Back Squat
5-5-5
*Post loads to comments
then…
12 Minute AMRAP
5 Chest to Bar Pull-ups
100 M Run
10 Total Hang DB Snatches (55 lb, 35 lb)
100 M Run
15 Air Squats
If you sense there must be more, there is more. -Alan Cohen
| AM Results | |
| Ainsley | 4 (MOD) |
| Chaz | 4 (Chin, 35lb) |
| Bill | 3 (MOD) |
| Kirk | 4 (35lb) |
| Eddie | 3 (Band, 15lb) |
| Ray | 5 (35lb) |
| Stephanie | 5 (Band, 15lb) |
| Rob | 4 Rx |
| Laura | 4 (Band, 20lb) |
| Sabrina | 4 (Band, 15lb) |
Gymnastic Skills
L-Sit/Pull-ups/Swings
then…
“Run Annie Run”
400 M Run
50-40-30-20-10
Double Unders (or x4 Singles)
AbMat Sit-ups
800 M Run
*Something special to commemorate our long overdue happy hour!
Never complain and never explain. -Benjamin Disraeli
Nugget’s Home away from home getting some press
Announcements-
Happy Hour Today! 7 PM @ The Red Shed Tavern
| AM Results | |
| Chaz | 23:21 (Singles) |
| Eddie | 23:11 (MOD) |
| John | 18:11 (Singles) |
| Rene | 21:13 (MOD) |
| Liz | 28:13 (MOD) |
| Amber | 23:10 (Singles) |
| Tow Matt | 21:29 Rx |
| Kristin | MOD |
| PM Results | |
| Winner | 19:52 (Singles) |
| Kiehler | 21:26 (Singles) |
| G. | 19:13 Rx |
| Claire | 18:48 (Singles) |
| Cody | 17:32 (MOD) |
| Peter | 21:05 (MOD) |
| Ali | 22:03 (MOD) |
| Level 2 | |
| Jerry | 11:49 Rx |
| Shanan | 10:57 (55lb) |
| Walker | 16:05 Rx |
| Tristy | 13:20 ROM |
| Stacey | 8:59 Rx |
| Betsy | 11:17 Rx |
| Blake | 10:58 Rx |
| Nugget | 6:55 Rx |
| On Ramp | |
| Team 1 | |
| Anne & Carissa | 10:43 |
| Team 2 | |
| Cara, Arnie & Genie | 11:36 |
Snatch Grip Deadlift
5-5-5-5 (Refer 4/6)
*Post loads to comments
then….
7 Minutes AMRAP
5 Push-ups
5 Dumbell Hang Cleans (55 lb, 35 lb)
Life is not an exact science, it is an art. -Samuel Butler
Announcements-
Happy Hour Thursday, 7 PM @ The Red Shed Tavern
| AM Results | |
| Tristy | 8 (L) |
| Ainsley | 10 (MOD) |
| Mike | 10 (35 lb) |
| Kirk | 9 (35 lb) |
| Sherman | 8 (MOD) |
| Ray | 9 (35 lb) |
| Anthony | 5 (15 lb, Knee) |
| Amber | 9 (20 lb, L) |
| Bill | 8 (20 lb) |
| Sabrina | 9 (15 lb, Knee) |
| Laura | 8 (20 lb, Knee) |
| Stephanie | 9 (15 lb, Knee) |
| Tow Matt | 8 (35 lb) |
| PM Results | |
| G | 8 (20lb, Elevated) |
| Cat | 11 (12lb) |
| Shanan | 10 (20lb) |
| Melanie | 8 (15lb, Knee) |
| Winner | 8 (20lb, Elevated) |
| Blake | 7 Rx |
| Ali | 9 (20lb) |
| Cari | 9 (15lb) |
| Keir | 8 Rx |
| Walker | 8 (20lb) |
| KDawg | 9 (15lb, Knee) |
| Aubrey | 10 (20lb, Knee) |
| LG | 9 (15lb, Knee) |
| Alex | 7 (35lb) |
| Darlene | 8 (12lb, Knee) |
| Peter | 10 (20lb) |
| On Ramp | |
| Anne | 6:29 |
| Cara | 5:33 |
| Carissa | 5:28 |
| Anne | 6:32 |
Ring Skills/Handstand Skills/ Glute Ham Raises
then…
5 Rounds
7 Burpees
15 Russian Swings (24 K, 16K)
100 M Run
And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department. -Andrew Carnegie
Announcements-
Happy Hour Thursday, 7 PM @ The Red Shed Tavern
(Ed. Note: Once a week we are going to be posting original material on the website from our coaches and colleagues. This is the first edition, if anyone has a good name for this series your input is encouraged in the comments. Without further ado the great “Nugget”)
