Egg Cupcakes Togo

(they are easy to make at the beginning of the week and pop in the microwave in the mornings-if time is an issue, this is a good solution!) (feel free to substitute veggies you prefer)

  • 10-12 eggs
  • 6-8 slices of cooked bacon, crumbled
  • 2 zucchinni/squash, grated
  • 1 red onion, grated
  • 1/4 cup sun dried tomato, diced
  • Salt and pepper, garlic salt

Preheat the oven to 350 degrees.  Grease your muffin cups (the silicone type works best for me).  Using a box grater, grate the zuchinni and red onion (both of which came out of my CSA box this week!).  Whisk your eggs till blended and then add the grated veggies, bacon, and sun dried tomato. Season to your liking.  Using a measuring cup, scoop about 1/4 cup of the egg mixture into each prepared muffin cup.  Bake for 20-25 minutes, or until egg is set in middle. This batch made 18 Egg Cupcakes.  You can vary the ingredients to match what you have on hand…diced ham, ground beef, chicken sausage.

WOD 8/7

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

800M Run
3 Rounds
5 HSPU
10 OVHD Squats (95lbs, 65lbs)
20 Double Unders
800M Run

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Team workout day rockin roll!

Results
Winner & Jables 20:49
Darlene & G 20:06
Alex & John 18:47
Jenn & Peter 16:52
Boone & Keir 13:53 Rx

WOD 8/6

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Stick Jumps
Air Squats

Either move or be moved.-Ezra Pound

Great article today: I (still) remember running

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Last call for INOV8 shoes, post shoes sizes to comments (even if you already have) I’ll make the order next weeks

Congrats on getting hitched Rene, and Claire!

AM Results
Jerry 7:55
Alex 9:57
L.G. 11:25 (KR)
Cat 6:31 (KR, 12″)
Liz 8:10 (KR, 12″)
Sarah 8:14 (KR)

WOD 8/5

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

Make up/Skill Day/Squat Day

No Squat day today (I bet no one thought that would ever come out of my mouth), we reconvene with squat programs next week.

Make-up
Monday: Conditioning
Tuesday: More Conditioning
Wednesday: Conditioning again, disgusting

Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. -John Wooden

A little motivation from CFA’s very own Chad Vaughn

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

AM Results
Andrew 87, 47, 320 (S), 89
David 103, 43, 199 (S), 80
Amber 94, 54, 204 (S), 58
Tow Matt 81, 51, 77, 87 Rx
Heath 3 (20 lb, K)
PM Results
Aaron 4 (15lbs, K)
Patrick 5 Rx
Chris 26:28 (Jump)
Mark 30:21 (20″, Jump)
Sherman 4 (15lbs)
Schittone 5 (10lbs)
Julie 4 (6lbs, K)
Winner 92,54,248 (S), 43
L.V. ?, 48, 160 (S), 42
Jordan 78, 50, 50, 36
Cari 23:46 (Jump)

WOD 7/30

Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank

Clean Skill Work
Jerk Skill Work

then…

4 Rounds
Push ups :15 on :45 off
Swings :30 on :30 off
Unbroken wall balls :45 on :15 off
Split squats 1:00 on 1:00 off (switch legs at :30)

To fear love is to fear life, and those who fear life are already three parts dead.-Bertrand Russell

Look to Move

Announcements:
– Save your spot for the Mohican Warrior Challenge round 1, Tomorrow July 31st!
Free Workout! Tomorrow @ 11 AM!
– Ladies Night Monday Night @ Liz Yankiver’s house: 3109 Jeanne Marie Ct. Austin 78745
– August 7th POSE clinic with Boone postponed, new time TBA

AM Results  
Mike 90,77,68,68
Alex 80,67,67,69
Nick 104,93,91,90
Kirk 88,85,76,72
Tina 37,75,93,91
Chaz Skill
Melicious 79,77,77,81
Greg 70,62,54,54
Kyle 55,60,66,54

WOD 7/24

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

20:00 to find 1 RM on Snatch (score=average weight for all team members)
3:00 Rest
10:00 to find max double-unders (score=average for all team members)
2:00 Rest
5:00 to find total push-ups (score=team total of push-ups)
1:00 Rest
2:30 of Yo-Yos (score=team average of total yards. 1 Yo-Yo=40 total yards)
*Total score recorded

Workday today after the Team WOD! We’re painting the wall! BBQ and drinks during/after!

Results
Snatchasaurus Rex
Blake, Cody, Alex J., Walker , Aubrey, & Jordan 962
Bluerossti
Darlene, Jamie, Nugget, Fro, Sherman, & Alex G. 1062

Snatch PRs!

