Mar 10 2010

Upcoming Pose Clinic

Filed under: Announcements — admin @ 9:02 am

As promised, we’ve finally secured a Pose Running expert to come help us all improve our running technique.  The 4-hour class will take place on Sunday, March 28th from 11am to 3pm. $100 is a small price to pay for 4 hours of specialized instruction, and a lifetime of improvement. Reserve your spot now!

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Join us for 4-hours of improving running performance and comfort through technique, theory, drills, and video analysis with Pose Method® Certified Running Coach Level II, Valerie Hunt.

  • Prevent overuse injuries
  • Move faster with less effort
  • Unlock your natural potential
  • Get better results

Price is $100 for the 4-hour session including individual video analysis.

Class size is limited, so click the link below and register to reserve your spot:

buy_now

Mar 10 2010

WOD 3/10

Filed under: Workout of the Day — Wes @ 12:48 am

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Push Press
6-6-6-6
*Post loads to comments

then…

On the Minute for 6 Minutes
3 Deadlifts (65-75% of 1 RM)
5 Straddle Jumps
Score= Best Deadlift weight

Experience is not what happens to a man. It is what a man does with what happens to him. - Aldous Huxley

Women and Strength Training

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start today!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

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How Austin’s finest preps for sectionals!

AM Results
Fro 135 lb
Ainsley 65 lb
Ray 170 lb
Amber 105 lb
John 135 lb
Stephen 240 lb
Tow Matt 155 lb
Laura 130 lb
Sabrina 75 lb
Stephanie 75 lb
Josh 265 lb


Mar 9 2010

WOD 3/9

Filed under: Workout of the Day — Wes @ 12:53 am

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800 M Run
10 Hang Power Cleans (135 lb, 105 lb)
400 M Run
15 Hang Power Cleans (135 lb, 105 lb)
200 M Run
20 Hang Power Cleans (135 lb, 105 lb)

You hit home runs not by chance but by preparation. -Roger Maris

A Beginners guide to evolutionary fitness

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start  Tomorrow!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

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The Derek Jeter of CFA prepping for the weekend!

AM Results  
Mike 10:45 (95 lb)
Kirk 11:38 (95 lb)
Jables 11:42 (45 lb)
Tasha 11:58 (35 lb)
Jerry 13:37 (95 lb)
John 13:38 (75 lb)
Josh 13:27 (115 lb)
Liz 13:30 (MOD)
Stephen 10:45 (MOD)
Cat 11:49 (MOD)
Amber 12:10 (35 lb)
Tow Matt 13:12 (95 lb)
PM RESULTS  
Sherman 12:14 (115,ROW)
Ryan 11:48 (115)
Tessa 12:36 (95)
Hira 14:25 (45)
Erica 16:15 (75,ROW)
“G” 12:15 (55)
Shanan 11:12 (65)
Claire 11:00 (40)
Boone 9:08 RX
Pato 11:08 RX
Winner 11:54 (50)
Peter 9:19 (50)
Christine ? (35)
K-Dog 9:48 (35)
Alex 9:41 (65)
Laura 10:13 (35)

Mar 8 2010

WOD 3/8

Filed under: Workout of the Day — Wes @ 12:21 am

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Overhead Squat
6-6-6-6

then…

“1/2 Cindy”
AMRAP in 10 minutes
5 Pull-ups
10 Push-ups
15 Squats

Performance isn’t a matter of who is watching, it is more a matter of how your core ethics are built and adhered to. -Byron Pulsifer

Breaking Bad Habits with IF

Announcements:
-No Class Saturday, due to the CrossFit Games Sectional @ Camp Mabry!
Olympic Weightlifting clinics w/ Chad Vaughn start  Wednesday!
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

AM Results
Ainsley 5 (Jump, Knee)
Cat 9 (Jump, Knee)
Kirk 7 Rx
Ray 9 Rx
Liz 7 (MOD)
John 7 (Jump)
Michelle F. 8 (Jump, Knee)
Stephanie 8 (Jump, Knee)
PM Results
Cody 7 (Knee)
G 5 (Band, Knee)
Pato 13 Rx
Ryan 7 Rx
Blake CFG Prep
Stacey CFG Prep
Miguel CFG Prep
Jerry 10 Rx
Boone 11 Rx
Adam 6 (Band)
Patrick 6 (Band)
Rob CFG Prep
Aubrey 6 (Band, Knee)
Walker CFG Prep
Fro 4 (Band)
Wes 9 (Band, Knee)
Christine 5 (Jump, Knee)
Marissa 5 (Band, Knee)
Darlene 5 (Jump, Knee)
On Ramp
Nina 6
Shawn 9
Rene 7
Chaz 8
Mar 7 2010

WOD 3/7

Filed under: Workout of the Day — Wes @ 12:32 am

REST

There is more to life than increasing its speed. -Mohandas Gandhi

Mar 6 2010

WOD 3/6

Filed under: Workout of the Day — Wes @ 12:47 am

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*If you need to make up Squat, Press, or Deadlift Rep Max can do so today.

