Announcements

Push-up Challenge Day 15
Buy in: 3000/1500
Push-ups for the day: 200/100

4 Rounds
6 Power Cleans (155 lb, 115 lb)
4 Shuttle Run

It’s usually the last ounce of effort that tips the scales of success. -Rick Beneteau

Breast Cancer and Weight lifting

The man of many nicknames

**Announcements** The Dutch Lowy Performance Development Seminar is tomorrow. There will be no Saturday 10 AM team workout.

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.

Like I said yesterday 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.

Push-up Challenge Day 14
Buy in: 2800/1400
Push-ups for the day: 200/100

5 Rounds

1:00 Yo Yos (Run 10 yards, Backpedal 10 yards, Run 5 yards, Back Pedal 5 yards = 1 rep)
:30 Mountain Climbers (R, L = 1 rep)
:30 Handstand Holds

Continuous clock, score max reps

One well-cultivated talent, deepened and enlarged, is worth one hundred shallow faculties. -William Matthews

TIME Magazine lets us all down

Happy Birthday Sherman!

**Announcements** The Dutch Lowy Performance Development Seminar is this Saturday (There will be no Saturday workout this week). If you’re interested in going and haven’t signed up yet shoot me an email.

CF Austin happy hour tonight @ Little Woodrows (after the 6:30 PM class)!

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. Who should come?
– Anyone who is brand new to CrossFit or a new member of CrossFit Austin.
– Anyone who is a current member that feels that are lacking in the fundamentals of our program.
– Anyone who is a current member and would like to review and solidify the their fundamentals.

Push-up Challenge Day 13
Buy in: 2600/1300
Push-ups for the day: 200/100

Warrior Wednesday

“Kelly”
5 Rounds
400 M Run
30 Wall Balls (20 lbs, 15 lb)
30 Box Jumps (24″, 20″)

A true warrior never fights without a purpose that is greater than oneself. -T. Harv Eker

An interview with Dutch

**Announcements** The Dutch Lowy Performance Development Seminar is this Saturday (There will be no Saturday workout this week), check out today’s article for a taste of the content covered. If you’re interested in going and haven’t signed up yet shoot me an email.

CF Austin happy hour tomorrow @ Little Woodrows (after the 6:30 PM class)!

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. Who should come?
– Anyone who is brand new to CrossFit or a new member of CrossFit Austin.
– Anyone who is a current member that feels that are lacking in the fundamentals of our program.
– Anyone who is a current member and would like to review and solidify the their fundamentals.

Push-up Challenge Day 12
Buy in: 2400/1200
Push-ups for the day: 200/100

3 Rep Max
Front Squat

then…

12-9-6
Thrusters (135 lb, 95 lb)
Ring Dips

Ambition is the path to success, persistence is the vehicle you arrive in. -William Eardley, IV

The Zone and Athletic Performance

**Announcements** The Dutch Lowy Performance Development Seminar is this Saturday (There will be no Saturday workout this week). If you’re interested in going and haven’t signed up yet shoot me an email.

CF Austin happy hour this Thursday August 20 @ Little Woodrows.  Let me know in the comments if you think you’ll be there (I’m going to try and reserve a table for us).

Finally, we are kicking off our on On-Ramp Program on Tuesday, September 1st @ 7:30 PM.  The program will be mandatory for all new clients that join after August 24th.  We will be rolling out more info on the program in the upcoming days.

Push-up Challenge Day 11
Buy in: 2200/1100
Push-ups for the day: 200/100

21-15-9-6-3
Sumo Deadlift High Pull (95 lb, 65 lb)
Pull-ups

The gem cannot be polished without friction, nor man perfected without trials.-Chinese Proverb

Weaknesses

**Announcements** The Dutch Lowy Performance Development Seminar is this Saturday (There will be no Saturday workout this week), check out today’s article for a taste of the content covered. If you’re interested in going and haven’t signed up yet shoot me an email.

CF Austin happy hour this Thursday August 20 @ Little Woodrows.  Let me know in the comments if you think you’ll be there I’m going to try and reserve a table for us.

Finally, we are kicking off our on On-Ramp Program on Monday, August 31st @ 7:30 PM.  The program will be mandatory for all new clients that join after August 24th.  We will be rolling out more info on the program in the upcoming days.

Push-up Challenge Rest/Makeup Day
Buy in: 2000/1000
Push-ups for the day: 200/100

REST

You may never know what results come from your action. But if you do nothing, there will be no result. -Mahatma Gandhi

Push-up Challenge Day 10
Buy in: 2000/1000
Push-ups for the day: 200/100

COME FIND OUT???!!!!!!!

All we know is still infinitely less than all that remains unknown. -William Harvey

Push-up Challenge Day 9
Buy in: 1800/900
Push-ups for the day: 200/100

4 Rounds
400 M Run
7 Burpees
15 DB Push Presses (20 lb, 35 lb)

To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors. -Al Oerter

Avoiding Grains

**Annoucements**– We are going to be participating in the CrossFit nationwide fundraising effort “Fight Gone Bad 4″.  CrossFit Central is hosting the event here in Austin and I need to get a tentative head count for who would like to participate.  Please let me know in the comments (here or on the event page) if you are interested in being a part of CrossFit Austin’s team. Check out the EVENT page for the details.

The Dutch Lowy Performance Development Seminar is rapidly approaching us, If you’re interested in going and haven’t signed up yet shoot me an email.

Push-up Challenge Day 8
Buy in: 1600/800
Push-ups for the day: 200/100

Max Rounds in 10 Minutes
10 Kettlebell Swing (24K, 16K)
10 Ring Rows
100 M Sprint

Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.-Marcel Proust

Strength of Mind

Today is Sheena’s last day with us, good luck back at Princeton and kick some butt on the volleyball court!

**Annoucements**– We are going to be participating in the CrossFit nationwide fundraising effort “Fight Gone Bad 4”.  CrossFit Central is hosting the event here in Austin and I need to get a tentative head count for who would like to participate.  Please let me know in the comments (here or on the event page) if you are interested in being a part of CrossFit Austin’s team. Check out the EVENT page for the details.

The Dutch Lowy Performance Development Seminar is rapidly approaching us, check out today’s article for a taste of the content covered. If you’re interested in going and haven’t signed up yet shoot me an email.

Push-up Challenge Day 7
Buy in: 1400/700
Push-ups for the day: 200/100

Snatch Balance
1-1-1

The heights which great men reached and kept, were not attained by sudden flight, they, whilst their companions slept, were toiling upwards in the night. -Henry Wadsworth Longfellow

The Zone, Paleo one in the same

**Annoucements**– We are going to be participating in the CrossFit nationwide fundraising effort “Fight Gone Bad 4”.  CrossFit Central is hosting the event here in Austin and I need to get a tentative head count for who would like to participate.  Please let me know in the comments if you are interested in being a part of CrossFit Austin’s team. I can answer any questions about the actual event in the gym or via the comments. More info tommorow.

One week into the push-up challenge, HERE is the original crew that stepped up to the challenge.  Who’s still in? Do we have any newcomers? Update your progress in the comments.