Workout of the Day

WOD 11/12

Buy In/Cash Out
Chin-up Progressions x2 Sets

5 Rounds
3 Jerks
15 Squats AFAP
:90 Rest
*Heaviest Jerk Recorded

then…

5 Rounds
1 Gasser
:90 Rest
*Fastest Gasser recorded

In matters of style, swim with the current; in matters of principle, stand like a rock. -Thomas Jefferson

Low Carb and PCOS

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Good luck to Nick and Jenn at the Marathon this weekend!

AM Results
Eddie 8:20 (75lbs), :29
Melicious 8:21 (73lbs), :35
CC 8:25 (50lbs), :30
Page 8:11 (115lbs), :28
Ray 8:19 (105lbs), :22
Steve 8:22 (155lbs), :28
Joel 8:48 (75lbs), :25
Noon Results
John 115 lb, :24
JJ 125 lb, :34
G. 73 lb, :27
Rob MOD, :23
Ivan 145 lb, :25
Chris 175 lb, :24
in Workout of the Day 247 comments

WOD 11/11

Buy In/Cash Out
Chin-up Progression x2 Sets

Make-up/Skill Day
Thunder Thighs
2 Miles of Muscle
Squatness

Squat Program
Overhead Squat 3×5 @ 3311
Frankenstein Squats 3×5 @ 2113 (Focus on a perfect rack position)
Front Squat 4×6-8 @ 40X0

Common sense in an uncommon degree is what the world calls wisdom. -Samuel Taylor Coleridge

Fat Balancing Act

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

AM Results  
Tow Matt 9:28
Steve 53lbs, 93lbs
Eddie 53lbs, 63lbs
Ray 84lbs, 104lbs
PM Results  
“G” Squats
Juan Carlos Squats
Colleen 27:20 MOD
Patrick 5:19 Rx
Stefan 85lbs, 105lbs
Aaron 8:31 (45lbs, 12K)
David 7:28 (75lbs, 16K)
Ginger 30:18 MOD
Stephanie 29:16 MOD
LG 73lbs, 88lbs
Chi Mike 6:42 Rx
Kristin 5:33 (25lbs, 12K)
Nugget 18:00 Rx
Kristie 29:46 MOD
Kavi 30:47 MOD
Alex 8:46 Rx
Melly Skill
Anthony 7:15 (55lbs, 16K)
Heinie 73lbs, 107lbs


in Workout of the Day 352 comments

WOD 11/10

Buy In/Cash Out
Chin-up Progression x2 Sets

3 Sets
6-8 Back Squats @4010
:30 Rest
4-8 Push-ups/Ring Push-ups/Ring Dips @2020
:30 Rest
6-8 Chin-ups/Pull-up Progressions
:30 Rest

then…

4 Rounds
10 Thrusters (95lbs, 75lbs)
15 KB Swings (24K, 16K)

What alcohol really does to the brain and body

It is the quality rather than the quantity that matters.-Lucius Annaeus Seneca

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!



Show us them guns, Walker!



AM Results
Mike 8:03 (75lbs)
Page 6:30 (75lbs, 16K)
Andrew 7:55 (45lbs, 12K)
Fro 8:12 Rx
C.C. 8:52 (35lbs, 12K)
Melicious 6:56 (45lbs, 16K)
Eddie 6:41 (45lbs, 16K)
Joel 8:15 MOD
Steve 7:55 (75lbs)
Stephen 7:10 (75lbs)
Bill 7:10 (35lbs, 16K)
Noon
Zoom 8:48 (35lbs, 12K)
PM Results
Boone 5:11 Rx
Kristie 7:06 (35, 12K)
Debbie 7:32 (35, 15)
Skipper 8:49 (75)
Heiny 6:08 (55)
Jerry 7:16 (MOD)
Cody 8:59 (MOD)
LG 10:34 (65)
Carissa 8:15 (MOD)
Blake 5:43 Rx
Cat 6:15 (63)
Juan Carlos 6:22 ( 85, 35)
Ryan 6:29 (75, 16K)
Colleen 6:49 (45, 20)
Stefan 8:50 (75, 12K)
G. 8:51 (65)
Winner 9:10 (65)
Stacey 4:11 Rx
John 5:58 (75)
Chris 7:58 Rx
Kavi 8:44 (75lb, 12k)
Jordan 7:46 (45lb, 12k)
in Workout of the Day 4 comments

