REST
Tomorrow hopes we have learned something from yesterday. –John Wayne
800 M run
3 Rounds
15 Overhead Squats (75 lb, 55 lb)
15 Jumping Pull-ups
5 Shuttle Runs (per person alternating)
800 M Run
Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. –John Wooden
| Results: | |
| Smeth & Keir | 17:01 Rx |
| Miguel & Boice | 16:58 (65 lb) |
| Daniel & Rob | 17:51 (65 lb) |
| Linda & Ally | 20:49 (Scaled) |
50-30-20
Air Squats
Push Presses (65 lb, 45 lbs)
Failures are finger posts on the road to achievement. –C. S. Lewis
| AM Results | |||
| Will | 5:17 (1/2 Reps, 15 lb) | ||
| Rob | 8:14 Rx | ||
| Michael K. | 9:08 Rx | ||
| Walker | 7:37 (25 lb) | ||
| Blake | 7:29 Rx | ||
| Brianne | 7:19 (25 lb) | ||
| Dillon | 7:09 (1/2 Reps Squats, 25 lb) | ||
| Laura | 7:04 (25 lb) | ||
| Wes | 4:13 Rx |
5 Rounds
14 Kettlebell Deadlifts (1.5 pood, 1 pood)
7 Kettlebell Swings (1.5 pood, 1 pood)
14 Broad Jumps
Character is determined more by the lack of certain experiences than by those one has had.
–Friedrich Nietzsche
| AM Results | |
| Rob | 10:14 (4 Rnds) |
| Michelle | 9:03 (12K) |
| Lyzz | 6:59 Rx |
| Jennie | 6:58 Rx |
| Daniel | 11:46 Rx |
| Kristin | 6:54 (3 Rnds) |
| PM Results | |
| Tara | 10:20 (12 K) |
| Sherman | 10:36 (24 K) |
| Dave | 11:04 (12k) |
| J.J. | 11:21 (35 lb) |
| Garrett | 10:01 (35 lb) |
| Marc | 10:18 (35 lb) |
| Smeth | 9:47 Rx |
| Ashley | 10:32 (20 lb) |
| Michael B. | 7:53 (12 K) |
| Ally | 9:23 (10 lb) |
| Aurelia | 10:40 (10 lb) |
| DS AM Results | ||||
| Name | 3RM Hang Snatch | MetCon | ||
| Tina | 45 lb | 8:37 w/ 10 40s (Knee) | ||
| Dillon | 40 lb | 9:40 w/ 14 40s (Knee) | ||
| Brianne | 50 lb | 9:37 w/ 12 40s (Knee) |
400 M Run
3 Rounds
9 Power Cleans (135 lb, 95 lb)
7 Hand Stand Push-ups
400 M Run
We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.
– Carlos Castaneda
| AM Results | |
| Megan C. | 7:31 (45 lb, Pike) |
| Laura | 9:27 (45 lb, Pike) |
| Rob | 7:57 (95 lb, Pike) |
| Blake | 7:51 (95 lb, ROM) |
| Jennie | 7:12 (45 lb, Pike) |
| Lyzz | 7:22 (65 lb, Pike) |
| Dillon | 6:38 (45 lb, Pike) |
| Brianne | 7:05 (35 lb, Pike) |
| Tina | 7:15 (35 lb, Pike) |
| Stephen | 6:54 (65 lb, Pike) |
| PM Results | |
| Wes | 7:24 (ROM) |
| Betsy | 6:17 (65 lb, Pike) |
| Dave | 6:58 (45 lb, Pike) |
| Stacey | 7:27 (85 lb, ROM) |
| Kristin | 7:10 (45 lb, 20# Weighted Knee PU) |
| Michael R. | 7:05 (95 lb, ROM) |
| Tara | 7:35 (15 lb Snatch x13, Pike) |
| Jamie | 8:56 (15 lb High-Hang x15, Pike) |
| Keir | 13:32 Rx |
| Boone | 8:59 Rx |
| Seth | 6:13 (95 lb) |
| Smeth | 7:57 (95 lb, ROM) |
| Jack | 8:58 (105 lb, ROM) |
| Coy | 9:01 (65 lb, Pike) |
| Aurelia | 8:24 (35 lb, Pike, 300 M Run) |
| B-WOD | |
| Will | 4:13 (50 Squats, 500m Row) |
via CrossFit Invictus and CrossFit Football
Deadlift
1-1-1-1-1
then…
4th Quarter is Ours
5 Rounds
20 yard Bear Crawl
5 Deadlifts (75 to 80% of you 1 RM Deadlift)