The CrossFit Mentality by Miguel “Nugget” Garza
Breakdown or Breakthrough? I’ve found that these are the two results of a CrossFit workout. Oddly though, these results aren’t a product of the workout, but rather a mindset established before the clock starts. Breakdown is the little guy in your head that tells you it’s too heavy, it’s too difficult, it’s too exhausting, or it hurts too much. Breakthrough is the little guy on your shoulder that tells you “I’m going to finish today, I’m going to try my best, and I’m not going to give up!”
Through observation and learned experiences, I’ve found that training the mind is just as important as training the body. This is because the body can only do what the mind allows it to do. Sit and think of a workout that you felt you could have done faster, or with more weight, and I’m sure you can remember the moment where you decided mentally that you weren’t going to push it. I know it happens to me every time I workout, I think to myself, why am I putting myself through this pain. The answer to this question determines how I finish.
You see, the mind is just like the body, it has capacities, and just like the body, it can be trained to become stronger. After last year’s Regional, I knew there was something I was missing. I had trained my body to what I thought was it’s limit, but I truly hadn’t. Breakthrough, (remember the little guy on my shoulder?) hadn’t been found. Each WOD was a battle between my mental and physical capacities, and each time my mind won out and told my body to quit.
Don’t over think, take yourself lightly, and take a minute to realize that the work we do is fun. Everyday we struggle with one another to build each other up. As we continue to build our physical capacity, just take a minute to get your mind right, and you will be on track to achieve greatness. Breakthrough mentally.
| AM Results | |
| Chaz | 8:32 Rx |
| Fro | 7:17 Rx (Rds 2-5) |
| John | 8:13 Rx (Rds 2-5) |
| Amber | 8:26 Rx |
| Kristin | 10:34 (MOD) |
| Tow Matt | 8:40 Rx |
| PM Results | |
| Shanan | 6:43 Rx |
| Sherman | 9:33 Rx |
| Pato | 6:06 Rx |
| Cat | 8:33 Rx |
| Rob | 8:56 Rx+Large Marge |
| Mel | 8:48 (12K) |
| Liz | 10:34 (12K) |
| “G” | 8:09 (35lb) |
| Claire | 7:36 (35lb) |
| Betsy | 6:41 Rx |
| Blake | 6:47 Rx+Large Marge |
| Kiehler | 7:57 Rx |
| Laura | 8:34 (Row, 12K) |
| Stacey | 5:40 Rx |
| Kirk | 6:57 Rx |
| Peter | 8:01 Rx |
| Flury | 9:26 (16K) |
| K-Dawg | 8:47 Rx |
| Alex | 9:08 Rx |
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 pride of the 7:30 PM class Darlene Price….
State your Name and/or Nickname please.
V. Darlene Price. Don’t ask. It was my grandmother’s name, and you’ve never heard of it.
Occupation?
Electrical designer. Mainly, I design power systems for schools.
Words to live by?
Chuck Yeager: You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.
What is your fitness background?
Basketball & field hockey in high school. Warmed the bench and learned I could run. Track & cross country in college. 5k & 10ks afterward. Yoga.
How long have you been CrossFitting?
Counting the month of the broken wrists, five!
What’s your favorite part of CrossFit?
