Nov 18 2009

WOD 11/18

Back Squat
1-1-1-1-1

then…

10-9-8-7-6-5-4-3-2-1
Pull-ups
Swings (24K, 16K)
50 M Sprint

A person is a success if they get up in the morning and gets to bed at night and in between does what he wants to do. -Bob Dylan

Big Brother paving the way for your child’s diabetes.

Announcements:
- Give the gift of CrossFit HERE!
- Holiday Schedule for next Week:
Monday, and Tuesday: Normal Hours
Wednesday: No 6:30 or 7:30 PM Classess
Thursday (Turkey Day) : ThunderCloud Turkey Trot Register Now!
Friday and Saturday: WOD @ 9 AM-10 AM
-CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

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AM Results
BS MetCon
Kirk 170 15:54 Rx
Ray 115×3 15:41 (16K)
Matt M. 115×3 15:04 (12K)
Jerry 195 15:00 (16K)
Kristin Skill 10:58 (Pull-up, Run)
Lyzz Skill 11:52 (Band, 12K)
Stephen 245 13:38 Rx
Rob 255 11:36 Rx+CTB
Kim SKill 14:32 (Jump, 12K)
Tow Matt 170 15:32 (Band)
PM Results
Wes 425 13:37 Rx+CTB+32K
Pato 250 11:40 Rx+CTB
Khieler 215 12:03 (16K)
JJ 185 15:05 (16K, Band)
Tristy 195 12:27 (Band)
Blake 300 12:54 Rx+CTB
Claire 100 11:50 (12K, Jump)
Stacey 205 10:10 Rx
OJOE 255 14:50 (Jump)
Sherman 275 13:57 Rx
Ashley 125 13:10 (Jump, 12K)
Winner 125 13:49 (Band, 12K)
Boone 265 10:57 Rx+CTB
Smeth N/A 8:49 (Pull-ups+100 M Runs)
Akins Outdoors
Jamie 75/49
Chris 59/49
Melinda 72/45
Tori 67/54

13 Comments »

http://www.crossfitoakland.com/archives/2009/11/70s-big Are you “70′s Big”??

Comment by Tristy "Mac" — November 18, 2009 @ 11:17 am

http://www.crossfitoakland.com/archives/2009/11/name-chocolate-treat
Here’s a yummy looking Paleo Chocolate recipe

Comment by Tristy "Mac" — November 18, 2009 @ 11:18 am

If you are going to be in town, run the Turkey Trot! We can wear CFA t-shirts and take a group phote before the run. Remember, even though you may hate to run, and running is a “monostructural” activity, the mainsite WOD features a 5k or 10k run every few weeks. This can be your big run for the next few weeks!

Comment by JJ — November 18, 2009 @ 11:50 am

A second to JJ’s Comment, this is our WOD on Thanksgiving Day! Boone and I will be running, we’d love for you guys to join us!

Comment by Wes — November 18, 2009 @ 11:54 am

As much as I hate running, Turkey Day runs are lots of fun! That’s a great Thanksgiving day WOD! Wish I was going to be here to run with all you guys, but I will be in Denver at my Level One Cert. Maybe I can find a run there to do and I’ll wear my Circle Of Awesome-ness shirt to represent CFA:)

Comment by Tristy "Mac" — November 18, 2009 @ 1:16 pm

Who is bringing the Buick that Wes is squatting before his WOD?

Comment by Ben — November 18, 2009 @ 1:42 pm

Yeah, definitely do the Turkey Trot. We have at least 4 people now. The more, the merrier. It’ll be a great way to work up a Turkey Dinner appetite.

Comment by Boone — November 18, 2009 @ 1:45 pm

Turkey Trot sounds awesome but my Thanksgiving WOD is going to be As Many Plates As Possible(AMPAP)in 24 hours. I will be sure and post my results here as long as I am not in a carb coma.

Comment by Kirk — November 18, 2009 @ 2:47 pm

Kirk…nice job on RX today! As for the AMPAP, please keep us updated as the 24 hours progresses…hopefully you will make it through!

Comment by Tristy "Mac" — November 18, 2009 @ 2:59 pm

http://www.garzafit.com/2009/11/18/your-very-best/

I just thought this might be good for a lot of us to read….Are we reaching the level of pushing ourselves past what our minds THINK we can do?

Comment by Mike Nugget — November 18, 2009 @ 8:18 pm

Ben, only a compact car today my friend.

Comment by Wes — November 18, 2009 @ 10:13 pm

Hey Wes…can I take up hula hooping instead of olympic lifting like aimee anaya?….you may have already seen this video…but it is pretty funny so i’ll post it….http://www.youtube.com/watch?v=24MaAXJMzHs&feature=related

Comment by Miguel "Nugget" — November 19, 2009 @ 12:22 am

[...] Rounds 400 M Run 1 Power Clean & Jerk+15 Back Squats (50% of your 1 Rep Max see November 18) 21 Swings (24K, 16K) *Post Back Squat loads to [...]

Pingback by CrossFit Austin | South Austin’s Favorite Spot for CrossFit » WOD 12/16 — December 16, 2009 @ 12:30 am

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