Press
1-1-1-1-1-1-1
then…
Max rounds in 5 Minutes
6 Pull-ups
9 Sit-ups
12 Squats
Only strength can cooperate. Weakness can only beg. –Dwight D. Eisenhower
| Totals | Rounds | |||||
| Anne | 55, 60, 65, 70-f, 65, 65, 70 | 5 | ||||
| Helen | 55, 55, 65-f, 55, 55, 60, 65-f | 3 | ||||
| Kristin | 50, 60, 65, 70, 75-f, 70, 75-f | 5 | ||||
| Shera | 45, 50, 50, 55, 60-f, 55, 60-f | 5 | ||||
| Andrew | 75, 85, 105, 115, 125-f, 120, 125-f | 6 |
Wednesday’s 5:30 Crew!
400 Meter Run
25 Push-ups
15 Kettlebell Swings
200 Meter Run
20 Push-ups
20 Kettlebell Swings
200 Meter Run
15 Push-ups
25 Kettlebell Swing
400 Meter Run
For changes to be of any true value, they’ve got to be lasting and consistent.
–Tony Robbins
| AM Results | |
| Sarah | 10:48 (12K) |
| Rob | 9:02 (16K) |
| Mike | 11:21 (12K) |
| PM Results | |
| Keith | 10:53 (12K, half reps) |
| Andrew | 11:47 (24K) |
| Ivan | 10:21 (12K) |
| Rafael | 9:13 (16K) |
| Tristy | 9:21 (16K) |
| Shane | 8:04 (24K) |
| Megan | 10:12 (12K) |
| Sherman | 10:20 (16K) |
| David | 11:03 (16K) |
| Betsy | 10:23 (12K) |
| Stacy | 8:47 (16K) |
| Beginner WOD | (20 Wall Balls, 500m Row) |
| Consuel | 4:13 |
Sarah’s heading back to school in Georgia, so today is her last day at CFA for awhile.
Good Luck and we’ll see ya again this summer!
Front Squats
5-5-5-5-5
| AM Results: | |||||
| Sarah | 45, 55, 65, 75, 85 | ||||
| Rob | 85, 115, 125, 145, 165 | ||||
| Anne | 85, 115, 125×4, 125, 125 | ||||
| Mike | 45, 55, 65, 75, 85 | ||||
| Shera | 45, 50, 55, 65, 70 | ||||
| Wes | 245, 255, 275, 300, 315 | ||||
| PM Results: | |||||
| Keith | 45, 55, 75, 95, 105 | ||||
| Megan | 45, 65, 70, 75, 80 | ||||
| Sherman | 115, 165, 185×4, 185, 200×2 | ||||
| Betsy | 45, 65, 70, 75, 80 | ||||
| Stacey | 65, 85, 115, 125, 135 | ||||
| Kristin | 65, 85, 85, 85 95 | ||||
| Helen | 15, 25, 35, 35, 45 | ||||
| Shane | 205, 225, 275×1, 275, 300×1 | ||||
| Tristy | 85, 115, 125, 135, 145 | ||||
| Andrew | 115, 135, 155, 160, 175×4 | ||||
| Boone | 135, 165, 195, 205×2, 205×2 | ||||
| Beginner WOD: 40 Wall Ball, 400 M Ball Run | |||||
| Chris | 4:09 | ||||
| David | 5:01 | ||||
Continuous effort – not strength or intelligence – is the key to unlocking our potential.
–Winston Churchill
Shera, Sherman, and Megan going after Fran!
