Find a 1 Rep Max for the Power Snatch
then…
3:00 Pull-ups
3:00 Rest
3:00 Air Squats
3:00 Rest
3:00 Push Press 35 lbs, 20 lbs
Enthusiasm can only be aroused by two things: first, an ideal which takes the imagination by storm, and second, a definite, intelligible plan for carrying that ideal into practice. -Arnold Toynbee
Announcements:
– There are still spots available for the Whole 9 Nutrition Workshop on Saturday, May 22nd.
This week’s “Nugget of Wisdom“
Shoes, individuals, and a constant pursuit of excellence By Wes Kimball
I’ve got new shoes, they’re light, and they’re blue. They make my double unders feel like I’m Tom Cruise on Oprah’s coach, and they make trips around the building seem just a tad bit more bearable. I also have some killer Adidas, that make the bottom of a heavy back squat feel like home, and the set-up position for the clean as cozy as Martha Stewarts kitchen. Although both pair serve the similar purpose of making me a better athlete, weightlifter, CrossFitter, etc, they both make specific contributions to that pursuit.
The way I see it all of you lovely folks are “Shoes” (wait let me explain). Everyone is at CFA for the collective goal of being a better person: mentally, physically, and emotionally. Alas that is the beauty of what we do, walking into a room full of fellow “shoes” striving and struggling for that same goal day in and day out is quite empowering. It’s at the core of the success we find in CrossFit, the struggle of many together, manifests as results individually.
However, our gym has Adidas with orange shoe strings, Vibrams, green Nike Frees, star studded Chuck Ts, blue Inov8s, Pink Ristos, black Sambas, and bright white VS. We’re all individuals and we all bring our own strengths and weaknesses to the table. As a part of the current coaches training course I’m participating in, I’ve been tasked with finding those strengths and weaknesses in my community. So I will be offering a free individual assessment to at least twenty people. The assessment will give me an insight into your strengths and weaknesses personally, and then we will begin on the path to find the shoe that fits you best! If you are interested, and would like more details on this opportunity to improve yourself and CrossFit Austin, please email or call me.
| AM Results | ||||
| Power Snatch | Pull-ups | Squat | Push Press | |
| Chaz | 110 lb | 41 (MOD) | 25 | 47 (30 lb) |
| Mike | 110 lb | 59 | 115 | 50 (20 lb) |
| Cat | 65 lb | 16 (B) | 80 | 30 |
| Jables | 70 lb | 42 (B) | 99 | 35 |
| Michelle | 63 lb | 36 (B) | 112 | 46 (15 lb) |
| Ray | 110 lb | 66 | 132 | 34 |
| John | 90 lb | 27 | 94 | 38 (30 lb) |
| Liz | 75 lb | 33 (B) | 56 | 40 |
| Ali | 115 lb | 35 | 87 | 50 (30 lb) |
| Steph | 50 lb | 25 (B) | 114 | 55 (15 lb) |
| Kristin | N/A | MOD | 96 | 54 (MOD) |
| Stephen | 110 lb | 20 (B) | 102 | 75 (20) |
| PM Results | ||||
| Tow Matt | 115 | 29 | 83 | 72 |
| Cari | 55 | 29 (B) | 120 | 61 |
| G | 65 | 38 | 118 | 41 |
| Cody | 135 | 30 | 110 | 38 |
| Jerry | 135 | 39 | 109 | 54 |
| Blake | 145 | 46 | 111 | 87 |
| Boone | 185 | 64 | 115 | 79 |
| Tristy | 103 | 29 | 108 | 88 |
| Stacey | 113 | 56 | 158 | 86 |
| Betsy | 78 | 44 | 113 | 68 |
| Walker | 88 | 73 | 109 | 37 |
| Winner | 60 | 38 (B) | 92 | 62 (15 lb) |
| Courtney | 55 | 41 (B) | 84 | 52 (15 lb) |
| Jess | 80 | 50 (J) | 48 | 43 (20 lb) |
| Fro | 135 | 33 | 110 | 47 |
| Darlene | 50 | 34 (B) | 83 | 63 (15 lb) |
| Aubrey | 73 | 39 (B) | 101 | 45 |
| Genie | 45 | 21 | 41 | 25 (10 lb) |
| Flury | 95 | 31 (B) | 60 | 64 (20 lb) |
| Anthony | 55 | 18 (B) | 50 | 45 (20 lb) |
| Cara | 35 | 20 (B) | 65 | 32 (12 lb) |
| Carissa | 60 | 36 (B) | 116 | 33 (15 lb) |
| On Ramp | ||||
| Spencer | 4:19 | |||
| Charlie | 4:38 | |||
| Julie | 7:13 | |||
| Bonnie | 7:16 |
