Oct 22 2009

WOD 10/22

Push Press
3-3-3-1-1-1

then…

4 Rounds
200 M Run
15 Knee’s to Elbows
15 Chest to Bar Pull-ups

Success is having a flair for the thing that you are doing; knowing that is not enough, you have got to have hard work and a sense of purpose. -Margaret Thatcher

Paleo Challengers is this to easy? Don’t get complacent…

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!

 

img_2089

 

AM Results      
Mike   145 19:09 Row (Chin)
Shauna   Skill 14:18 Row, (Chin)
Andrew   160 15:17 Row (Chin)
Lyzz   95 12:40 (Band)
Jerry   155 14:00 (Jump)
Amber   75 12:06 (Leg Raises, Jump)
Tow Matt   145 14:58 (Jump)
Tara   70 11:03 (Leg Raises, Jump)
PM Results      
Rob   170 14:11 Rx
Dave   165 12:44 (Band)
Rufio   175 13:51 (Leg Raises, Band)
Blake   200 14:22 Rx
Jables   100 15:08 (Leg Raises, Band)
Aaron   115 14:51 (Leg Raises, Jump)
Robert   205 13:57 (Leg Raises)
JJ   120 14:33 (Leg Raises, Band)
Chris   165 14:27 (Leg Raises, Band)
Big Matt   205 11:46 (Leg Raises, Jump)
Louis   115 11:50 (Leg Raises, Chin)
Tristy   115 10:55 (Leg Raises, Band)
Stacey   125 13:03 Rx
Betsy   90 12:59 (Leg Raises, Band)
OJOE   135 11:58 (Leg Raises, Jump)
G   75 12:06 (Leg Raises, Jump)
Claire   75 10:41 (Leg Raises, Jump)
On-Ramp      
Matt   7:48  
Zach   8:10  
Darlene   9:25  
Aubrey   7:18  
Oct 21 2009

WOD 10/21

“Warrior Wednesday”

“Randy”
75 Power Snatches (75 lb, 45 lb)

It is necessary to try to surpass oneself always; this occupation ought to last as long as life.
-Queen Christina

Maintaining Muscle While losing Weight

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up
HERE
-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!

img_2044

AM Results
Rob 11:06 Rx
Kirk 11:53 (45 lb)
Andrew 9:43 Rx
Jerry 6:06 (45 lb)
Shauna 6:18 (35 lb)
Stephen 7:34 (65 lb)
Blake 7:58 Rx
Dave 8:38 (65 lb)
Laura 9:18 (35 lb)
PM Results
Jables 4:59 (35 lb)
Heiny 8:44 Rx
Jessica G. 8:15 (35 lb)
Big Matt 7:58 Rx
Katherine 7:12 (15 lb HPS)
Claire 8:45 (35 lb)
Tristy 4:00 Rx
Courtney 8:26 (25 lb)
Winner 6:09 (15 lb)
Betsy 5:05 (35 lb)
Chris 5:09 (35 lb)
Ashley 6:15 (35 lb)
Walker 6:02 (35 lb)
Jess 10:07 (35 lb)
Stacey 3:45 Rx
Mike F. 7:26 (35 lb)
Louis 9:19 (35 lb)
Boone 5:13 Rx
Kevin 9:34 (9:34HPS)
OJ0E 11:27 (55 lb)
On-Ramp
Chet 245
Darlene 132
Aubrey 170
Matt 171
Zach 191
Oct 20 2009

Halloween Workout in the Park

6613_135285621116_659281116_3620446_6483725_n1-300x229

CrossFit Austin and Westlake CrossFit bring you a free Halloween CrossFit workout in the Park. Give yourself a reason to indulge in costumed revelry this Halloween! Meet us at Town Lake under the South 1st bridge, with your best costume on and be a part of the Austin CrossFit revolution.

This will be an instructor-led one hour CrossFit session. The perfect opportunity for those curious about CrossFit to finally try it out, the beginner to build on their skills, or the Fire-breather to destroy another WOD. If you plan on attending please RSVP on our Facebook invitation or just meet us at Town Lake between 10 and 10:30 so we can get started promptly at 10:30 AM.

Oct 20 2009

WOD 10/20

Clean and Jerk
2-2-2-1-1-1

then…

Max Rounds in 5 minutes
6 Box Jumps (24″, 20″)
4 Burpees

Excellence is not a skill. It is an attitude. -Ralph Marston

Paleo going Primetime?

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up
HERE
-For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday to the Sunset Valley Farmers Market BEFORE the 10 AM class, meet at the gym @ 8:45 AM.
-Free Workout in the Park Halloween Day Saturday, October 31st @ 10:30 AM, more info to come!

img_1912

AM Results C&J 1RM MetCon
Mike 115 5 Rx
Stephen 105 8 Rx
Rob 140 9 Rx
Amber 75 6 Rx
Blake 190 7 Rx
Tow Matt 95 6 Rx
Dave 145 7 Rx
Shauna Skill 7 Rx+24″
Andrew 150 8 Rx
PM Results
Rufio 145 8 Rx
Heiny 95 7 Rx
Claire 65 6 Rx
Jessica G. 70 6 Rx
Courtney 55 6 Rx
Winner 55 6 Rx
Big Matt 145 7 Rx
OJOE 135 7 Rx
Louis 85 8 Rx
Ashley 70 6 (12″)
Betsy 85 9 Rx
Jess Skill 5 (20″)
Oct 19 2009

WOD 10/19

“Fran”
21-15-9
Thrusters (95 lb, 65 lb)
Pull-ups

When the archer misses the mark, he turns and looks for the fault within himself. Failure to hit the bull’s eye is never the fault of the target. To improve your aim — improve yourself. -Gilbert Arland

The Wimpy Modern Man

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up
HERE
-For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday to the Sunset Valley Farmers Market immediately after class @ 11 AM.

img_1927

AM Results
Mike 10:46 Rx
Blake 8:30 Rx
Bill 10:24 (20 lb, Band)
Lyzz 5:29 (45 lb, Band)
Dave 6:28 (75 lb, Band)
Andrew 7:05 Rx
PM Results
Tristy 6:34 (Band)
Katherine 6:18 (35 lb, Jump)
Amber 5:43 (50 lb, Jump)
Tow Matt 7:55 (75 lb, Jump)
Stephen 7:23 (75 lb)
Flury 6:36 (45 lb, Jump)
Claire 5:31 (35 lb, Jump)
Jessica G. 6:25 (35 lb, Jump)
Walker 5:22 (45lb)
Betsy 6:48 (Band)
Aaron 8:35 (55lb, Jump)
Big Matt 9:11 (85lb)
Winner 7:49 (35lb, Jump)
Courtney 7:18 (35lb, Jump)
Kirk 7:26 (65lb, Jump)
Stacey 4:46 Rx
OJOE 7:05 (75lb, Jump)
Boone 5:40 Rx
Joe W. 9:16 (35lb, Jump)
Louis 6:44 (65lb)
Pato 4:10 Rx
Jess 8:39 (35lb, Jump)
Kevin 7:07 (45lb, Jump)
On Ramp
Matt 6
Zach 5
Chet 8
Aubrey 6
Darlene 5
« Newer PostsOlder Posts »