Brick House

Ladies of the BCS Games. Oh and that guy.

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

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.

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

Not So Short, Not So Sweet

THE BCS GAMES - wods will post at 8PM...SIGN UP NOW


As of last night we have 78 athletes registered for The BCS Games and only 8 volunteers, PLEASE SIGN UP to volunteer. If you already know you are going to volunteer and have not signed up on THE BCS GAMES WEBSITE, please do so ASAP. We need at least 25 volunteers to make this event run smoothly.


Deadlift
Find 1 rm, drop 10 lbs, complete
1-1-1

For total time:
20 sit-ups
2 air squats
18 sit-ups
4 air squats
16 sit-ups
6 air-squats
14 sit-ups
8 air squats
..continue pattern until
2 sit-ups
20 air squats

Raise up

Registration for The BCS Games closes Thursday, April 29th at 11:59pm. If you are on the fence about signing up JUST DO IT! It will be one of the most exciting events EVER in the BCS! Register Here
We still need volunteers!

Bench press
Work to a heavy 5


5 rounds for time:
3 Deadlifts (275 #)
10 box jumps (24 inch)


So after the most recent heat wave, many convos with some of you crossfitters both in and out of class( this is for you afternoon ladies!) and the fact that most of us are discovering the beauty of this already, i bring you an article about shirtless wods at the box. This was written by a guy named wes who owns and runs crossfit austin (along with a guy named boone). wes started out right here in college station as a client and moved to austin to pursue bigger and better things. Anyway, he wrote this some time ago, and although i've edited it somewhat for family friendly content, please read it, laugh, and take away what he is trying to say which is simply, shirts aren't required at any point during a workout.....enjoy!

Take your shirt off, wave it around your head like a helicopter. (credit to wes)

I’m going assume that all of you out there in cyberspace are either CrossFitters or involved in CrossFit somehow. As CrossFitters there are a few things that we all seem to take a great deal of pride in: taking pictures in front of things in a handstand, putting kettlebells on t-shirts, and buying shoes that really accentuate our toes. The list goes on and on. Well, I think its about to time to address an important issue in this community: as a CrossFitter when, why, and where do I remove my shirt? Is there a bigger threat to XFit (don’t call it that) than the unsolicited, unmerited, unAmerican shirt removal? Me thinks not.

With a Bang

Ryan Walter has proven early in his crossfit career that he can hang with the best of them. I sure hope we see him at The BCS Games - www.thebcsgames.com

Deadlift
3-3-3-3-3-3


"Nancy"
5 rounds for time:
400m run
15 Overhead Squats (95#)

Incremental

College Station CrossFit went out to the Dansby Duo and represented the box with pride this past weekend taking home 1st, 2nd and 3rd place in the men's relay. CONGRATS Guys!

Press
5-5-5-5

Every minute on the minute until failure:
3 Deadlifts (225/155)
2 Push-ups


each minute the deadlifts stay the same and push-ups increase by 2. Push-ups continue to increase until a failed rep minute.

For Whom the Bell Tolls

Kendra (Thruster) and Mary (Burpee) are definitely CrossFit Divas!

Deadlift
work to a heavy 3,each rep from a dead stop.
10 min time limit.


5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Pick it up

Tonight we start another "2 week free on-ramp" class at 7pm. If you know someone eager to start CrossFit, tell them to show up and to say you sent them so you can get a discount in April!

Happy Birthday Marcos! no TGUs today, but they are coming...

Skill:
Deadlifts

WOD:
5 rounds for time:
15 Deadlifts (1/2 Body Weight)
12 push-ups
9 Db Squat cleans to overhead (30#)

Undefeated

This is a picture of Kendra Zak just before she committed herself to losing weight (July, 2008)
This is a picture of Kendra Zak just before she started doing CrossFit (October, 2009 when we opened the new box)
And this is a recent picture of Kendra now after she has continued her regular 4 day per week CrossFit schedule since October. Look at what Kendra has been able to accomplish in just 5 months of doing CrossFit! Congratulations Kendra for your amazing results and for being an inspiration to us all!

Deadlift
2-2-2-2-2-2

4 rounds for time of:
400 m run
max reps pull-ups (without letting go of bar)
30 KB clean and press (16/12kg)

Rollin on Thirties

Update: we have decided to cancel the 5am class on WED morning. we will start at 6 am and roll on as usual. Be careful getting to the box.
 -D

Heads up guys, only 4pm and 5pm classes this afternoon, just in case the world does snow over we want everyone at home with their families or pets, not driving after a sick wod in bad weather. enjoy the evening off and look tomorrow morning for a class update.

D

Get you some Shawn P!

Back Squat
3-3-3-3

Hopper for time:
30 Deadlifts (bodyweight)
30 Double Unders
30 KTE 
30 DB Split Cleans (30#)
30 Wall-Balls

Right About Now

Stuart Sharp has been CrossFitting for about a month now at our Box, keep working hard Stuart!

Deadlift
3-3-3-3-3
rest 1 min between each 3

4 rounds of "Barbara":
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Calm before the storm

Be sure and welcome the "rookies" that just finished on-ramp, we had 7 new sign ups this week who completed the program. We have another on-ramp starting this Monday at 7pm, if you know anyone who wants to sign up please have them click here.

Snatch grip deadlift
5-5-5-5


For time:
50 Cal Row
50 Floor-wipers (115/85#)
50 Kb Swings(53/35#)

Game Time

Todays WOD is a workout from the 2008 CrossFit Games. Checkout this video and scope out the competition, affiliate cup here we come!

Press
3-3-2-2-3-3

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

From the Bottom, to the Top

When Tony and Callie Varisco are not dominating CrossFit workouts they are out and about enjoying their first year of marriage. It's almost one year for you two love birds!

Front squat
3-3-3-3

7 rounds for time:
9 Deadlifts
7 Hang cleans
5 Push-press

Fuel for the Fire

Jordan is a new athlete in CrossFit, here he's showing off great form on the press, full extension and head through the bar.....way to go rookie!

Deadlift
3-3-3-3-3

For time:
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run

Fish and Chips

Press
1-1-1-1-1

21-15-9
Wall-balls
Deadlifts

Every Little Thing

Sumo Deadlift
5x10 at body weight

90 second ring-plank hold
4 rounds of:
5 power clean and jerk (135#)
10 chest to bar pull-ups
90 second ring-plank hold

Get up and move

Beth Miles is one of our athletes in the 8:30am "ladies only" class. She is showing off her deadlift skills.

Deadlift
1-1-1-1-1-1-1

"Marcos"
4 rounds for time:
400m Run
10 Turkish Get-ups (20 / 12kg)

Sub Zero

3-2-1 GO!!!

Snatch Grip Deadlift
3-3-3-3-3

5 rounds for time:
5 hang cleans
10 push-press
5 burpees