a-what-cha-ma-call-it

This banner was designed by SICFIT, they will be covering The BCS Games so that the entire CrossFit community will know about it!! I see you "ELECTICIAN"!!

The BCS Games will start tomorrow at 8am and go all day at The Lincoln Center. We have over 80 athletes registered for this event, you do not want to miss it! We hope to see all of you out there representing our box!! Wear your CSCF shirts, if you don't have one buy one today!!

April Challenge- wrap up test day 2

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

POST RESULTS/THOUGHTS

Suspense

April Challenge- wrap up test

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Remember this when you get tired...

Operation Redwing
June 28, 2005

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

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.

noname

This is a picture of Carol just a few months ago at one of our Gameday Workouts, she has come such a long way. WE ARE VERY PROUD OF YOU CAROL!

Overhead Squat
5-5-5-3-3-3


6 rounds for time:
4 thrusters (135/95)
12 push-ups

Pyramid Scheme

Like horses at the gate.

TheBCSGames.com- Do It....Now!

We need volunteers too!

Hang Squat Clean
5-5-5-5


For time:
400m run
18 Kb Swings
36 Air squats
800m row
36 Air squats
18 Kb swings
400m run

May I have Another?

TheBCSgames.com- if you don't know what to do with this link by now, you need to get to the gym AQAP.

Weighted strict pull-ups
5-5-5-5-5

For time:
25 Burpees
50 SDHP
25 Burpees

Upside Downside

You can expect to see Marcos at The BCS Games. Spots are filling quickly, as of yesterday we have 44 athletes signed up. If you are considering volunteering or competing please go to thebcsgames.com today and sign up!

Push-Press
work up to your 5RM

12 min AMRAP:
10 HSPU (H2G)
20 Renegade Rows (30/20)
Walking Lunges

All I do is win

Sign up for the BCS Games today! If you are hesitant or nervous don't be! We designed it for anyone to be able to come out, compete, and have a great time. We want our box to have the biggest and proudest representation. If you get caught up in the competition... Great! If you don't...Great! We just want to see all of our crossfitters compete. 3-2-1...go!

TheBCSGames.com

Game on...

Back Squat
Work up to a heavy single, complete 5 singles

3 rounds for time:
10 Squat cleans (155/115#)
50 double unders

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#)

Oh yea

10am Class

W.O.D.

4 rounds of:
500m row
25 kb swings
5 burpees

11am Affiliate Team WOD:

Stadium Workout from 09 Games:

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Mystery

Sign up for the BCS Games today! If you are hesitant or nervous don't be! We designed it for anyone to be able to come out, compete, and have a great time. We want our box to have the biggest and proudest representation. If you get caught up in the competition... Great! If you don't...Great! We just want to see all of our crossfitters compete. 3-2-1...go!

TheBCSGames.com- benefiting the Lincoln Center in College Station

HSPU
3x 10

Partner WOD
come find out

Mr. Taxman

Sign up for the BCS Games today! If you are hesitant or nervous don't be! We designed it for anyone to be able to come out, compete, and have a great time. We want our box to have the biggest and proudest representation. If you get caught up in the competition... Great! If you don't...Great! We just want to see all of our crossfitters compete. 3-2-1...go!

TheBCSGames.com- benefiting the Lincoln Center in College Station

The shepherd watching his flock at sectionals.

Bench Press
10-10-10-10-10

5 rounds, AQAP:
10 Thrusters (95/65#)
20 Pull-ups

Rest two minutes between rounds.

*step it up with chest 2 bar pull-ups* 3-2-1-go

Gymnastictastic

Sign up for the BCS Games today! If you are hesitant or nervous don't be! we designed it for anyone to be able to come out, compete, and have a great time. We want our box to have the biggest and proudest representation. If you get caught up in the competition... Great! If you don't...Great! We just want to see all of our crossfitters compete. 3-2-1...go!

TheBCSGames.com- benefiting the Lincoln Center in College Station


THE ELECTRICIAN making deadlifts look easy after the Dansby Duo!

Overhead squat
3-3-3-3

For Time:
800m run
21 ring dips
50 box jumps
21 ring dips
800m run

Props

Caleb did an impressive 320#(PR) on the deadlift after running two 5k's on Saturday at the Dansby Duo, way to go Caleb!

Ground to Overhead- max load
10 min time limit

5 rounds for time:
15 Wall-balls
10 Burpees

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.

Clean Sweep

You should always be prepared...

Saturday's W.O.D.-

3 rounds for time of:
5 DB Squat Clean
2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

TGIF

We have all worked hard this week so let's go to Ruth's house and have a great time tonight!

Overhead squat
5-5-5-5-5


21 Medball cleans
12 Handstand push-ups
15 Medball cleans
9 Handstand push-ups
9 Medball cleans
6 Handstand push-ups
3 Medball Cleans
3 Handstand push-ups

Prepared

This is how Zach gets his workouts in at the lake on weekends!

Thruster
6-6-6-6

1000m Row Sprint
3 min rest
500m Row Sprint
2 min rest
250m Row Sprint
1 min rest
125m Row Sprint

Fast

We are proud to announce that we have teamed up with Body Lab and CrossFit ATM to bring Bryan/College Station a true fitness competition that will be fun and most importantly will be something that anyone can sign up for. We hope to see EVERY ONE of our College Station CrossFit members out there, this is a great motivator to make you train harder this month! It doesn't matter what your age or fitness level is, you should come out and compete. CrossFit is a sport, it is the sport of fitness. We invite you to THE BCS GAMES on May 1st for the most exciting fitness competition in the BCS. Register Here

We also need volunteers, if you are interested in helping out, email info@collegestationcrossfit.com

Deadlift
5-5-5
between each, attempt max reps chest to bar pull-ups


For Max reps:
90 sec Kb snatch- left arm (24/16kg))
90 sec Kb snatch- right arm (24/16)
90 sec Kb swings (24/16)
90 sec rest
60 sec Kb snatch- left arm
60 sec Kb snatch- right arm
60 sec Kb swings

Stop Pre

If you have not seen the movie Prefontaine you should go rent it today!

Push-Jerk
5-5-3-3-3-3


Mile Run Time Trial

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
-Steve Prefontaine

Powerwheels

Check out this video that was posted on the CrossFit mainsite last week: South Central Sectionals WOD 3 You'll see our very own Zach Whitt a few times!

Front Squat
5x5

10min AMRAP:
5 thrusters
7 hang squat cleans
9 SDHP
(95/65#)

oompa

3 rounds for time: 2 minutes rest between each round
50 double unders
25 wall-balls
25 double unders
25 db push-press (30/20#)
15 double unders
25 ring dips




affiliate wod
hang squat snatch
5x3

10 db hang squat clean and press
farmer carry
8 db hscp
farmer carry
6 db hscp
farmer carry
10 db hscp
farmer carry

no placing the dumbbells down between the squat cleans and farmers carry, 20 burpee penalty if this occurs.

Carry on

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

April Challenge

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Can't Stop Won't Stop

The calm before the storm in austin

Don't forget about the ribbon cutting at the box today at 4:30pm.
Come out, have some snacks, meet other crossfitters and put in a good
word about crossfit with the community.

April Challenge

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning