Feb 1 2012

February Athlete of the Month: Jennifer “Machine Gun Jenny” Felps

State your Name and/or Nickname please.        
Jennifer Felps aka Machine Gun Jenny

Occupation?
Senior Business Systems Analyst at AMD

Words to live by?
“The service you do for others is the rent you pay for your room here on Earth.” Muhammad Ali

What is your fitness background? 
I was certified to teach aerobics in high school (yay step!).  I’ve always loved lifting, but I was really a 30 minute elliptical, light lifter, 3 times a week for many years.

How long have you been CrossFitting?
I started On Ramp in March of 2010.

What’s your favorite part of CrossFit?
My favorite part is the support from all the other athletes and coaches.  No one is ever derogatory.  Not ever.  The last person in (usually me) is cheered on like a first place finisher.  It’s amazing every single time.  I was afraid when I started that there would be days I would have to sit out because of my leg injury.  There has not been one single WOD that the coaches have not been able to mod for me in nearly a year of classes.  It really makes me feel like part of the team, and not like I’m a burden or in the way.

What are your training goals? 
I want to compete in my first powerlifting meet in the spring (Thank You, Coach Blake!).  That is so exciting!  I just want to keep getting better at everything – higher jumps, faster times, smaller bands on my pullups, bigger CFT numbers.  I’m perfectly fine with taking baby steps to get there.

Favorite sport or activity?  
My favorite activity is playing with my son, Rooster (whose favorite activity is coming to CFA to monkey around).  The 630AM Strength Days at CFA are a very close second!

Recent adventure you’re planning?  
James and I are going to see Liz and Cody lift in Fort Worth at their meet in February.  We are bringing a little CFA to Cow Town!

Tell us something we don’t know about you? 
I have 2 3-legged cats, Cleo and Stinker.  I got them that way from the shelter.  I guess I don’t believe in throwing something away because it’s not perfect.  Nothing wrong with the scratch-and-dent models.  I’m sort of one myself.

Longhorns or Aggies?  
Gotta be Longhorns.  I graduated from UT Austin in 1998.

Best quote that you’ve said within the walls of CFA that was never recorded on the quote board!?
Oh dear.  I said something the other day about not wanting to have Big Bertha between my legs…9am immediately pointed out how lucky I was that the quote board wasn’t up yet.  I know I was 3 shades of purple.

Leave the fine folks of CrossFit Austin with some parting words? 
I’m incredibly honored to be thought of as an athlete by a group of athletes I respect and adore.  WODs at 630am are not always pleasant, but every freezing cold morning I run to the car I know I will be seeing my friends.  And I’m excited every single day.  Crossfit has made me a better person in a million ways that have nothing to do with bands and bars and kettlebells.  I’m so grateful to have such a huge motley crew of new friends to rely on, and to cheer on every day.  You all make Fran tolerable.  There is no greater complement than that.

Feb 1 2012

WOD 2/1

Mobility of the Day

Level Two
Skill
A1. American KB Swings x12-15×3 Rest :30
A2. Kip Pull-ups x5-10×3 Rest :60
*Post notes to comments

WOD
20-16-8

DB Single Arm Snatches Total (35 lb, 20 lb)
Push ups
400m Run
*Total time Recorded

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Go with the best you’ve got. -Al Lopez

5 Stages of Food Grief
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open  starts TODAY (Wednesday, 02/01): Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!
Level 1 – AM
Paul 4
Dusty 4
Celi 3
Andrew 4
Prof 3
Mrs Fro 4
Matthew 4
Wade 4
Gabriel 5
Taylor 4
Eileen 2
Level 2 – AM
Danny 8:00
Albert 10:43
J-Black 12:24
Beast 12:06
Charlie S
JV 12:08
Michael 8:48
Bryan 9:34
Eric 8:49
Schittone 11:02
Can2 9:19
Erica 9:50
Brandon 10:06
Valyn 11:23
Boling 9:02
Fro 9:17
Ballet 8:19
Paddy 10:24
Kavi 12:01
Level 2 – 12P
Ryan 10:24
Heather 11:54
Thurst 13:50
Christina 14:12
Chapel 15:25
Jess 11:23
Level 2 – PM
Zoom 14:01
Geno 12:31
G 13:06
Boone 9:28
Blake 9:12
Shemo 11:35
Helen 10:11
David 8:50
Teeny 10:05
Jenna 9:18
Chrissy 10:58
Sanchez 8:07
Ross 10:13
KT 11:06
Snooki 10:28
Kristin 10:23
Uzi 8:17
Marco 9:44
AG 8:38
Ryan 10:08
LaRos 11:15
Paddy 10:46
Gold 7:12
Mad Dog 9:07
Level 1 – PM
Lola 4
Inline 5
Laila 4
Matt 3
Mel 4
Flury 4
Desiree 3
Ronnie 4
Brandon 4
Meg 4
Peter 5
Adrian 3
Cooey 2
Melissa 4
Nicole 5
Nikolle 4
Jan 31 2012

