That old feeling

This is the second scene from the South Central Regionals DVD. The competition that weekend kicked off with our national anthem and an individual competition, check it out!

"Fran"
21-15-9
Thrusters
Pull-ups

6 More Months of Summer

Home Sweet Home... for now

"Fran"
21-15-9
Thrusters
Pull-ups



If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.

- Marcus Aurelius

Roolz

what is a fitness center?

Skill Work:
kipping pull-ups
3 sets of max unbroken reps (until chin doesn't break plane or momentum is lost)
5 sets of max reps double unders (until failed pass)

50m walking lunges
50m broad jump
100 m shuttle (25-25-25-25m)
50 push-ups (c2gwr)
100 m shuttle (25-25-25-25m)
50m broad jump
50m walking lunge


Nobody got anywhere in the world by simply being content.

- Louis L'Amour

Take Notes

how not to tape your hands and/or prevent pull-up rips

Pay September CrossFit Fees Here

Split jerk
2-2-2-2

For time:
250m row
25 Db thrusters
25 burpees

Downtown

Here is the first scene from the newest CSCF Team documentary at the South Central Regionals competition in May. We will release each scene from the 26 minute DVD on the blog over the next few weeks so make sure you check it daily. Thanks Jordan Meserole for making an awesome DVD!

Deadlift
5x5
-5 box jumps for height after each set



3 rounds for time:
10 clean and jerk
400m run

Fight Night

Skill Work
ring dip progression


AMRAP 15 Min:
4 Pull-ups
8 Push Press
12 Squats

Ascent

Holly Brackin made it to the top of the pikes peak ascent this weekend so big shout out to her! enjoy your time in colorado holly, and thanks for representing with the new gear!! if you haven't gotten your new shirt yet, do it!

Overhead Squat
4-4-4-4

2 rounds for time:
15 sit-ups
50m Farmer Carry
20 KTE
50m Rack Hold Carry
15 sit-ups
50m Overhead Carry


What would life be if we had no courage to attempt anything?
- Vincent van Gogh

Slide

CrossFit Champions is hosting Oktoberfest Obliteration II and we want all of you to either compete or come out and support! This event will be on October 9th and take place in Houston.....Cypress to be exact....it is located approximately 65 miles from our box in College Station. Mark your calendars! Registration will open this Sunday, August 22, at 12:00 pm CST.

The registration link will be on the CFC Oktoberfest Obliteration II page.

Divisions:

Standard Men (3 events)
Scaled Men (3 events)
Standard Women (3 events)
Scaled Women (3 events)
Team (up to 5 members, 4 competing at a time, 1 female minimum) (2 events)
Masters Men & Women (46-55) (2 events)
Super Masters Men & Women (56+) (2 events)

This event will fill up so do not wait to sign up, also, if you would like to form a team please let Daren know and we will put you all together. We hope to have several teams and individuals competing!!

*Amp up your training now if you want to compete, if you would like to schedule a personal coaching session weekly, bi-weekly or monthly to help you prepare for this event talk to Daren.

Bench press
3-3-3-3-3


Tabata row


Nobody ever drowned in their own sweat
- Ann Landers

hello, goodmorning

even we have to follow the rules of thrusters

Power Clean
4-4-4-4-4

For Time:
5 rounds of 10 unbroken Thrusters
5 rounds of 12 unbroken Pull-ups

of mice and men

Who is coming?

Experience is simply the name we give our mistakes.
Oscar Wilde

Push-press
2-10-2-10-2-10


2 min AMRAP of each:
Push-ups
Box jumps
Burpees
Double unders

The Run Around

285 Thrusters in 10 minutes.....ouch! This picture was taken by CrossFit Champions, they headed up the judging for the Throwdown and created a photo gallery. Click here to see more pictures.

Back Squat
5-5-5-5-5


For Time:
800m run
20 walking lunges
15 unbroken wall-balls
400m run
20 walking lunges
15 unbroken wall-balls
200m run
20 walking lunges
15 unbroken wall-balls

Don't forget that if you are interested in the Mudquest run on Oct. 2nd we are having an informational meeting tonight at 7pm at rudy's to discuss details and plans for the event. Info on location, times, entry, courses and other stuff will be discussed, so come and learn!

To Get In?

Ninety-nine percent of the failures come from people who have the habit of making excuses.

- George Washington Carver

5 rounds for time:
9 Deadlifts
6 Hang Power Cleans
3 Push-press

Fastest time Saturday: 2:37 @155
Charlie's time: 4:31 @155

Weekend Wrap-up:
Saturday was a good day for College Station CrossFit. For one we got our butts kicked by some great workouts, and two we had some awesome results both in the individual competition and as a team.

Bone to Pick

Check out our new CSCF shirts!! These shirts are American Apperal 50/50 shirts - really soft and great quality. We ordered a limited amount of Small, Medium, Large, XL and 2XL. If you want one bring a check for $25 made out to TWC on Monday, if you are on Auto Pay and we have your credit card on file let us know and we can charge your card.

If you don't have plans for tomorrow you should head up to Dallas and support CSCF at the Texas Throwdown, it will be an awesome event at the Dallas Convention Center.

Pistol Skill Work
Double under skill work

For Time:
24 KB Swings
400m run
36 Air Squats
18 KB Swings
400m run
30 Air Squats
12 Kb Swings
400m run
24 Air Squats

If we don't change, we don't grow. If we don't grow, we aren't really living.
-Gail Sheehy

Wifi

Deadlift
10-10-10-10


For Time:
25 push-press
10 sit-ups
20 push-press
20 sit-ups
15 push-press
30 sit-ups
10 Push-press

Over the hill

This youtube video is at almost 1 million hits, if you have not seen it check it out. Prepared for the unknown and unknowable.

Press
4-4-4-4-4

3 total rounds of:
300m row sprint
1 min rest
20 pull-ups

Erroneous

Double under work

15 min AMRAP:
200m run
16 walking lunges
8 ring dips
4 burpees

"Float like a butterfly, sting like a bee."
-Ali

So Monday

Front Squat
10-5-2-10-5-2

6 rounds for time:
3 Clean and Jerk
6 Box jumps
9 Wall-ball

Grown up?...Hardly...

Without some goal and some effort to reach it, no one can live.
- Fyodor Dostoyevsky


"Dirty D"
24 Burpees
24 Deadlifts
24 Calorie Row
86 Double Unders
24 Db Squat Clean to Overhead
24 Sit-ups
24 Burpees

Mashed Taters

Pull-up skill work

24-18-10
OHS
Ring Dips

All the right moves

Clean and Jerk
1RM

Happy birthday Sally!

"Sally"
7min on the clock:
750m row
AMRAP in the remaining time of:
10 Kb swings / 5 push-ups



When I hear somebody sigh, "Life is hard," I am always tempted to ask, "Compared to what?"

- Sydney J. Harris

August challenge cont.

"FRAN"
21-15-9
Thrusters
Pull-ups

* if you did Fran yesterday you will have an alternate workout.

August Challenge

"FRAN"
21-15-9
Thrusters
Pull-ups

Levels:
Male
1- Rx'd
2- 75#, banded pull-ups

Female
1- Rx'd
2- 45#, banded pull-ups

"Those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest."
- Brutus Hamilton, Olympic decathlete and track coach

Chris Spealler- Fran 2:05