No Class today or Monday!
At home WOD…
For time:
Run 1 Mile
50 Burpees
Sprint 800 Meters
CrossFit Games Regional Updates:
CLICK HERE for all scores, and results!
5 Rounds
200 M Ball Run
10 Wall Balls (20 lb, 15 lb)
10 Abmat Sit-ups
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. -Steve Prefontaine
Announcements:
– No classes Memorial Day weekend Saturday May 29th, and Monday May 31st.
– New 12 Noon class starts June 6th Monday’s, Wednesdays, and Fridays!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
The CFA power couple… Congrats on the engagement Boone and Aubrey!
| AM Results | |
| Eddie | 12:28 (15 lb) |
| AG | 10:59 Rx |
| Chaz | 9:30 (MOD) |
| Steph | 8:45 Rx |
| Darlene | 10:12 Rx |
| Melanie | 10:42 (10 lb) |
| Ryan | 9:33 Rx |
| Tow Matt | 9:43 Rx |
| Amber | 10:20 Rx |
| Greg | 11:22 (10 lb) |
| Liz | 12:23 |
Dips
4 x 10 Unbroken
*Post number of completed reps per set
then…
Every 30 Seconds until failure complete the following:
2 Pull-ups
2 Push-ups
2 Squats
*Completed rounds recorded
Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming. -John Wooden
Good luck to Stacey, Miquel, Tristy, Shane, Rob, Blake, Walker, and Shanan this weekend at the CrossFit Games South Central Regional!
| AM Results | |
| Eddie | 13 (Band) |
| Chaz | 29 Rx + CTB, Clap |
| Ray | 40 Rx + CTB, Clap |
| Stephenie | 26 (Band) |
| Liz | 6 (Band) |
| Kiehler | 33 Rx + CTB, Clap |
| Mark | 12 (Band) |
| Winner | 15 Rx |
| Charlie | 29 Rx +CTB, Clap |
| Rene | 28 Rx +CTB, Clap |
| Ryan | 25 Rx +CTB, Clap |
| Jables | 13 Rx |
| OJOE | 16 (Band) |
| G. | 22 Rx +CTB, Clap |
| Betsy | 24 Rx+CTB, Clap |
| Patrick | 20 Rx |
| Claire | 20 (Band) |
| Jerry | 40 Rx +CTB, Clap |
| Alex | 20 (Band) |
| LG | 11 (Band) |
| Carissa | 20 (Band) |
| Jamie | 22 (MOD) |
| Jordan | 4 (Band) |
| On Ramp | |
| Mike and Andre | 8:37 |
| LV & Nick | 10:28 |
| Tina & Trey | 9:25 |
Skills
Kipping/Russian Lunge
then…
Tabata Mash-up
Stick Jumps
Russian Swings (24K, 16K)
Imagination rules the world. -Napoleon Bonaparte
Announcements:
– No classes Memorial Day weekend Saturday May 29th, and Monday May 31st.
– New 12 Noon class starts June 6th Monday’s, Wednesdays, and Fridays!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| AM Results | |
| Eddie | 135 (20″, 16K) |
| Ainsley | 142 (12″, 12K) |
| Rob | 171 Rx |
| Chaz | 166 Rx |
| Walker | 209 Rx |
| Ariel | 148 Rx |
| Steph | 158 Rx |
| Tow Matt | 148 Rx |
| On Ramp | |
| Trey | 5:43 |
| Andre | 5:03 |
| Mike | 6:05 |
| PM Results | |
| Mel | 147 (12k) |
| Betsy | 171 Rx |
| John D | 143 Rx |
| Ryan | 150 Rx |
| Patrick | 203 Rx |
| G | 168 Rx |
| Cat | 163 (18″) |
| Anthony R | 204 Rx |
| Winner | 147 Rx |
| Blake | Skill |
| Shanan | Skill |
| Tasha | 167 (12k) |
| Cari | 171 (12k) |
| Jables | 181 Rx |
| Kirk | 212 Rx |
| Boone | 241 Rx |
| Mark | 100 (15lb, 18″) |
| Peter | 152 Rx |
| Darlene | 188 (18″, 12k) |
| Arnie | 84 (20″, 16k) |
| Aubrey | 165 Rx |
| Cara | 163 (15lb) |
| Carissa | 177 (12k) |
| Ali | 172 (16k, 20″) |
| Jordan | 160 (15lb, 18″) |
| On Ramp | |
| LV | 4:31 |
| Tina | 4:40 |
| Nick | 4:54 |
Push-ups 5×5
then..
3×800 M Sprints 3:00 Rest
A winning effort begins with preparation. -Joe Gibbs
Complete Beginners Guide to Barefoot Running
Announcements:
– No classes Memorial Day weekend Saturday May 29th, and Monday May 31st.
