Saturday, July 31, 2010

Outside the box v1.0

2 mile team trail run, with a sandbag.

group a- 60lbs, fast pace
group b- 60 and 40lbs, medium pace
group c- 40lbs, not as fast pace

Friday, July 30, 2010


Power Clean
(touch and go from the floor, no regrip or resting)

4 rounds for time:
30 Air Squats
20 Sit-ups
10 ring dips
1 Shuttle run(5-10-15-20)

Thursday, July 29, 2010

Hot and Sour

Farah Javid-Majd participated in the July 24 Day Challenge and has seen great results. If you see her at the box ask her about how much more energy she has and how the nutrition program has improved her performance in her workouts. Congratulations Farah! To sign up for the August 24 Day Challenge that begins next week Click Here.

Choice Skill Work/ Goal Testing

5 rounds for time:
5 Deadlifts(275/185#)
10 Burpees

Wednesday, July 28, 2010


Bench press

4min AMRAP:
7 thrusters (95/65)
5 box jumps (24inch)

30 sec rest

3 min max cal row

30 sec rest

2 min AMRAP:
7 push-press (95/65)

30 sec rest

1 min max cal row

Tuesday, July 27, 2010

Kid Stuff

Final events layout at the 2010 CrossFit Games.


Squat clean (155/115#)

Monday, July 26, 2010

Task Force

I think we all remember this workout, AMRAP of walking lunges and box jumpes.....ugh! Here is Kevin Brightwell doing his lunges and repping his TWC 5k shirt.

Front squat

A. 2 min AMRAP Double unders
30 seconds rest
B. 16 Sandbag Get-ups(80/60#)
30 seconds rest
C. 6 min on clock:
400m run
Pistol AMRAP in remaining time

Saturday, July 24, 2010

Who's coming?

CSCF has an affiliate team competing at this competition on August 13th, who is coming to support?

Friday, July 23, 2010

E. Hyde

CSCF represents at the Hispanic Forum Gala on Saturday. The first person to name all the people in this pic gets a CSCF sticker for their back windshield.

work on weighting or kipping

5 rounds for time:
7 kb snatch per arm(24/16kg)
5 burpee wall-balls(20/14#)

Thursday, July 22, 2010


Overhead Squat

4 rounds for time:
500m row
rest 3 minutes

score is lowest 500m time

Wednesday, July 21, 2010

3:10 to Holleman

Affiliate Team final wod at the 2010 CrossFit Games.

4x4 reps, 2 on each leg, alternating

3 Rounds for time:
50m Farmer carry lunge (24/16kg per hand)
30 sit-ups

Tuesday, July 20, 2010

I Made It.

This is CSCF athlete Suzanne Rother's daughter - Becca Rother, competing at the CrossFit Games last weekend on the affiliate team from CrossFit Denton County. Becca is a great athlete and her team did great, they finished 26th out of 66 teams.

2-position clean(high to low)
complete 4 sets of 3 cycles

02 push-ups
20 squats
1 burpess
04 push-ups
18 squats
2 burpees
06 push-ups
16 squats
3 burpees
08 push-ups
14 squats
4 burpees
10 push-ups
12 squats
5 burpees
12 push-ups
10 squats
6 burpees
Continue until pattern has reversed the starting reps

Monday, July 19, 2010

Rapid Fire

The CrossFit Games were definitely a competition testing an athletes overall fitness level. There were obstacles including rope climbs, sandbag carries, jumping over walls, climbing over walls, muscle ups, heavy lifts and many other unthinkable wods. We encourage you to go to the Games website and look at the various events and final standings. Congratulations to all the participants and especially the winners.

*Note - none of the competitors at the CrossFit Games completed this workout before the cut off time.


Alternating Tabada Intervals of:
4 rounds of each:
Push ups
Overhead Squat 95#/65#

After 8 rounds rest 30 seconds then:
3 rounds for time:
30 Toes to Bar
21 Ground to Overhead 95#/65#

Saturday, July 17, 2010

CrossFit Fort Vancouver, first place overall after Day 1 of the CrossFit Affiliate Comp.

3 rounds for time:
400m run
21 Kb swings
12 pull-ups

Ref. June 8, 2010

Friday, July 16, 2010


The Stadium at The Home Depot Center for the 2010 CrossFit Games. Read about Daren and Charlie's airport slumber party last night here.

