There is No "I"

Regionals is in two weeks, are you ready Affiliate Team?

Turkish get-up:
4 attempts at max load, 2 each arm

Alternating with a Partner, complete:
400 m run
Push-jerk
400 m run
cal row
400m run
Push-jerk

Score = Time - (reps+cals+reps)

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.

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

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#)

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

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

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

Losing Grip

 Double Under Work


"Helen"
3 rounds for time:
400m run
21 Kb swings(24/16kg)
12 pull-ups

Incomplete Madness

What was harder today, the box jumps, wall ball or run?

 Bench Press
5-5-5-5-5

3 Round "Kelly":
400m run
30 box jumps (24inch box)
30 wall-ball (20#)

Body Weight WOD:

10 burpees

Tabata squats 8 rounds of 20/10

400m run

Tabata squats 4 rounds of 20/10

200m run

Tabata squats 2 rounds  of 20/10

10 burpees

Cream Puff

This video was posted on the CrossFit mainsite today from the "Dead Man's Row" event 1 at the sectionals competition this past weekend in Austin, check it out!

Skill: Split Jerk

WOD:
200m Run
20 Pull-ups
20 Clean & Split Jerks (135/95)
20 Pull-ups
200m Run

Spring Un-broken

The Affiliate Team has 75 days to prepare for Regionals....be ready, it will be tough...

Skill:
Double Unders

WOD:
3 min max rounds of 10 unbroken double unders
1 min rest
400 m run for time
1 min rest
3 min max rounds of 10 unbroken double unders

Score is number of double under rounds and 400m run time
Double Unders must be 10 unbroken, any breaks the round must start over. 400m is loop course.

Body weight wod:

10,9,8,7,6...2,1

squat jumps (performed like 2nd half of burpee, full squat-jump-clap over head)

Plyo push-ups (movement is a push-up where you push up forcefully to lift hands off ground, clap, and land with hands ready for next push-up) can be done from feet or knees

Blackjack

Skill:
Push Jerk

Wod:
21 Push jerk
400m run
21 Burpees
400m run
21 Push-Jerk

People are Crazy and Times are Strange

Watch Kirk hit up a 435# deadlift yesterday...

Skill work:
Wall- Balls


For time:
800m run
25 box jumps (24 inch)
50 wall-balls (20#)
25 box jumps (24 inch)
800m run

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)

Frontal Plane

Front squat
5-5-5-5

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

sunny skies

ring dips
4 rounds of
30 seconds max reps
1 min rest

For Time:
400 m row
25 back extensions
25 sit-ups
400m run
25 back extensions
25 sit-ups
400 m row
25 back extensions
25 sit-ups

Satisfaction

Here is Papa Lima (Charlie's Dad) doing a front squat yesterday at CrossFit Champions. He is just getting started on his program over there and says he really likes it, thanks for taking care of him CrossFit Champions!

 2 rounds max reps pull-ups


400 m Run for time
Rest 2 minutes
200m weighted lunges
Rest 2 minutes
400 m run for time