5 Rounds
10 Dumbell Hang Clean to Thrusters (55 lb, 35 lb)
Run 300 M

*Two Person teams one person works while the other rests each teammate completes 5 rounds

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start Wednesday
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

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Results
Kirk & Jerry 19:31 (35 lb)
Fro & Tow Matt 21:49 (35 lb)
Dan & 2D 18:23 (35 lb)
Alex, Aaron, & Laura 20:18 (20 lb, 12 lb)

Mar 5 2010

WOD 3/4

Filed under: Workout of the Day — Wes @ 12:59 am

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*If you need to make up Squat, Press, or Deadlift Rep Max can do so today, or Saturday.

3 Rounds
10 Deadhang Pull-ups
10 Wall Ball Burpees (20 lb, 15 lb)

When you arrive at a fork in the road, take it. -Yogi Berra

Apples, Paleo Shakes, and Utilitarianism

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

swedendallasontarioaberdeenrsm1Big Congrats to Rob for completing his CrossFit Level 1 this weekend!
Now try to find Rob rockin the Pushup Man!

Results
Mike 100×10 Pr 7:47 Rx
Ainsley 35×5 Sq 5:46 (MOD)
Kristin 95×6 Sq 8:07 (MOD)
Ray 185×8 DL 6:27 Rx
Stephanie 85×6 DL 7:43 (Green, 10 lb)
Betsy Skil 8:02 (Blue)
Kiehler 200×5 7:20 (R/W)
Sherman Skill 6:35 (R/W)
Tow Matt 185×5 DL 8:50 (Blue)
Dan 185×9 DL 6:38 Rx


Mar 4 2010

WOD 3/4

Filed under: Workout of the Day — Wes @ 12:15 am

MindBody Online Sign In

*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.

Rep Max Deadlift (use 80% -90% of old RM)

then…

400 M Run
21-15-9
Push Press (55 lb, 35 lbs)
Box Jumps (24″, 20″)
400 M Run

Life is what we make it. Always has been, always will be. -Grandma Moses

Why you should not eat grains

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

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AM Results
Cat 185×6 9:53 Rx
Fro 275×8 9:29 Rx
Jables 155×4 8:26 Rx
Kirk 230×8 7:59 Rx
Jerry 225×8 7:05 Rx
Patrick 255×7 9:08 Rx
Kristin 115×7 MOD
Mar 3 2010

March Athlete of the Month Matt Terry

Filed under: Athlete of the Month — Wes @ 1:48 am

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 Jets fan and Mustache lover Matt Terry….

State your Name and/or Nickname please.
Matthew Douglas Terry, aka Tow Matt which is short for the other white Matt. I would like to vote for changing it to “Stigmatta” due to the blister on my palm from pull-ups

Occupation?
Banquet Manager at the Headliner’s Club

Words to live by?
“What do you expect Thorn, look at the sneakers those guys are wearing. If our guys had sneakers like that, there’s no telling what they could do.” Quote by the basketball coach in Teen Wolf (The Michael J. Fox original, not the lesser sequel starring Jason Bateman)

What is your fitness background?
Played tennis in high school, called me “wild thing” because I never once won a match and would throw absolute tantrums caused by the frustration of sucking

How long have you been CrossFitting?
Started in either August or September of ‘09. The first week was so horrible I’ve blocked it out, therefore the exact date is suspect

What’s your favorite part of CrossFit?
The commradery. I’ve never been a part of anything like it. Wes and Boone have fostered a really kick ass environment for all of us to be the best we can be

What are your training goals?
Two parts. I want my name on the wall and I want to Rx every time. Oh, and I want to be in amazing shape so I can live a long healthy life loving my beautiful wife, Amber, who told me to write this.

Favorite sport or activity?
Golf. You get to drink

Recent adventure you’re planning?
Well I’m on vacation the week of south by………..

Tell us something we don’t know about you?
In kindergarten, me and this kid rusty lawson peed in the reading apple. It was a giant plastic apple you could climb in to read and we peed in it. Sorry Ms. Vickers.

Longhorns or Aggies?
I have serious Longhorn connections through work but was raised bleeding maroon.
I say you can still gig ‘em while hookin ‘em as well. Why does that sound dirty?

How has moving back into the general mustacheless population affected you over the last two months?
I lost a big piece of myself that day as my facial hair and self respect swirled down the bathroom sink drain. It has been easier stopping to use the restroom at truckstops without being hassled by undercover cops thinking I’m a male prostitute.

Leave the fine folks of CrossFit Austin with some parting words?
You can do anything you want if you put your mind to it and believe in yourself. No, not you dummie.

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Mar 3 2010

WOD 3/3

Filed under: Workout of the Day — Wes @ 12:32 am

MindBody Online Sign In

*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.

Tabata Mash-up
Squats
Chest to Bar Pull-ups
Double Unders
:20 Work and :10 Rest
Do movements in order listed until you’ve complete 8 rounds per movement

The odds of hitting your target go up dramatically when you aim at it. -Mal Pancoast

Say no to LSD

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

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Have fun back in Hawaii Ariel! We enjoyed having you in the gym!

AM Results
Top Round
Ainsley 62 (MOD)
Ray 41 Rx
Laura 76 (J,S)
Sabrina 58 (J,S)
Michelle F. 70 (J,S)
Josh 28 Rx
Stephanie 70 (J,S)
Amber 66 (J, S)
Tow Matt 52 (Chin)

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