WOD 9/1

Push-up Challenge Day 23
Buy in: 4600/2300
Push-ups for the day: 200/100

Max Rounds in 15 Minutes
25 Double Unders
15 Wall Balls  (20 lb, 15 lb)
5 Handstand Push-ups

To travel hopefully is a better thing than to arrive, and the true success is to labor.
-Robert Louis Stevenson

Vitamin D

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**Announcement**– The Wednesday September, 2nd 7:30 PM Class is canceled, if anyone has any questions or concerns please feel free to give me a call.

AM Results  
Erika 5 (TJ, 10#, KP)
Andrew 3 (P)
Jerry 6 (TJ, 15#, P)
Lyzz 7 (P)
Stephen 5 (P)
Kristin 9 (TJ, 10#, RR)
Rob 7 (TJ, P)
Blake 6 (TJ, ROM HSPU)
Heather 6 (15# HPC, 10#, KP)
Amber 8 (TJ, 10#, KP)
Tow Matt 5 (TJ, 15#, P)
Kim 7 (TJ, 10#, KP)
PM Results  
Nugget 8 Rx
Betsy 8 (P)
Ashley 5 (TJ, 10#, KP)
Dennis 6 (TJ, 10#, KP)
Smeth 5 (P)

WOD 8/31

Push-up Challenge Day 22
Buy in: 4400/2200
Push-ups for the day: 200/100

400-200-100
40-20-10
KB Swings (24K, 16K)

Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit. –E. E. Cummings

The Serious Business of Sleep

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The On-Ramp Program starts tonight and is SOLD OUT!

The next On-ramp class starts September, 14th sign up online or send me an email to save your spot!

**Announcement**– The Wednesday September, 2nd 7:30 PM Class is canceled, if anyone has any questions or concerns please feel free to give me a call.

AM Results
Kristin 5:37 (12K ROM)
Michelle 5:25 (12K)
Andrew 6:28 Rx
Blake 5:48 Rx
Lyzz 5:46 Rx
Kim 6:54 (12 K)
Laura 6:56 Rx
PM Results
Stephen 5:26 (16K)
Nugget 4:41 Rx
Amber 6:42 (12K)
Jessica 7:27 Rx
Wes 4:58 Rx
Walker 6:15 (12K)
Stacey 5:40 Rx
Mac 5:52 (12K)
Big Matt 6:15 Rx
Boone 4:46 Rx
Aurelia 7:31 (12K)
Dennis 5:53 (16K)
Katherine 7:09 (12K)
JJ 6:23 (16K)
On-Ramp
1) Kirk 4:19
1) Joe R. 4:10
2) Alex 7:54
2) Joe W. DNF
3) Louis 4:08
3) Pato 3:28
4) Brian 7:50
4) Jessica 7:51
4) Leslie 7:51
5) J 7:17
5) Julie 8:04
5) Michelle 8:21
6) Steve 6:02
6) Aaron 6:28

WOD 8/30

Push-up Challenge Rest/Makeup Day
Buy in: 4200/2100
Push-ups for the day: 200/100

REST

I once saw a forklift lift a crate of forks. And it was way to literal for me. -Mitch Hedberg

WOD 8/29

Push-up Challenge Rest/Makeup Day
Buy in: 4200/2100
Push-ups for the day: 200/100

3 Rounds
Walking Lunges (Sidewalk to Sidewalk)
12 Power Cleans (135 lb, 95 lb)
Max Dumbell Push Presses (35 lbs, 20 lbs)

*Two Person teams.  Both Partners lunge at the same time, one partner cleans while the other push presses, switch when all cleans are finished.  Score is total number of Push Presses and time.

The only thing that separates successful people from the ones who aren’t is the willingness to work very, very hard. -Helen Gurley Brown

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Today’s WOD is courtesy of all the fine folks that participated in the
Dutch Lowy Performance Seminar last weekend!

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. We’ve got 6 spots left sign up online or send me an email to save your spot!

Team #1 10:15
Tristy 182 (75lb, 20lb)
Walker 182 (65lb, 15lb)
Kristin 182 (35lb, PVCx3)
Team #2 11:16
Rob 91 (95lb, 35lb)
Dave 91 (95lb, 35lb)
Team #3 12:17
Jerry 168 (55lb, 20lb)
Tow Matt 168 (55lb, 20lb)

WOD 8/28

Push-up Challenge Day 21
Buy in: 4200/2100
Push-ups for the day: 200/100

800 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
400 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
800 M Run

They always say time changes things, but you actually have to change them yourself. -Andy Warhol

Whole Grain Smokescreen

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The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. We’ve got 6 spots left sign up online or send me an email to save your spot!

AM Results
Eleanor 19:08 (10lb)
Dan 14:04 Rx
Charlie 15:13 Rx
Andrew 17:28 Rx
Jerry 18:03 (15lb)
Aurelia 26:36 (10lb)
Lezli 17:20 (10lb)
Amber 15:49 (10lb)
Tow Matt 15:59 (15lb)
Heather 20:58 (Row, Sprawl, 10lb)

WOD 8/27

Push-up Challenge Day 20
Buy in: 4000/2000
Push-ups for the day: 200/100

Press 3-3-3
then…
21-18-15-12-9-6-3
Push-ups
Squats

A little dreaming is dangerous, the cure for it is not to dream less but to dream more, to dream all the time. -Marcel Proust

Milk and Milk like substancesimg_1521The On-Ramp Program starts next Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?– In depth instruction on all the the foundational movements of CrossFIt Austin.- A directed and organized approach to making effective nutritional changes.The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt.  It is designed for folks that are new to CFA but beneficial to all.  Current CFA members are encouraged to participate for free.

