Rest Day
Announcements:
-Our lost and found box will be emptied on Sunday, October 10th! Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th. We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106. See you all there!
–Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM
Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)
Competition 1
Max seconds of a Handstand Hold
+
Max second of a Static Hang w/ Chin over the bar
*All teammates work at the same time
*Score= Total accumulated seconds/team
Competition 2:
Max Lunge steps in 5 Minutes (hands on ears)
*One teammate works at a time
*Score= total Lunge steps
Competition 3:
AMRAP in 20 Minutes
2 Power Cleans (135 lb, 95 lb)
50 M Sprint
*One teammate works at a time
*Score=Total completed rounds
Lowest score wins, final score decided by combining placements in each competition.
Nothing happens unless first we dream. -Carl Sandburg
Announcements:
-Our lost and found box will be emptied on Sunday, October 10th! Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th. We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106. See you all there!
–Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM
| Teams | Comp 1 | Comp 2 | Comp 3 | Total |
| Winner & “G” | 215 | 198 | 39 | 452 |
| Walker & Erik | 315 | 169 | 43 | 527 |
| Alex & Kirk | 251 | 174 | 40 | 465 |
| Stephanie, Kristin & Anthony | 293 | 183 | 36 | 512 |
| Christy & L.G. | 283 | 162 | 39 | 484 |
Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)
3 Sets
RDL 6-8 @ 4111 tempo
Rest :30
Handstand Hold/Push up for :30 (51X1 Push-up tempo, only do PU if you can maintain control all the way to the bottom) Rest :90
then…
5 Rounds
20 Flutter Kicks
10/Arm Unbroken Single Arm Push Press
20 Abmat Sit-ups
10/ Arm Unbroken DB Power Snatches
M:35 lb, W:20 lb
You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, nonapologetically – to say ‘no’ to other things. And the way to do that is by having a bigger ‘yes’ burning inside. The enemy of the ‘best’ is often the ‘good. – Stephen Covey
Announcements:
-Our lost and found box will be emptied on Sunday, October 10th! Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th. We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106. See you all there!
–Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM
Great work from everyone last week @ FGB!
| AM Results | |
| C.C. | 11:04 (MOD) |
| Cat | 12:27 Rx |
| Juan Carlos | 12:05 (30lbs) |
| Noon | |
| Betsy | 12:08 Rx |
| Ryan | 13:55 Rx |
Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)
Make-up Day:
Pushing Down on the Gas
Walking around the farm
Relatively slower and absolutely steady wins the race
No squat day today. If you’d like to work strength, hit all the skill session from this week.
The shortest answer is doing the thing. -Ernest Hemingway
Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM
| AM Results | ||||
| Andrew | :09 Hold | 7 | 6 | 20# |
| David | 2 (K,S) | |||
| Ray | 14 Chin-up | 8 | 8 | 35# |
| PM Results | ||||
| Patrick | 7 Dips | 20:27 (55#) | ||
| Stefan | 5 Chin-ups | 8R | 7L | 20# |
| John | 13 Chin-ups | 8R | 6L | |
| Kristin | :35 Hold | 19:16 (20#) | ||
| Mark | Skills | |||
| Christy | 8 Pullups | 19:46 (15#) | ||
| Cara | :20 hold | 8 | 8 | 15# |
| Skipper | :40 hold | 8 | 8 | 35# |
| Melly | :20 hold | 8 | 8 | 15# |
| Alex | 3 (S) | |||
| L.G. | 2 (Knee, S) | |||
| Kavi | 23:10 | |||
| Jennifer | 22:03 | |||
1 Set
8 RM/side Split Squats @ 3010
rest 3:00
AMRAP Chin-ups or Static Hang or Ring Rows @ 3010
*Split Squats and Chins recorded
then…
2 Sets
Powell Raises 8-12 @ 3010
Rest :45
Muscle Snatches 8-12 @ 3032
Rest :45
Trap 3 Exercise 8-12 @ 3010
Rest :45
then…
7 Rounds
:30 Single Jumps
:30 Leg Russian Lunges
200 M Run
15 Unbroken Box Jumps AFAP
*no time or score recorded
Empty pockets never hold anyone back. Only empty heads and empty hearts can do that. -Norman Vincent Peale
Announcements:
-Ladies Night is coming up again this Monday, October 4th. We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106. See you all there!
