Workout of the Day

WOD 11/3

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/ leg

Build to a heavy Thruster

then….

5 Rounds
5 Thrusters
Hill Loop
5:00 Rest
*Try to increase weight each set
*Weight and best split time recorded

Curiosity is natural to the soul of man and interesting objects have a powerful influence on our affections. -Daniel Boone

What Can Paleo do for you?

Announcements:
-New Weightlifting Classes start today spots open @ 3 PM, 6:30 PM, and 7:30 PM
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawgs Challenge,  Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

AM Results
Best split Heaviest Thruster
Andrew :91 58
CC :73 35 (PP)
Eddie :78 85
Tow Matt :82 130
Kirk :67 125
Rob :69 135
Ray :70 95
Anthony :72 75
Noon
Zoom :88 50
PM Results
Boone :62 155
Cat 1:36 83
G :76 65
JC :66 135
Courtney :79 45
Winner :77 60
Stephen :74 95
Betsy :74 85
Patrick :67 145
Colleen :78 45
Blake :63 175
Chris :67 145
Ryan :71 125
Prince :103 95
Alex :73 135
LG :94 75
Meli :106 50
Heiny :83 95
Cara :104 45
Jerry MOD 140
Page :71 125
Jen :74 55
Megan :84 55
Jordan :102 65
Chris :87 65
in Workout of the Day 279 comments

WOD 11/2

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/ leg

3 Rounds
6-8 Front Squats @3012
:30 Rest
4-8 Push-ups/Ring Push-ups/Ring Dips @2020
:30 Rest
6-8 Chin-ups/Pull-up Progression
:30 Rest

then…

5 Rounds
10 Overhead Squats
10 Barbell Lunges (total)
5 Handstand Push-ups/Holds

Approach the game with no preset agendas and you’ll probably come away surprised at your overall efforts. -Phil Jackson

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

 

AM Results
Tow Matt 10:03 (65lb, Pike)
Eddie 11:11 (45lb, Pike)
David 11:14 (45lb, Pike)
Stephen 10:58 (70lb, Pike)
PM Results
Rob 16:02 (95lbs)
Cat 12:05 (53kbs, Pike)
Chris G. 15:10 (87lbs, KPike)
Steve 16:25 (75lbs, KPike)
Stefan 12:41 (45lbs, Pike)
Tasha 11:59 (35lbs, KPike)
Julie 10:13 (45lbs, KPike)
Winner 11:13 (45lbs, KPike)
Juan Carlos 10:33 (35lbs, Pike)
Stacey 9:49 (75lbs, Pike)
Blake 15:40 (95lbs)
“G” 10:10 (45lbs, KPike)
LG 12:47 (35lbs, KPike)
Abby 9:02 (35lbs, KPike)
ChiMike 8:58 (75lbs, KPike)
Alex 9:09 (75lbs, KPike)
Skipper 9:30 (45lbs, KPike)
Jenn 11:20 (35lbs, KPike)
J.J. 9:50 (53lbs, KPike)
Hienie 9:50 (45lbs, KPike)
Heather 12:54 (35lbs, KPike)
in Workout of the Day 2 comments

WOD 11/1

Buy In/Cash Out

4 Rounds
1:00 Row/Run/Airdyne
1:00 Walking Lunges
1:00 Jump Rope
1:00 Burpees @ Steady Pace (80% effort)
1:00 Pistols
5:00 Walk (Active Recovery)
*Record Jumps

All growth is a leap in the dark, a spontaneous unpremeditated act without benefit of experience. -Henry Miller

Dropping Under part 2

Announcements:
-TONIGHT is CFA’s Ladies’ Night again!  We will be meeting at 7:30pm at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here





Fro testing out the new Airdyne




AM Results
Andy 136
Page 363
Melicious 512
Anthony 335
Kirk 462
Walker 607
Ray 442
Noon
Schittone 250?
Crash 256
Jables 418
Rob 545
John 507
Tristy 586
PM Results
Julie 410
Patrick 392
Betsy 341
Liz 398
Lyzz 532
Juan Carlos 487
Colleen 391
Stephen ACF 210
Stacey 476
Blake 462
Chris G. 377
Winner 447
Tasha 442
Wes 453
Patrick 428
Chi Mike 440
Skipper 499
Aubrey 470
Abby 401
Heiny 444
Kavi 290
Zoom 480
Megan 363
Boone 392
Cara 485
Chris W. 200?
in Workout of the Day 211 comments

WOD 10/30

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

Challenge 1
5 Rounds
20 Hang Power Snatches (75lbs, 45lbs)
10 Overhead Squats (75lbs, 45lbs)
3:00 Rest
*Score Best Split

