admin

Livestrong Fundraiser

Coming Saturday July 2, 2011…


Colleen: My story

Plain and simple cancer has affected my life in the last 9 years in a way that I think no family could ever anticipate or imagine. First, my 15 year old brother was diagnosed with a rare form of lymphoma on Dec. 12, 2002. He graduated from the University of Georgia in December 2010. My grandfather was diagnosed in 2003 with liver cancer and fought hard but from complications passed in October of 2004. In June of 2006, I was diagnosed with Ovarian cancer, early stage 1b and had a 6 month battle.  Now, my own father is fighting prostate cancer at home in Georgia. Like I said, it’s not a story one would ever imagine. The positive is we have seen many miracles, and my brother’s diagnosis started me down a new career path of combining sport with fundraising. I mentioned to Wes in an email that this June would be my 5 year cancer-versary. That’s a big milestone, and immediately as this CrossFit family is so supportive and great, Wes offered to do a WOD/event to commemorate that. You may know me as the girl that always has LIVESTRONG gear on when I work out, and yes I do work there but it has also become a way of life for me.

The Event

On July 2, I want to celebrate 5 years by doing a kick ass WOD with my CrossFit family. Any donation will get you into the WOD, simply go here http://run.livestrong.org/teamls2011/crossfitaustin to make a tax deductible donation to LIVESTRONG. With a $20 donation, you will get a LIVESTRONG shirt to sport as you take on the cancer kickin’ WOD. See you there!

CrossFit Austin is excited to host this event, and is looking forward to celebrating kicking cancer’s butt with Colleen!!  Mark your calendars, make your donations, and sign up for a time slot to participate in the WOD!

Announcement:  The supply of LIVESTRONG shirts is limited and there is no longer a guarantee that you will receive one with a $20 donation.  We apologize for the inconvenience.

in Announcements / Events / Workout of the Day 14 comments

WOD 6/11

Team Relay Races (4 Person Teams)

Event #1
Squats:
5 Rounds
5 Back Squats @ (185lbs, 135lbs)
*1 person works at a time, every teammate will finish with 25 squats a piece
Score=Time

Event #2
Run Relay:
10 Rounds
50 yards down 50 yards back
*1 person works at a time, every teammate will finish wiht 1000 yards a piece
*Score=Time

Event #3
Pull-ups:
100 Pull-ups
*1 person works at a time, team completes a total of 100 reps between 4 people
Score=Time

Placement in the 3 events equals final score

Announcements:
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– 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.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

in Workout of the Day 264 comments

WOD 6/10

Aerobic Power and Skill Training

5 Rounds
800 M Run
6 Handstand Push-ups (challenging version)
9 Russian Swings (heavier than normal)
12 Double Unders
Appx: :60 Rest
*High effort, push pace on the run
*Recovery and skill focus on the exercises
*Best avg. 800 split recorded, post weights & scales to comments

I want to put a ding in the universe. -Steve Jobs

Best Diets?
*Post thoughts to comments

Announcements:
-Free YOGA at CFA, Sundays at 4:00pm
– 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.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

AM Results
1 2 3 4 5
Matthew 3:20 3:22 3:24 3:28 3:10
Tow Matt 3:36 3:55 3:56 3:55 3:57
9am 4:21 4:21 4:32 4:38 4:36
Tall “D” 4:01 4:21 4:03 4:15 4:23
Darlene (row)3:24 3:24 3:25 3:27 3:30 3:27
MG Jenny (row) 4:06 4:03 4:11 4:07 4:03
Sam 3:24 3:46 4:01 4:14 4:02
Melody 4:27 4:58 5:13 5:01 5:40
Anthony 3:40 3:41 4:04 3:54 4:10
Rob 3:12 3:47 3:50 3:45 3:49
Coy 3:39 4:06 4:13 4:22 4:35
Zoom 3:36 4:25 4:35 4:22 4:18
“G” 3:38 4:00 4:06 4:06 3:51
Letty 3:36 4:25 4:49 4:39 4:12
Decoy 3:14 4:01 4:38 4:47 4:49
Kaz 3:02 3:14 3:13 3:18 3:20
Colleen 3:23 4:04 3:38 4:39 3:37
Crash 3:51 4:15 4:55 4:54 5:14
Tasha 3:38 3:58 4:12 4:35 4:27
Jables 3:35 3:58 4:08 4:07 4:04
Geno 3:30 4:58 5:36 5:47 5:24
Peter 4:00 4:24 4:46 5:45 DNF
Jesse 3:29 4:06 4:51 5:11 4:51
in Workout of the Day 259 comments

