Workout of the Day

WOD 7/9

Weekly Buy In/ Cash out
12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts

3 Sets
:30  of AMRAP Strict Chin-ups (3010)
:30 Rest
:30 AMRAP Abmat Sit-ups
2:00 Rest

then..

50 DB Thrusters (35 lb, 20 lb)
5 Burpees every Minute

I come to win. -Leo Durocher

Primal Soft Drink

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AM Results
Fro 5:02 Rx
Cat 3:46 (15lb)
Darren 6:37 (20lb)
Mike 7:49 Rx
Michael 10:59 (30lb)
Eddie 7:59 (20lb)
Anthony 4:59 (12lb)
Melicious 3:40 (15lb)
Liz 4:59 Rx
Rob 3:57 Rx
Trey 6:37 (30lb)
Steph 2:54 (15lb)
Ryan 4:38 (15lb)
RC 2:48 (15lb)
Ryan 3:42 (15lb)
Noon
Charlie 7:41 (30 lb)
Tow Matt 11:53 Rx
Schittone 5:50 (15 lb ROM)
John DNF (40 Thrusters)
in Workout of the Day 243 comments

WOD 7/8

Weekly Buy In/ Cash out
12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts

5 Sets
1:00 of 1 Push/Split Jerk every :15 (Build weight each set)
Rest :30
Side Bridges 1:00/Side
Rest :90
*Post weight to comments

then…

7 Rounds
7 Jumping Lunges per leg
7 Russian Swings (24k, 16K)
*Time recorded

Do not bite at the bait of pleasure, till you know there is no hook beneath it. -Thomas Jefferson

Laughable

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AM Results  
Nick 3:51 Rx
Michael 4:26 (16K)
Eddie 5:53 (16K)
Walker 7:47 (MOD)
Liz 8:36 (12K, SS)
Ainsley 6:43 (20 lb, SS)
John 5:36 Rx
Tow Matt 6:16 (SS)
Kristin 8:34 (12k, ss)
Pm Results  
Betsy 4:46 Rx
 Charlie 4:15 (16k) 
 Blake 5:00 Rx+32k 
 Cody 3:54 Rx 
 Patrick 4:41 Rx 
 Cari 5:09 Rx 
 Aaron  6:38 Rx
 Jess  5:49 (35lb)
 Winner  6:08 Rx
Alex 5:39 Rx
Carissa 5:00 (12k)
L.V. 4:58 (12k)
Sleeves 4:42 Rx
Schittone 6:10 (12k)
J.J. 5:05 Rx
On Ramp  
Eddie & Maggie 13:04
Andrew & David 13:48
Skipper & Jordan 10:40
in Workout of the Day 303 comments

WOD 7/7


Weekly Buy In/ Cash out
12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts

Snatch Cluster 1.1.1.1.1 (Do same weight as last week)
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
Rest 3:00
Snatch Cluster 1.1.1.1.1 (add 5 to 10 lbs from last cluster)
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
*Cluster weights recorded

then…

3 Rounds
400 M Run
5 Pull-ups
50 Double Unders
5 Pull-ups

Leaders are visionaries with a poorly developed sense of fear and no concept of the odds against them. They make the impossible happen. -Dr. Robert Jarvik

Take a deep breath



AM Results
Snatch WOD
Kirk 75lb, 85lb 14:04 Rx
Melicious 45lb, 55lb 16:43 (Band, S)
Darren 35lb, 45lb (HS) 21:03 (1/2 S)
Eddie 45lb, 55lb 23:08 (Band, S)
Matt 75lb, 85lb (4) 16:42 Rx
Cody 85lb, 95lb 11:35 Rx
Trey 73lb (3), 78lb 16:54 (S)
Noon
Claire 35lb, 40lb 16:48 (Band, S)
Jables 55lb, 60lb (4) 18:23 (Band)
“G” 55lb, 60lb 16:58 Rx
Angie Skill 19:32 (Band, S)
PM Results
Winner 45 lb, 50 lb 15:54 (B, S)
Betsy 63 lb, 68 lb (1) 14:54 Rx
Shanan 53 lb, 53 lb (2) 11:17 Rx
Cat 45 lb, 60 lb (1) 18:06 (B,S)
Patrick 95 lb, 115 lb 16:48 (S)
Boone 135 lb,  145 lb 9:36 Rx
Mark 35 lb, 45 lb (P) 18:09 (B, S)
Sleeves 115 lb, 125 lb (1) 11:27 Rx
Cari 115 lb, 125 lb (1) 14:44 (B,S)
Anthony 55 lb, 65 lb 20:44 (B,S)
Ryan Skill 15:44 (B, S)
Schittone Skill 19:32 (S)
Alex 75 lb, 85 lb (1) 14:32 (S)
LG 45 lb, 50 lb 18:05 (B,S)
Jordan 37 lb, 47 lb 19:38 (B,S)
On Ramp
Skipper 4:40
in Workout of the Day 261 comments

