Mar 10 2010

WOD 3/10

Filed under: Workout of the Day — Wes @ 12:48 am

Push Press
6-6-6-6
*Post loads to comments

then…

On the Minute for 6 Minutes
3 Deadlifts (65-75% of 1 RM)
5 Straddle Jumps
Score= Best Deadlift weight

Experience is not what happens to a man. It is what a man does with what happens to him. - Aldous Huxley

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start today!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

How Austin’s finest preps for sectionals!

AM Results
Fro	135 lb
Ainsley	65 lb
Ray	170 lb
Amber	105 lb
John	135 lb
Stephen	240 lb
Tow Matt	155 lb
Laura	130 lb
Sabrina	75 lb
Stephanie	75 lb
Josh	265 lb

Comments (4)

Mar 9 2010

WOD 3/9

Filed under: Workout of the Day — Wes @ 12:53 am

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800 M Run
10 Hang Power Cleans (135 lb, 105 lb)
400 M Run
15 Hang Power Cleans (135 lb, 105 lb)
200 M Run
20 Hang Power Cleans (135 lb, 105 lb)

You hit home runs not by chance but by preparation. -Roger Maris

A Beginners guide to evolutionary fitness

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start Tomorrow!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

The Derek Jeter of CFA prepping for the weekend!

AM Results
Mike	10:45 (95 lb)
Kirk	11:38 (95 lb)
Jables	11:42 (45 lb)
Tasha	11:58 (35 lb)
Jerry	13:37 (95 lb)
John	13:38 (75 lb)
Josh	13:27 (115 lb)
Liz	13:30 (MOD)
Stephen	10:45 (MOD)
Cat	11:49 (MOD)
Amber	12:10 (35 lb)
Tow Matt	13:12 (95 lb)
PM RESULTS
Sherman	12:14 (115,ROW)
Ryan	11:48 (115)
Tessa	12:36 (95)
Hira	14:25 (45)
Erica	16:15 (75,ROW)
“G”	12:15 (55)
Shanan	11:12 (65)
Claire	11:00 (40)
Boone	9:08 RX
Pato	11:08 RX
Winner	11:54 (50)
Peter	9:19 (50)
Christine	? (35)
K-Dog	9:48 (35)
Alex	9:41 (65)
Laura	10:13 (35)

Comments (5)

Mar 8 2010

WOD 3/8

Filed under: Workout of the Day — Wes @ 12:21 am

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Overhead Squat
6-6-6-6

then…

“1/2 Cindy”
AMRAP in 10 minutes
5 Pull-ups
10 Push-ups
15 Squats

Performance isn’t a matter of who is watching, it is more a matter of how your core ethics are built and adhered to. -Byron Pulsifer

Breaking Bad Habits with IF

Announcements:
-No Class Saturday, due to the CrossFit Games Sectional @ Camp Mabry!
Olympic Weightlifting clinics w/ Chad Vaughn start Wednesday!
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

A taste of what CFA’s newest coach has to offer!

AM Results
Ainsley	5 (Jump, Knee)
Cat	9 (Jump, Knee)
Kirk	7 Rx
Ray	9 Rx
Liz	7 (MOD)
John	7 (Jump)
Michelle F.	8 (Jump, Knee)
Stephanie	8 (Jump, Knee)
PM Results
Cody	7 (Knee)
G	5 (Band, Knee)
Pato	13 Rx
Ryan	7 Rx
Blake	CFG Prep
Stacey	CFG Prep
Miguel	CFG Prep
Jerry	10 Rx
Boone	11 Rx
Adam	6 (Band)
Patrick	6 (Band)
Rob	CFG Prep
Aubrey	6 (Band, Knee)
Walker	CFG Prep
Fro	4 (Band)
Wes	9 (Band, Knee)
Christine	5 (Jump, Knee)
Marissa	5 (Band, Knee)
Darlene	5 (Jump, Knee)
On Ramp
Nina	6
Shawn	9
Rene	7
Chaz	8

Comments (10)

Mar 7 2010

WOD 3/7

Filed under: Workout of the Day — Wes @ 12:32 am

REST

There is more to life than increasing its speed. -Mohandas Gandhi

Comments (0)

Mar 6 2010

WOD 3/6

Filed under: Workout of the Day — Wes @ 12:47 am

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*If you need to make up Squat, Press, or Deadlift Rep Max can do so today.