– New 12 Noon class starts June 6th Monday’s, Wednesdays, and Fridays!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| AM Results | |
| Jables | 3:26, 3:41, 3:37 |
| Chaz | 2:47, 2:45, 2:55 (Row) |
| Mike | 2:53, 3:13, 3:18 |
| Rob | 2:55, 3:04, 3:07 |
| Ray | 2:58, 3:08, 3:27 |
| Anthony | 4:48, 5:11, 5:30 |
| John | 3:11, 3:10, 3:01 |
| Kristin | CF Mom |
| Laura | 4:48, 4:55, 4:48 |
| Tow Matt | 3:26, 3:19, 3:26 |
| Amber | 4:03, 4:12, 4:06 |
| Kim | 4:58, 5:13, 5:07 |
| PM Results | |
| Betsy | 3:20, 3:32, 3:48 |
| Kiehler | 2:59, 3:24, 3:27 |
| Cat | 5:16, 5:17, 5:17 |
| Claire | 3:11, 3:19, 3:28 |
| G. | 3:21, 3:24, 3:38 |
| Charlie | 2:42, 2:31, 2:47 |
| Shanan | 2:59, 3:09, 3:08 |
| OJOE | 3:19, 3:48, 3:54 |
| Jess | 3:26, 3:28, 3:19 |
| Stacey | 3:15 |
| Mark | 4:19, 4:33, 4:38 |
| Winner | 3:51, 3:50, 3:52 |
| Carissa | 3:27, 3:31, 3:42 |
| LG | 3:44, 3:41, 3:48 |
| Peter | 3:18, 3:22, 3:24 |
| Alex | 3:14, 3:26, 3:35 |
| Stephen |
3:02, 3:14, 3:10 (Row) |
| Fro | 2:55, 3:10, 3:11 |
Skills
Core/Scap. Strength/Squats
then…
4 Rounds
AMRAP Double Unders in 1 Minute
400 M Sprint
*Double under reps and time recorded
I’ve got a theory that if you give 100% all of the time, somehow things will work out in the end.
-Larry Bird
Announcements:
– No classes Memorial Day weekend Saturday May 29th, and Monday May 31st.
– New 12 Noon class starts June 6th Monday’s, Wednesdays, and Fridays!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| AM Results | ||
| DUs | Time | |
| Rob | 79 | 12:11 |
| Kirk | 88 | 12:03 |
| Ray | 52 | 12:38 |
| Walker | 50 | 12:31 |
| Stephen | 143 | 13:45 Rx |
| Ariel | 61 | 12:12 (300) |
| Laura | 315 (S) | 12:15 (300) |
| Kim | 4 | 12:17 (300) |
| Liz | 448 (S) | 13:06 (300) |
| Kristin | CFM | CFM |
| Steph | 315 (S) | 12:36 Rx |
| PM Results | ||
| DUs | MetCon | |
| Patrick | 62 | 12:37 Rx |
| Cari | 329 (S) | 12:32 Rx |
| Boone | 207 | 11:26 Rx |
| Shanan | 178 | 12:22 Rx |
| G. | 109 | 12:54 Rx |
| Tasha | 10 | 13:28 Rx |
| Stacey | 173 | 12:06 |
| Jess | 122 | 12:25 |
| Blake | 100 | 12:16 |
| Cara | DNF | |
| Jordan | 49 | 17:17 |
| Fro | 83 | 12:45 |
| On Ramp AM | ||
| Andre | 5:36 | |
| Trey | 7:13 | |
| On Ramp PM | ||
| Nick | DNF | |
| Tina | 7:05 |
From our Friends at G7 Athletics
“Get Grok”
15 Minutes and/or 3 attempts to find
Max Strict Chin-ups
*Team Total recorded
then..
400 M Run
50 Swings (24K, 16K)
30 Box Jumps (24″, 20″)
10 Pull-ups
400 M Run
10 Pull-ups
30 Box Jumps (24″, 20″)
50 Air Squats
*Combined team time recorded
Art is anything you can get away with. -Marshall McLuhan
Announcements:
– The Whole 9 is coming to CFA Today! (12-4 PM)
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| Team #1 | 8, 9:32 |
| Winner | (Band) |
| Betsy | Rx |
| Team #2 | 16, 7:42 |
| Shanan | Rx |
| Keir | Rx |
| Team #3 | 22, 9:22 |
| Chaz | Rx |
| Cody | Rx |
| Team #4 | 20, 11:26 |
| Matt | Rx |
| Ali | Rx |
| Team #5 | 19, 11:48 |
| Darlene | (12k, Band) |
| Greg | (12k, Band) |
Back Squat
5-5-5-5-5
then…
400 M Run
7 Rounds
5 Chest to bar Pull-ups
5 Box Jumps
400 M Run
When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power.
