Sep 3 2010

Free Olympic Weightlifting Sessions!

Chad is heading to the World Championships of Weightlifting at the end of this month in Antalya, Turkey.  So in liu of his normal class we will be offering FREE 1 hour weightlifting classes on Wednesdays for the next two weeks!

Here’s the low down:

Wednesday 9/8
2:00 PM Free Class
6:30 PM Free Class

Wednesday 9/15
2:00 PM Free Class
6:30 PM Free Class

If you’ve been thinking about joining Chad’s Oly Class this is your chance to give a shot!

As a bonus Chad will be in the peak of his training (ie tossing around some heavy, heavy weights), so if you’d like to stick around and watch him train (appx. 3:30-5:30 PM) you’re more than welcome too.

*If you are there to watch please be courteous to our regular CrossFit classes that will be running simultaneously from 4:30 PM – 8:30 PM

Limited Spots Available SIGN UP HERE

Sep 3 2010

WOD 9/3

Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

3 Sets
10 Step-ups/Leg
:30 Rest
10-12 Powell Raises
10-12 Ext. Rot.

then…

5 Rounds
:45 Box Jumps :15 off (24″, 20″)
:45 Push-ups :15 off
1:00 Rest

Perseverance is not a long race; it is many short races one after another. -Walter Elliot

Setting Goals or Limits

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email
tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Results
Cara 114
Stephanie 166
Liz 124
Michelle 128
Noon
Ginger 96 (MOD)
John 166 Rx
Sherman 170 (20″)
Claire 126 Rx
Sep 2 2010

WOD 9/2

Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

We have only 2 choices today, either Fight Gone Bad, or lift weights.

Make-up FGB

or…

Squat Program:
Back Squats
8-8-6-6
Front Squats
5-5-5-5

The finest steel has to go through the hottest fire. -John N. Mitchell

Another reason to partake in the Squat Program

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email
tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Results
TP 269 (MOD)
Flex 166 (Scale)
David 145 lb CJ, Squats
Andrew 145 lb CJ, Squats
Crash 250 Scale
Joe 259 Rx
PM Results
Tasha Squats
Claire Squats
“G” 199 Rx
Mark Squats
John Squats
Patrick 250 Rx
Julie 201 Rx
Winner Squats
Schittone Squats
J.J. Squats
Stephanie Squats
Kavi

184 Scaled

Ginger Squats
Jennifer Squats
Melly Squats
Juan Carlos 192 Scaled
Skipper 255 Scaled
L.G. Squats
Alex Squats
Brandon Squats
Sep 1 2010

WOD 9/1

Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

Clean & Jerk
1-1-1-1-1-1
*Weight recorded

then…

3 Sets
2+3 Clean Liftoffs + Clean Deadlift
:30 Rest
AMRAP Kip Dips
2:00 Rest
*Post weight, and reps to comments

then…

2 Rounds
10 Push Presses (95 lbs, 65 lbs)
200 M Run
15 Lateral Jump Burpees
Hill Sprint
*Post time to comments

Achievement of your happiness is the only moral purpose of your life, and that happiness, not pain or mindless self-indulgence, is the proof of your moral integrity, since it is the proof and the result of your loyalty to the achievement of your values. -Ayn Rand

Integrity

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email
tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Results
Nick 210lbs
Ainsley 73lbs
Flex 50lbs
Stephanie 70lbs
Michelle 65lbs
Scott 65lbs
Noon
Sherman 155 lb
Ryan 165 lb
PM Results
Cat 90lb
Sara 40lb
Claire 70lb
Patrick 140lb
G 85lb
Collane 105lb
Chris 135lb
Jess 85lb
Winner 75lb
Betsy 95lb
Mark 75lb
Kristin Skill
Stacey 125lb
Cari 85lb
Skipper 85lb
Darlene 85lb
Brandon 205lb
Boone 205lb
LG 75lb
Schittone 125lb
Megan 65lb
Jen 65lb
Kavi Skill
On Ramp
Eric 3
Aug 31 2010

WOD 8/31

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

Fight Gone Bad
3 Rounds
1:00 Wall Balls (20lb, 15lb) 10ft
1:00 SDHP (75lb, 55lb)
1:00 Box Jumps (20″)
1:00 Push Press (75lb, 55lb)
1:00 Row
1:00 Rest

A creative man is motivated by the desire to achieve, not by the desire to beat others. -Ayn Rand

Arthritis and Weight training

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email
tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Results
Andrew 198 (65lbs)
David 200 (65lbs)
Scott 165 (65lbs, 15lbs)
Stephen 259 Rx
Liz 196 (Step-ups)
PM Results
L.G. 175 (45lbs, 10lbs)
Melly 160 (35lbs, 6lbs, 12″)
Jennifer 160 (45lbs, 10lbs)
Ginger 125 (35lbs, 6lbs, 12″)
Cari 186 (45lbs, 10lbs)
Stephanie

135 (35lbs, 6lbs)

Alex 224 Rx
J.J. 177 Rx
Cara 144 (35lbs, 6lbs)
Mark 167 (45lbs, 14lbs)
Claire 169 (45lbs, 10lbs)
Ryan 223 Rx
Winner 166 Rx
Sarah 173 (35lbs, 10lbs)
Cat 190 Rx
Tasha 179 (45lbs, 10lbs)
Chris 223 Rx
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