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

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

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

Spring Cleaning

March is spring cleaning month at College Station CrossFit. Great, so what does the mean for you? It means in the month of march we are going to put the strength work on the back burners for a while and focus on the Technique of each exercise and movement. With good technique come safety, consistency, and maximum efficiency in workouts. Each day we will review specific skills and make the necessary changes to ensure everyone is on the same page as far as technique goes. This will be a great opportunity for you to adjust and work on any movements that you find difficult or bothersome. So with that comes the March Challenge...

March Challenge:
Your challenge in march is to be proficient in each and every crossfit movement by the end of the month, with every single rep you complete. To do this we will introduce the 5 Burpee rule. This rule has a few parts, but the main goal is to promote constant flawless form in every movement we do.

5 Burpee rule:

Complete 5 Burpees, immediately, anytime you:

Break form during an exercise

Do the wrong exercise 

Incompletely perform an exercise

Drop a barbell from above the knees

best way to avoid burpees... do it right! its that easy.


Skill: Air Squat

WOD: Death by Air Squats
With a continuous running clock complete 4 squats in the first minute, 8 in the second minute, 12 in the third, and so on until you cannot complete the reps required in the minute.

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

Advance

Elliot Wendel is new to CrossFit, keep it up man, you are doing great!

Overhead Squats
10-10-10-10-10

5 rounds for time:
5 HSPU
20 Squats

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

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

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!

Hurry Up and Wait

New athlete (Caleb Venable) in the middle of "Helen" last week during on ramp.

Skill Work:
Double Unders


4 rounds for time:
30 squats
15 box jump
30 sec rest
30 Db chest presses on med ball
15 Db push-press
30 sec rest

post time and weight used to comments

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

Candy Apple

Split Jerk
3-3-2-2-1-1-1

for time:
1000m row
25 man makers
40 squats

all work, no play

"Tabata Something else"

pull-ups
squats
push ups
sit-ups

8 rounds of each, 20 seconds of work, 10 seconds of rest
score is the lowest rep round of each exercise added.

I hate that girl

"Angie"
100 pullups
100 pushups
100 squats
100 situps