you will have a different wod.

Monday, May 3, 2010

Add it up


This video was produced by our very own CrossFit athlete Jordan Meserole who owns Rock Cottage Media. He was at The BCS Games all day on Saturday and got some awesome footage. Check out this montage he made!! Thanks Jordan!

Thanks again to all the volunteers, the event would not have been a success if all of you weren't out there!

May Challenge:

Crossfit Total

"The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session,
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. " -CFJ

Saturday, May 1, 2010

The Games

The BCS Games are TODAY!! Please come out and help/volunteer/support at the event and see why this is such an awesome sport we are all involved in. See you there!

BCS GAMES
lincoln center
8am-5pm