WOD 6/9

Strength Endurance Training

4 Sets
10 Pull-ups (work strict if you don’t have 3 yet)
2:00 Rest
10 Unbroken Thruster
2:00 Rest
*Record number of pull-ups achieved unbroken/sets, heaviest Thruster weight

The best is the enemy of the good. -Voltaire

9 Habits of  successful people
*Post thoughts to comments

Announcements:
-Another round of Olympic Lifting Classes starts TODAY with Chad Vaughn.  Sign up 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 to find out who the mystery Yogi is!
– 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.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

AM Results
Thruster Pull-up
Jessica S. 12 lb DB RR
Tow Matt 110 lb KPU
Stephen 110 lb KPU
MGJ 30 lb RR
Sanchez 75 lb Neg.
Heather 55 lb Neg.
Michael 115 lb Neg.
Anthony 90 lb Neg.
PM Results
“G” 60 Neg
Tasha 60 Neg
Coy 65 CU
Kristin 75 RR
Kristen 70 Neg
Nikki 67 Neg
Jables 75 Neg
Jon 150 KPU
Elena 45 Neg
Lance 75 Neg
Danny 115 KPU
Zayra 45 RR
Melody 35 RR
Lana 45 RR
Veronica 45 RR
Geno 115 KPU
Courtney 37 RR
Chrissy 45 RR
On Ramp
Yvonne 3′:44
Ty 6:31
Cheyenne 4:39
Mark 5:49
Yoon Sin 4:48
Jessica 5:33
in Workout of the Day 324 comments

Athlete of the Month: Catherine “Cat” Johnson

State your Name and/or Nickname please.
Catherine “Cat” Johnson

Words to live by?
“Never say Never” – Justin Bieber (via my daughter Reid)

What’s your favorite part of CrossFit?
The constant challenge to push yourself to the next level.  It doesn’t matter how good of shape you “think” you are in, a person can always be humbled by one of Wes’ killer WOD’s.  I never thought I would enjoy working out with others, but that has been one of the best parts of CFA.   Everyone supports each other.

What are your training goals?
700 lbs CrossFit Total by the end of the year.

Favorite sport or activity?
My favorite activity is being with my husband and kids. They make me a better person.

Recent adventure you’re planning?
I will be attending my 20-year high school reunion in July.

Blake and I just got back from taking the kids to Disney World.  Our kids think we are the S%^T

Tell us something we don’t know about you?
I once partied with Kip Winger of WINGER. I realize that about 70% of you have no idea who he is, but he sang some of the many musical gems of the 80’s.

Longhorns or Aggies?
I am a loyal fan of the Killer Horned Frogs of TEXAS CHRISTIAN UNIVERSITY. I’m a bit fanatic about my Horned Frogs, especially during football season.

If I had to pick, Aggies. I’m anti-longhorn.

The Johnson’s have a strangle hold on CrossFit Austin related pictures on our website? Give us some insight whats it take to take a great CrossFit Austin picture?
Having kids in the picture usually helps. In fact, we can contract the kids out for photos, for a nominal fee.

Leave the fine folks of CrossFit Austin with some parting words?
The harder you work, the harder it is to surrender.-Vince Lombardi

in Announcements / Athlete of the Month / Workout of the Day 302 comments

WOD 6/8

Alactic Anaerobic Endurence/Power Training

5 Rounds
:10 Dips/Ring Push-ups/Push-ups
:50 Rest
:10 Heavy Russian Swings
:50 Rest
:10 Russian Step-ups
:50 Rest
*Post notes to comments

then…

10 Hill Sprints (Sprint up walk down)
*Post notes to comments

then…

5 Rounds
8-10 Bar Touching Burpees AFAP
2:00 Rest
*Post average time and number

A precedent embalms a principle. -Benjamin Disraeli

Eat More Protein
*Post thoughts to comments

Announcements:
-Another round of Olympic Lifting Classes starts this week with Chad Vaughn.  Sign up 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 to find out who the mystery Yogi is!
– 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.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