5 Rounds
10 Dumbell Hang Clean to Thrusters (55 lb, 35 lb)
Run 300 M

*Two Person teams one person works while the other rests each teammate completes 5 rounds

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start Wednesday
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

Results

Kirk & Jerry 19:31 (35 lb)

Fro & Tow Matt 21:49 (35 lb)

Dan & 2D 18:23 (35 lb)

Alex, Aaron, & Laura 20:18 (20 lb, 12 lb)

Comments (0)

Mar 5 2010

WOD 3/4

Filed under: Workout of the Day — Wes @ 12:59 am

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*If you need to make up Squat, Press, or Deadlift Rep Max can do so today, or Saturday.

3 Rounds
10 Deadhang Pull-ups
10 Wall Ball Burpees (20 lb, 15 lb)

When you arrive at a fork in the road, take it. -Yogi Berra

Apples, Paleo Shakes, and Utilitarianism

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

swedendallasontarioaberdeenrsm1 Big Congrats to Rob for completing his CrossFit Level 1 this weekend!
Now try to find Rob rockin the Pushup Man!

Results

Mike 100×10 Pr 7:47 Rx

Ainsley 35×5 Sq 5:46 (MOD)

Kristin 95×6 Sq 8:07 (MOD)

Ray 185×8 DL 6:27 Rx

Stephanie 85×6 DL 7:43 (Green, 10 lb)

Betsy Skil 8:02 (Blue)

Kiehler 200×5 7:20 (R/W)

Sherman Skill 6:35 (R/W)

Tow Matt 185×5 DL 8:50 (Blue)

Dan 185×9 DL 6:38 Rx

Comments (9)

Mar 4 2010

WOD 3/4

Filed under: Workout of the Day — Wes @ 12:15 am

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*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.

Rep Max Deadlift (use 80% -90% of old RM)

then…

400 M Run
21-15-9
Push Press (55 lb, 35 lbs)
Box Jumps (24″, 20″)
400 M Run

Life is what we make it. Always has been, always will be. -Grandma Moses

Why you should not eat grains

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

AM Results
Cat	185×6	9:53 Rx
Fro	275×8	9:29 Rx
Jables	155×4	8:26 Rx
Kirk	230×8	7:59 Rx
Jerry	225×8	7:05 Rx
Patrick	255×7	9:08 Rx
Kristin	115×7	MOD

Comments (1)

Mar 3 2010

WOD 3/3

Filed under: Workout of the Day — Wes @ 12:32 am

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*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.

Tabata Mash-up
Squats
Chest to Bar Pull-ups
Double Unders
:20 Work and :10 Rest
Do movements in order listed until you’ve complete 8 rounds per movement

The odds of hitting your target go up dramatically when you aim at it. -Mal Pancoast

Say no to LSD

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

Have fun back in Hawaii Ariel! We enjoyed having you in the gym!

AM Results

Top Round

Ainsley 62 (MOD)

Ray 41 Rx

Laura 76 (J,S)

Sabrina 58 (J,S)

Michelle F. 70 (J,S)

Josh 28 Rx

Stephanie 70 (J,S)

Amber 66 (J, S)

Tow Matt 52 (Chin)

Comments (2)

Mar 2 2010

WOD 3/2

Filed under: Workout of the Day — Wes @ 12:31 am

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Rep Max Press (use 80% -90% of old RM)

then…

3 Rounds
6 Hang Power Cleans (135 lb, 95 lbs)
12 Lunge Jumps (Total)
400 M Runs

Not life, but good life, is to be chiefly valued. -Socrates

Here’s you cardio folks!

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

23706_104837499544359_100000543281853_122361_7617855_n

Stylish to say the least!