10 Burpees
Do what you can, with what you have, where you are. -Theodore Roosevelt
| AM Results | |||||
| Deadlift | Metcon | ||||
| Rob | 225, 245, 265, 285, 295 | 10:37 225 lb | |||
| Michael K. | 305, 335, 345, 345, 350 | 13:53 260 lb | |||
| JJ | 255, 265, 275, 285, 300 | 14:09 225 lb 4 rds | |||
| Jennie | 125, 135, 140, 140, 140 | 10:52 105 lb | |||
| Blake | 385, 405, 415, 420F, 420 | 12:45 315 lb | |||
| Laura | 125, 135, 145, 150, 150 | 12:30 105 lb | |||
| Lauren | 75, 95, 105, 110, 110 | 12:24 85 lb | |||
| Ally | 75, 95, 105, 120, 135 | 12:38 105 lb | |||
| Paige | 75, 95, 105, 115, 125 | 12:10 95 lb | |||
| Kim | 125, 135, 145, 155, 150 | 12:38 105 lb | |||
| Kristen | 75, 95, 105, 110, 115 | 12:16 85 lb | |||
| Stephen | 295, 315, 325F, 315, 320F | 13:39 235 lb | |||
| PM Results | |||||
| Boone | 335, 345, 355, 355, 335 | 8:31 275 lb | |||
| Erika | Skill Work | 9:41 45 lb | |||
| Chris | Skill Work | 8:41 145 lb | |||
| Ryan | 275, 285, 295, 305, 325 | 7:27 245 lb | |||
| Daniel | 295, 305, 315, 325, 330 | 10:21 255 lb | |||
| Walker | 95, 105, 115, 125F, 120F | 7:21 80 lb | |||
| Stacey | 205, 215, 225, 225F, 215 | 7:31 165 lb | |||
| Fernie | Skill Work | 6:35 195 lb | |||
| Jack | 225, 275, 305, 335F, X | 7:51 225 lb | |||
| Megan | 145, 155, 165, 175, 190 | 10:32 135 lb | |||
| Sherman | 295, 305, 315, 345, 345 | 10:02 260 lb | |||
| Aurelia | 95, 115, 135, 145, 155 | 11:33 120 lb | |||
| Smeth | 295, 305, 315, 325, 325 | 7:46 240 lb | |||
| Sheena | 95, 115, 135, 145, 145 | 8:43 110 lb | |||
| Kristin | 145, 155, 165, 175, 190 | 9:53 135 lb | |||
| Keir | 390, 410, 430, X, X | 8:03 315 lb |
3 Rounds
7 Split Jerks (115 lbs, 85 lbs)*
30 Abmat Sit-ups
200 M Run
*Per leg
Face your deficiencies and acknowledge them; but do not let them master you. -Helen Keller
| AM Results | |||
| Megan C. | 8:57 (35 lb) | ||
| Laura | 9:27 (40 lb) | ||
| Jennie | 8:31 (40 lb) | ||
| Walker | 8:55 (25 lb) | ||
| Blake | 9:41 (95 lb) | ||
| Lyzz | 9:12 (45 lb) | ||
| Tara | 9:35 (15 lb Behind the neck) | ||
| Kim | 1 RD Completed | ||
| PM Results | |||
| Mel | 8:41 (55 lb) | ||
| Sheena | 10:58 (35 lb) | ||
| Tristy | 8:43 (75 lb) | ||
| Ryan | 8:49 (95 lb) | ||
| Stephen | 11:11 (65 lb Behind the neck) | ||
| Erica | 9:31 (14 Presses 25 lb) | ||
| Keir | 9:13 Rx | ||
| Stacey | 8:12 Rx | ||
| Betsy | 8:33 (60 lb) | ||
| Michael R. | 12:15 (95 lb) | ||
| Smeth | 10:10 (95 lb) | ||
| Megan T. | 9:34 (25 lb) | ||
| Lauren | 10:02 (25 lb) | ||
| Ally | 9:56 (25 lb) | ||
| Aurelia | 11:58 (15 lb) | ||
| Boone | 7:21 Rx | ||
| BWOD | |||
| Matt | 3:52 (50 WB, 400 M Ball Run 15 lb) | ||
| Ryan | 4:32 (50 WB, 400 M Ball Run 15 lb) | ||
| Will | 5:20 (40 WB, 400 M Ball Run 10 lb | ||
| Fernie | 3:34 (50 WB 15 lb, 500 M Row) | ||
| Chris | 3:51 (40 WB 10 lb, 500 M Row) |
I hope everyone had a great Independence Day!