AM Results
Erica :34

10
Beast :35 8
Big Shug 2:00 8
Mego :40 8
Chaz :21 9
MG Jenny :26 8 Sprawls
Matthew :24 10
Melicous :28 9
Kirk :23 10
Ray :17 8
Cody :23 10
Letty :28 8
Stephen :22 10
Sam :25 10
Noon
Peter ?
Rob :23 10
Senator :36 8
Ryan :30 10
Crash :35 8
Zoom :22 8
Natalie ?
Jesse :34 10
Stephanie :33 9
PM Results
Blake :24 10
Jon :22 10
Randy DNF
Julie :35 8
G :34 10
Jenny :32 10
Chrissy :31 8
Kaz :27 10
Ryan :30 8
Brown Fang :30 9
Debbie :32 7
Prince :26 8
Lana :38 10
Schittone :30 7
Danielle :31 10
Liz :24 8
On Ramp
Jessica 2 2/3
Mark 2 1/3
Yoon Sin 3 1/3
in Workout of the Day 280 comments

WOD 6/7

Make-up/Skill Day

Strength WOD
A1. Press x6x3 @ 70-75%  Rest 1:00
A2. Russian Step-ups x10/leg x3  Rest 1:00
B. Squats x5x3 @ 80-85%  Rest 3:00
C1. DL x3x3 @ 70-80%  Rest 1:00
C2. DB Snatch x6-8/arm x3  Rest 1:00

There is nothing so stable as change. -Bob Dylan

Active Recovery
*Post thoughts to comments

Announcements:
-Another round of Olympic Lifting Classes starts this week with Chad Vaughn.  Sign up 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 to find out who the mystery Yogi is!
– 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.

Sunrise on the Lake!

AM Results
Dana M
MG Jenny S
Tow Matt S
Anthony S
Colleen S
Andrew S
Cody S
Michael S
Amy S
Jenny S
Letty S
PM Results
Veronica S
Christy S
Kristie S
Darlene S
Fro S
Ryan S
Geno S
Liz S
Eric S
David S
Kavi Th 75?
G. S
Heather C. S
Jables M
Tasha S
Stephanie S
Blake Th
Leigh I
Stacey I
Betsy I
Nugget I
Wes I
in Workout of the Day 200 comments

WOD 6/6

A1. Lunges x10/leg x4  Rest :30
A2. Bent Over Rows x10x4  Rest :30
A3. Trap 3 Raises x8-10×4  Rest :30
B1. Double Under/Jump Rope Practice x:40×4  Rest :20
B2. row @50-60% (Perfect Strokes) :40×4  Rest :20
B3. Static Ring Holds :30 Top Position/:30 Bottom Position  Rest 1:00
*Post notes to comments, no scores recorded

Hide not your talents. They for use were made. What’s a sundial in the shade? -Benjamin Franklin

Save Money on groceries
*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.

Huge Huge Thanks to everyone who came out for the Navy Seal Memorial Challenge this weekend.
Final tally was $2,085 raised for the Navy Seal Foundation!
(Thanks to Andrew “9 AM” Minnick for today’s photo)

LakeFront Bootcamp
Aaron 5:45
Abbie 6:03
Emily 6:03
Aisling 6:25
Jillan 6:36
Stephanie 6:57
AM Results

Erica
Big Shug
Beast
Mego
Melicious
Nick
Chaz
9am
David
Anthony
Matthew
Ray
Ginger
in Workout of the Day 1,518 comments

WOD 6/4

“MURPH DAY 2011”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Lieutenant Michael P. Murphy “Murph”
May 7, 1976-June 28, 2005
Today we honor a hero!

in Workout of the Day 3 comments

WOD 6/3

10 Minutes Pose Running Practice
*Post notes to comments

then…

Clean Practice (end by working up to a heavy 2)
*Prettiest 2 Rep Clean recorded

Not For Time
3 Rounds
10 Perfect Ring Rows
15 Hollow Rocks
*Post notes to comments

Doubt whom you will, but never yourself. –Christian Bovee

Sleep boosts your game
*Post thoughts to comments

Announcements:
 -MEAT FEST is here again!  CrossFit Austin’s Men’s Day will take place this Sunday at Salt Lick in Driftwood at 1:00pm.  Sign up here to attend!
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Patty Cake Air Squats!!!

AM Results
Matthew 125
Chaz 155
Mego 65
Ray 165
Big Shug 45 (HPC)
9am 145
Kristen 55 (HC)
Chrissy 45 (HC)
Ginger 45 (HC)
Cat 108
Noon
Huston 65 (HC)
Emily 35 (HC)
Peter 125
Nikki 110
Jesse 105
in Workout of the Day 6 comments