– Hugh White
Announcements:
– The Whole 9 is coming to CFA this Saturday, and then have extended their seminar by an hour (12-4 PM)!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| AM Results | |
| Jables | 9:45 (Band) |
| Cat | 12:47 (Band) |
| Greg | 12:51 (Jump, 20″) |
| Kirk | 9:27 Rx |
| Chaz | 9:17 (Chin) |
| Rob | 8:51 Rx |
| Alex | 11:53 (Band) |
| Kristin | 10:56 (MOD) |
| John | 10:38 (Chin) |
| Rene | 10:39 (Band, 20″) |
| Bill | 13:27 (Band, 20″) |
| Ariel | 10:46 (Band) |
| Stephanie | 9:31 (Jump) |
Glute Ham Raises 5-5-5-5-5
Weighted Chin-ups 4-4-4-4-4-4
*Post Chin-up Weights
then…
15 Minutes AMRAP
20 DB Hang Power Cleans to Push Press (35 lb, 20 lb)
20 Unbroken Wall Balls (20 lb, 15 lb)
*If Wall Balls are not finished unbroken restart current round, total rounds recorded
Action is the real measure of intelligence. -Napoleon Hill
Announcements:
– The Whole 9 is coming to CFA this Saturday, and then have extended their seminar by an hour (12-4 PM)!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| AM Results | |
| Rob | 3 Rx |
| Chaz | 4 (20lb, 10lb) |
| Ray | 4 (20lb, 15lb) |
| Liz | 3 Rx |
| Tow Matt | 3 (30lb, 15lb) |
| Amber | 4 (15lb, 10lb) |
| PM Results | |
| Melanie | 3 (10lb, 10lb) |
| Winner | 4 Rx |
| Mark | 3 (MOD) |
| Betsy | 5 Rx |
| Patrick | 3 (30lb) |
| Jordon | 4 (10lb, 10lb) |
| Ali | 4 (20lb, 15lb) |
| Peter | 3 (20lb) |
| Alex | 4 (20lb, 15lb) |
| LG aka “Hoss” | 4 (10lb, 10lb) |
CrossFit Austin is pleased to announce our one-day Olympic Weightlifting Seminar featuring 2-time Olympian Chad Vaughn and USAW Senior International Coach Ursula Garza Papandrea. The focus of the seminar will be detailed instruction and hands-on training of the Snatch and the Clean and Jerk. This seminar will provide you with:
• Mechanics and fundamentals of the Snatch and Clean & Jerk
• Logical progressions for the two competitive lifts
• Small group instruction from Olympic level coaches and athletes
“Ursula Papandrea and Chad Vaughn, are outstanding coaches in the art of Olympic style weightlifting. I think and feel so highly about these 2 great people’s potential I have asked them to be part of my teaching team with the CrossFit olympic weightlifting certification. I highly suggest anyone attend…(this seminar)…with 2 time Olympian Chad Vaughn and Senior International Coach Ursula Papandrea!!!”
Coach Mike Burgener, Coach of the CrossFit Olympic Weightlifting Certification
The seminar will run from 9 AM to 5 PM, limited space is available, cost: $250.
CLICK HERE TO SAVE YOUR SPOT
Video By Rob Garza of G7 Athletics
A few words from top CrossFitters, Coaches, and Gym Owners:
Chad and Ursula were able to point out, and correct just two small faults in my clean and jerk. Over the next two months of training I added 40 lbs to my squat clean 1 RM. I recommend their seminar to anyone that is dedicated to being a competitive CrossFitter, athlete, or weightlifter.
-Jeremy Thiel 3 time CrossFit Games qualifier, Owner of CrossFit Central
It is obvious that Chad and Ursula have the knowledge to be great Olympic style weightlifters, but they also have the coaching knowledge to make you a better lifter. I use these two regularly for help with my lifts and you would be smart to do the same thing.
– Dutch Lowy 2 time CrossFit Games qualifier, Owner CrossFit ATM and dutchlowy.com
I attended Chad and Ursula’s Olympic Weightlifting Seminar at G7. The one on one attention that I received helped me PR both my Snatch and Clean and Jerk. They where able to break down my lifts and build them up the way they needed to be. What really helped me was the attention to detail, every little correction. I can’t wait to be able to train under them again, and be able to host one of their Seminars at Bayou City CrossFit.
– Vic Zachary CrossFit Games Qualifier, Owner Bayou City CrossFit
Attending Chad and Ursula’s Olympic Weightlifting Seminar is a must. Their ability to break down lifts, and most importantly get the athlete to understand what they are doing is unmatched. Do yourself a favor and sign up to watch/learn from the best in the business.
-Bryan Diaz Regional CrossFit Games Qualifier, Head Coach/Programmer River City CrossFit, Traveling Coach for CrossFit Endurance
As a CrossFit competitor, Chad and Ursula’s seminar was a huge benefit. Becoming technically proficient in the snatch and clean and jerk has helped me to make major gains in both lifts. Besides benefiting me as an athlete, the greatest part of these seminars is that it makes me a better coach. I have a greater ability to coach athletes through the laid out progressions that Ursula and Chad demonstrate and teach. The platform time with these coaches is invaluable to me as an athlete and a coach.
-Miquel Garza Regional CrossFit Games Qualifier, Owner/Director of Programing for G7 Athletics, CrossFit Austin Coach