Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price. -Vince Lombardi
Announcements: MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
Buy In/Cash Out
2x :90/Side Side Planks
2×10-15 Narrow Push-ups
5 Sets
5 Floor Presses
1:00 Rest
:30 Hollow Rock or Hold
2:00 Rest
*Post loads to comments
then…
Team Row Relay
As a team max distance row in 16:00
*4 person teams each person row for a 4 rounds of 1:00 minute
*During rest time Muscle ups Men 4 (16 total), Women 2 (8 total)
*Meters Recorded
Announcements:
New Recipes have been added to the CFA Recipes tab. Check them out here! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohereand you can sign up for his new round of Weightlifting Classes here!
Announcements:
New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, go here and you can sign up for his new round of Weightlifting Classes here!
Mission Control Consultant for the Seton Family of Hospitals (actual title – hard to believe). Although our office aspires to send people to the moon, we’re the internal business consultants for the 9 hospitals in our system.
Words to live by?
“Take the time to warm up, cool down and stretch… you’re body will thank you.” – don’t know who said this, but it’s so true.
What is your fitness background?
Swimming and water polo in high school and then got lazy in college. Wasn’t active again until I found CrossFit.
How long have you been CrossFitting?
Started with my friends at CrossFit San Antonio back in the summer of 2007, so a little over 3 1/2 years.
What’s your favorite part of CrossFit?
It’s definitely the community. It’s a second family with it’s own unique language, culture and values. I’ve been to many different boxes while on business trips and felt the same sense of community all over the country. CrossFit Austin has amazing coaches and clients – a combination that keeps me coming back for more!
What are your training goals?
I’ve wanted to do a muscle up for a long time… that would be awesome. A walking handstand would also make my day.
Favorite sport or activity?
Besides CrossFit, it depends on the season. In the summer, I enjoy swimming with my kids at the Landa Park aquatic complex in our new hometown of New Braunfels. In the winter, running in half and full marathons has been my activity of choice.
Recent adventure you’re planning?
New Zealand – I’ve wanted to go explore both islands and take a real vacation ever since I got out of college. Still a dream, but hopefully in the works in the next year or two.
Tell us something we don’t know about you?
I watch almost any show on TV about Alaska – and there are many.
Longhorns or Aggies?
Not really a football guy, but would probably pick Longhorns.
So all of our 5:30 AMers are well aware of your powerful beard that gives you ridiculous pull-up numbers, and super human hip mobility.What other accomplishments would you attribute to the power beard?
Beards are the secret behind waking up to workout at 5:30 AM, RX-ing on all WODs and deadlifting small cars on the weekends. Honestly, I have to admit that growing the beard has been awesome. It saves time on shaving, keeps my face warm and gives me the undeserved appearance of being wise beyond my years. My advice is grow facial hair and live the life you’ve always dreamed of!
Leave the fine folks of CrossFit Austin with some parting words?
I’d like to thank Wes sticking out his neck by offering the 5:30 AM class and Tristy for faithfully waking up to coach us and keep it fun in the morning. It was hard to believe anyone would actually show up in the beginning, but it’s happening! 5:30 AM and 6:30 AM classes rock!
Announcements:
Ladies night TONIGHT at 7:30pm! It will be at Tristy’s house again 811 West Slaughter Ln. Apt. 4006. Feel free to bring your favorite Paleo snack!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohereand you can sign up for his new round of Weightlifting Classes here!
AM Results
Andrew
10-1
20:40 (PU)
Veronica
10-1
21:25 (KPU)
Chaz
S
Jerry
S
Tow Matt
S
Gena
CC+S
Sleeves
CC+S
Carissa
CC+S
Darlene
CC+S
Nick
CCS+S
Nugget
CC+S
Sam
10-1
21:58 (PU)
Colleen
FGB
228? (10lb, 35lb)
Liz
Strength
Rob
Strength
PM Results
Heather
Fri
13:11 (45, P)
G.
