Workout of the Day

Weekly Buy In/ Cash out
Sorenson Hold 2 x 1:00
Partner Hamstrings Stretch 2-3 Rounds

“The South Austin Obstacle Course”
20 Minutes AMRAP
5 Passes through the Ascending Stick Jumps (if you knock over a stick start back at 1)
2 50 Meter Farmers Walk, return with 50 Meter Waiters Walk (55 lb, 35 lb)
1 Ball Run Hill Sprint (20 lb, 15 lb)
Yoke Walk the Hill loop (135 lb, 95 lb)
*One of each implement per team, each team members starts at a different obstacle,  no passing

Announcements:
– CrossFit Total Day Saturday June 26th don’t forget to sign up for your timeslot!
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
– 2nd Annual Murph Day July 3rd

Weekly Buy In/ Cash out
Sorenson Hold 2 x 1:00
Partner Hamstrings Stretch 2-3 Rounds

5 Sets
1 Clean+2 Front Squats+1 Jerk
:30 Rest
5 Weighted Dips
:90 Rest

then…

5 Rounds
1 Snatch+2 Overhead Squats
10 Unbroken Burpees
Rest :90

Champions are made from something they have deep inside them, a desire a dream a vision. they have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. but the will must be stronger than the skill. -Muhammad Ali

Primal Advice for Acne Sufferers

Announcements:
– CrossFit Total Day Saturday June 26th don’t forget to sign up for your timeslot!
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
– 2nd Annual Murph Day July 3rd

Weekly Buy In/ Cash out
Sorenson Hold 2 x 1:00
Partner Hamstrings Stretch 2-3 Rounds

Press
3-3-3-3-3-3-3-3
Rest 2:00 Minutes between sets
*Post loads to comments

then…

40 Walking Lunges (35 lb, 20 lb)
10 Double Unders
30 Walking Lunges (35 lb, 20 lb)
20 Double Unders
20 Walking Lunges (35 lb, 20 lb)
30 Double Unders
10 Walking Lunges (35 lb, 20 lb)
40 Double Unders
*Time recorded

The great pleasure in life is doing what people say you cannot do. -Walter Bagehot

How to handle shift work

Announcements:
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
– 2nd Annual Murph Day July 3rd

Weekly Buy In/ Cash out
Sorenson Hold 2 x 1:00
Partner Hamstrings Stretch 2-3 Rounds

8 sets
2 Back Squats
:30 Rest
4 Weighted Chin-ups (Do 6 sets on the Chins, start after 2nd set of Back Squats
:30 Rest

then…

3 Rounds
5 Hang Power Cleans
10 Push-ups
300 M Sprint
Rest 2:00
*Use a weight that is challenging, but allows you to finish the reps unbroken, increase each round if necessary
*Weight and time recorded

The more you can dream, the more you can do. -Michael Korda

Fridge to Plate in 20 minutes

Announcements:
– New Oly Classes with Coach Chad start today!
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
– 2nd Annual Murph Day July 3rd

Weekly Buy In/ Cash out
Sorenson Hold 2 x 1:00
Partner Hamstrings Stretch 2-3 Rounds

6 Sets
4 Stiff Leg Deadlifts
Rest :30
4 Weighted Dips
Rest :30
*Post Weights to comments

then…

4 Rounds
5 Front Squats
3 Jerks
100 M Sprint
Rest 1:00
*Use a weight that is challenging, but allows you to finish lifts without dropping bar, increase each round if necessary
*Weight and time recorded

If you start to take Vienna, take Vienna. -Napoleon Bonaparte

Win the mental battle

Announcements:
– New Oly Classes with Coach Chad start tomorrow
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
– 2nd Annual Murph Day July 3rd

Murph Day is back!

Weekly Buy In/ Cash out
Sorenson Hold 2 x 1:00
Partner Hamstrings Stretch 2-3 Rounds

Find your 1 RM in the Power Snatch
*AM Post to comments, Noon, & PM recorded

then…

3 Rounds
3 Handstand Push-ups
10 Box Jumps (24K, 16K)
10 Thrusters (95 lb, 65 lb)
*Time Recorded

A dream you dream alone is only a dream. A dream you dream together is reality. -John Lennon

Coach Chad wins his sixth National Championship

Announcements:
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
– 2nd Annual Murph Day July 3rd

Congrats to Coach Chad on his sixth national championship, and qualifying for the World Team!

Two Person Teams:

In 15 minutes find a combined 4 Rep Max Deadlift
*one bar per team, each person must do at least one of the 4 reps per weight

In 15 minutes complete a combined 50 strict chin-ups at a 30X0 Tempo
*One person works at a time, tempo must be maintained

In 10 minutes complete as many laps around the building as possible
*Score will equal combined laps of teammates

Each team will be ranked after each event, and receive a point amount for there placement, lowest score wins 321…GO!

Watch live at 1 PM today as Coach Chad competes for the USA National Championship of Olympic Weightlifting!

Weekly Buy In/ Cash out
Side Plank Hold 3x:30 per side (no rest between sets)
Shin on the wall stretch 2x:30 per leg

5 Sets
Front Squats + Push Jerk 3+1
:20 Rest
3 Weighted Dips (add 3 more sets at the end)
1:00 Rest
*Post Dip, and Front Squat+Push Jerk loads

then…

5 Rounds 
:30 AMRAP Right Arm Dumbell Power Snatches
:30 Left Arm DB Power Snatches
1:00 Minute Rest bt Rounds
M= 55 lb W= 35 lb
*Time recorded

Don’t borrow someone else’s spectacles to view yourself with. -Simon Travaglia

Sunshine in a Nut Shell

Announcements:
– Live webcast of the 2010  USA Weightlifting National Championships (Chad is scheduled to lift @ 1 PM on Saturday)
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th

Enjoy Oregon this summer Bill, we’ll save a burpee spot for you back here in Austin!

Weekly Buy In/ Cash out
Side Plank Hold 3x:30 per side (no rest between sets)
Shin on the wall stretch 2x:30 per leg

Back Squat
3-3-3-3-3-3-3-3
Rest 3:00 Minutes between Sets (perfect your kip swing and improve mobility during this time)
*Post Weights to comments

then…

50 Burpees
50 Chest to bar pull-ups
*Time Recorded

If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.
-John Wooden

The Colbert Bump

Announcements:
– Live webcast of the 2010  USA Weightlifting National Championships (Chad is schedule to lift @ 1 PM on Saturday)
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th