| AM Results | |||
| Right | Left | ||
| Ainsley | 5 | 8 (15#) | 18 RR |
| Michelle | 8 | 7 (15#) | :35 Hold |
| CC | 3 | 8 (10#) | 1:04 Hold |
| David | 3 | 8 (20#) | 7 RR |
| Stephanie | 8 | 8 (20#) | :30 Hold |
| Stephen | 8 | 8 (20#) | 4 Chin-ups |
| Noon | |||
| Tasha | :23 Hold | ||
| Jables | :30 Hold | ||
| J.J. | |||
| Ryan | |||
| PM Results | |||
| Christy | 8 | 8 (15#) | 1 Chin |
| Cat | 8 | 8 (15#) | :10 Hold |
| Boone | 8 | 8 (35#) | 10 Chin-ups |
| Patrick | 8 | 8 (35#) | 7 Chin-ups |
| Winner | 8 | 8 (15#) | :30 Hold |
| G | 8 | 8 (20#) | :39 Hold |
| Mark | 8 | 8 BW | :16 Hold |
| Zoom | 8 | 8 (15#) | :16 Hold |
| Carissa | 8 | 8 (20#) | 5 Chin-ups |
| Crash | 8 | 8 BW | :9 Hold |
| Abbey | 8 | 8 (15#) | :20 Hold |
| Chi-Mike | 8 | 8 (30#) | 5 Chin-ups |
| Anthony | 8 | 8 (15#) | :45 Hold |
| Aubrey | 8 | 8 (20#) | :45 Hold |
| Liz | 8 | 8 (15#) | :13 Hold |
| Alex | 8 | 8 (20#) | 7 Chin-ups |
| LG | 8 | 8 BW | :10 Hold |
| Jen | 8 | 8 (15#) | :20 Hold |
| Megan | 8 | 8 (10#) | :23 Hold |
| Kavi | 8 | 7 (15#) | :18 Hold |
Test:
1 Set
AMRAP Dips or Push-ups @ 3010 tempo
*Recorded
then…
5 Rounds
1 Hill Sprint AFAP
50 Meter Farmers WALK (Pick a DB/KB weight that is uncomfortable to carry)
10 UnBroken Burpees AFAP
50 M Farmers WALK (Pick a DB/KB weight that is uncomfortable to carry)
2:00 Rest
*AFAP=As Fast as Possible
*Recorded
Real heroes are men who fall and fail and are flawed, but win out in the end because they’ve stayed true to their ideals and beliefs and commitments. -Kevin Costner
Announcements:
-Ladies Night is coming up again this Monday, October 4th. We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106. See you all there!
| AM Results | ||
| Michelle | 16 (Knee) | 20:33 (35lb) |
| Andrew | 12 (Push-ups) | 22:29 (55lb) |
| David | 12 (Push-ups) | 22:41 (50lb) |
| Tow Matt | 8 (Dips) | 21:12 (55lb) |
| Stephen | 18 (Push-ups) | 20:35 (55lb) |
| Ray | 16 (Dips) | 20:12 (30lb) |
|
PM Results |
||
| Tristy | 2 PU | 20:25 (35lb) |
| Tasha | 13 KPU | 21:25 (20lb) |
| Julie | 10 PU | 20:32 (30lb) |
| Cat | 10 PU | 24:41 (35lb) |
| Liz | 5 PU | 23:10 (35lb) |
| Juan Carlos | 10 Dips | 22:58 (55lb) |
| Stefan | 16 PU | 27:36 (55lb) |
| John | 10 Dips | 22:20 (50lb) |
| “G” | 11 PU | 21:02 (16K) |
| Mark | 10 PU | 24:06 (35lb) |
| Winner | 5 PU | 21:54 (30lb) |
| Kristin | 7 PU | 22:56 (12K) |
| Skipper | 10 Dips | 20:04 (35lb) |
| Cara | 2 KPU | 22:04 (20lb, sprawl) |
| Darlene | 5 PU | 20:50 (35lb) |
| Chi-Mike | 8 Dips | 19:41 (55lb) |
| Abby | 5 PU | 20:00 (30lb) |
| Melly | 10 PU | 22:22 (20lb, sprawl) |
| Kirk | 13 Dips | 19:45 (55lb) |
Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)
4 Sets
3 Hang Power Snatch (Start from top of the knee) + 3 Overhead Squats
Rest :30
6-10 Strict or Partner Chin-ups (Have a partner hold both feet, one foot, or waist)
Rest :90
*Post reps, and weights to comments
then…
10 Minutes AMRAP
50 Yard Sprint
20 Push-ups
1 Gasser
50 Double Under (pick your favorite jump rope move)
Not being able to govern events, I govern myself, and apply myself to them, if they will not apply themselves to me.