WOD 1/31

Mobility of the Day

Level Two
Test 4: 1-Rep Max Power Snatch in 20 Minutes
Test 5: L-Sit Hold (2 attempts within the 60 Minutes of class time)
Test 6: 2-Mile Time Trial (2o Minute Cap)

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

With ordinary talent and extraordinary perseverance, all things are attainable. – Thomas Foxwell Buxton 

Improve Your Body Image, Improve Your Body
*Post thoughts to comments

Announcements:

  • Don’t forget! The sign-up for the CrossFit Games Open starts THIS Wednesday (02/01): Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!

Level 1 – AM
Suzi 4
Sarahi 4
Michael 3
John 3
Sam 4
Faraon 3
Marley 5
Lexi 6
Ed 3
Level 2 – AM
Albert 145lb :04 (S2) 16:45
Kirk 135lb :33 (S1) 16:15
Chaz 140lb :15 (S1) 15:10
Ray 145lb :21 (S1) 15:14
Chris 115lb :09 (S1) 16:09
Walker 98lb :28 (S1) 17:14
Charlie 120lb :06 (S1) 15:25
Ivan 135lb :13 (S2) 15:38
Steven 135lb :21 (S1) 16:20
Janice 60lb :20 (S2) 17:05
Snooki 60lb :07 (S2) 17:58
Mikey 155lb :10 (S2) 14:16
JV 55lb :03 (S1) 17:06
Brandon 120lb :10 (S2) 15:32
Charlie G 115lb :05 (S1) 16:29
Colleen 60lb :01 (S3) 16:32
Tow Matt 115lb :06 (S1) 17:42
Becky 47lb :01 (S3) (No Score)
JJ 115lb :03 (S3) 19:54
Can2 155lb :09 (S1) 17:26
Erica 70lb :09 (S1) 17:15
Sarah 50lb :01 (S3) (5 Laps)
Haley 45lb :01 (S3) (7 Laps)
Elizabeth W 45lb :02 (S2) 19:08
MGJ 70lb :04 (S3) (6 Laps)
9AM 115lb :01 (S2) 18:35
Schittone 125lb :10 (S1) 16:20
Ballet 115lb :15 (S1) 13:26
Michael P 135lb :14 (S1) 14:26
Cindy 65lb :01 (S3) (4 Laps)
Valyn 59lb :02 (S2) 18:29
Ladies’ – AM
Josie 50lb (6 Laps)
Chapel 55lb (6 Laps)
Emily 55lb (6 Laps)
Mer 70lb (7 Laps)
LV 65lb 17:18
Meg 35lb 18:03
Level 1 – 12P
Jenn 3
Anna 4
Jess 6
Level 2 – PM
Marissa 95lb :15 (S1) 14:24
Cat 85lb :07 (S2) 7 Laps
Kristin 85lb :32 (S2) 17:33
Danimal 115lb :19 (S1) 13:05
Shug 75lb :03 (S2) (7 Laps)
Crash 65lb :25 (S2) 19:20
G 75lb :27 (S2) 16:54
Lane 120lb :10 (S1) 14:26
Marco 135lb :02 (S3) 19:37
Gary 95lb :23 (S2) 16:02
Reis 160lb :09 (S1) 15:10
LG 65lb :10 (S2) (7 Laps)
ABC 85lb :11 (S1) 15:59
Kiehler 125lb :49 (S2) 15:11
Jonathan 105lb :08 (S2) 19:45
Nic 170lb :16 (S1) 13:22
Greg 135lb :25 (S1) 12:51
Hollister 85lb :27 (S2) 14:19
Darlene 85lb :29 (S2) 16:15
AG 175lb :08 (S1) 15:12
Turk 155lb :14 (S1) 12:30
LaRos 65lb :01 (S2) 19:25
Eric 135lb :12 (S1) 14:55
MegO 70lb :01 (S3) (6 Laps)
Irl  -  - (7 Laps)

 

 

 

 

 

 








 

 

 

 

 

 

 

 

 


 

 

 

 

 


	
Jan 30 2012

New Friday Classes Are Here!