Victory 400

This September, Alamo CrossFit head coach, and accomplished ultra runner Mike Martinez will run from Ft. Worth, Texas to San Antonio, Texas to raise money for the Wounded Warriors Foundation. Sure, many people feel this is insane…it’s hot and the path will be treacherous…but in Mike’s view, no sacrifice is nearly enough when compared to the sacrifices America’s wounded warriors have made.

CrossFit Austin is serving as a support facility for the run, and is also a part of Mike’s training team. We will have more details on this as it draws closer, but in the meantime you can support Mike by making a donation at the links below.

Donations at v400.0rg

Follow Mike’s training at victory400.blogspot.com

For the Warriors!

in Events / Workout of the Day 278 comments

WOD 7/6

Weekly Buy In/ Cash out
12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts

2 Sets
12-15 DB Split Squats per leg
:90 Rest
Hollow Rocks :45 (Fraction as needed)
:60 Rest
*Post weights, and reps per to comments

then…

“The Chief”
5 Rounds
AMRAP in 3:00:
3 Power Cleans (135 lb, 95 lb)
6 Push-ups
9 Squats
Rest 1:00

Discipline is the soul of an army. It makes small numbers formidable; procures success to the weak, and esteem to all. -George Washington

More debunking of the low fat myth

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AM Results  
Ryan 9 (75lb)
Ray 18 (95lb)
Nick 20 Rx
Chaz 14 (115lb)
Walker 15 (65lb)
Boone 20 Rx
John 15 (95lb)
Kristin MOD
Trey 15 (95lb)
Rob 15 Rx
Liz 12 (65lb)
On Ramp  
Maggie 7:30
David 5:19
Eddie 5:24
Andrew 4:23
PM Results  
Dave 18 (115lb)
Stacey 20 (95lb)
Betsy 14 (83lb)
Patrick 16 (115lb)
Claire 11 (55lb)
“G” 15 (65lb)
Cat 16 (65lb)
Blake 17 Rx
Shanan DFN
Aaron 12 (65lb)
Jess 15 (65lb)
Fro 16 Rx
Carissa 16 (50lb)
Karen 11 (25lb)
Michael 15 (95lb)
Sleeves 17 (115lb)
   
   
in Workout of the Day 269 comments

WOD 7/5

5 Sets
3 Positions Snatch Grip Deadlifts
AMRAP Handstand Push-ups

then…

5 Rounds
:30 Flutter Kicks
:30 Stick Jumps
:30 Rest

I am certain there is too much certainty in the world. -Michael Crichton

Today Class Schedule:
– 10:30 AM Sports Performance Class
– 11:30 AM Team Workout
– Ladies night will be held @ Tristy’s house tonight, 7:30 PM (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**

Pink Ladies ready for action!

Results
1 2 3 4 5
Cody 39 40 42 34 39
Liz 27 24 27 24 26
Carissa 36 36 30 28 31
Jables 39 30 36 36 37
Anthony 26 26 21 18 21
Becky 26 29 26 26 30
On Ramp
David 10:42
Andrew 11:05
Maggie 11:07
Eddie 11:42
Skipper 6:43
in Workout of the Day 281 comments

Murph Day 2010

CrossFit Austin, and CrossFt Dallas Central are proud to present:

“Murph”

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Over $1,250 Raised for the Naval Special WarFare Fund!

Special thanks to Windy City CrossFit

Lieutenant Michael Murphy’s Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

in Workout of the Day 277 comments

WOD 7/2

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

3 Sets
AMRAP Ring Dips
Rest 2:00

then…

3 Rounds
400 M Run
15 Swings (24K, 16K)
10 DB Push Presses (55 lb, 35 lb)

Dream no small dreams for they have no power to move the hearts of men. -Johann Wolfgang von Goethe

Some 4th of July Paleo suggestions from the newest member of the 6:30 AM Crew

Announcements:
– 2nd Annual Murph Day tomorrow! Sign up for your time slot HERE, just a few spots left at 11 AM!
-If people would like to do Murph in teams this is also an option,  just make sure every team member signs up for the same timeslot!
-Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**

Monday July 5th Class Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout

Murph Day 2009

AM Results
Dips Time
Nick 20 10:57 Rx
Darlene Holds 10:00 (20lbs)
Ali 6 11:11 (35lbs, 16K)
Fro 8 10:58 (35lb)
Greg Neg 11:28 (30lb, 16K)
TOW Matt 7 9:10 (35lb, 16K)
John 9 9:41 (35 lb, 16K)









in Workout of the Day 241 comments

WOD 7/1

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

We’re going to try something new….