-Michel de Montaigne
A huge thanks goes out to our volunteers for FGB5: Michelle, Laura, Darlene, Liz, J.J, Stephanie and Ginger!!! And congrats to all those that participated...you all made us proud!
| AM Results | |
| Mike | 3 (S) |
| Karen | 1 (S, Knee) |
| Michelle | 3 (S, Knee) |
| Ainsley | 2 (S, Knee) |
| Andrew | 2 (S, Knee) |
| Kirk | 3 (S) |
| Stephanie | 3 (S, Knee) |
| Liz | 2 (S, Knee) |
| Josh | 3 Rx |
| Lauren | 2 MOD |
| Shelley | 3 (S, Knee) |
| Noon | |
| J.J. | 2 (S) |
| Cat | 3 (S) |
| Julie | 2 Rx |
| Tasha | 2 (S, Knee) |
| Heather | 2 (S, Knee) |
| PM Results | |
| “G” | 3 (Knee) |
| Betsy | 3 (Knee) |
| Patrick | 3 (S) |
| Chi-Mike | 3 (S) |
| John | 3 (S) |
| Courtney | 2 (S, Knee) |
| Juan Carlos | 2 (S) |
| Christy | 3 (S, Knee) |
| Boone | 3 Rx |
| Melly | 2 (S, Knee) |
| Skipper | 3 (S) |
| Stephanie | 3 (S, Knee) |
| Ginger | 2 (S, Knee) |
| Julie | 2 (S, Knee) |
| Kavi | 2 (S, Knee) |
| Anthony | 2 (S, Knee) |
| Zoom | 2 (S, Knee) |
| Crash | 2 (S, Knee) |
| Jennifer | 2 (S, Knee) |
| Christie | 2 (S, Knee) |
| Megan | 2 (S, Knee) |
Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders
3 Sets
2 Hang Cleans (Start from top of the knee) + 5 Front Squats
Rest :30
6-10 Strict or Partner Chin-ups (Have a partner hold both feet, one foot, or waist)
Rest :90
*Post reps, and weights to comments
then…
15 Minutes AMRAP
20 Wall Balls (20 lb, 15 lb)
20 Push Presses (75 lb, 55 lbs)
200 M Run
*Rounds Recorded
Change your thoughts and you change your world. -Norman Vincent Peale
Announcements:
–Victory 400 Run Thursday morning, email Wes if you’d like to help Mike!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
*There will be no morning classes on Thursday 9/23 for the Victory 400, and on Saturday 9/25 for Fight Gone Bad.
