June 2009

WOD 6/10

3 Rounds 
21 Jumping Pull-ups
15 Sumo Deadlift High pulls (95 lb, 65 lb) 
9 Push-ups

All progress is experimental. –John Jay Chapman  

Real vs. Fake Foods round 2

**Update- Congrats to Mel for get her first kipping pull-up yesterday!

**ANNOUNCEMENT**– We will be showing the CrossFit movie “Every Second Counts” tonight starting at 7:30 PM.  Friends and family are welcomed, 7:30 PM class will be cancelled.

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AM Results          
Laura          6:14 (45 lb)
Jennie         5:47 (45 lb)
Mel         6:43 Rx
Blake         6:27 Rx
Andrew         6:00 (85 lb) 
Bill         9:45 (35 lb 17-13-9)
Brienne         6:36 (PVC 23 SDHP)
Tina         6:28 (PVC 23 SDHP)
Dillon         5:43 (PVC 23 SDHP)
Kristen         6:16 (PVC 23 SDHP)
Ryan         5:23 Rx
PM Results          
Michael          8:29 (75 lb)
Tristy          4:56 (Knee Push-ups)
David         6:49 (65 lb)
Betsy          5:30 (Knee Push-ups)
Seth         4:17 Rx
Stacey         5:37 Rx
Sherman         7:23 Rx
Ashley         5:48 (55 lb, Knee Push-ups)
Sheena         5:05 (35 lb, Knee Push-ups)
Julian         5:43 (45 lb)
Keir         3:51 Rx
Mechelle         6:17 (35 lb, Knee Push-ups)
Smeth         5:06 Rx
Annie         5:30 (35 lb, Knee Push-ups)
BWOD          
Walker         4:40 (40 10 lb Wall Balls, 500 M Row)
Jack          4:25 (50 Squats, 500 M Row)

in Workout of the Day 284 comments

WOD 6/9

Press
5-5-5

then…

5 Rounds
7 KB Swings (1.5 pood, 1 pood)
3 25 Yard Sprint, 25 Yard Back Pedal

Fish Oil

Continuous effort – not strength or intelligence – is the key to unlocking our potential.
-Winston Churchill

**ANNOUNCEMENT**– We will be showing the CrossFit movie “Every Second Counts” tomorrow starting at 7:30 PM.  Friends and family are welcomed, 7:30 PM class will be cancelled.

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Stacey rocking out 52 Thrusters last night!!

AM Results
Weight MetCon
Jennie 50, 50×4, 50 5:22 (12 K)
Megan C. 50×4, 45, 50×2 5:21 (12 K)
Laura 70×4, 65, 70 7:07 Rx
Blake 130, 135, 135×3 5:24 Rx
Rob NA 5:28 Rx
Kim 50F, 45×3, 45×4 5:46 (12K)
Easton 55, 65, 75 4:43 (20 lb)
Chris 55, 55×4, 55×4 4:47 (12 K)
Dillon 55, 60×3, 55 5:15 (12 K)
Tina 50×3, 45, 50×4 5:15 (12 K)
Ebo 50, 55×3, 50×3 4:46 (20 lb)
Daniel 95, 100, 105×3 5:32 Rx
Lyzz 60, 65, 65 5:03 Rx
Wes 165, 170, 175 4:55 Rx +32 K
PM Results
Michael 70, 80, 90 5:06 Rx
Sheena 35, 40×2, 35×2 5:12 (12K)
Payne 75, 85, 95 5:16 (16K)
Seth 105, 120, 135 5:12 Rx
Linda 25, 30, 40 5:12 (3 Rnds, 10lb)
Stacey 65, 70, 80×2 4:49 Rx
Betsy 60, 65×4, 65×4 5:20 Rx
Mel 55, 65×2, 60×4 5:02 Rx
Tristy 55, 65×4, 65×3 5:12 Rx
Sherman 115, 135, 140×4 5:50 Rx
Smeth 95, 100×3, 95×4 5:11 Rx
Boone 135, 140×4, 140×3 4:37 Rx +32K

in Workout of the Day 279 comments

WOD 6/8

From our good friend Dutch

1 Round
Max Thrusters (95 lbs, 65 lbs)
*Over when bar drops below the rack position

The Competition

Murph Results [pdf]

Pictures from “Murph Day” more on the way tomorrow….

**ANNOUNCEMENT**– We will be showing the CrossFit movie “Every Second Counts” this Wednesday starting at 7:30 PM.  Friends and family are welcomed, 7:30 class will be cancelled.

img_0523

Mel, Blake, and Sherman helping Kristin through her last mile!

 

AM Result    
Michelle 21 (35 lb)  
Laura 45 (45 lb)  
Jennie 31 (35 lb)  
Blake 25 (80 lb)  
Rob 20 (80 lb)  
Kristin 16 (55 lb)  
Lyzz 21 (55 lb)  
Andrew 30 (75 lb)  
PM Results    
Tazia 20 (35lb)  
Mel 26 (55lb)  
Bill 15 (35lb ROM)  
Ryan 26 (75lb)  
Stacey 52 (65lb)  
Betsy 43 (55lb)  
Payne 14 (75lb)  
Sherman 27 (75lb)  
Seth 28 (75lb)  
Ashley 26 (45lb)  
Stephen 16 (75lb)  
Chris 20 (65lb ROM)  
Aurelia 22 (35lb)  
BWOD    
Sheena 4:28 (40 10 lb Wall Balls, 500 M row)
Tony 4:50 (40 15 lb Wall Balls, 500 M row)
DS Softball AM (3 rds, 9 Burpee, 5 Goblet Squats, 200 M run)
Brienne & Briana 5:59 10 lb  
Dillon & Chris 5:31 15 lb  
Coach Beard & Easton 6:12 15 lb  
Tina & Ebo 5:46 10 lb  
DS Softball PM    
Kristen 7:52 15 lb  
in Workout of the Day 235 comments

WOD 6/7

REST

Everywhere is within walking distance if you have the time. –Steven Wright 

BIg thanks to everyone who came and made “Murph Day” a success yesterday! We raised over $1000 for the the Navy Special Warfare Foundation. 

