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

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

Male Top Performance:    
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin 
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

Female Top Performance:
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to  Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin 
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

Male Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin 
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

Female Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin 
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

Scaled Division:

Male Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin 
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

Female Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of Crossfit Austin 
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

Beginner Division:

Male Most Improved:
1 Personal Training Session courtesy of Crossfit Austin
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin

Best Costume:

1 Hour Massage Courtesy of Massage Envy
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 Crossfit Austin T-Shirt courtesy of Crossfit Austin 

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

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

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

3 Sets
10 Overhead Squats
3:00 Rest

then…

3 Sets
10 Back Squats (add 10lbs-20lbs from last week)
3:00 Rest

then…

800 M Run
7 Rounds
5 Overhead Squats (95lbs, 65lbs)
5 Kip Pull-ups (CTB, COB)
800 M Run

I try to learn from the past, but I plan for the future by focusing exclusively on the present. That’s were the fun is. -Donald Trump

Ghee a lovely Fat

Announcements:
-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

Sleeves PR’s at the OlyAthlete Open

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed, add weight as needed)

10 Rounds
:30 SDHP (75lbs, 55lbs)
:30 Box Jumps (24″, 20″)
1:00 Rest
*Score=Total Team Reps

Strong people are harder to kill than weak people and more useful in general. -Mark Rippetoe.

Announcements:
-OlyAthlete Open TODAY Click here for more info!
-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

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

3 Sets
10 Step-ups/leg
:30 Rest
10-12 Powell Raises (3010)
*Post step-up, and Powell raise weights to comments

then…

800 M Sprint
3-5 minutes rest
400 M Sprint
2-4 minutes rest
200 M Sprint
1-2 minutes rest
100 M Sprint
50 M Sprint
*times recorded

We fear the thing we want the most. -Robert Anthony

I really want to eat Paleo but…

Announcements:
-OlyAthlete Open this Saturday August 28th
-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

Come cheer Blake and Sleeves on this weekend @ The OlyAthlete Open 12-5 PM

If you google “power balls” you will find a ton of recipes. Here’s an easy adaptation:

• 1/2 c unsalted sunflower seeds
• 1/2 c something “dry” (recipe typically calls for oats - instead i used a mixture of almond meal and protein powder. Could also use flax meal, almond flour, etc)
• 3/4 c dried dates
• 1/4 c honey (or agave)
• 1/4 c nut butter
• 1/4 c sesame seeds

In a food processor, combine sunflower seeds and dry ingredient. Then add the dates and process. Next add the honey and nut butter and process until the mixture forms a dough-like consistency (it may begin to ball up/jam up on you in the processor).  Scoop the dough into 1 tablespoon size balls and roll in sesame seeds. Store in fridge (or even freezer – yum).

Feel free to go crazy – the proportions above are just to get you started, feel free to experiment with the flavor and consistency you prefer. Use dried apricots or other fruit in place of dates. I threw in flax seeds and some walnuts I had on hand. Roll in nuts or coconut flakes instead of seasame seeds (you can also press into a pan or onto wax paper to cut into bars, but these babies are pretty sticky so i recommend rolling them in something). Add cinnamon, or cocoa. Or bacon. You get the idea.

PS. While these can be adapted to be paleo, make no mistake that these balls pack quite the sugar punch. Not really recommended for those trying to lean out…at least, don’t eat half the batch in one sitting. (<– I of course have no experience with this, I have just *heard that it can happen)