WOD 11/9

Buy In/Cash Out
Chin-up Progression x2 Sets

4 Rounds
800 M Run
3 Muscle-ups
5 Handstand Push-ups/2 Kick-ups
7 Strict Toes to Bars

Excellence is not a skill. It is an attitude. -Ralph Marston

Newsflash lifting weights is awesome

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

AM Results  
Ray 26:51 ROM
Stephen 31:25 MOD
Taylor 25:35 MOD
 PM Results  
Cat 31:14 (MOD)
J.C. 24:38 (MOD)
“G” 30:27 (MOD)
Ryan 25:39 (MOD)
David 32:09 (MOD)
Patrick 25:30 (MOD)
John 26:36 (MOD)
Blake 25:05 (MOD)
Heather 29:51 (MOD)
Christy 26:54 (MOD)
Chris 28:50 (MOD)
Kristin 30:11 (MOD)
Winner 28:08 (MOD)
Schittone 30:31 (MOD)
L.G. 30:03 (MOD)
Heath DNF
Melly 34:30 (MOD)
Chi Mike 29:37 (MOD)
Alex 26:52 (MOD)
Skipper 26:08 (MOD)
   
   
   
   
   
   
   
   


in Workout of the Day 239 comments

November Athlete of the Month

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have our bearded hero Alex Gale…

State your Name and/or Nickname please.
Alex Gale aka AG, Silver (chemical symbol for Silver is Ag), Al, Big Al, 2 Liter, A gizzle

Occupation?
Real Estate Specialist for an engineering company

Words to live by?
I’m a Golden Rule type: “Treat others as you would like to be treated” and “What doesn’t kill you makes you stronger” -Friedrich Neitzche

What is your fitness background?
I have always been into playing sports. I played soccer and baseball from a kid through high school. I have never been a big gym person, as I get bored easily, but I still play soccer in an over 30 men’s league.

How long have you been CrossFitting?
Laura and I started On-Ramp back in February, so 9 months

What’s your favorite part of CrossFit?
The community and being able to see myself getting stronger and thinner

What are your training goals?
When I started it was to lose weight and get in to shape. I was 261 at the beginning of the year and I have lost over 50 lbs. and 20% of by body weight. My goal still is to lose some of my gut but I definitely want to keep progressing on my lifts and getting stronger and faster. Right now I want to get my double unders down.

Favorite sport or activity?
Soccer and of course CrossFit

Recent adventure you’re planning?
I guess Laura and I’s trip back up to Ohio for Christmas to see my family. Maybe something for our 2nd anniversary over Spring Break in 2011.

Tell us something we don’t know about you?
I have a pretty cool toothpick trick

Longhorns or Aggies?
I don’t hold an allegiance to either, I kind of like it when the Longhorns lose, and Laura’s dad is an Aggie so I would say I lean to liking the Aggies, plus I like all their traditions. We all know the Buckeyes are the best team in the country.

So everyone is well aware of the Power Beard that you’ve been rocking for the last month or so, two question: fill us in on the all the awesome super powers its gives you, and are we going to be seeing a spring mustache as a follow-up?
I don’t know if you’ve noticed but it’s made me faster in my runs (ask Skipper), I think it creates a little air pocket around my face so when I’m running it cuts through the air quicker than no beard. I am feeling a mustache, but I am not sure how long I can rock it at work and how long Laura would let me get away with it.

Leave the fine folks of CrossFit Austin with some parting words?
Since I am a man of few words I will keep it short. I would like to say thanks to all the great people I have met since joining CFA, they keep the workouts enjoyable and I look forward to hanging out more with everyone. A big shout out to Wes, Boone, Tristy and Chad for helping me achieve my goals so far and pushing me to new ones.