We’re excited to announce that we have added two new classes times to our regular schedule – starting this week!
Members are now able to sign up for the following times:

Friday 5:30 AM – All Levels Group Class
Friday 5:30 PM - Level 2 Open Gym*

*Open Gym will last from 5:30 PM – 6:30 PM (1 hour) and you must sign up for it like a regular class. It will not be lead by a coach, but you will have all access to the equipment. Coach Shane will be around to monitor and make sure that everything is put back in it’s proper place.

**For a complete listing of class schedules, please click here.

Jan 30 2012

WOD 1/30

Mobility of the Day

Level Two
Skill
A1. Ring Dips x6-8 x3 Rest :45
A2. DB Snatch x5/arm x3 Rest :45
A3. MB Walking Overhead Lunges x10/legx3 Rest :45
*Post weights to comments

WOD
5 Rounds
200m Run
15 Box Jumps (24″, 20″)
15 Tic Tacs/side  (20 lb, 14 lb)
*Total time, Rx or scale recorded

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

Perfection is not attainable, but if we chase perfection we can catch excellence. - Vince Lombardi

Gut Health
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign up for the CrossFit Games Open is THIS Wednesday (02/01): Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!
  • Thanks to Mel Joulwan for the wonderful Well Fed cook book signing and reading! Your tasty recipes keep many of us happy and hungry for more!
Level 1 – AM
Dusty 10:10
Charlie 8:00
Faraon 10:10
Adam 8:40
Eileen 16:38
Celi 11:06
Gabriel 8:52
Level 2 – AM
Snooki 15:29
Stephen 15:08 Rx
J-Black 14:54
Sameer 15:41
Ivan 13:47 Rx
Mikey 12:03 Rx
Janice 12:06
Beast 14:11
Cindy 20:48
Haley 18:30
Reis 11:04 Rx
Sherman 13:45 MOD
Caitlyn 15:53
Becky 14:09
Elizabeth 15:31
JJ 16:41
Bryan 11:20
MG Jenny 20:57
Colleen 12:22
Kavi Karen
Wood 12:55 Rx
Ray 11:27 Rx
Blake 11:37 Rx
Cat 13:35
Matt 12:05
Lindsey 10:51
Lane 11:34 Rx
Turk 10:23 Rx
Amy 14:50
Kyle 11:30
Coy 12:58
Ryan 13:52
Level 2 – PM
G 12:26
Randy 13:01
Jani 9:49 Rx
Chaz 11:35 Rx
Jeff 10:48 Rx
Marco 15:45
Gary 13:08
Leah 14:33
Elena 13:12
Jewels 14:14
Chrissy 13:56
David 11:56 Rx
Aaron 13:47 Rx
Fro 11:53 Rx
Kiehl 12:53
Greg 8:56 Rx
Uzi 11:22 Rx
Danny 10:00 Rx
Geno 12:22
Carissa 11:11
Pinky 13:09 Rx
Sanchez 10:16 Rx
Shug 15:25 Rx
KT 15:06 Rx
Monk 14:34
Anthony 14:23
Jenna 10:55 Rx
Andy 14:01
Helen 11:47
Dain 9:50
Jerry 13:53
Veronica 15:55
Level 1 – PM
Brandon 6:08
Shemo 6:55
Brittani 7:03
Nelson 8:02
Inline 9:22
Ryder 10:38
Mrs Fro 10:58
Ronnie 13:34
Meg 8:08
Paul 9:31
Jackson 5:49
Ruffino 8:51
Peter 8:29
Professor 8:36
Raquel 8:44
Liz 11:25
Cooey 11:56
Nicole 7:22
Adrian 7:54

 


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