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A1. Strict Chest to Bar Chin-ups x2-4×7 @ 30×2  rest :30
A2. Max height box jumps x7 rest :30
A3. Strict toes to bar x2-4×7  rest :90
B1. Heavy russian swings x3-5×5  rest :30
B2. Partner GH Raise x3-5×5  rest :30
B3. Half V-ups x5/side x5  rest 1:00
*Post notes to comments

Friendship is one mind in two bodies. -Mencius

Feel Happier by the end of the day
*Post thoughts to comments

Announcements:
– TONIGHT is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colle Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

“Fran”
21-15-9
Thrusters (95lbs, 65lbs)
Pull-ups

The human race has one really effective weapon, and that is laughter. -Mark Twain

Work and being sedentary
*Post thoughts to comments

Announcements:
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colle Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

We also want to congratulate Nugget on an outstanding performances this weekend!
He took home 15th and endured even more of a beating than the rest of us.

Make up/Skill Day

A. Press x3x4 @85-90%  rest 1:00
B. Squats x3x5 @85-90% rest 3:00
C. DL x3x3 @85%  rest 3:00

The dust has settled and hands are healing, but the excitement of this weekend hasn’t even begun to wear off. As I reflect on this weekend, one thought continues to sear into my mind.  We have an amazing team. A team that goes miles beyond the traditional confines used to define the term.  We have an unstoppable team of people that relentlessly pick one another up when things are tough. A team that celebrates louder and prouder in friends’ successes over their own.  A team that supports one another no matter the cost.

Words can’t describe the love I felt from the CrossFit Austin family this weekend.  The picture below does all the talking for me.

Wes

The true MVP’s of the weekend!
Our amazing CFA Family who weathered the blistering heat and pushed everyone past their limits!
#Paintitpink

A.
5 Rounds
:90 Row AFAP 
3:00 Active Rest
*During rest, do 6-8 Ring Rows as horizontal as possible and 6-8 V-ups
*Avg. meters recorded

B.
4 Rounds
:60 Airdyne Sprint AFAP
3:00 Active Rest
*During rest, do 6-8 Toes to Bar
*Avg. calories recorded

Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air. -John Quincy Adams

Sleep Plan
*Post thoughts to comments

Announcements:
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

CONGRATS to Team CFA for taking 7th Place in the South Central Regional CrossFit Competiton!!!  Each athlete put for more heart and soul than ever could have been asked!!  We are so proud of each of you…Nick, Wes, Shane, Stacey, Betsy and Leigh (not pictured: Sleeves & Carissa)!!!  You kicked butt!!!

Team WOD
250 Pull-ups
250 KB Swings (24K, 16K)
250 Double Unders
250 OVHD Squats (95lbs, 65lbs)
*Teams of 4-6

Announcements:
– Murph Day pictures have been posted here!
– Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

Good Luck to all the CrossFit Austin Regional competitors today and all weekend. Stay updated on the results by following @crossfitaustin, and @coachwesk on twitter and/or Facebook.

Aerobic Power Training

5 Rounds
800 M Run
8 Ring Dips
8 Barbell Step-ups (95lbs, 65lbs)
8 Toes to Bar
*Times Recorded

Somebody may beat me, but they are going to have to bleed to do it.  -Steve Prefontaine

Effective Practice
*Post thoughts to comments

Announcements:
-Murph Day pictures have been posted here!
-Free YOGA at CFA!  Sundays at 4:00pm, Colleen will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary!  Go here to donate and participate, and reserve your time slot here!

1A. 20 Minutes on the Minute
1-3 Handstand Push-ups (Hardest scale possible)
3-5 Russian Swings (32K, 24K)
*Total reps recorded

then…

B1. DB Push Press x5x5 rest :90
B2. DB RDL’s x5x5 rest :90
*Post DB weight to comments

Yet, taught by time, my heart has learned to glow for other’s good, and melt at other’s woe. -Homer

Top 10
*Post your top ten to the comments

Announcements:
-Murph Day pictures have been posted here!
-Free YOGA at CFA!  Sundays at 4:00pm, Colleen will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

Snatch
2-2-2
*Post best 2 reps to comments

then…

4 Rounds
10 Front Squats (135lbs, 95lbs)
10 Kip Pull-ups
200 M Run
*Time recorded

Yet, taught by time, my heart has learned to glow for other’s good, and melt at other’s woe. -Homer

Rules for the barbell
*Post thoughts to comments

Announcements:
– Murph Day pictures have been posted here!
– Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

Make-up/Skill Day

A1. Press x5x3 @ 80-85%  rest 1:00
A2. DB Step-ups x5/leg x3  rest 1:00
B.    Squats x5x4 @ 80-85%  rest 3:00
C.    DL x3x3 @ 75-85%  rest 3:00
*3-5 Strict Pull-ups in between squats reps

It usually takes me more than three weeks to prepare a good impromptu speech. -Mark Twain

How to wake up and feel alert
*Post thoughts to comments

Announcements:
-Murph Day pictures have been posted here!
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary!  Go here to donate and participate!

Congrats to Tow Matt and Amber on a beautiful baby boy, Maxwell Douglas Terry, born June 10, 2011 at 8 lbs 1 oz 21 inches!

3 Rounds
6:00 AMRAP
250 M Row5 Hip Power Snatches
10 Barbell Lunges
15 Deadlifts
3:00 Rest
M: 95lbs, W: 65lbs
*Completed rounds recorded
Indecision and delays are the parents of failure. -George Canning

Control
*Post thoughts to comments

Announcements:
-Murph Day pictures have been posted here!
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

Wes and Colleen are teaming up to create one Cancer Butt Kicking WOD for the July 2nd Event!