Announcements: -Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slothere **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
We are now offering Free Saturday Workouts once a month at 11 AM at our facility on S. Congress. The focus of these sessions will be fundamental movements, mobility, and an introductory workout for those interested in trying CrossFit. They are open to current, and prospective members. For current members they will not count against your monthly allotment of class sessions, and for prospective members they are 100% free. Mark your calendars if you’ve been waiting to try CrossFit: Saturday, September 18th is your chance!Get more info and sign up here.
2 Rounds
10 Push Presses (95 lbs, 65 lbs)
200 M Run
15 Lateral Jump Burpees
Hill Sprint
*Post time to comments
Achievement of your happiness is the only moral purpose of your life, and that happiness, not pain or mindless self-indulgence, is the proof of your moral integrity, since it is the proof and the result of your loyalty to the achievement of your values. -Ayn Rand
Announcements: -Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slothere **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
Announcements: -Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slothere **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slothere **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! –Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com ortristy@crossfitaustin.com
**Today’s CC, and Team Workout will start one hour earlier than normal**
Today’s Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open
Weekly Buy In/Cash Out :90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed, add weight as needed)
**Tommorow’s CC, and Team Workout will start one hour earlier than normal**
Saturday Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open
Weekly Buy In/Cash Out :90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)
3 Sets
10 Step-ups/leg
:30 Rest
10-12 Powell Raises (3010) *Post step-up, and Powell raise weights to comments
then…
800 M Sprint
3-5 minutes rest
400 M Sprint
2-4 minutes rest
200 M Sprint
1-2 minutes rest
100 M Sprint
50 M Sprint
*times recorded
We fear the thing we want the most. -Robert Anthony
Announcements: –OlyAthlete Open this Saturday August 28th -Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com –Fight Gone Bad, Sept. 25th...sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com ortristy@crossfitaustin.com
Come cheer Blake and Sleeves on this weekend @ The OlyAthlete Open 12-5 PM
If you google “power balls” you will find a ton of recipes. Here’s an easy adaptation:
1/2 c unsalted sunflower seeds
1/2 c something “dry” (recipe typically calls for oats – instead i used a mixture of almond meal and protein powder. Could also use flax meal, almond flour, etc)
3/4 c dried dates
1/4 c honey (or agave)
1/4 c nut butter
1/4 c sesame seeds
In a food processor, combine sunflower seeds and dry ingredient. Then add the dates and process. Next add the honey and nut butter and process until the mixture forms a dough-like consistency (it may begin to ball up/jam up on you in the processor). Scoop the dough into 1 tablespoon size balls and roll in sesame seeds. Store in fridge (or even freezer – yum).
Feel free to go crazy – the proportions above are just to get you started, feel free to experiment with the flavor and consistency you prefer. Use dried apricots or other fruit in place of dates. I threw in flax seeds and some walnuts I had on hand. Roll in nuts or coconut flakes instead of seasame seeds (you can also press into a pan or onto wax paper to cut into bars, but these babies are pretty sticky so i recommend rolling them in something). Add cinnamon, or cocoa. Or bacon. You get the idea.
PS. While these can be adapted to be paleo, make no mistake that these balls pack quite the sugar punch. Not really recommended for those trying to lean out…at least, don’t eat half the batch in one sitting. (<– I of course have no experience with this, I have just *heard that it can happen)
Announcements:
–HAPPY HOUR TONIGHT, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people! -Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com –OlyAthlete Open Saturday August 28thClick here for more info! -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
Location, date & time for the 5th Annual Fight Gone Bad Fundraiser are set! Fight Gone Bad is an athletic event dedicated to raising funds and awareness for the Prostate Cancer Foundation & The Wounded Warrior Project. This year CrossFit Central, CrossFit Westlake, Fit and Fearless CrossFit, CrossFit Austin, CrossFit Texas & CrossFit Round Rock are all teaming up to take on Fight Gone Bad as an Austin wide Community event!
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.
Fight Gone Bad V opens its arms and benefits four distinct charities this year:
LiveStrong, Wounded Warrior Project, the CrossFit Foundation and Operation Phoenix.
Fight Gone Bad V takes place on Saturday, September 25, 2010. The event will take place between 8am – the afternoon.
The event format is the Fight Gone Bad CrossFit format:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Awards are given on Individual, National, and Regional levels:
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.
There are two divisions eligible for awards on the National and Regional levels:
-Affiliates with 25 or less Team Members.
-Affiliates with 26 or more Team Members.
National: The highest fundraising Affiliate in each division will receive a $5000 Rogue Fitness package and a Concept 2 rower.
Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.
To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate by Wednesday, September 22, 2010. (email wes@crossfitaustin.com) 2. Register at http://fgb5.org by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards that were collected on your own must be turned in with documentation to Wes
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.
The four divisions are:
1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
Remember that you can ask your friends, family, workplace, school, businesses or fellow members to sponsor you for this event. They can donate a lump sum for donation or sponsor you a certain amount per point you make.
Last year the Austin community was able to raise over $33,000 for the Prostate Cancer Foundation & The Wounded Warrior Project and had over 100 people take on the Fight Gone Bad workout. This year we will raise the bar with this stellar community event!
Fight Gone Bad V Details:
Where: Westlake High School
When: Saturday, September 25th 2010
8.00am – 11.00AM
Sign up here to register. Remember to select team CrossFit Austin when registering. Each participant must raise (or donate themselves) $50 by September 21st to participate.