REST
I’m against picketing, but I don’t know how to show it. –Mitch Hedberg
15 Dumbell Snatches (55 lbs, 35 lbs)
15 Box Jump Burpees (24″, 20″)
15 Pull-ups
100 M Run
12 Dumbell Snatches (55 lbs, 35 lbs)
12 Box Jump Burpees (24″, 20″)
12 Pull-ups
200 M Run
9 Dumbell Snatches (55 lbs, 35 lbs)
9 Box Jump Burpees (24″, 20″)
9 Pull-ups
400 M run
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. –John F. Kennedy
Post Workout Meal: Low Carb and High Carb
*Holiday Hours- No Class Tomorrow
| AM Results | |||
| Jennie | 18:40 (20 lb, Blue band) | ||
| Walker | 14:28 (10 lb) | ||
| Stephen | 13:57 (20 lb) | ||
| Michael B. | 12:00 (35 lb) | ||
| Lauren | 14:08 (10 lb, Jump) | ||
| Daniel | 12:22 (35 lb) | ||
| Laura | 13:34 (10 lb, 12″, Jump) | ||
| BWOD: 40 10 lb Wall Balls, 500 M Row | |||
| Jamie | 4:45 | ||
Clean and Jerk
1-1-1-1-1
Cowards die many times before their deaths; the valiant never taste of death but once.
-William Shakespeare
*Important dates in July:
July 4th: America’s Birthday and the day Will Smith saved us all from aliens. CFA shall be closed.
July 22nd @ 7:30 PM: the 3rd installment of the Circle of Awesomeness Nutrition Seminar
July 25th (in the AM): Free Workout in the Park
July 25th (in the PM): First Annual CrossFit Austin PubRun
Get yo game faces on people. More details in the coming days.
Legit.
| AM Results | ||
| Michelle | 60, 65F, 60, 60, 65 | |
| Megan | 55, 60, 60, 65, 65 | |
| Jennie | 55, 55, 65, 65, 65 | |
| Kristin | 75, 80, 80, 85, 90 | (Clean) |
| Ally | Skill Work | |
| Lauren | Skill Work | |
| Ryan | 140, 150, 155, 165, 175 | |
| Daniel | 135, 135, 135, 135, 135 | |
| Rob | 105, 115, 125, 135, 145F | |
| Paige | 65, 75, 75, 80, 85 | (High-Hang Clean) |
| PM Results | ||
| Tristy | 95, 105, 115, 120, 125 | |
| Stacey | 95, 105, 115, 120, 125F | |
| Seth | 105, 115, 125, 145, 155 | |
| Blake | 135, 145, 155F, 155, 175 | |
| Michael R. | 105, 115, 135, 155F, 155 | |
| Smeth | 105, 115, 135, 145, 155F | |
| Mel | 65, 70, 80F, 80, 90 | |
| Betsy | 65, 70, 80, 90, 100 | |
| Coy | 65, 70, 80, 90, 100 | |
| Dave | 95, 105, 115, 125, ? | |
| JJ | Skill Work | |
| Jack | 75, 115, 135, 155, 175 | |
| Ashley | 45, 55, 65, 55, 55 | |
| Aurelia | 35, 40, 45, 45, 45 | |
| Sheena | 45, 55, 65, 75, 80F |