Oct
30
2009
Come out to Town Lake for a Free Halloween WOD in the Park Today @ 10:00 AM
Happy Halloween!
Oct
30
2009
Push Press
3×5
then…
5 Rounds
:30 Burpes
:30 Pull-ups
1:00 Rest
The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf
Being Childlike
Announcements:
-Free Workout in the Park Tomorrow! Halloween, Saturday, October 31st @ 10:30 AM, bring your costume!
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
| AM Results |
|
|
|
|
|
|
3×5 |
|
MetCon |
| Blake |
|
175 |
|
102 Rx |
| Laura |
|
80 |
|
94 (Jump) |
| Lyzz |
|
80 |
|
110 (Band) |
| Shauna |
|
75 |
|
94 Rx |
| Kim |
|
70 |
|
95 (Jump) |
Oct
29
2009
Power Clean
3-3-3
then…
“Nancy”
5 Rounds
400 M Run
15 Overhead Squats (95 lb, 75 lb)
The better you are the luckier you look. -Steve Spurrier
Today marks the half way point for the Paleo Challenge, I want everyone to read today’s article, let it serve as motivation for the next 15 days. Post thoughts to comments: Karl’s Story
Announcements:
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
| AM Results |
3RM |
MetCon |
| Mike |
125lb |
17:39 (75lb) |
| Kristin |
55lb (HPC) |
18:44 (35lb Step-ups, Row) |
| Andrew |
160lb |
20:58 (75lb) |
| Shauna |
95lb |
16:34 (55lb) |
| Michelle |
75lb |
15:34 (35lb) |
| Matt |
Skill |
18:49 (55lb) |
| PM Results |
|
|
| Rob |
175 |
14:07 (75 lb) |
| Dave |
135 |
16:19 (75 lb) |
| Walker |
75 |
15:04 (25 lb) |
| Courtney |
55 |
20:11 (25 lb) |
| Winner |
55 |
17:18 (25 lb) |
| Louis |
90 |
16:04 (45 lb) |
| Big Matt |
155 |
16:12 (45 lb) |
| G. |
60 |
16:00 (25 lb) |
| Claire |
55 |
16:24 (25 lb) |
| Jables |
75 |
14:54 (25 lb) |
| Nugget |
175 |
12:45 Rx |
| Sherman |
165 |
17:49 (85 lbs) |
| Jerry |
115 |
18:34 (75 lbs) |
| Robert |
195 |
20:53 Rx |
| Jess |
95 |
16:43 (15 lb) |
| Ally |
45 |
19:05 (15 lb) |
| Tristy |
105 |
15:17 (45 lb) |
| John |
Skill |
16:33 (35 lb) |
| J.J. |
115 |
17:11 (25 lb) |
| Kevin |
Skill |
15:54 (45 lb) |
| Smeth |
125 |
16:33 (75 lb) |
| On Ramp |
|
|
| Ray |
8:45 |
|
| Michelle |
9:26 |
|
Oct
28
2009
Starting Monday January 4th, 2010 we will be holding another CrossFit Outdoor Bootcamp @ Akins High School. The boot camp will utilize the CrossFit training principles in an outdoor setting, and progess participants to a high level of fitness. The boot camp will also serve as an introduction to the CrossFit methodologies, for those that are interested in full CrossFit classes at our facility. If you have ever been curious about CrossFit but a little intimidated, or you’re just looking to get back in shape this program is for you!
