Workout of the Day

WOD 8/16

Weekly Buy In/Cash Out
 10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

3 Sets
1/4 Drop Snatch+ Full Drop Snatch 3+2 (Click here for Demo)
*Post weight to comments

then…

3 Set
10 Back Squats 20×0 (appx. 60% of you 1 RM, stay at the same weight for all 3 sets)
Rest 3:00
*Weigh Recorded

then…

2 Rounds
1:00 AMRAP Split Squats
1:00 AMRAP Push-ups
1:00 Rest
400 M Run
15 Unbroken Burpees (Scale to a number you can do unbroken)
1:00 Rest
*Post Reps & Burpees to comments, total time recorded

Brave men rejoice in adversity, just as brave soldiers triumph in war.  -Marcus Annaeus Seneca

A House Divided

Announcements:
-HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-Free Workout Saturday, August 21st @ 11:00 Sign up here
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Our first CFA baby! Anna Rose Shanahan! Rx for Kristin on this one, 8 Minutes of pushing!

AM Results
Kirk 145lb 12:32
Andrew 85lb 13:12
Ainsley 55lb 13:23
Nick CC
Chaz CC
Walker CC
Rob CC
Jerry CC
PM Results
Patrick 180lb 12:41
Ryan 115lb 13:30
Cat 145lb 14:20
Tasha 65lb 12:08
Sherman 180lb 13:59
Sleeves CC
Blake CC
Cody CC
Fro CC
Betsy CC
Stacey CC
Carissa CC
Christy 45lb 12:36
Winner 80lb 13:22
“G” 80lb 13:00
Boone 160lb 11:54
LG 75lb 12:17
Skipper 75lb 12:42
Alex 150lb 12:46
Sarah 35lb 13:01
Darlene 95lb 13:09
Liz 110lb 13:28
TP MOD 13:20
Melly 35lb 13:44
Zoom 43lb 13:13
Megan 35lb 12:43
Jennifer 35lb 12:17
Schittone 100lb 12:01
Darren 95lb 13:35
Jordan 43lb 15:46
in Workout of the Day 17 comments

WOD 8/14

Run 1 Mile
20 Kipping Pull-ups
30 Push-ups
40 SDHP (75lbs, 45lbs)
Run 800M
10 Kipping Pull-ups
20 Push-ups
30 SDHP (75lbs, 45lbs)
Run 400M
10 Push-ups
20 SDHP (75lbs, 45lbs)

in Workout of the Day 243 comments

WOD 8/13

3 Sets
5+5 Power Snatch + Snatch Pull under

then…

4 Rounds
1 Clean + 1 Jerk + 4 Back Squats (135lbs, 95lbs)
1 Hill Sprint

We are here to add what we can to life, not to get what we can from life. -William Osler

OlyAthlete Debuts Today at the Texas Throwdown

Announcements
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com


in Workout of the Day 212 comments

WOD 8/12

Make up/Skill Day/Squat Day

Make-up:
Nasty ole’ Fran
Excuse me, your lungs are on fire
Swing and Squat

Obstacles are those frightening things that become visible when we take our eyes off our goals.-Henry Ford

Barefoot best for kids

Announcements
–Olympic lifting classes with Chad Vaughn start this Wednesday, August 11th Signup here
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Result
Andrew 5 (12K)
David 6 (16 K)
Ray Skill
Amber 5:07
PM Results
“G” 12:19 Rx
Patrick 6 Rx
John 6 Rx
Ryan 8:35 (75lbs)
Nick Squats
Stacey CC
Blake CC
Christy 7 (12K)
Winner 6 Rx
Jerry CC
Sleeves CC
Chris Squats
LG 12:10 (53lbs, BB)
Arnie 8:34 (75lbs, Jump)
Alex 11:01 (3xS)
Jennifer 12:14 (3xS)
Melly 17:37 (3xS)
Walker CC
Carissa CC
in Workout of the Day 259 comments

August AOM, Ashlee Winner

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 Lovely Ashlee Winner…

State your Name and/or Nickname please:
 Ashlee Winner aka Winner

Occupation?
Commercial Sales Executive for Humana, Inc.  So basically I sell insurance to large businesses, employers, and corporations.

