Rest
No day is so bad it can’t be fixed with a nap. -Carrie Snow
Here’s a nice success story from the folks at CrossFit Lexington…
http://www.wkyt.com/home/headlines/35193654.html
7 Rounds:
200 M run
12 Flutter Kicks
12 Pushups
The journey is the reward. -Chinese Proverb
| Scott | 8:46 |
| Shane | 8:50 |
| Tristy | 11:20 (KPU) |
| Boone | 8:29 |
50 Squats
2 Handstand Push-ups
40 Squats
4 Handstand Push-ups
30 Squats
6 Handstand Push-ups
20 Squats
8 Handstand Push-ups
10 Squats
10 Handstand Push-ups
If you know the enemy and know yourself you need not fear the results of a hundred battles. –Sun Tzu
Max rounds in 10 minutes:
5 x Clean 75lb (45lb)
10 x Burpees
15 x Double-unders
“Thanksgiving, after all, is a word of action.” ~W.J. Cameron
| Tristy | 4 Rounds | Knee PU, 65lb(2)/45lb(2) |
| Marcos | 4 Rounds | Rx |
| Shane | 6 Rounds | Rx |
| Boone | 6 Rounds | Rx |
4 rounds
400 Meter Sprint
3 minutes rest in between each set
“Life is not lost by dying. Life is lost minute by minute, day be day, in all the thousand small, uncaring ways.” – Stephen Saint Vincent Benet
| 400m #1 | 400m #2 | 400m #3 | 400m #4 | |
| Marcos | 1:24 | 1:24 | 1:35 | 1:53 |
| Shane | 1:19 | 1:19 | 1:25 | 1:20 |
| Boone | 1:07 | 1:08 | 1:10 | 1:10 |
Pyramid to 10
Lunges
Sit-ups
“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.”– Ambrose Redman
AM Results:
Day #1 in the books.
| Shane | 9:53 | ||
| Wes | 9:42 | ||
| PM Results: | |||
| Tristy | 10:02 | ||
| Boone | 8:32 | ||
| Marcos | 14:16 | ||
| Emily | 13:00 | ||
3 rounds
400 M Run
20 KB Swings (1.5 pood)
15 OVHD Squats (65 lbs)
Do not wait to strike till the iron is hot, but make it hot by striking. -William Sprague
| AM Results: | |||||||||||||||||||||||||||
| Shane | 12:11 | Rx |
Nice hops Shane. |
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| PM Results: | |||||||||||||||||||||||||||
| Tristy | 11:10 | (PVC, 20 lb) | |||||||||||||||||||||||||
| Marcos | 11:49 | (45 lb/PVC) | |||||||||||||||||||||||||
| Wes | 9:54 | Rx | |||||||||||||||||||||||||
We will be open Monday through Wednesday of this week. The rest of November it is free for anyone to come to our new location (8708 S. Congress Ste. A-180) and try CrossFit.
Thanksgiving Week Hours:
Monday 11/24 6:30 AM to 10 AM, 4:30 PM – 8:30 PM
Tuesday 11/25 6:30 AM to 10 AM, 4:30 PM – 8:30 PM
Wednesday 11/26 6:30 AM to 10 AM
Hope to see everyone at the new facility!
CrossFit Austin would like to invite you to our grand opening on December 6th, 2008. The festivities will include free BBQ, drinks (beer, water, soda, etc.), and plenty of other fun. We will be holding a WOD (workout-of-the-day) competition for all you CrossFitters. All the proceeds of this event will be donated to the Brittany Tuck Memorial Scholarship Fund.
For more information, to register for the competition, or make a donation CLICK HERE.
Come out and help us celebrate this exciting step for CrossFit Austin, and support a worthy cause!
Rest
Thanks to Adrian from CrossFit Houston for joining us yesterday, and great job by everyone!
We spent all day yesterday getting the floor put down, and lifting platforms are on the docket for today. Check back in later for our complete Thanksgiving week hours. In the mean time, take a look at one of the reason why our program works HERE.