Dec
29
2010
Saturday Janury 8th in liu of our normal team workouts we will be testing everyone’s CrossFit Total (CFT)! The CFT is a test of basic strength, and work capacity in three of our core lifts. Testing will be held from 8 AM to 12 Noon. Register for your time slot HERE.
The CrossFit Total will consist of 1 rep max on the following lifts:
-Back Squat
-Deadlift
-Press
Each lift will have specific tempos, range of motion standards, and attempts.
Please do your best to attend this event, as it allows assess your progress, and will serve as a kickoff event for our first 2011 challenge “The Circle of Awesomeness Challenge” (more details to come). Please contact wes@crossfitaustin.com with any questions.
Here at CFA we’ve been tossin out the weak sauce since 2008, come join the party!
Dec
28
2010
Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12
3 Sets
2+3 Power Snatch+Snatch Pull-under
Rest :30
10-12 Chin-ups/Ring Row/Assisted Chin-ups (no tempo)
Rest 2:00
*Post weights, and notes to comments
then…
20 Minutes AMRAP
400 M Run
20 Russian Swing (24K, 16K)
20 Push-ups
*Rounds+Reps recorded
Live out of your imagination, not your history. -Stephen Covey
Mastering Soreness
Announcements:
Crossfit Austin Holiday Schedule:
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
-Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!
Christmas Morning Crew
| AM Results |
|
| Chaz |
4 Rx |
| Gena |
5 Rx |
| Tow Matt |
5 Rx |
| Liz |
4 (Knee) |
| Banton |
4 Rx |
| JC |
4+15 Rx |
| PM Results |
|
| Betsy |
5 Rx |
| Stacey |
5+400M, 20 Swings, 3PU (20K) |
| Cat |
5 Rx |
| David |
4 (KPU) |
| Patrick |
5 Rx |
| Blake |
5 Rx + 400M |
| Chris |
4 Rx |
| Heather |
3 (KPU) + 20 Swings |
| Sleeves |
6 Rx |
| Christy |
5 (KPU) |
| Melly |
3 + 20 Swings (12K) |
| Jerry |
5 Rx |
| Kavi |
4 +400M (16K) |
| Jenn |
DNF |
| Debbie |
3 (12K, KPU) |
|
|
Dec
27
2010
- 1 1/2 cups almond meal
- 3/4 cup canned organic pumpkin
- 1 tsp. baking powder
- 1 tsp. baking soda
- 1 1/2 tsp. pumpkin pie spice
- 1/8 tsp. salt
- 1 tsp. vanilla extract
- 3 eggs
- 1/4 cup honey
- 1/2 cup dried cranberries (or fresh if you desire)
- 1/2 cup pecans
Heat oven to 350 degrees. Mix all of the dry ingredients, then add the vanilla, eggs. Add the pumkin and then mix/fold in the nuts and cranberries. The batter will be a little wet, but that’s ok…it makes the muffins super moist. Place batter in cupcake liners and bake for 20-25 minutes.
Let them cool a little and enjoy!
I also did some adaptation and instead of pumpkin used very ripe bananas, fresh raspberries, and walnuts. Sub cinammon for pumpkin pie spice and you are all set.
Dec
27
2010
Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12
Take Ten Minutes to build to a technical 5 rep max in the Push Press
*Post notes to comments
then…
5 Rounds
1 Power Clean
5 Push Press (@ 90% of skill session weight)
10 Burpees
Rest appx 2:30 Minutes
*First :90 active rest practice spidermans, and hollow rocks
*Last :60 total rest
*Weight and best split time recorded
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
-Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount
Christmas Eve Morning Crew
Christmas Eve Noon Crew
| AM Results |
|
| Andrew |
0:58 (75lbs) |
| Tannifer |
0:47 (45lbs) |
| Gena |
0:37 (80lbs |
| Nick |
0:26 (120lbs) |
| Melicious |
0:42 (75lbs) |
| Rob |
0:26 (120lbs) |
| Kirk |
0:29 (120lbs) |
| Ray |
0:27 (95lbs) |
| Liz |
0:41 (95lbs) |
| C.C. |
0:50 (45lbs) |
| Noon |
|
| Banton |
0:44 (85lb) |
| David |
0:31 (120lb) |
| Kristin |
0:38 (70lb) |
| Colleen |
0:37 (45lb, Sprawl) |
| Cody |
0:34 (110lb) |
| Claire |
0:32 (35lb) |
| G |
0:34 (55lb) |
| PM Results |
|
| Jeanette |
:45 (35lbs) |
| Chappy |
:40 (60lbs) |
| Stacey |
:25 (95lbs) |
| Blake |
:31 (165lbs) |
| Chris |
:36 (145lbs) |
| Boone |
:29 (135lbs) |
| Jerry |
:26 (120lbs) |
| Carissa |
:31 (70lbs) |
| Darlene |
:44 (65lbs) |
| Zoom |
:42 (50lbs, sprawls) |
| Megan |
:50 (60lbs) |