Words to live by?
Always do what you are afraid to do. – Ralph Waldo Emerson

When you look at your life, the greatest happiness’s are family happiness’s. -Joyce Brothers

What is your fitness background?
I grew up playing soccer from a very young age and went on to play collegiate soccer at the US Naval Academy (Yes, I went to the actual Naval Academy in Annapolis for 2 years….until I realized I had to do more than play soccer and go to class and that I would have to be in the Navy afterwards-but it was a great experience and I am very grateful for the opportunity to attend) and then transferred to Ohio State for my last two years of college.  After I graduated from Ohio State, I coached collegiate soccer at another DI university in Ohio, Bowling Green State University for 5 years,  so I have always been around athletics.  I have always enjoyed running and working out but nothing too structured since college until I found CrossFit.

How long have you been CrossFitting?
11 months – Wow!  I can’t believe it has been almost a year!

What’s your favorite part of CrossFit?
The structure, the comradery, the challenge, the friendly faces

What are your training goals?
When I originally joined CrossFit, I wanted to tone up and lose some weight….which I have done!  Now my goals are to get stronger and be able to do all the workouts Rx.  For now, my very short term goal is to finish the Mohican Warrior Challenge in the allotted time on September 11th!

Favorite sport or activity?
Soccer of course, but since I don’t really play anymore, I will have to go with CrossFit.  I also still enjoy running on my own.  Unless, you want to count shopping as a sport or activity…..

Recent adventure you’re planning?
Since neither my husband or I are from Texas, most of our “adventures” revolve around traveling to Ohio to see my family or traveling to South Florida to see his family.  We did just go to Mexico for along weekend which was a lot of fun!

Tell us something we don’t know about you?
I am fascinated with “Hollywood”.  I watch the E! network and read all the gossip magazines every week.

Longhorns or Aggies?
NEITHER!  The Ohio State University….yes, there is a “the” in front of that!  GO BUCKEYES!!!

If you could add a mustache to one person in the gym, who would it be, and why?
What is it about a mustache that is so funny?  They just bring a smile to my face whenever I see someone with one…Smart cars do the same thing for me…they just make me laugh every time I see one.   So, I guess adding a mustache to anyone would be funny!

Leave the fine folks of CrossFit Austin with some parting words?
I just want to say thank you to all the coaches and fellow CrossFitters who make it enjoyable and fun to work out.  Family is very important to me, and I feel kind of like CrossFit is a family…It’s like Cheers where you walk in and everybody knows your name….only considerably more healthy than sitting at bar and drinking.



in Athlete of the Month / Workout of the Day 13 comments

WOD 8/11

5 Sets
6 Front Squats
1:00 Rest
2 Muscle-ups (Scale: Jumping Muscle-ups, or 3 Parallel Ring Rows, and 3 Dips/Muscle-up)
3:00 Rest

then…

5 Minutes AMRAP
10 Air Squats
10 Swings (16k, 24K)

Somewhere, something incredible is waiting to be known. -Carl Sagan

Crap in the Coconut Milk

Announcements
–Olympic lifting classes with Chad Vaughn start this Wednesday, August 11th Signup here
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

New Oly classes start today!

AM Results
Nick 7 Rx+32
Juan Carlos 4 (12k)
Melicious 6 Rx
Ryan 7 (16K)
Tow Matt 6 Rx
Amber 7 Rx
Noon
Sherman 6 Rx
Arnie 4 Rx
Betsy 7 Rx
PM Results
G 5 Rx
Cat 8 Rx
Ryan 5 Rx
Mark 5 (12K)
Stacey 7+24K
Schittone 6 (16K)
Chris 4 (24K)
Sarah 8 (15lb)
Melissa 5 (15lb)
Alex 5 Rx
Crash 5 (12K)
Zoom 5 (12K)
Skipper 5 (16K)
Cari 6 Rx
Darlene 7 Rx
Anthony 4 (35lb)
Jen 6 (12K)
Megan 6 (20lb)
Jordan 5 Rx
in Workout of the Day 185 comments

WOD 8/10

Snatch Deadlift to Knee 3×5
:20 Rest
Handstand Push-ups 3×5
2:00 Rest

then…

3 Rounds
400M Run
30 Double Unders
15 Burpees

Announcements
–Olympic lifting classes with Chad Vaughn start this Wednesday, August 11th Signup here
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Results
Juan Carlos 17:20 (3xS)
David 19:03 (3xS)
Andrew 16:57 (3xS)
Nick 11:14 (MOD)
Stephen 13:15 Rx
PM Results
Cat 17:50 (4xS)
Patrick 14:59 (4xS)
Winner 14:12 (4xS)
“G” 13:40 Rx
Chris 14:13 (4xS)
Christy 14:18 (4xS)
Sleeves 9:42 Rx
Mark 16:21 (4xS)
Jerry 11:25 Rx
Carissa 14:23 (4xS)
Charlie 10:12 Rx
L.G. 15:50 (4xS, sprawls)
J.J. 1736 (4xS)
Kirk 10:37 Rx
Skipper 13:01 (4xS)
in Workout of the Day 291 comments

WOD 8/9

“Fran”
21-15-9
Thrusters (95lbs, 65lbs)
Pull-ups

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.
-Winston Churchill

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Introducing the Competitive CrossFit Program
Bonjour CFA! It’s been awhile since we’ve chatted via the interwebs!  I want to give you guys the low down on a new program that I’ve develop called “Competitive CrossFit”.  The program officially starts today, but I have did some preliminary testing last week (some of you may seen the sit-ups, and rowing on Saturday). So keep reading for the down, and dirty.