The first Bootcamp will last six weeks on Mondays, and Wednesdays from 4:45 PM to 5:45 PM. To pay for the class and reserve your spot use the appropriate link below:
General Public ($175):
Military, Fireman, Law Enforcement, First responders, Students, and Teachers ($150):
Akins Teacher/Staff ($100):
For more info contact us at info@crossfitaustin.com
Oct
28
2009
Back Squat
3×5
Then…
Max Rounds the 10 Minutes
3 Push Press (135 lbs, 95 lbs)
6 Box Jumps (24″, 20″)
9 AbMat Sit-ups
Life is either a daring adventure or nothing. Security is mostly a superstition. It does not exist in nature. -Helen Keller
Paleo+CrossFit Saving a Life
Announcements:
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| AM Results |
|
|
|
|
|
|
3×5 |
|
MetCon |
| Michelle |
|
80 |
|
9 (45 lb) |
| Mike |
|
165 |
|
8 (105 lb) |
| Kirk |
|
115 |
|
8 (85 lb) |
| Kristin |
|
50 |
|
10:00 (Press, Row) |
| Jerry |
|
105 |
|
9 (85 lb) |
| Lyzz |
|
110 |
|
10 (45 lb, +24″) |
| Rob |
|
185 |
|
11 (125 lb) |
| Amber |
|
80 |
|
9 (45 lb) |
| Tow Matt |
|
125 |
|
9 (95 lb) |
| PM Results |
|
|
|
|
| Dave |
|
155 |
|
9 (105 lb) |
| Tara |
|
80 |
|
9 (35 lb) |
| G. |
|
75 |
|
9 (35 lb) |
| Claire |
|
65×4 |
|
9 (35 lb) |
| Boone |
|
205 |
|
8 Rx+ 36″ |
| Andrew |
|
185 |
|
11 (105 lb) |
| Blake |
|
235 |
|
9 Rx |
| Sherman |
|
175 |
|
9 (115 lb) |
| Big Matt |
|
175 |
|
8 Rx |
| Robert |
|
265 |
|
10 Rx |
| Shauna |
|
85 |
|
10 (65 lb, +24″) |
| Stacey |
|
145 |
|
12 Rx |
| Betsy |
|
135 |
|
11 (135 lb) |
| Ashley |
|
100 |
|
10 (45 lb, 14″) |
| OJOE |
|
185 |
|
8 (105 lb) |
| Louis |
|
135 |
|
9 (95 lb) |
| Tristy |
|
115 |
|
11 (85 lb) |
| Aubrey |
|
60 |
|
8 (25 lb) |
| On Ramp |
|
|
|
|
| Ray |
|
7:58 |
|
|
| Michelle |
|
8:57 |
|
|
Oct
27
2009
Deadlift
3-3-3
then…
3 Rounds
15 DB Hang Clean (35 lbs, 20 lb)
10 Chest to Bar Pull-ups
Coming together is a beginning. Keeping together is progress. Working together is success.
-Henry Ford
10 Tips for getting to sleep
Announcements:
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| AM Results |
|
|
|
|
|
|
DL |
|
MetCon |
| Mike |
|
185 |
|
7:36 (30 lb) |
| Michelle |
|
115 |
|
5:23 (10 lb, Jump) |
| Shauna |
|
175 |
|
9:29 (Chin) |
| Andrew |
|
135 |
|
9:15 Rx |
| Dave |
|
135 |
|
8:16 (Chin) |
| Aaron |
|
125 |
|
9:00 (20 lb, Jump) |
| Jerry |
|
145 |
|
10:15 (30 lb, Chin) |
| Rob |
|
300 |
|
5:40 Rx |
| Lyzz |
|
155 |
|
4:20 (Band) |
| Amber |
|
125 |
|
5:53 (Jump) |
| Tow Matt |
|
155 |
|
6:09 (30 lb, Jump) |
| Laura |
|
145 |
|
5:21 (Jump) |
| Kim |
|
105 |
|
5:05 (15 lb, Jump) |
| PM Results |
|
|
|
|
| Walker |
|
135 |
|
7:11 Rx |
| Jables |
|
145 |
|
8:09 (Band) |
| Nugget |
|
375 |
|
9:14 Rx+55lb |
| G |
|
135 |
|
5:53 (15lb, Jump) |
| Claire |
|
125 |
|
5:11 (15lb, Jump) |
| Rufio |
|
265 |
|
5:46 (Chin) |
| Robert |
|
395 |
|
7:59 Rx |
| David Seth (OJOE) |
|
225 |
|
7:12 (Jump) |
| Blake |
|
420 |
|
6:06 Rx |
| Betsy |
|
185 |
|
4:50 (Band) |
| Ashley |
|
155 |
|
5:47 (15lb, Jump) |
| Courtney |
|
125 |
|
5:01 (10lb, Jump) |
| Winner |
|
125 |
|
4:36 (12lb, Jump) |
| Stacey |
|
215 |
|
6:02 Rx+30lb |
| Kirk |
|
225 |
|
7:53 (Jump) |
| Ally |
|
115 |
|
5:20 (15lb, Jump) |
| John |
|
195 |
|
5:39 (20lb, Jump) |
| Smeth |
|
295 |
|
7:48 Rx |
| Jess |
|
165 |
|
7:33 (20lb, Jump) |
| Brian |
|
165 |
|
5:39 (20lb, Jump) |
| Kevin |
|
185 |
|
7:37 (30lb, Jump) |
| David |
|
250 |
|
5:14 (Chin) |
Oct
26
2009
Press
3×5
then…
5 Rounds
100 M Run
7 Ring Dips
15 Swings (24K, 16K)
Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.-Charles A. Cerami
The DL on Tubers plus a handy recipe for all you PCers (Paleo Challengers)
Announcements-
-New On-Ramp Class starts tonight! Sign up HERE!
