Oct 30 2009

WOD 10/31

Filed under: Workout of the Day — Wes @ 10:02 pm

Come out to Town Lake for a Free Halloween WOD in the Park Today @ 10:00 AM

halloween

Happy Halloween!

Oct 30 2009

WOD 10/30

Filed under: Workout of the Day — Wes @ 12:02 am

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!

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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

WOD 10/29

Filed under: Workout of the Day — Wes @ 12:58 am

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!

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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

Akins Boot Camp

Filed under: Event — Wes @ 7:20 pm

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

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Oct 28 2009

WOD 10/28

Filed under: Workout of the Day — Wes @ 12:54 am

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!

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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

WOD 10/27

Filed under: Workout of the Day — Wes @ 12:33 am

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!

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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

WOD 10/26

Filed under: Workout of the Day — Wes @ 12:16 am

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!

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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

WOD 10/25

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

REST

In and of itself, nothing really matters. What matters is that nothing is ever in and of itself.
-Chuck Klosterman

Oct 24 2009

WOD 10/24

Filed under: Workout of the Day — Wes @ 12:38 am

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!

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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

WOD 10/23

Filed under: Workout of the Day — Wes @ 12:42 am

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!

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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
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