Watch Coach Chad compete at the World Championships of Weightlifting on Wednesday @ 1 PM
Catch the live webcast here
| AM Results | |
| Kirk | 4Rx |
| Cat | 3 Rx |
| Andrew | 3 Rx |
| David | 3 Rx |
| Ray | 5 (10lbs, 45lbs) |
| Stephanie | 4 (10lbs, 35lbs) |
| Liz | 3 Rx |
| Scott | 4 Rx |
| PM Results | |
| Betsy | 4 Rx |
| Tasha | 3 (45lbs, 10lbs) |
| Jables | 3 Rx |
| Heather | 3 (6lbs, 25lbs) |
| Chi-Mike | 4 Rx |
| Abbey | 4 (10lbs, 45lbs) |
| John | 3 (65lbs) |
| Patrick | 4 Rx |
| Christy | 3 (10lbs, 35lbs) |
| Stephanie | 3 (6lbs, 25lbs) |
| Kristin | 3 (10lbs, 35lbs) |
| Julie | 3 (10lbs, 35lbs) |
| Ginger | 3 (6lbs, 15lbs) |
| Chris | 3 Rx |
| Winner | 3 Rx |
| Alex | 4 Rx |
| Melly | 3 (6lbs, 25lbs) |
| Luke | 4 Rx |
| Skipper | 3 (15lbs, 65lbs) |
| Aubrey | 3 Rx |
| Boone | 4 Rx |
| Kavi | 4 (10lbs, 45lbs) |
| Zoom | 3 (10lbs, 37lbs) |
| Megan | 3 (6lbs, 35lbs) |
| Darlene | 3 Rx |
| Crash | 4 (6lbs, 25lbs) |
| Anthony | 2 (10lbs, 45lbs) |
In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series. Each month we will spotlight a different CFA athlete. This month we have the newly crowned most improved Mohican Chazzy D…
State your Name and/or Nickname please.
Charles Douglas Darling a.k.a. Chaz, Chazzy D, Chuck D, Jazzy Chazzy, Chazmanian Devil, Chester, T-Rex (seriously), etc.
Occupation?
Medical Education Technician – Running the logistics for the medical education department of an orthopedic extremities company. Also train and educate orthopedic surgeons on our products.
Words to live by?
Decide what you want. Decide what you’re willing to give up to get it – Mom
What is your fitness background?
Limited. When I was a kid, I played a lot of basketball, then got fat and moved on to football for 1.5 years in the 7th grade. I hit a lull in fitness until I decided to wrestle one year in high school. I got to college and found my competitive/active edge and played racquetball, soccer, basketball, swimming, and became a gym rat.
How long have you been CrossFitting?
March 15th, 2010 so about five and a half months
What’s your favorite part of CrossFit?
The epic mind vs. body war that happens every day during a workout. The body pleads with the mind to stop while the mind screams at the body to keep going. I wish I could say my mind wins every time but it doesn’t. I leave crossfit everyday feeling great, but on the days when my mind tells my body what’s what and pushes through the negative signals, its a huge burst of confidence and gives you a swagger walking out. I love it.
What are your training goals?
Goal 1: qualify for regionals
Goal 2: qualify for the CrossFit Games
Favorite sport or activity?
Besides crossfit, its anything around water, soccer, and football
Recent adventure you’re planning?
Quantas airways will sometimes have random 4 day trips to Sydney or Melbourne at a REALLY cheap price. They had one a month or two ago and I missed it….I’m not going to let that happen again.
Tell us something we don’t know about you?
I’ve been to Antarctica.
Longhorns or Aggies?
Horns baby!
Does your lack of a mustache hinder your performance in your chosen profession?
Since I deal with a lot of cadavers in my profession, I would say no. A mustache would act like an odor sponge and that would not rock.
Leave the fine folks of CrossFit Austin with some parting words?
Do something everyday that makes you a better person than the day before. Even if its something small, like reading, trying something new, or working out. It will add up.
Chad is heading to the World Championships of Weightlifting at the end of this month in Antalya, Turkey. So in liu of his normal class we will be offering FREE 1 hour weightlifting classes on Wednesdays for the next two weeks!
Here’s the low down:
Wednesday 9/8
2:00 PM Free Class
6:30 PM Free Class
Wednesday 9/15
2:00 PM Free Class
6:30 PM Free Class
If you’ve been thinking about joining Chad’s Oly Class this is your chance to give a shot!
As a bonus Chad will be in the peak of his training (ie tossing around some heavy, heavy weights), so if you’d like to stick around and watching him train (appx. 3:30-5:30 PM) you’re more than welcome too.
*If you are there to watch please be courteous to our regular CrossFit classes that will be running simultaneously from 4:30 PM – 8:30 PM
Limited Spots Available SIGN UP HERE