Special thanks to Keir, Mel, Sherman, and Blake for helping out yesterday and to the Austin CrossFit community especially CrossFit Central, CrossFit and Fearless, and Westlake CrossFit.

img_0525Post “Murph”

in Workout of the Day 252 comments

WOD 6/6

1st Annual Navy SEAL Memorial Challenge (“Murph” Day)

“Murph”
1 Mile
100 Pull-ups
200 Push-ups
300 Squat
1 Mile 

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Your task will not be an easy one. Your enemy is well trained, well equipped, and battle-hardened. He will fight savagely….The free men of the world are marching together to victory. I have full confidence in your courage, devotion to duty, and skill in battle. We will accept nothing less than full victory. Good luck, and let us all beseech the blessings of Almighty God upon this great and noble undertaking. –General Dwight D. Eisenhower giving the D-Day order on June 6, 1944.

in Workout of the Day 293 comments

WOD 6/5

5 Rounds
5 Body Weight Back Squats
100 M run

Ice vs. Ibuprofen

“Murph” Day is Tomorrow! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

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AM Results              
Tristy             4:25 (135 lb)
Laura             4:18 (65 lb)
Megan C.             3:50 (65 lb)
Lyzz             3:56 (45 lb)
Kim             5:12 (135 lb)
Andrew             5:38 (135 lb)
Jennie             3:06 (45 lb)

 

in Workout of the Day 289 comments

WOD 6/4

5 Rounds
7 Power Snatches (95 lbs, 75 lbs)
15 Ring Dips
200 M Run

Whats your perspective?

“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

img_0311Um, has anyone seen this girl?

AM Results  
Jennie 12:23 (25lb, Blue Band, 200m Row)
Michelle 8:09 (15lb Hang Power Snatch, Pike Dips)
Kristin 12:49 (45lb, Blue Band)
Rob 12:08 (75lb)
Bill 10:39 (25lb Hang Power Snatch, 7xPike Dips, 100m Row)
PM Results  
Michael N/A
Sherman 14:32 (Blue Band)
Matt 12:45
David 13:10 (35 lb Hang Power Snatch, White Band)
Seth 10:56 (65 lb)
Stacey 13:41 (White Band)
Betsy 13:27 (55 lb, White Band)
Aurelia 14:14 (15 lb Hang Power Snatch, Blue Band)
Mel 13:48 (55 lb, White Band)
Keir 11:57 Rx
in Workout of the Day 293 comments

WOD 6/3

Hang Clean
3-3-3-3-3

What protein to eat

This isn’t just any old protein. Find something that was living… that had a face and a soul…. kill it and bring its essence into your person. -Robb Wolf

“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

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Team 7:30 makes their triumphant return!

AM Results
Kristin 35, 45, 55, 65, 75×2
Megan C. 35, 45, 55, 65, 60F
Melanie 45, 55, 65, 75, 85×2
Rob 75, 85, 95, 105, 115
Stephen 95, 115, 125×2, 125, 135
Jennie 55, 55, 55, 55, 55×2
Lyzz 55, 55, 55, 65, 75
Andrew 95, 115, 125, 135, 145
Daniel 95, 115×1, 105, 110×2, 110
PM Results
Tazia 25, 30, 35, 40, 45
Ryan 105, 115, 125, 135, 145
Payne 85, 95, 95, 95, 105
Michael 95, 115, 135, 145, 155
Tristy 75, 80, 85, 90, 100
Dave 45, 55, 60, 60, 60
Ashley 55, 60F, 60, 60, 65
Stacey 75, 80, 86, 90, 100
Betsy 60, 65, 70, 80, 85F
Mechelle Skill Work
Smeth 95, 105, 115, 125, 135
Seth 95, 105, 115, 125, 135
Sherman 135, 155, 175×1, 165, 170×1
Boone 135, 155, 175, 185, 195
Aurelia 35, 45, 55×2, 50×2, 50×2
BWOD (40 Wall Balls, 500 M Row)
Michelle 3:55 (10 lb)
Chris 3:51 (10 lb)
in Workout of the Day 262 comments

WOD 6/2

75 Wall Balls (20 lb, 15 lb)
75 Box Jumps (24″, 20″)

Whole Grains? No Thank You…

You just never give up, no matter how hard the challenges are, and observe this world with a healthy dose of criticism and don’t just follow the herd like somebody else might do.

-Renny Harlin

“Murph” Day is less than a week away! Here is a rundown for how things will work:

– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

img_1090

AM Results          
Andrew         12:21 (15 lb)
Rob         7:15 (15 lb, 20″)
Kristin         10:41 Rx
Daniel         8:56 (15 lb)
PM Results          
Wes         7:05 Rx
Bill         8:04 (50x10lb 8′, 50×14″)
Payne         9:59 (15lb)
Dave         11:05 (15lb)
Stephen         9:19 (15lb)
Melanie         6:46 Rx
Betsy         7:09 Rx
Stacey         6:20 Rx
Ashley         7:59 (50x15lb, 14″)
Seth         9:36 Rx+I-Beam WB
Anna         8:21 (10lb, 14″)
Smeth         8:33 (15lb)+I-Beam WB
Julian         8:03 (10lb, 20″)
Mechelle         12:11 (10lb, 14″)
Aurelia         11:40 (10lb, 14″)
Keir         10:42 Rx
Boone         6:18 Rx

in Workout of the Day 3 comments