Challenge 2
5 Rounds @ 5:00/Round
Hill Loop
10 Squats
MAX Front Plank
Active Rest for remaining time
*score Most accumulated seconds in Front Plank Hold

Knowledge is love and light and vision. -Helen Keller

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Results
Stacey, Taylor, and Debbie -44
Rob, Juan Carlos, and Christy -1
Betsy, Darlene, and Tow Matt -13
in Workout of the Day 247 comments

WOD 10/29

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

4 Sets
6-8 Frankenstein Squats @3211
:30 Rest
4-8 Push-ups/Ring Push-ups @4112
:30 Rest
10-12 Powell Raises @3010
:30 Rest

then…

7 Minute AMRAP
15 Split Squats/leg
30 Flutter Kicks (R/L=1)

Change alone is eternal, perpetual, immortal. -Arthur Schopenhauer

Getting under weight

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

AM Results  
Rob 6
TOW Matt 5
Melicious 4
C.C. 4
Page 4
Anthony 2
Noon  
Rob S. 4
Blake 4
Juan Carlos 4
Stephen C. 2
John 3
in Workout of the Day 301 comments

WOD 10/28

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

Make up/Skill Day
Jump On It
Boobilicious Barbells
To Legit to Quit

Squat Program

When I give I give myself. -Walt Whitman

Going Grain Free

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here


THANKS so much to everyone who came out to participate in Grace on Tuesday! It was a fantastic event and everyone looked stunning in pink!


AM Results        
Taylor     43:49 (10 SU)  
PM Results        
  Monday Grace Make-up Wednesday Squat
Patrick   3:29 Rx    
Tristy   3:22 Rx    
David 5:35 (20″)      
“G”        Check
Colleen      32:58 (Jump, Knee)  
Betsy      32:57 Rx  
Rob   4:01 Rx    
Kavi   2:38 (65lbs)    
Jenn 5:27 (12K)      
LG 5:08 Rx      
Walker     32:08 Rx  
Skipper     33:29 Rx  
Melly     34:35 (Jump, 12 Sit-up)  
Ginger     33:21 (Knee, 5 Lunge/leg, Ring Row)  
Stephanie     31:45 (Jump, 15 Sit-ups)  
Liz     37:35 (Band)  
Alex     33:16 Rx  
         
         


in Workout of the Day 1 comments

WOD 10/27

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

7 Rounds
5  Push-ups
10 Lunges/Leg (in place, one leg at a time, hands on hips)
Rest 1:00

7 Rounds
Hill Sprint
Walk Back

7 Rounds
5 Kip Pull-ups
20 Sit-ups
Rest 1:00

All truth, in the long run, is only common sense clarified. -Thomas Huxley

Straight Cash Homie

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here


AM Results  
Mike 35:30 Rx
Andy 42:32 (Knee, Jump, 10 Sit-ups)
Chaz 34:08 Rx
Nick 29:34 Rx
TOW Matt 32:10 Rx
C.C. 31:33 (Jump, 10 Sit-ups)
Page 34:27 Rx
Eddie 35:38 (Band)
Kirk 30:22 Rx
Zoom 36:40 (Knee, , Band)
Rob 31:10 Rx + 40lb vest
Bill 36:11 (MOD)
Anthony 35:56 (Band, 10 Sit-ups)
Michelle 34:21 (Band)
Ray 31:08 Rx
Noon  
John 36:17 Rx+CTB
PM Results  
Patrick 32:20 Rx
“G” 35:01 Rx
Cat 34:23 Rx
David 37:26 (Band)
Sleeves 30:26 Rx
Jerry 30:33 Rx
Wes 34:10 Rx
Jamie 34:16 (Knee)
Winner 35:03 (Knee)
Ryan 35:17 Rx
Carissa 37:01 Rx
Prince 34:40 (Band, 10 Sit-ups)
Chris DNF
Megan 38:07 (Knee, Band, 15 Sit-ups)
Jordan 39:51 (8 lunges/leg, Knee, Band)
Jenn 40:20 (Knee, Band)
Kavi 41:06 (Band, 15 Sit-ups)
Boone 28:59 Rx
Cody

31:38 Rx
Chris 40:16 Rx
BC Rob 30:58 Rx
Hienie 38:48 (Band)
Heather 39:05 (Band, 10 sit-ups)
:LG 41:13 (Band)
in Workout of the Day 268 comments

WOD 10/26

Buy In/Cash Out
4 Monsters Walks Forward
4 Monsters Walks Lateral
*Length of the gym


Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

“Grace”
30 Clean and Jerks
For Time

AM Results  
Nick 3:25 Rx
Tow Matt 6:00 (115lb)
Chaz 6:02 (115lb)
Melicious 6:09 (65lb)
Taylor 8:44 (115lb)
Boone 3:35 Rx
Stephen 4:17 (95lb)
JJ 7:00 (100lb)
PM Results  
Colleen 3:43 (38lb)
Betsy

3:39 (75lb)
“G” 4:40 (65lb)
David 5:30 (115lb)
Winner 6:05 (65lb)
Hienie 4:23 (80lb)
Stefan 4:53 (115lb)
Rick 4:26 (105lb)
Blake 3:43 Rx
Steve 5:39 Rx
Heather 4:15 (45lb)
Wes 1:56 Rx
Julie 3:33 (35lb)
Christy 3:23 (50lb)
Chris 4:55 Rx
Sherman 4:44 (115lb)
Eric 4:56 (115lb)
Sleeves 4:42 Rx
Stacey 3:24 Rx
Liz 4:42 Rx
Cat 5:54 Rx
Carissa 3:32 (55lb)
Darlene 4:19 (60lb)
Aubrey 5:17 (75lb)
Alex 4:10 (115lb)
LG 4:16 (57lb)
Kristin 3:53 (50lb)
Jen 3:48 (45lb)
Debbie 4:41 (35lb, HC)
Skipper 3:18 (65lb)
Melly 6:55 (50lb)
Abby 4:49 (55lb)
Jodi 9:16 (Rx+105lb)
Chi-Mike 4:23 Rx
Jerry 7:22 Rx


in Workout of the Day 228 comments

Big Dawg Challenge 11/13!

CrossFit Austin is proud to announce that we will be hosting a Big Dawg Challenge on November 13, 2010! To learn more about the Big Dawg Challenge check out James “OPT” Fitzgeralds blog.  The challenge will serve as our regular and CC class on Saturday November 13th.

Register Here to sign up for the Challenge, and make sure to select CrossFit Austin as your host facility.
Sign-in Here to save a spot between 9-11:30 AM on Saturday

More info on the Big Dawg Challenge, and Big Dawg Dish

Big Dawg Challenge:
Big Dawg competitions have traditionally been and will maintain its goal of being a gathering place for folks to compete together or online against one another based on prescribed fitness workouts.

They have been and will continue to be built so that anyone can do them anywhere with the basics. Only expectations are honesty in movement standards and a willingness to help other athletes. For live events the gathering has traditionally been judged by other competitors – i.e. counting reps, watching movements, etc…to keep the camaraderie high. We only expect full effort.

Big Dawg Dish:
Here is our opportunity to help Big Dawg athletes who may not be able to compete due to their financial situation 100% proceeds from the fund will go towards those athletes that represent the Big Dawg family, wish to compete and simply need some financial help.

Small or large, once or 20 times, any amount given will benefit, thank you for your support.

in Announcements / Events / Workout of the Day 209 comments

WOD 10/25

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

3 Sets
8-12 L-Pull-ups or Partner Pull-ups @2010
:20 Rest
15-20 Unbroken Wall Balls (10ft line)
1:00 Rest
*Post Pull-ups and notes to comments

then…

5 Rounds
10 Unbroken Russian Swings
:10 Rest
10 Stick Jumps
:10 Rest

A friend is a gift you give yourself. -Robert Louis Stevenson

How to not rip your hands

Announcements:
-Tomorrow is Barbell for Boobs!  Don’t forget to sign up, get suited up in your most fabulous PINK attire and come out to support a great cause!
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

AM Results
Mike 6:01 Rx
Melicious 4:27 (12″)
Taylor 5:12 Rx
Anthony 4:23 (16K, 20″)
Kirk 3:58 Rx
Bill 4:55 (16K, 12K)
Stephanie 4:24 (12K)
Stephen 5:24 (20″)
Ray 3:58 (16K, 20″)
Noon
John 5:04 (20″)
Tristy 5:00 Rx
Juan Carlos 5:29 Rx
PM Results
Patrick 3:48 Rx
Betsy 4:00 Rx
G 4:10 Rx
Stacey 3:38 Rx
Tasha 3:47 Rx
Christy 3:53 Rx
Blake 4:21 Rx
Chris 4:38 Rx
Kristin 4:43 (2xsus, 12k)
Julie 4:47 (20lb)
Stephanie 5:12 (18″, 12k)
Wes 3:30 Rx+32k
Skipper 3:53 (35lb)
Prince 4:39 (16k)
Alex 4:57 Rx
Heiny 5:02 (12k)
Meli 5:12 (14″)
Kavi 6:07 (20lb)
Zoom 4:46 Rx
Crash 4:47 (12k, 15″)
Megan 4:26 (12k)
Jordan 6:05 (18″)

in Workout of the Day 295 comments