Work on July goals for 15 minutes

For time:
thrusters (115#)
sit ups
kettlebell swings (2 pood)
sit ups

Thursday, July 15, 2010

Fight or Flight

Look out for chris spealer as a contender to win the crossfit games this weekend. This shows why he is one of the fittest people on the planet. As a bonus the song in the video isn't too bad.

Heavy 4, 3-5 sets

With 10 minutes on the clock:
800m run
AMRAP Turkish Get-Ups in time left(24/16kg)
- one rep is counted as a get-up on both sides.

Wednesday, July 14, 2010


Are you Ready? Tomorrow Daren and Charlie are traveling to LA to spectate the most anticipated CrossFit Games ever. The athletes are the real deal and the workouts will be unknown until one hour prior to each event. The competition begins Friday morning with the Affiliate Teams and Friday evening at 7pm with the individuals. There will be non-stop CrossFit until the last team and individual is left standing on the podium Sunday evening being named the Fittest Man and Woman on the Planet.....WOW, if this does not give you goose bumps then click on the "Are you Ready" link above. You can follow Daren and Charlie's blogs for pictures and updates as we represent CSCF in Cali!

Thrusters- choice work
3-3-3-3 or 10-10-10

With a partner complete 2 rounds of:

100m row sprint
5 burpees
100m row sprint
6 burpees
100m row sprint
7 burpees
100m row sprint
8 burpees

rest 1 minute and switch places

100m row sprint
2 burpees
100m row sprint
3 burpees
100m row sprint
4 burpees
100m row sprint
5 burpees

Tuesday, July 13, 2010


We had to show this picture off!

Bench press

For time:
10 burpees
20 ring dips
30 box jumps
40 sit-ups
50 push-ups
60 squats

Monday, July 12, 2010


Caroline CRUSHED the competition at CrossFit Houston on Saturday finishing 1st place in the standard division and earning the respect of the local CrossFit community....also showing them that CSCF is on the rise breeding beasts in our little box we all call home. Which one of you will be next to be on the podium?

In other news...

Happy Birthday George!!

Back Squat

9 min AMRAP:
5 Power clean(155/115#)
12 pull-ups

Saturday, July 10, 2010

You Are Welcome

400m run for time

Ontario Sectional wod #1

3 rounds for time of:
10 Overhead Squats (95/65lbs)
10 Burpees

Friday, July 9, 2010

Moving On

If you are going to be a champion, you must be willing to pay a greater price.
-- Bud Wilkinson

Say a prayer for Carol, Holly and Caroline as they travel to CrossFit Houston for the Summer Challenge this weekend! They will post the workouts when they find out so read the comments.

Power Clean

South Central Regional WOD# 3
Complete for total time:

100 Double Unders

Then 3 rounds of:
10 deadlift(275)
100m 75#sandbag run

1k row

Thursday, July 8, 2010


Weighted Pull-ups

Workout #1 (Mountain Sectionals)
Three rounds for time of:
Row 500m
21 Kettlebell Swings (32/20kg)
Run 400m

Wednesday, July 7, 2010


CrossFit Houston Summer Challenge here we come....WATCH OUT for CSCF!

Choice skill work
10-15 min

Event 2 (North European Sectional)

35 Sumo deadlift highpulls (90/45#)
50 Box jumps (24/18 inches)
35 Push press (90/45#)
50 Squats
35 Toes-to-Bar
50 Kettlebell swings (24 kg/16kg)
30 meters Walking lunge (24kg/16kg)
50 Burpees

Tuesday, July 6, 2010



Hawaii sectional wod 3

For time:
150 Double-unders
9 Deadlifts (315/185lbs)
100 Double-unders
6 Deadlifts (315/185lbs)
50 Double-unders
3 Deadlifts (315/185lbs)

Monday, July 5, 2010


Overhead Squat

"Mabry Medley"

3 Rounds of (12 min cap):
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees

Friday, July 2, 2010


Strength - 5 sets of whatever you want to work on - weakness preferably


Deadlift (225#/165#) 3,6,9,12,15
Push up 6,12,18,24,30

Thursday, July 1, 2010

Get up!

DB Bench Press

WOD - 12 min AMRAP
Barbell lunge 50m (95#/65#)
10 box jumps

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