July 2010

WOD 7/6

Weekly Buy In/ Cash out
12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts

2 Sets
12-15 DB Split Squats per leg
:90 Rest
Hollow Rocks :45 (Fraction as needed)
:60 Rest
*Post weights, and reps per to comments

then…

“The Chief”
5 Rounds
AMRAP in 3:00:
3 Power Cleans (135 lb, 95 lb)
6 Push-ups
9 Squats
Rest 1:00

Discipline is the soul of an army. It makes small numbers formidable; procures success to the weak, and esteem to all. -George Washington

More debunking of the low fat myth

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AM Results  
Ryan 9 (75lb)
Ray 18 (95lb)
Nick 20 Rx
Chaz 14 (115lb)
Walker 15 (65lb)
Boone 20 Rx
John 15 (95lb)
Kristin MOD
Trey 15 (95lb)
Rob 15 Rx
Liz 12 (65lb)
On Ramp  
Maggie 7:30
David 5:19
Eddie 5:24
Andrew 4:23
PM Results  
Dave 18 (115lb)
Stacey 20 (95lb)
Betsy 14 (83lb)
Patrick 16 (115lb)
Claire 11 (55lb)
“G” 15 (65lb)
Cat 16 (65lb)
Blake 17 Rx
Shanan DFN
Aaron 12 (65lb)
Jess 15 (65lb)
Fro 16 Rx
Carissa 16 (50lb)
Karen 11 (25lb)
Michael 15 (95lb)
Sleeves 17 (115lb)
   
   
in Workout of the Day 269 comments

WOD 7/5

5 Sets
3 Positions Snatch Grip Deadlifts
AMRAP Handstand Push-ups

then…

5 Rounds
:30 Flutter Kicks
:30 Stick Jumps
:30 Rest

I am certain there is too much certainty in the world. -Michael Crichton

Today Class Schedule:
– 10:30 AM Sports Performance Class
– 11:30 AM Team Workout
– Ladies night will be held @ Tristy’s house tonight, 7:30 PM (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**

Pink Ladies ready for action!

Results
1 2 3 4 5
Cody 39 40 42 34 39
Liz 27 24 27 24 26
Carissa 36 36 30 28 31
Jables 39 30 36 36 37
Anthony 26 26 21 18 21
Becky 26 29 26 26 30
On Ramp
David 10:42
Andrew 11:05
Maggie 11:07
Eddie 11:42
Skipper 6:43
in Workout of the Day 281 comments

Murph Day 2010

CrossFit Austin, and CrossFt Dallas Central are proud to present:

“Murph”

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Over $1,250 Raised for the Naval Special WarFare Fund!

Special thanks to Windy City CrossFit

Lieutenant Michael Murphy’s Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

in Workout of the Day 277 comments

WOD 7/2

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

3 Sets
AMRAP Ring Dips
Rest 2:00

then…

3 Rounds
400 M Run
15 Swings (24K, 16K)
10 DB Push Presses (55 lb, 35 lb)

Dream no small dreams for they have no power to move the hearts of men. -Johann Wolfgang von Goethe

Some 4th of July Paleo suggestions from the newest member of the 6:30 AM Crew

Announcements:
– 2nd Annual Murph Day tomorrow! Sign up for your time slot HERE, just a few spots left at 11 AM!
-If people would like to do Murph in teams this is also an option,  just make sure every team member signs up for the same timeslot!
-Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**

Monday July 5th Class Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout

Murph Day 2009

AM Results
Dips Time
Nick 20 10:57 Rx
Darlene Holds 10:00 (20lbs)
Ali 6 11:11 (35lbs, 16K)
Fro 8 10:58 (35lb)
Greg Neg 11:28 (30lb, 16K)
TOW Matt 7 9:10 (35lb, 16K)
John 9 9:41 (35 lb, 16K)









in Workout of the Day 241 comments

WOD 7/1

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

We’re going to try something new….

Make up/Skill Day

Choose from the following days Workouts:
CrossFit Total
Monday: Double Under, Burpee Unbroken Bonanza
Tuesday: Rainy Snatches, and Hill Sprints
Wednesday: Squeeky Cleans

or…

Skill Themes:
Clean and Jerks
Kipping Pull-ups
Mobility Work

A man begins cutting his wisdom teeth the first time he bites off more than he can chew. -Herb Caen

3 Principles of goofing around

Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM,  9 AM, and 10 AM are all full! Sign up for  11 AM before its to late!
-If people would like to do Murph in teams this is also an optio,  just make sure every team member signs up for the same timeslot!
-Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**

Monday July 5th Class Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout

Dannng… lets make July just as good as June!

AM Results    
Eddie 103, 185, 205=493 CFT
Neal 15, 2+1 Rx 6/30
Walker 6, 4+4 (63 lb) 6/30
Tristy Neg, 6+5 Rx 6/30
Liz Neg, 4+3 (73 lb) 6/30
Arnie Neg, 4+3 (83 lb) 6/30
Hoss Neg, 5 (45 lb) 6/30
Tow Matt 22:14 (S) 6/28
PM Results    
Fro 135,240,295=670 CFT
Patrick 145,295,365=805 CFT
Betsy 18:10 (S) 6/28
“G” 20:24 (S) 6/28
Claire 9:59 (S) 6/28
Stacey 7, 8+6 Rx 6/30
Blake 10, 5+4 Rx 6/30
Shanan 3, 6+5 (75lbs) 6/30
Charlie 145,255,285=685 CFT
The Beast 78,143,153=374 CFT
Mark 105,145,165=415 CFT
Rob 135,295,385=815 CFT
Trey 73lb, 8:34 6/29
Carissa 45lb, skill 6/29
Alex 145,235,265=645 CFT
On Ramp    
Karen 6:50 (10:46)  
Ryan 5:07 (8:12)  
Kristin 6:03 (8:38)  
Megan 6:13 (8:44)  
Zoom 6:43 (9:12)  
Crash 7:14 (9:59)  
in Workout of the Day 225 comments