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| AM Results |
|
|
|
|
|
|
3×5 |
|
MetCon |
| Kristin |
|
60 |
|
|
| Rufio |
|
110 |
|
8:29 (RPU) |
| Mune |
|
45 |
|
8:20 (KRPU, 12K) |
| Blake |
|
135 |
|
7:20 Rx |
| Michelle |
|
40 |
|
7:23 (KPPU, 12K) |
| Laura |
|
65 |
|
9:43 (KRPU) |
| Kim |
|
45 |
|
8:18 (KPPU, 12K) |
| Bill |
|
65 |
|
10:54 (KRPU, 12K, Row) |
| Andrew |
|
100 |
|
9:11 Rx |
| Shauna |
|
50 |
|
10:04 (RPU) |
| PM Results |
|
|
|
|
| Nuggett |
|
145 |
|
6:35 Rx+32K |
| Wes |
|
170 |
|
6:01 Rx |
| Rob |
|
115 |
|
5:50 Rx |
| Tristy |
|
55 |
|
6:13 (KRPU) |
| Claire |
|
35 |
|
9:17 (KRPU, 12 K) |
| G. |
|
40 |
|
9:33 (KRPU, 12 K) |
| Walker |
|
45 |
|
8:21 (Jump Dips) |
| Jerry |
|
80 |
|
9:03 (RPU, 16 K) |
| Courtney |
|
45 |
|
8:07 (KRPU, 20 lb) |
| Jables |
|
60 |
|
7:38 (KRPU) |
| Winner |
|
45 |
|
8:00 (KRPU, 12 K) |
| Betsy |
|
55 |
|
7:25 (KRPU) |
| Ally |
|
45 |
|
7:53 (KPPU, 12 K) |
| Kirk |
|
95 |
|
7:15 (35 lb) |
| Stacey |
|
75 |
|
7:16 (Assisted Dips) |
| Boone |
|
115 |
|
5:44 Rx |
| Chris |
|
115 |
|
8:20 (Assisted Dips) |
| Ashley |
|
55 |
|
7:06 (KRPU, 20 lb) |
| Jess |
|
65 |
|
9:04 (KRPU, 12K) |
| Smeth |
|
75 |
|
9:13 Rx |
| Louis |
|
85 |
|
7:57 (Assisted Dips) |
| Joe W. |
|
55 |
|
11:13 (KPPU, 12K) |
| Kevin |
|
80 |
|
8:52 (RPu, 16K, Row) |
| On-Ramp |
|
|
|
|
| Ray |
|
7:58 |
|
|
| Michelle |
|
10:01 |
|
|
Oct
25
2009
REST
In and of itself, nothing really matters. What matters is that nothing is ever in and of itself.
-Chuck Klosterman
Oct
24
2009
Snatch Grip Deadlift
3-3-3-1-1-1
then…
Max Rounds in 15 Minutes
5 Hand Stand Push Ups
10 Walking Lunges
15 Wall Balls (20 lb, 15 lb)
2 Person Teams: Each team member starts on a separate exercise and cannot pass one another.
Really great men have a curious feeling that the greatness is not in them, but through them. Therefore, they are humble. -John Ruskin
Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| Team #1 |
Snatch-Grip DL 1RM |
Rounds |
| Winner |
125 |
9 (Knee Pike, 10lb) |
| G |
125 |
9 (Knee Pike, 10lb) |
| Team #2 |
|
|
| Brian |
135 |
7 (Knee Pike, 10lb) |
| Kevin |
135 |
7 (Pike, 15lb) |
| Team #3 |
|
|
| Rob |
285 |
7 (Pike) |
| Tow Matt |
185 |
7 (Pike) |
Oct
23
2009
Run 5K
He who cannot rest, cannot work; he who cannot let go, cannot hold on; he who cannot find footing, cannot go forward. -Harry Emerson Fosdick
Shugyo
Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| Results |
|
|
|
| Rob |
|
|
23:48 |
| Lyzz |
|
|
30:15 |
| Jerry |
|
|
26:55 |
| Andrew |
|
|
28:20 |
| Shauna |
|
|
24:00 |
| Blake |
|
|
29:17 |
| Amber |
|
|
33:38 |
| Tow Matt |
|
|
27:13 |
| Dave |
|
|
28:15 |
| Laura |
|
|
35:53 |