Make up/Skill Day

Choose from the following days Workouts:
CrossFit Total
Monday: Double Under, Burpee Unbroken Bonanza
Tuesday: Rainy Snatches, and Hill Sprints
Wednesday: Squeeky Cleans

or…

Skill Themes:
Clean and Jerks
Kipping Pull-ups
Mobility Work

A man begins cutting his wisdom teeth the first time he bites off more than he can chew. -Herb Caen

3 Principles of goofing around

Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM,  9 AM, and 10 AM are all full! Sign up for  11 AM before its to late!
-If people would like to do Murph in teams this is also an optio,  just make sure every team member signs up for the same timeslot!
-Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**

Monday July 5th Class Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout

Dannng… lets make July just as good as June!

AM Results    
Eddie 103, 185, 205=493 CFT
Neal 15, 2+1 Rx 6/30
Walker 6, 4+4 (63 lb) 6/30
Tristy Neg, 6+5 Rx 6/30
Liz Neg, 4+3 (73 lb) 6/30
Arnie Neg, 4+3 (83 lb) 6/30
Hoss Neg, 5 (45 lb) 6/30
Tow Matt 22:14 (S) 6/28
PM Results    
Fro 135,240,295=670 CFT
Patrick 145,295,365=805 CFT
Betsy 18:10 (S) 6/28
“G” 20:24 (S) 6/28
Claire 9:59 (S) 6/28
Stacey 7, 8+6 Rx 6/30
Blake 10, 5+4 Rx 6/30
Shanan 3, 6+5 (75lbs) 6/30
Charlie 145,255,285=685 CFT
The Beast 78,143,153=374 CFT
Mark 105,145,165=415 CFT
Rob 135,295,385=815 CFT
Trey 73lb, 8:34 6/29
Carissa 45lb, skill 6/29
Alex 145,235,265=645 CFT
On Ramp    
Karen 6:50 (10:46)  
Ryan 5:07 (8:12)  
Kristin 6:03 (8:38)  
Megan 6:13 (8:44)  
Zoom 6:43 (9:12)  
Crash 7:14 (9:59)  
in Workout of the Day 225 comments

WOD 6/30

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

3 Sets
10 DB Split Squats per leg
:60 Rest
*Post weights to comments

then…

3 Set
AMRAP Chin-ups
2:00 Rest
*Best set recorded

then..

With a running clock do 1 Clean the 1st minute, 2 Cleans the 2nd Minute, etc. until failure
M: 155 lb W:85 lb
*Rounds completed recorded

Enthusiasm is everything. It must be taut and vibrating like a guitar string. -Pele

Fancy Shoes a farce

Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM, and 9 AM are full! Sign up for 10 AM or 11 AM before its to late!
-If people would like to do Murph in teams this is also an option just make sure every team member signs up for the same timeslot!
  -Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th
(811 W. Slaughter Ln. Apt 4006, Austin 78748)

Schedule:

10:30 AM Sports Performance Class
11:30 AM Team Workout

AM Results    
  Chin-Ups Rounds
Chaz 12 5 (95lb)
Trey 5 8 (65lb)
Eddie 2 6 (65lb)
Melicious 3 (Red Band) 8 (55lb)
Steph 3 (Red Band) 7 (45lb)
Noon    
Tow Matt 4 5 (115lb)
John 13 4 (105lb)
Claire Neg 4+4R (55lb)
G Neg 5+5R (75lb)
PM    
Patrick 10 5+3R (135lb)
Cat Neg 6+4R (67lb)
Cari 1 5+5R (55lb)
Jerry 11 5+4R (115lb)
Betsy 1 6+3R (75lb)
Mark 1 5+4R (45lb)
Schittone 7 5+3R (65lb, P)
Sleeves 8 5+3R (135lb)
Anthony Neg 4+4R (55lb)
Darlene Neg 7 (50lb)
Boone 17 5+3R  Rx
Kiehler 5 5+4R (115lb)
Ali 11 6+6R (83lb)
Carissa 4 7+3R (60lb)
Jordan Neg 5+3R (55lb)
On Ramp    
Zoom 7:49  
Crash 6:34  
Megan 6:51  
Kristin 5:56  
Ryan 5:20  
in Workout of the Day 237 comments