“Fran”
21-15-9
Thrusters (95 lb)
Pull-ups
All the forces in the world are not so powerful as an idea whose time has come. -Victor Hugo
| AM Results: | |||||
| Sarah | 6:01 | (25 lbs, Jump x 1.5) | |||
| Anne | 6:36 | (25 lbs, Jump x 1.5) | |||
| Elisha | 6:07 | (15 lbs, Jump) | |||
| Rob | 7:25 | (45 lb, Jump x 1.5) | |||
| Shane | 5:02 | Rx | |||
| Boone | 6:22 | Rx | |||
| Wes | 4:20 | Rx | |||
| PM Results: | |||||
| Tristy | 6:57 | (55 lb, Jump x 1.5) | |||
| Kristin | 6:19 | (25 lb, Jump x 1.5) | |||
| Betsy | 4:51 | (15 lbs, Jump) | |||
| Megan | 6:56 | (15 lbs, Jump x 1.5) | |||
| Shera | 5:08 | (15 lb, Jump x 1.5) | |||
| Sherman | 6:41 | (45 lbs, Jump x 1.5) | |||
| Beginner WODs: | |||||
| Ivan | 5:06 | (30 Wall Balls, 400 M Ball Run) | |||
| Rafeal | 3:16 | (30 Wall Balls, 400 M Ball Run) | |||
| Helen | 4:37 | (20 Squats, 500 M Row) | |||
3 Rounds
400 Meters
15 Push-Press 75 lbs (45 lbs)
30 AbMat Sit-ups
| AM Results: | |||||
| Rob | 11:30 | (45 lb) | |||
| Sarah | 11:53 | (25 lb) | |||
| Anne | 12:48 | (35 lb) | |||
| Shera | 12:05 | (15 lb) | |||
| Shane | 9:24 | Rx | |||
| Wes | 10:18 | Rx | |||
| PM Results: | |||||
| Elisha | 13:54 | (15 lb) | |||
| Keith | 14:06 | (15 lb, 200 M) | |||
| Mike | 12:18 | (15 lb) | |||
| Kristin | 12:12 | (15 lb) | |||
| Stacy | 10:49 | (15 lb) | |||
| Betsy | 11:55 | (15 lb) | |||
| Marcos | 11:36 | Rx | |||
| Tristy | 11:09 | (45 lb) | |||
| Andrew | 9:38 | (45 lb) | |||
| Beginner WOD: 30 Wall Ball, 400 M Ball Run | |||||
| Megan | 5:21 | ||||
| Sherman | 4:37 | ||||
Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.
–Mario Andretti
Can you find one of CFA’s very own?
Rest
Your power is proportional to your ability to relax. –David Allen
HERE is an article further explaining the “couch stretch” that we talked about yesterday. Thanks to CrossFit San Francisco for this one.
10 Rounds
:30 Seconds Max Wall-balls
:30 Seconds Box Jump
1 minute of rest
The first rule of sustainability is to align with
natural forces, or at least not try to defy them.
–Paul Hawken
**The Regional Qualifiers for the 2009 CrossFit
Games have been announced. If anyone is
interested in participating click HERE**
| Team 1 | |
| Kristin | (10 lb, 20”/12”) |
| Mike | (10 lb, 20”) |
| 429 | |
| Team 2 | |
| Sarah | (10 lb, 20”) |
| Shane | (20 lb, 20”) |
| 450 | |
| Team 3 | |
| Tristy | (15 lb, 20”) |
| Anne | (15 lb, 20”) |
| 451 | |
7 rounds
10 Sumo-Deadlift High-pulls (95 lbs)
10 Ring Dips
Mental toughness is to physical as four is to one. -Bobby Knight
| AM Results: | |||||
| Sarah | 7:33 | (45 lbs, Jump) | |||
| Anne | 7:23 | (45 lbs, Jump) | |||
| Andrew | 7:17 | (75 lbs, Jump | |||
| Shera | 8:34 | (25 lbs, Jump) | |||
| Mike | 6:24 | (45 lbs, Jump, 4 rds) | |||
| Wes | 8:39 | Rx | |||
| Boone | 7:12 | Rx | |||
| Beginner WOD: | |||||
| Chris | 5:04 | (50 Squats, 500m Row) | |||
Let me be the first (maybe not the first) to wish everyone who has been involved with CrossFit Austin a Happy New Year. Boone and I can’t thank everyone enough for making our first full month of business a huge success.
That being said, its 2009 time (yikes that rhymes) and with the New Year, the obligatory resolutions follow. Ah yes, those big promises that we make to ourselves that never seem to work out. Although I’m not usually one for the resolution game I have set some specific goals for myself and all you lovely CrossFit Austinites.
Lets start with my goal. Through out my CrossFit journey I have one (at least) glaring blemish on my resume… the muscle-up. Indeed, I have yet to feel the joy of pulling and pushing this 265 lbs above a pair of gymnastic rings. How do I plan on accomplishing this…
1. Dedication in my warm-up to the muscle-up
2. Dedication to my nutrition outside the gym
3. Growing a beard
That’s right. Much to the dismay of my mother (sorry mom) and the single ladies of Austin (sorry single ladies of Austin), I have vowed to not let a razor touch my face until I have locked out full extension above the rings. So this is the last time you will see this..
Why? Because gymnastics is my “Goat” or the weakest weapon in my CrossFit arsenal and maintaining a beard drives me crazy (trust me). The best way is to improve is not to chase our strengths but eliminate our weaknesses!
So this is my challenge to you CrossFit Austin. Take a look at the last month of training, think about what you have struggled with the most, and lets attack it full steam ahead this month. Everyday there will be at least 10 minutes of warm-up time set aside to work on your “Goat”.
Additionally, I have this goal for CFA as a whole:
Increase flexibility and range of motion.
Don’t worry I have some fun stuff in store for this as well.
Lets get fired up about the coming month, enjoy your day of football, and lets hope I don’t end up looking like This.