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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
Aug 30 2010

WOD 8/30

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

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

AM Results
Kirk 16:52 (75lbs)
Andrew 19:56 (65lbs, band)
David 19:19 (65lbs, band)
Melicious 16:54 (45lbs, band)
Ainsley 19:51 (15lbs, Jump)
Stephanie 14:42 (35lbs, band)
Liz 23:00 (band)
Scott 17:08 (25lbs, Jump)
PM Results
Patrick 15:58 Rx
Schittone 19:29 (45lb, ROM)
Betsy 15:21 Rx
Sara 19:39 (35lb, Jump)
G 17:08 (55lb)
Winner 18:30 Rx
Cat 20:04 (Band)
Tristy 16:53 Rx
Julie 19:59 (15lb, Jump)
Kristin 14:59 (MOD)
Christy 14:58 (35lb, Band)
Jess 18:48 (65lb, Band)
Chris 19:53 Rx
Boone 16:58 Rx
Brandon 16:44 Rx
Dan 19:30 Rx
Claire 19:41 (35lb, Band)
Skipper 16:45 (55lb, COB)
Michael 18:41 (65lb, COB)
Cody 18:09 (COB)
Aubrey 18:20 (55lb)
Heath 20:50 (55lb, Jump)
Melly 19:47 (25lb, Jump)
Sherman 20:15 (75lb, COB)
Juan 20:25 (35lb, COB)
Julie 17:14 (25lb, Jump)
Jen 16:05 (25lb, Band)
Ainsley 20:33 (75lb, Band)
Megan 17:24 (35lb, Band)
Kavi 18:50 (35lb, Jump)
Anthony DNF
Darlene 18:20 (55lb)
Jordan DNF
Alex 16:58 (COB)
On Ramp
Anrew 9:18
Augustin 7:00
Jesse 8:03
Luke 8:26
Eric 8:32
Aug 28 2010

WOD 8/28

**Today’s CC, and Team Workout will start one hour earlier than normal**
Today’s Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM 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

Aug 27 2010

WOD 8/27

**Tommorow’s CC, and Team Workout will start one hour earlier than normal**
Saturday Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open

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

AM Results
800M 400M 200M 100M 50M
Melicious 3:29 1:38 :33 :17 :14
Eddie 3:39 1:35 :35 :18 :13
Stephen 3:21 1:28 :27 :15 :12
Sherman (row) 3:18 1:26 :42 :17 :09
Stephanie 3:25 1:40 :32 :17 :14
Liz 4:30 1:59 :41 :25 :19
Julie 3:53 1:52 :39 :21 :16
Noon
JC 3:03 1:21 :27 :12 :06
John 3:04 1:16 :26 :12 :06
Ryan 3:29 1:27 :30 :13 :07
Angie 3:37 1:37 :34 :13 :07
JJ 3:48 1:43 :36 :14 :08
Heather 4:01 1:54 :40 :19 :10
Aug 26 2010

WOD 8/26

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

Make up Day
Jump Ropin G
Tow Matt’s Bird Dog
Boone’s hula hoopin skillz

or…

Squats Program:
Back Squat
10-8-6-6-6
Front Squat
5-5-5-5

I believe in being an innovator. -Walt Disney

Trusting the Process

Announcements:
-HAPPY HOUR TONIGHT, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-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
-OlyAthlete Open Saturday August 28th Click here for more info! 
-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
Eddie 8/24 13:17
Mel Squats
Kirk Squats
Andrew 8/25 18:05 (95)
David 8/25 18:31 (85)
Schittone Squats
Liz 8/25 20:27 (75 lb)
PM Results
“G” 8/23 367 Rx
Heath 8/25 19:23 (45lbs, Jump)
Sherman 8/23 415 Rx
Patrick Squats
Chris 7/25 23:04 Rx
Christy Squats
Winner Squats
Juan Carlos 7/25 14:43 (25lbs, band)
Melly 7/25 16:13 (25lbs, Jump)
Skipper 7/25 588 (55lbs)
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