Sep
3
2010

Chad is heading to the World Championships of Weightlifting at the end of this month in Antalya, Turkey. So in liu of his normal class we will be offering FREE 1 hour weightlifting classes on Wednesdays for the next two weeks!
Here’s the low down:
Wednesday 9/8
2:00 PM Free Class
6:30 PM Free Class
Wednesday 9/15
2:00 PM Free Class
6:30 PM Free Class
If you’ve been thinking about joining Chad’s Oly Class this is your chance to give a shot!
As a bonus Chad will be in the peak of his training (ie tossing around some heavy, heavy weights), so if you’d like to stick around and watch him train (appx. 3:30-5:30 PM) you’re more than welcome too.
*If you are there to watch please be courteous to our regular CrossFit classes that will be running simultaneously from 4:30 PM – 8:30 PM
Limited Spots Available SIGN UP HERE
Sep
3
2010
Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only
Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10
3 Sets
10 Step-ups/Leg
:30 Rest
10-12 Powell Raises
10-12 Ext. Rot.
then…
5 Rounds
:45 Box Jumps :15 off (24″, 20″)
:45 Push-ups :15 off
1:00 Rest
Perseverance is not a long race; it is many short races one after another. -Walter Elliot
Setting Goals or Limits
Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

| AM Results |
|
| Cara |
114 |
| Stephanie |
166 |
| Liz |
124 |
| Michelle |
128 |
| Noon |
|
| Ginger |
96 (MOD) |
| John |
166 Rx |
| Sherman |
170 (20″) |
| Claire |
126 Rx |
Sep
2
2010
Elite Division:
Male Top Performance:
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Female Top Performance:
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Male Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Female Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Scaled Division:
Male Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Female Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Beginner Division:
Male Most Improved:
1 Personal Training Session courtesy of Crossfit Austin
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin
Best Costume:
1 Hour Massage Courtesy of Massage Envy
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin





Sep
2
2010
Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only
Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10
We have only 2 choices today, either Fight Gone Bad, or lift weights.
Make-up FGB
or…
Squat Program:
Back Squats
8-8-6-6
Front Squats
5-5-5-5
The finest steel has to go through the hottest fire. -John N. Mitchell
Another reason to partake in the Squat Program
Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

| AM Results |
|
| TP |
269 (MOD) |
| Flex |
166 (Scale) |
| David |
145 lb CJ, Squats |
| Andrew |
145 lb CJ, Squats |
| Crash |
250 Scale |
| Joe |
259 Rx |
| PM Results |
|
| Tasha |
Squats |
| Claire |
Squats |
| “G” |
199 Rx |
| Mark |
Squats |
| John |
Squats |
| Patrick |
250 Rx |
| Julie |
201 Rx |
| Winner |
Squats |
| Schittone |
Squats |
| J.J. |
Squats |
| Stephanie |
Squats |
| Kavi |
184 Scaled
|
| Ginger |
Squats |
| Jennifer |
Squats |
| Melly |
Squats |
| Juan Carlos |
192 Scaled |
| Skipper |
255 Scaled |
| L.G. |
Squats |
| Alex |
Squats |
| Brandon |
Squats |
Sep
1
2010
Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only
Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10
Clean & Jerk
1-1-1-1-1-1
*Weight recorded
then…
3 Sets
2+3 Clean Liftoffs + Clean Deadlift
:30 Rest
AMRAP Kip Dips
2:00 Rest
*Post weight, and reps to comments
then…
2 Rounds
10 Push Presses (95 lbs, 65 lbs)
200 M Run
15 Lateral Jump Burpees
Hill Sprint
*Post time to comments
Achievement of your happiness is the only moral purpose of your life, and that happiness, not pain or mindless self-indulgence, is the proof of your moral integrity, since it is the proof and the result of your loyalty to the achievement of your values. -Ayn Rand
Integrity
Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

| AM Results |
|
| Nick |
210lbs |
| Ainsley |
73lbs |
| Flex |
50lbs |
| Stephanie |
70lbs |
| Michelle |
65lbs |
| Scott |
65lbs |
| Noon |
|
| Sherman |
155 lb |
| Ryan |
165 lb |
| PM Results |
|
| Cat |
90lb |
| Sara |
40lb |
| Claire |
70lb |
| Patrick |
140lb |
| G |
85lb |
| Collane |
105lb |
| Chris |
135lb |
| Jess |
85lb |
| Winner |
75lb |
| Betsy |
95lb |
| Mark |
75lb |
| Kristin |
Skill |
| Stacey |
125lb |
| Cari |
85lb |
| Skipper |
85lb |
| Darlene |
85lb |
| Brandon |
205lb |
| Boone |
205lb |
| LG |
75lb |
| Schittone |
125lb |
| Megan |
65lb |
| Jen |
65lb |
| Kavi |
Skill |
| On Ramp |
|
| Eric |
3 |