Weekly Buy In/Cash Out Split Squats 2×15/leg
50 Double Unders
Make up/Skill Day
Announcements:
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! **There will be no regularly scheduled class on Saturday 9/25 for Fight Gone Bad.
A big “Thank you” goes out to Julie, Sherman and Rob for coming out early yesterday morning and helping Mike along on his 400 mile journey!!
Announcements:
–Fight Gone Bad people, email Tristy your divisions by noon today! **There will be no regularly scheduled class on Saturday 9/25 for Fight Gone Bad.
Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find the right road. –Dag Hammarskjöld
Announcements: –Victory 400 RunThursday morning, emailWesif 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.
Announcements: –Victory 400 RunThursday morning, emailWesif 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.
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
Friend of CrossFit Austin, Mike Martinez, begins his grueling Victory 400 run this Friday at 5:00 AM. Mike is running from Dallas to San Antonio to raise awareness and funds for the Wounded Warriors. He will be running through Austin next Thursday, and as sign of solidarity our WOD will be a 5K run. We will be taking a group to meet Mike on his run through Austin to show support and get him through a tough leg of the run (it will be Day 7 of 9). If you would like to join the fight and run with Mike.
Please email wes@crossfitaustin.com for more info, I will be driving a group out to start the race with Mike (Leaving from CFA at 5:00 AM). If you would like to meet us somewhere along the pleasd call me at 806-679-7519, the run will last from 6 AM to appx. 11 AM (Mike will finish the leg at CrossFit Austin.)
*Morning classes will be canceled on the day of the run, Thursday 9/23
**Check out Mike’s blog and the Victory 400 Website
. 4 bell peppers, any color, tops removed, seeded
. 1 pound ground turkey
. 2 tablespoons olive oil
. 2 cloves of garlic
. 1 medium onion, chopped
. 1 cup sliced mushrooms
. 1 zucchini, chopped
. 1 cup fresh spinach
. 3 medium tomatoes, diced
. 1 tablespoon tomato paste
. Italian seasoning to taste
. salt and pepper to taste
Preheat over to 350 degrees. Wrap bell peppers in tin foil, and place in a baking pan. Cook in preheated oven for 15 minutes. Over medium heat, brown turkey in pan. Remove from heat and set aside. Heat olive oil in same pan. Add all vegetables, except for tomatoes and tomato paste. Once vegetables have cooked through, add in cooked turkey, tomato paste and tomatoes. Italian seasoning and salt and pepper to taste. Stuff bell peppers with mixture turkey mixture. Return to oven for 15 minutes. Serve.
If you have leftover stuffing, it makes a great paleo-friendly breakfast the next day!