AM Results Press Max MetCon
Mike 115lb 6:38 Rx
Andrew 110lb 6:12 Rx
Lyzz 65lb 5:58 (Knee)
Jerry 115lb 7:45 (Knee)
Laura 70lb 6:23 (Knee)
Amber 60lb 5:38 (Knee)
Kim 55lb 5:52 (Knee)
Boone 150lb 4:24 Rx
AM Results    
Sherman 150lb 5:02 Rx
Blake 155lb 4:07 Rx
Rob 125lb 4:05 Rx
Walker 75lb 4:58 Rx
Jessica 90lb 5:35 (Knee)
Betsy 70lb 3:26 (Knee)
Matt 155lb 6:40 Rx
Ashley 65lb 5:37 (Knee)
Smeth 110lb 4:17 Rx
Brian 145lb 3:41 Rx
Dennis 115lb 5:20 Rx

WOD 8/26

Push-up Challenge Day 19
Buy in: 3800/1900
Push-ups for the day: 200/100

5 Rounds
200 M Run
9 Hang Power Snatches (75 lb, 45 lb)
9 Sumo Deadlift High Pulls (75 lb, 45 lb)

Don’t talk about what you have done or what you are going to do. -Thomas Jefferson

Dairy Not the Answer

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A nice clean from our good friend Jordan Morchat of CrossFit ATM.

The On-Ramp Program starts next Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?

– In depth instruction on all the the foundational movements of CrossFIt Austin.
– A directed and organized approach to making effective nutritional changes.

The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt.  It is designed for folks that are new to CFA but beneficial to all.  Current CFA members are encouraged to participate for free.

AM Results
Michelle 8:53 (25 lb)
Mike 9:29 (65 lb)
Andrew 13:12 (65 lb)
Rob 11:01 Rx
Heather 11:51 (20 lb)
Amber 10:12 (25 lb)
Jerry 10:47 (25 lb)
Stephen 9:59 (45 lb)
Blake 9:23 Rx
Kristin 8:56 (PVC, 75 lb Sumo DL)
Tow Matt 10:04 (35 lb)
PM Results
Wes 7:34 Rx
JJ 10:27 (45lb)
Walker 10:37 (35lb)
Lezli 10:36 (25lb)
Mac 9:17 (35lb)
Nugget 8:30 Rx
Erika 12:29 (25lb)
Tara 9:52 (25lb)
Dave 12:12 (65lb)
Sherman 11:34 Rx
Megan 10:56 (35lb)
Stacey 10:49 Rx+55lb
Laura 11:23 (25lb)
Ashley 11:25 (25lb)
Boone 7:45 Rx
Aurelia 11:38 (20 lb)
Big Matt 11:49 (60 lb)

WOD 8/25

Push-up Challenge Day 18
Buy in: 3600/1800
Push-ups for the day: 200/100

1-2-3-4-5-6-7-8-9-10
Overhead Step-ups (45 lb, 25 lb)
10-9-8-7-6-5-4-3-2-1
Swings (24K, 16K)
(R,L= 1 rep on Step-ups)

I care not what others think of what I do, but I care very much about what I think of what I do!. That is character. -Theodore Roosevelt

Some Tips on Sleep and Stress

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AM Results
Erika 19:04 (10 lb, 15 lb)
Mike 20:00 (35 lb, DNF)
Andrew 13:09 (35 lb)
Heather 12:00 (20 lb, 15 lb)
Stephen 11:45 (25 lb, 12K)
Blake 16:46 Rx
Rob 16:36 Rx
Lyzz 16:14 (15 lb, 15 lb PP)
Tow Matt 15:45 (25 lb, 12K)
Dave 17:20 (35 lb, 16K)
Amber 16:18 (15 lb, 12K)
PM Results
Betsy 11:23 (20lb, 16K)
Mac 9:40 Rx
Sherman 16:29 Rx
Ryan 14:05 Rx
Laura 11:47 (15lb, 12K)
Jessica 13:49 (15lb, 12K)
Kristin 10:10 (24K DL)
Walker 9:20 (15lb, 12K)
Tara 14:07 (15lb, 12K)
Aurelia 14:20 (15lb, 12K)
Dennis 18:43 (15lb, 12K)
Boone 11:46 Rx

WOD 8/24

Push-up Challenge Day 17
Buy in: 3400/1700
Push-ups for the day: 200/100

100 Burpees for time

You don’t have to get it perfect – you just have to get it going. Babies don’t walk the first time they try, but eventually they do. -Mark Victor Hansen

Stress Induced Pain

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Thanks to everyone that made it out to the Dutch Lowy Performance Development Seminar!

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?

– In depth instruction on all the the foundational movements of CrossFIt Austin.
– A directed and organized approach to making effective nutritional changes.

The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt.  It is designed for folks that are new to CFA but beneficial to all.  Current CFA members are encouraged to participate for free.

AM Results
Andrew 11:27 Rx
Blake 9:48 Rx
Kristin 6:53 (Sprawls)
Heather 8:15 (Sprawls)
PM Results
Mac 5:21 (Sprawls)
Nugget 5:40 Rx
Big Matt 9:50 Rx
Jessica 10:32 (50/50)
Tow Matt 11:01 Rx
Amber 9:48 Rx
Lezli 10:32 (50/50)
Stephen 9:32 (50/50)
Eleanor 10:07 (Sprawls)
Ashley 12:17 (50/50)
Betsy 6:36 Rx
Stacey 6:18 Rx
Laura 9:54 Rx
Erika 8:56 Rx
Wes 7:51 Rx
Smeth 10:03 Rx

WOD 8/23

Push-up Challenge Rest/ Makeup Day
Buy in: 3200/1600
Push-ups for the day: 200/100

REST

In order to succeed, your desire for success should be greater than your fear of failure. -Bill Cosby