Jan
22
2010
Make sure to sign up for your classes in MindBody Online
On the Minute every Minute
3 Toes to Bar
Max Box Jumps
Goal: 100 Box Jumps
All this worldly wisdom was once the unamiable heresy of some wise man. -Henry David Thoreau
Metabolic Healing
Announcements:
Bring your old shoes to the gym!
| AM Results |
|
|
|
| Kirk |
|
|
5:47 Rx |
| Cat |
|
|
4:58 (KR, 15″) |
| Michelle F. |
|
|
6:18 (LR) |
| Bill |
|
|
6:48 (KR, Steps) |
| Andrew |
|
|
6:31 Rx |
| Tara |
|
|
7:52 Rx |
| Missy |
|
|
7:27 Rx |
| John |
|
|
7:56 (KTE, 20″) |
| Ray |
|
|
5:48 Rx |
| Jerry |
|
|
5:32 Rx |
| Kiehler |
|
|
7:47 Rx |
| Tow Matt |
|
|
9:21 Rx |
| Kristin |
|
|
9:21 Rx |
| Laura |
|
|
7:44 (KR, 12″) |
| Ariel |
|
|
8:42 (LR) |
| Sabrina |
|
|
5:30 (KR, 12″) |
| Michelle B. |
|
|
4:56 (KR, 12″) |
Jan
21
2010
Make sure to sign up for your classes in MindBody Online
Press
x3 @ 70%
x3 @ 80%
x3 or more @ 90%
then..
3:00 Max Pull-ups
2:00 Rest
3:00 Max Air Squats
2:00 Rest
3:00 Max Push Press (55 lbs, 35 lbs)
2:00 Rest
3:00 Max Hill Loops
Score=total Reps for each separate movement
Adapt or perish, now as ever, is nature’s inexorable imperative. -H. G. Wells
Coconuts
Announcements:
Bring your old shoes to the gym!
| AM Results |
|
| Flores |
68, 84, 55, 3 (Jump, 15lb) |
| JJ |
DNF |
| Kristin |
MOD |
| Walker |
65, 98, 51, 3 (15lb) |
| Jerry |
47, 124, 55, 4 (35lb) |
| Laura |
62, 80, 63, 2 (Jump, 15lb) |
| Khieler |
42, 97, 55, 4 (35lb) |
| Betsy |
50, 101, 55, 3 (Band, 20lb) |
| PM Results |
|
| Tasha |
50, 76, 58, 3 (Jump, 10 lb) |
| Michelle |
70, 44, 51, 2 (Jump, 10 lb) |
| Cynthia |
65, 81, 73, 3 (Jump, 15 lb) |
| Stacey |
48, 141, 44, 44 Rx + CTB |
| Courtney |
38, 87, 49, 3 (Band, 15 lb) |
| Flury |
20, 78, 55, 2 (Band, 10 lb) |
| Blake |
39, 101, 41, 3 Rx+ CTB |
| Winner |
46, 78, 53, 3 (Band, 15 lb) |
| Andrew |
58, 96, 11, 3 (35 lb) |
| Aaron |
27, 86, 38, 3 (35 lb) |
| Nugget |
56, 135, 40, 4 Rx+CTB |
| Claire |
30, 111, 41, 3 (Band, 15 lb) |
| G |
48, 105, 53, 3 (Band, 15 lb) |
| On Ramp |
|
| Wes & Ian |
10:11 |
| Peter & Tucker |
10:38 |
Jan
20
2010
Our friends at Westlake CrossFit are holding a shoe drive for the victims of the earthquake in Haiti. I will be taken a donation from CrossFit Austin to Joss and Jevon next Friday, if you have shoes to donate please bring them to the gym.
From the CF Westlake website:
Join us in our effort to contribute to the victims of the recent disaster in Haiti. Westlake Crossfit is partnering up with Soles4Souls in an effort to provide one million pairs of new boots and shoes to help survivors locate others trapped in the rubble and begin the rebuilding process. As you can imagine, the amount of broken glass, twisted metal and raw sewage is staggering. We will rush this protective footwear to them as quickly as possible.
Jan
20
2010
Make sure to sign up for your classes in MindBody Online
Back Squat
x3 @ 70%
x3 @ 80%
x3 or more @ 90%
then…
50 Thruster (95 lb, 75 lb)
50 Swings (24K, 16K)
Keep true, never be ashamed of doing right, decide on what you think is right and stick to it.
-George Eliot
Are all diets the same?
| AM Results |
|
|
|
| Kirk |
|
|
8:38 (75 lb) |
| Mike |
|
|
10:03 (75 lb) |
| John |
|
|
7:20 (15 lb DBs, 20 lb) |
| Ray |
|
|
6:48 (65 lb, 16K) |
| Jerry |
|
|
7:02 (35 lb DBs) |
| Walker |
|
|
8:07 (50 lb) |
| Bill |
|
|
5:44 (20 lb DBs, 20 lb) |
| Stephen |
|
|
6:24 (MOD) |
| Amber |
|
|
6:51 (35 lb, 12K) |
| Ariel |
|
|
6:56 (45 lb) |
| PM Results |
|
|
|
| Cat |
|
|
5:32 (35 lb, 20 lb) |
| Tristy |
|
|
5:28 (55 lb) |
| Sherman |
|
|
4:43 (MOD) |
| G. |
|
|
6:31 (35 lb, 12K) |
| Jables |
|
|
6:00 (35 lb) |
| Ryan |
|
|
6:40 (20 lb DBs, 35 lb) |
| Nugget |
|
|
5:31 Rx |
| Wes |
|
|
6:08 Rx |
| Stacey |
|
|
5:46 (65 lb) |
| Betsy |
|
|
7:01 (55 lb) |
| Anna |
|
|
5:46 (25lb, 10lb) |
| Boone |
|
|
7:30 Rx |
| Sabrina |
|
|
5:23 (10lb DB, 10lb) |
| Darlene |
|
|
5:38 (10lb DB, 10lb) |
| On Ramp |
|
|
|
| Peter |
|
|
DNF |
| Wes |
|
|
4:17 |
| Ian |
|
|
4:19 |
| Akins Boot Camp |
|
|
|
| Linda |
|
|
8:18 |
| Kyle |
|
|
9:27 |
| Melinda |
|
|
7:42 |
Jan
19
2010
Make sure to sign up for your classes in MindBody Online
400 M Run
10-9-8-6-5-4-3-2-1
Hang Power Snatch (75 lbs, 45 lbs)
Pull-ups
400 M Run
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. -Martin Luther King Jr.
Why Trans Fats are Bad
| PM Results |
|
|
|
| Laura |
|
|
17:27 (35 lb, Jump) |
| Michelle F. |
|
|
14:55 (35 lb, Jump) |
| Cat |
|
|
16:34 (35 lb, Jump) |
| Kirk |
|
|
15:54 (55 lb) |
| Andrew |
|
|
15:25 Rx |
| Lyzz |
|
|
13:07 (MOD) |
| Michelle B. |
|
|
11:01 (MOD) |
| Jerry |
|
|
15:36 (55 lb) |
| Bill |
|
|
17:18 (MOD) |
| Tow Matt |
|
|
15:20 (65 lb, Jump) |
| Amber |
|
|
14:21 (25 lb, Jump) |