2009 AG

2010 AG

in Athlete of the Month / Workout of the Day 265 comments

WOD 11/8

Buy In/Cash Out
Chin-up Progression x2 sets

Snatch/Clean Skill Work

5 Rounds
3 Snatches
2:00 Rest
*Weighted Recorded
*Increase each round

then…

5 Rounds
1 Clean
2 Front Squats
10 Box Jumps
3:00 Rest
*Weight Recorded  
*Increase weight each round

Above anything else, I hate to lose. -Jackie Robinson

4 Good Running Tips

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

AM Results
Mike 85lbs, 125lbs
Andrew N. 65lbs, 75lbs
Rob 115lbs, 195lbs
Melicious 55lbs, 70lbs
Tow Matt 100lbs, 135lbs
Bill 65lbs, 85lbs
Walker 63lbs, 93lbs
LIz 83lbs, 113lbs
Joel MOD
Noon
Cat 73lbs, 103lbs
PM Results
Wes 209lbs, 284lbs
Blake 140lbs, 210lbs
David 85lbs, 145lbs
“G” 68lbs, 90lbs
Patrick 140lbs, 205lbs
Boone 150lbs, 185lbs
Chris 135lbs, 175lbs
Christy 45lbs, 75lbs
Stacey 105lbs, 125lbs
Winner 45lbs, 85lbs
Julie 65lbs, 65lbs
Tristy 105lbs, 125lbs
Kristie 55lbs, 80lbs
Aubrey 63lbs, 98lbs
Darlene 65lbs, 80lbs
Carissa 65lbs OS, 105lbs
Skipper 75lbs, 105lbs
Anthony 85lbs, 105lbs
Melly 30lbs, 50lbs
Alex 125lbs, 155lbs
Jerry 153 BS, 135 OS
Kavi 105lbs, 105lbs
Page 135lbs, 205lbs
Zoom 50lbs, 60lbs
Megan 45lbs, 65lbs
Jordan 60lbs, 80lbs
in Workout of the Day 250 comments

WOD 11/6

Buy In/Cash Out
1:00 Hamstring Stetch w/ band or partner/leg
10 Pistols/leg

Challenge 1
Take 15 Minutes to find a 2 RM Clean and Jerk
*One Bar Per team, everyone one the team must make 3 attempts
*Score =Final completed weight on the bar

Challenge 2
5 Minutes Max Reps on the OVHD Squat
*75 lb, 45 lb one person working at a time, one men’s bar, and one women’s bar per team
*Score=total reps

Challenge 3
5 Minutes Max Rounds of Cindy
*all team member work at once
*Score total number of combined reps

Final Score= C1+C2+C3

Experience is one thing you can’t get for nothing.-Oscar Wilde

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!


in Workout of the Day 273 comments

WOD 11/5

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/leg

15 Minutes of Snatch Skill Work
*Post notes to comments

5 Rounds
:30 Wall Balls/:30 Rest
:30 Kipping Pull-ups/:30 Rest
:30 Double Unders/:30 Rest
*Post notes to comments

then…

5 Rounds
:30 Push Press/:30 Rest
:30 Jump Switch Lunges/:30 Rest
200 M Run
*Recorded

Do the right thing. It will gratify some people and astonish the rest. -Mark Twain

Ditch the Scale

Announcements:
-New Weightlifting Classes started this week spots open @ 3 PM, 6:30 PM, and 7:30 PM
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawgs Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!


AM Results  
Blake 28:19 (95lbs)
Eddie 28:22 (35lbs)
Page 28:23 (45lbs)
Melicious 29:01 (35lbs)
CC 28:46 (35lbs)
Taylor 28:56 (45lbs)
Anthony 29:57 (55lbs)
Steve 29:41 (45lbs)
 Noon  
JJ 14:44 (75 lb)
Walker 13:58 (55 lb)
Jables 13:58 (75 lb)
Sean 12:04 (75 lb)
Heather 13:21 (35 lb)
Schittone 12:44 (65 lb)


in Workout of the Day 234 comments

WOD 11/4

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/ leg

Make Up/Skill Day
Lunges
More Lunges
Thruster Repeats

Squat Program
Frankenstein Squats 3×5 @ 3311
Front Squat 3×5 @ 2113 (Focus on a perfect rack position)
Back Squats 4×6-8 @ 40X0

Does cortisone help?

Be true to your work, your word, and your friend. -Henry David Thoreau

Announcements:
-New Weightlifting Classes start today spots open @ 3 PM, 6:30 PM, and 7:30 PM
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawgs Challenge,  Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!


CFA sunrise...See what you would have to look forward to in the morning classes:)


AM Results
Melicious 12:29 (45lbs, KPike)
Cat 364
Eddie 332
Bill 10:28 (MOD)
PM Results
Betsy 11:04 (53 lb, H)
Patrick 16:07 (75 lb)
Liz 14:44 (53 lb)
Schittone :78, 75 lb
John :72, 115 lb
David :82, 115 lb
Stephen :90, 135 lb
G. 357
Jamie 433
Wes :70, 185 lb
Stacey :73, 115 lb
Christy 333
Skipper :70, 95 lb
Heiny Squats
Stephanie 11:12 (15 lb, S)
Kavi :78/95 lb
Darlene 502
Jen 240?
Ginger 147
in Workout of the Day 279 comments

Turkey Trot Pub Run

Time for another infamous CrossFit Austin Pub Run!! For those of you who wimped out on on dressing up for the Mohican Challenge, here’s your chance. To express our thanks this holiday season we will pay tribute to INDIANS, and of course, PILGRAMS! Join us on Saturday, November 13th, at 7:30pm at Town Lake to start the run.  Stay tuned to the official pub run route…

in Announcements / Events / Workout of the Day 1 comments