WOD 7/23

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

10 Sets
1 Power Clean+1 Jerk+1 Step-up/Leg (Try to add weight each set)
:30 Rest
2 Ext Rot/Arm (3010) (Start with Powell Raise weight from Wednesday)
:30 Rest

then…

10 Min AMRAP
8 Knees to Elbows
100M Sprint
8 Jump Lunges (total)
200M Sprint

Tough times never last, but tough people do. -Robert H. Schuller

Pain the great limiting factor

Announcements:
– CFA gym workday this Saturday
– Save your spot for the Mohican Warrior Challenge round 1, July 31st!
Free Workout, July 31st @ 11 AM!

Captions?

AM Results
Chaz 5 Rx
Nick 6 Rx
Alex 4 ROM
LG 3 KR
Fro 5 Rx
Melicious 4 ROM
Stephen MOD
Trey 5 Rx
Cari 4 ROM
Liz 3 KR
Stacey 6 Rx
Noon
Sleeves 5 Rx
Walker 4 Rx
Ryan 4 Rx
Greg 4 (KR)

WOD 7/22

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Make up/Skill/Squat Day
Monday: Dips, and Dumbells
Tuesday: So fresh, and so cleans
Wednesday: Gassers anyone?

Skill Themes:
L-Sits
Overhead Squats
Back Squat

You decide what it is you want to accomplish and then you lay out your plans to get there, and then you just do it. It’s pretty straightforward. -Nancy Ditz

PaNu takes down statins, again

Announcements:
– CFA gym workday this Saturday
– Save your spot for the Mohican Warrior Challenge round 1, July 31st!
Free Workout, July 31st @ 11 AM!

AM Results
Carissa 60 lb Cluster Skills
Jerry 135 lb BS Skills
Andrew Gassers
David Gassers
Chaz Gassers
Nick 185 lb BS Skills
Karen 55 lb BS Skills
Trey 8:31 (35 lb) 7/19
Tow Matt 10:27 (95 lb) 7/20
PM Results
Betsy 9:28 (20lb, Neg) 7/19
Sleeves Squat Skills
Chris 11:19 (95lbs) 7/20
“G” 13:16 Gassers
Patrick 10:39 (135lbs) 7/20
Blake 11:22 (175lbs) 7/20
Skipper 9:39 (20lb, Neg) 7/19
Mark 11:30 (15lbs, Neg) 7/19
L.V. 9:06 (20lbs, Neg) 7/19
Michael

10:27 (115lb) 7/20

Alex 9:54 (35lbs, Neg) 7/19
Jordan 14:01 Gassers
On Ramp
Kathleen 6:23
Juan & Jessica 9:07
Sarah & Jennifer 9:53
Mel & Heath 12:31

WOD 7/21

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

3 Sets
8 Powell Raises (3010)
:30 Rest
:30 AMRAP Abmat Sit-ups
:30 Rest
8 Russian Swings (Heavy)
2:00 Rest
*post weights and sit-ups to comments

then…

6 Rounds
50 Yard Sprints (walk back)
1 Gasser
:90 Rest

Whatever satisfies the soul is truth. -Walt Whitman

Chicken Labels

Announcements:
– CFA gym workday this Saturday
– Save your spot for the Mohican Warrior Challenge round 1, July 31st!
Free Workout, July 31st @ 11 AM!

Thoughts?

Happy Birthday to Boone!!

AM Results
Michael 13:34
Melicious 13:45
Ray 13:35
Amber 13:47
Stephen 13:33
Rob 13:30
Charlie 13:27
TOW Matt 13:39
Noon
Angie 13:42
Sherman 13:51
Sleeves 13:49
PM Results
Ryan 14:02
Betsy 14:06
Patrick 14:01
Chris 14:38
Mark 15:00
Darlene 14:38
Winner 14:44
Blake 14:37
Megan 14:46
Nick 14:38
Skipper 14:39
Carissa 14:40
Jerry 14:40
Karen 14:49
Aubrey 14:39
Julie 14:42
Ashlie 14:36
LV 14:35
Boone 14:34
On Ramp
Jenn 4:41
Sarah 4:37
Heath 4:36
Kat 4:42
Juan 4:34
Melissa 5:07

WOD 7/17

Weekly Buy In/Cash Out
Snatch Pull-unders 3×10
Hollow Rocks 3x:45

Powell Raises (3010) 3×12
Ext. Rot. (3010) 3×12

then…

5 Rounds
:30 Lunges
:30 Thrusters (95lbs, 65lbs)
:30 Lateral Barbell Hops (over & back=1)
:30 Push-ups
Rest 1:00

Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work. -Vince Lombardi

Announcements:
-The CrossFit Games finals will be live streamed online all weekend, check it out here

Results

Team 1

936
TOW Matt
Darlene
Alex
Anthony
Team 2 958
Trey
LV
Ryan
Jordan