Squat
5 @65%
5 @75%
5+ @85%

then…

5 Minutes AMRAP
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Everyone talks about rock these days; the problem is they forget about the roll. -Keith Richards

Paleo Life Expectancy

Announcements:
We’re proud to introduce the newest member of the CrossFit Austin team, Chad Vaughn.  Chad holds the  national record in the Clean and Jerk, and was a member of the United States Weightlifting team at the 2004 Olympics in Athens, and the 2008 Olympics in Beijing. Chad is currently available for personal training, and will be teaching an Olympic weightlifting clinic on Wednesday nights at 6:30 PM starting March 10th.

A message from Chad:
As I have traveled the world in competition I have taken the time to study the worlds best of the best in many different sports. Yes, their training methods and daily routines leading up to and during competition; but more than just that; as in the end there are many, many different methods and philosophies that will lead to improvement. I began to wonder; What did all these people have in common? It was simply that they ALL stuck with something, didn’t give up when things went wrong, persevered and became better for it, and SIMPLY showed up. SIMPLY showing up is MOST of the battle. If you want to improve and see how good you can be, in any sport or in your daily life, and want to meet whatever goal(s) you may have, then I challenge you to just SHOW UP!

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Power Snatch
2-2-2-2-2-2

then…

Every minute on the minute:
3 Handstand Push-ups
Max Swings (24K, 16K)
Complete 100 Swings

In a moment of decision the best thing you can do is the right thing. The worst thing you can do is nothing. -Theodore Roosevelt

Motivation

Annoucements:
- Sweat with your Sweetheart this Saturday at Town Lake, no Saturday morning workout.

Just another Saturday at CFA!

REST

It’s all right letting yourself go, as long as you can get yourself back. -Mick Jagger

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“Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

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21-15-9
Overhead Squats (PVC)
Burpees

A fight is not won by one punch or kick. Either learn to endure or hire a bodyguard. -Bruce Lee

How humans ran comfortably before shoes

Announcements:
- Get ready to Sweat with your Sweetheart!

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3 Rounds
800 M Run
Max Pull-ups

It’s kind of fun to do the impossible. -Walt Disney

Liquid Death

Announcements:
- Get ready to Sweat with your Sweetheart!

Teamwork!

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10 Rounds
:30 Box Jumps (24″, 16″)
:30 Flutter Kicks
1:00 Rest

My optimism wears heavy boots and is loud. -Henry Rollins

Simplify Your Life

Announcements:
- Get ready to Sweat with your Sweetheart!

Have Fun today!

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10-9-8-7-6-5-4-3-2-1
Squats
Push-ups
Between each round Run 200 M

Each of us is great insofar as we perceive and act on the infinite possibilities which lie undiscovered and unrecognized about us.- James Harvey Robinson

Are you in an abusive relationship with food

Announcements:
- Get ready to Sweat with your Sweetheart!

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have Pancho Burpee Afficianado Kristin Shanahan….

State your Name and/or Nickname please.

Kristin Shanahan aka Pistin, Pisticle, Pist, Fritters, Fritts, Kris, Krispy, K, Snatch Monster, Ridiculously Strong (hahahahahahaha)

Occupation?

I pscyhoanalyze you…that’s right YOU! Now you’re all paranoid! Just kidding, maybe. I’m finishing up my masters in counseling - marriage and family therapy.

Words to live by?

“Pay no attention to the faults of others,
things done or left undone by others.
Consider only what by oneself is done or left undone.”

What is your fitness background?

I was a ridiculously good runner before I joined CF. HA! Just kidding…..I was a swimmer through high school. Then I begged and pleaded with people to buy training sessions from me at a box gym…. 3×15, 3-5 x week and 45 min. of cardio….I didn’t last very long….but I do miss calf raises (just jokes).

How long have you been CrossFitting?

Since Wes told me to shut-up after I badgered him for 30 minutes on the phone about his certifications….hehehe - December, 2008.

What’s your favorite part of CrossFit?

I have to pick just one favorite thing?! I love that every day is different. I am NEVER bored at CF.

What are your training goals?

I’m hoping to PR Fran when I’m 9 months pregnant….training goals are on hold for the moment.

Favorite sport or activity?

Um, CF of course!

Recent adventure you’re planning?

Is having a baby an adventure? I think so.

Tell us something we don’t know about you?

I win guacamole contests.

Longhorns or Aggies?

I have no idea who the “longhorns” are….A-G-G-I-E-S!!!!!!!

What Would Rob Wykoff do?

Rob Wykoff would do 30 burpees in the rain and mud at ACL and then shotgun a beer (I mean, Patron with 100% pure lime juice) just to show off how manly he is…..or he’ll just sing you “Werewolves in London”.

If Baby Shanahan ends up being a boy, do you go with the Tom Selleck mustache, or the Burt Reynolds Mustache?

I’m going with Tom on this one. Burt’s just……gross.

Leave the fine folks of CrossFit Austin with some parting words?

Pain is temporary, misery is optional except if you Crossfit. Misery LOVES company! Thanks, CFA’ites….it’s been GREAT getting to know you!

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“Helen”
3 Rounds
400 M Run
21 Swings (24K, 16K)
12 Pull-ups

Performance is your reality. Forget everything else. -Harold S. Geneen

Fantastic Recipe Index

Announcements:
- Get ready to Sweat with your Sweetheart!

Goodbye bubbly old floor!