FGB
190 Rx
Ryan
Fri
Cody
S
Kirk
S
Jables
S
Christy
FGB
183 Rx
Fro
S
Cat
FGB
203 Rx
Stacey
FGB
340 Rx
Heiny
Fri
11:11 (75, P)
Blake
S
Jessica
Fri.
9:45 (55, P)
Turbo
S
Jenn
Fri
10:05 (70, P)
AG
S
LG
FGB
143 Rx
Ingredients:
6 slices of thick cut bacon, cut into 1/2 inch pieces
4 cloves of garlic, finely chopped
2 medium onions, finely chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
3 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon paprika
2 teaspoons dried oregano
1/2 teaspoon cayenne (if you like spicy, try 1 teaspoon for a nice heat)
1 tablespoon of salt
1/2 a tablespoon of pepper
1 lb. 85 % lean ground beef
1 lb ground pork (Last time I made this I used ground andouille pork sausage and it rocked)
1 cup beer (whatever you have on hand or can leave out)
1 15 oz can garbanzo beans, drained and rinsed
1 15 oz can kidney beans, drained and rinsed
1 24 oz can of crushed tomatoes
1 24 oz can of diced tomatoes with juice
Directions
In a large heavy bottomed dutch oven, cook the bacon over medium heat until lightly crisp, stirring occasionally. Once the bacon is crisp and brown, add all the veggies and spices and mix well. Cook until the vegetables are tender and seasonings are aromatic. Add the beef and break it up with a wooden spoon. Once the beef is beginning to brown, add the pork and break it up like the beef, until brown and cook until the meat is no longer pink (about 4 minutes). Stir in the beer and the beans and toss everything together, then add the crushed and diced tomatoes. At this point taste the chili to make sure it’s seasoned properly. Add a little salt and pepper if necessary.
Turn the heat down to a medium-low and simmer for at least an hour and a half.
You can serve the chili with cheddar cheese, scallions, sour cream, cilantro, corn chips or just eat it as is.
Buy In/Cash Out
2x :90/Side Side Planks
2×10-15 Narrow Push-ups
5 Rounds
2 Behind the neck Jerks+ 1 Jerk (Push or Split)
Rest 1:00
5-1 Weighted CTB Chin-ups @ 30X2
Rest 1:00
AMRAP (-3) Strict Knees to Elbows
Rest 1:00
then….
10-9-8-7-6-5-4-3-2-1
Handstand Push-up/Push-ups
Abmat Sit-ups (Hands above head)
*Full Gasser after even numbered Rounds
*50 Meter Sprint after odd number rounds
Announcements:
Ladies night on Tuesday, Feb. 1 at 7:30pm! It will be at Tristy’s house again 811 West Slaughter Ln. Apt. 4006. Feel free to bring your favorite Paleo snack!
New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, go here and you can sign up for his new round of Weightlifting Classes here!
Congrats to the Chili Cook off winners!
1. Jables with her “Windy City Chili”
2. AG and LG with their “Hurricane Gale” Chili
3. Kristin with her “Three Meat” Chili
Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations
10 Rounds
3 Deadlifts @ 75% of the teams average 1 RM
6 Burpees
*Teams of 3 t0 4
*One person works at a time
To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. -Buddha
Announcements: New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, go here!
Announcements: New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, go here!
Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations
Aerobic Output Test
“Fight Gone Bad”
3 Rounds
1:00 Wall Balls (20lbs, 15lbs, 10ft. target)
1:00 Sumo Deadlift High-pull (55lbs, 75lbs)
1:00 Box Jumps (20″)
1:00 Push Press (75lbs, 55lbs)
1:00 Row
1:00 Rest
In this workout, you move from each of the 5 stations after a minute. This is a 5 minute round from which a 1 minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is 1 point.
An idea is salvation by imagination. -Frank Lloyd Wright
Announcements: New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere!
Announcements: New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere!