What?
“Competive CrossFit” is exactly what it sounds like.   Its a regimented training program specifically for athletes that want to compete in CrossFit as a sport.  It’s geared, and programmed around the Sectional, Regional, and National CrossFit Games competitions.

Why?
As you all know my background is in tackle Football.   I see CrossFit the sport, and Football as similar beasts. When training for Football season, there is an off season that involves lots of weightlifting, with a decent amount of sprinting peppered in.   Followed by training camp that involves lots of conditioning, and lots of practice. Finally the regular season: where skills are sharpened through the week, in preparation for game day.  This is the basic philosophy our Competitive CrossFit will be based on.  As the head coach for our little gym I’m confident this is the best way to approach a sport as demanding as CrossFit.

So what’s the difference?

  • CC classes will be much more self-directed. There will be little to no explanation of movements, and coaches will focus on fine-tuning techniques, and mechanics.
  • The schedule will be considerably condensed, and participants will be expected to adhere to the schedule.
  • A certain level of commitment will be expected, the program is designed for folks that can commit their time, and energy for training specifically for a sport.
  • You may have to set aside your MetCon fix for awhile (exhibit A: Fran)
  • I’ll be a lot nicer in our CrossFit classes.

Where do I sign-up?
If people are interested in participating in the program they’re welcomed to email me, and inquire.  I have selected an initial group of athletes to start the program, but this list is not set in stone.  I am looking for folks that are ready to take their commitment to the next level.

AM Results
Melicious 6:43 (50lbs, BB)
Andrew 6:02 (50lbs, Jump)
Nick 5:41 Rx
Kirk 8:24 Rx
Ryan D. 5:34 (50lbs, GB)
David 4:57 (50lbs, Jump)
Ray 4:23 (65lbs)
Liz 12:20 (RB)
Cat 9:40 (RB)
Laura 8:44 (45lbs, Jump)
John 7:47 (75lbs)
Noon Results
Jables 8:16 (WB)
Tasha 10:56 (50lbs, BB)
Sherman 11:04 Rx
PM Results
Winner 10:50 (WB)
Cari 6:52 (45lbs, BB)
Patrick 9:50 Rx
Chris 13:05 Rx
Matt 3:42 Rx
Christy 8:24 (37lbs, Jump)
Jess 10:08 (55lbs, Jump)
Schittone 9:59 (65lbs)
Aubrey 11:19 Rx
Sarah 5:59 (25lbs, Jump)
Stephen 7:04 (85lbs)
Skipper 8:17 (45lbs, WB)
Heath 7:26 (45lbs, Jump)
Melly 8:36 (37lbs, Jump)
Alex 8:25 (85lbs)
Zoom 11:51 (35lbs, GB)
Darlene 7:55 (55lbs, WB)
Jennifer 7:51 (35lbs, Jump)
Crash 7:53 (25lbs, Jump)
Anthony 13:27 (55lbs, Jump)
Megan 10:00 (35lbs, GB)
in Workout of the Day 330 comments

WOD 8/7

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

800M Run
3 Rounds
5 HSPU
10 OVHD Squats (95lbs, 65lbs)
20 Double Unders
800M Run

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Team workout day rockin roll!

Results
Winner & Jables 20:49
Darlene & G 20:06
Alex & John 18:47
Jenn & Peter 16:52
Boone & Keir 13:53 Rx
in Workout of the Day 307 comments

WOD 8/6

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Stick Jumps
Air Squats

Either move or be moved.-Ezra Pound

Great article today: I (still) remember running

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Last call for INOV8 shoes, post shoes sizes to comments (even if you already have) I’ll make the order next weeks

Congrats on getting hitched Rene, and Claire!

AM Results
Jerry 7:55
Alex 9:57
L.G. 11:25 (KR)
Cat 6:31 (KR, 12″)
Liz 8:10 (KR, 12″)
Sarah 8:14 (KR)
in Workout of the Day 328 comments