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

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.

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.

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

Wake up

Callie Kaiser recently joined our CrossFit program and is doing AWESOME!

Skill:
Cleans


 WOD: "The Chief"

5 sets of:

3 min max rounds of:
3 Cleans
6 Push ups
9 Squats
1 minute rest

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#)

Momentum

Becky Wade means business when she steps foot in the box!

Skill:
Kipping pull-up

WOD:
With a partner, complete as many pull-ups and push-ups as possible in 15 minutes.
Only one person works at a time, alternate between exercises.

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

Frontal Plane

Front squat
5-5-5-5

10 min AMRAP:
200m run
5 Squat Cleans (135#)
10 push-ups

Brave the Weather

Carol Rodriquez showing off her skills on a shuttle run last week.

Tabata push-ups

2 rounds for time:

400m run

50 squats

400m run

50 lunges

Start it off right

Our next On-Ramp class starts this Monday, click here to sign up.

Tabata Something Else
tabata intervals of:
pull-ups
squats
push-ups
sit-ups

1 min rest between exercises

Rain Dance

Our good friend Dutch Lowy putting some weight over his head.

Push-Press
5-5-5-5

"The Chief"
As many rounds as possible in 3 minutes:

135# power clean, 3 reps


6 push-ups


9 squats



Rest 1 minute. Repeat for a total of 5 cycles.

Body Weight WOD

7 rounds for time

200m run

5 burpees

20 sit-ups
Post results to BW WOD if you do it please

High Society

NY Health Department ad from last month. America needs more in yo face advertising

...Oh and don't drink soda

December/January Challenge

3 rounds for time:
5 TGU right arm
10 push-ups
20m broad jump
5TGU left arm
10 push-ups
20m broad jump

Yahtzee!

November re-challenge

Press
5-3-3-3-5

Every minute on the minute for 10 min
5 Deadlifts (50-55% 1RM)
10 Push-ups
5 Air Squats

What you know about that

Tabada Push ups

rest 5 min

7 rounds for time:

5 Burpees

7 Box Jumps

9 Thrusters

Happy Thanksgiving!

complete before or after your meal and introduce 1 person to crossfit:

push-up/squat ladder:
start a clock
1st min- 5 push-ups
2nd min- 5 squats
3rd min-6 push-ups
4th min- 6 squats
5th min- 7 push-ups
6th min- 7 squats
7th min- 8 push-ups
8th min- 8 squats
9th min- 9 push-ups
10th min- 9 squats
etc...

continue until you cannot complete the required reps in the minute, rest one minute and do the failed round again just completing the reps
if it takes you 10 seconds to complete the exercise then you have 50 seconds to rest, each round starts on the minute.

Have a great holiday guys, we thank y'all for the dedication and drive y'all have for crossfit and for having a great time at each workout. Cheers!

Ugly Duckling

5 rounds for time:
15 Hang Cleans
20 Sit-ups

rest 10 min

100 push-ups for time

Keep it Clean

http://www.vimeo.com/7440859

click on the link above to see the video from the CrossFit competition Charlie did on October 25th, Charlie advanced to the finals and placed 10th. He was sore for days, 2 WODS in one day....BRUTAL!

Clean skill Complex
Clean Form- notice the angle of his back and the speed of acceleration and catch.

"Cindy"
AMRAP in 20min of:
5 pull-ups
10 push-ups
15 squats