AM Results

Kirk 125×5 9:41 (115 lb)

Jables 70×4 8:49 (65 lb)

John 105×4 8:59 (75 lb)

Jerry 125×4 8:19 (95 lb)

Amber 65×1 10:25 (35 lb, MOD)

Tow Matt 120×6 9:31 (95 lb, MOD)

Kristin 75×4 12:22 (45 lb, MOD)

Laura 75×5 10:15 (35 lb, MOD)

Sabrina 45×3 10:51 (25 lb)

Kiehler 105×4 8:45 (95 lb)

Josh 175×4 10:20 Rx

Comments (3)

Mar 1 2010

WOD 3/1

Filed under: Workout of the Day — Wes @ 12:30 am

MindBody Online Sign In

Rep Max Back Squat (use 80% -90% of old RM)

then…

5 Rounds
1:00 Push-ups
1:00 Swings (24K, 16K)

Life is a series of collisions with the future; it is not the sum of what we have been, but what we yearn to be. -Jose Ortega y Gasset

Creating new habits

Announcements:
- Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!

Huge thanks to Chad and Ursula for a fantastic seminar yestereday!

AM Results
Mike	200×8	162 Rx
Michelle	95×7	172 (KPU)
Kirk	190×9	132 Rx
John	145×4	173 (16K ROM)
Jerry	205×5	161 Rx
Ray	190×6	163 Rx
Stephanie	75×3	160? (12K ROM, KPU)
Tow Matt	175×3	170 Rx
Amber	115×7	182 (12K, KPU)
PM Results
Tasha	80×9	159 (12K, KPU)
Sherman	240×5	167 Rx
Tristy	175×5	234 (KPU)
Cody	145×7	167 (35 lb)
G.	115×5	152 (KPU)
Rob	240×7	203 Rx
Courtney	95×3	173 (12K, KPU)
Stacey	195×5	239 Rx
Blake	265×6	217 Rx
Patrick	215×5	183 (16K)
Fro	285×5	167 (35lb)
Wes S.	185×5	152 (35lb, KPU)
Walker	115×9	176 Rx
Aubrey	115×5	191 (12K, KPU)
Jess	145×4	180 (12K)
KDog	70×5	155 (15lb, KPU)
Christine	70×4	165 (15lb, KPU)
Aurelia	45×17	172 (12K, KPU)
Josh	280×10	170 Rx
Sabrina	65×12	176 (12lb, KPU)
Laura	135×4	168 (12K, KPU)
Marissa	75×12	175 (20lb, KPU)
On Ramp
Nina	6:54
Shawn	6:51
Chaz	7:29
Rene	5:02

Comments (2)

Results
Kirk & Jerry	19:31 (35 lb)
Fro & Tow Matt	21:49 (35 lb)
Dan & 2D	18:23 (35 lb)
Alex, Aaron, & Laura	20:18 (20 lb, 12 lb)

Results
Mike	100×10 Pr	7:47 Rx
Ainsley	35×5 Sq	5:46 (MOD)
Kristin	95×6 Sq	8:07 (MOD)
Ray	185×8 DL	6:27 Rx
Stephanie	85×6 DL	7:43 (Green, 10 lb)
Betsy	Skil	8:02 (Blue)
Kiehler	200×5	7:20 (R/W)
Sherman	Skill	6:35 (R/W)
Tow Matt	185×5 DL	8:50 (Blue)
Dan	185×9 DL	6:38 Rx

AM Results
			Top Round
Ainsley			62 (MOD)
Ray			41 Rx
Laura			76 (J,S)
Sabrina			58 (J,S)
Michelle F.			70 (J,S)
Josh			28 Rx
Stephanie			70 (J,S)
Amber			66 (J, S)
Tow Matt			52 (Chin)

AM Results
Kirk	125×5	9:41 (115 lb)
Jables	70×4	8:49 (65 lb)
John	105×4	8:59 (75 lb)
Jerry	125×4	8:19 (95 lb)
Amber	65×1	10:25 (35 lb, MOD)
Tow Matt	120×6	9:31 (95 lb, MOD)
Kristin	75×4	12:22 (45 lb, MOD)
Laura	75×5	10:15 (35 lb, MOD)
Sabrina	45×3	10:51 (25 lb)
Kiehler	105×4	8:45 (95 lb)
Josh	175×4	10:20 Rx