I love it all. Great people. Variety. WOD scaled to my level. But my very favorite part is that moment when I realize that I just did something really hard that I didn’t know I could do.
What are your training goals?
To see Rx next to my name every workout. I fantasize about unassisted pull-ups and push-ups…. I’ve never had upper body strength, so that would be really cool.
Favorite sport or activity?
OK, you’re just digging for compliments. CrossFit, of course! Thank you all so much for creating a great support system for getting strong and healthy.
Recent adventure you’re planning?
Capitol 10K, here I come!
Tell us something we don’t know about you?
I’m accident-prone. Oh, wait, that cat is out of the bag.
Longhorns or Aggies?
I work with both so I stay out of the line of fire. Go Texas!
What member of CFA member do you think would look the best with a Mustache?
Hmmm. Boone, with a huge handlebar, waxed and curled up at the sides.
Leave the fine folks of CrossFit Austin with some parting words?
Mark Twain: Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.
Front Squats
5-5-5-5 (refer to 4/8)
*Post loads to comments
then…
3 Rounds
10 Presses (95 lb, 65 lb)
20 Box Jumps
I like the dreams of the future better than the history of the past. -Thomas Jefferson
5 Tips for becoming an early riser
Announcements:
– New 6 AM On Ramp Class w/Tristy starts Today!, April 12, Sign up HERE!
– Town Lake Bootcamp starts Today! (Click here for more info)
| AM Results | |
| Rob | 4:46 Rx |
| Stephen | 4:36 (45 lb) |
| Ainsley | 3:47 (35 lb, Steps) |
| Cat | 5:08 (45 lb) |
| Chaz | 5:32 (65 lb) |
| Kirk | 4:59 Rx |
| Stephanie | 5:12 (40 lb) |
| Ray | 5:13 (75 lb) |
| Ali | 4:37 (75 lb, 20″) |
| Bill | 4:49 (45 lb, 12″) |
| Liz | 4:27 (45 lb, 12″) |
| Sabrina | 5:57 (35 lb) |
| Laura | 5:08 (45 lb, 12″) |
| PM Results | |
| Claire | 5:31 (35lb) |
| G | 5:24 (45lb) |
| Cody | 5:11 (65lb) |
| Pato | 3:29 Rx |
| Winner | 5:08 (30lb) |
| Patrick | 5:15 Rx |
| Cari | 5:26 (25lb) |
| Tristy | 4:23 (55lb) |
| Darlene | 6:16 (35lb) |
| Anthony | 9:17 (15lb, 20″) |
| Kiehler | 5:33 (85lb) |
| Aaron | 5:37 (75lb) |
| Blake | 4:37 Rx |
| Boone | 3:10 Rx |
| Tasha | 5:58 (MOD) |
| JJ | 4:03 (65lb) |
| KDawg | 4:26 (25lb) |
| Aubrey | 5:08 (35lb) |
| Walker | 3:33 (45lb) |
| On Ramp | |
| Arnie | 11:27 |
| Genie | 10:41 |
| Cara | 8:44 |
| Carissa | 6:39 |
| Anne | 7:47 |
Schedule for today:
9 AM – Affiliate Team Tryouts begin (Spectators and Competitors are encouraged to come to this!!!!)
WOD 1
In 15 Minutes find a 1 RM Max for the Snatch
M: 1. Blake 2. Tow Matt
W: 1. Tristy 2. Walker 3. Betsy 4. Shanan
WOD 2
5 Minutes AMRAP
1 Power Clean
1 Thruster
M: 115 W: 75
M: 1. Blake 2. Tow Matt
W: 1. Betsy 2. Tristy 3. Walker 4. Shanan
WOD 3
400 M Run
30 Burpees
400 M Run
45 Abmat Sit-ups
400 M Run
45 Wall Balls (M: 20 lb to 10′, W: 10 lb to 10′)
400 M Run
30 Pull-ups (M: Chest to Bar, W: Chin over Bar)
M: 1. Blake 2. Tow Matt
W: 1. Walker 2. Shanan 3. Betsy 4. Tristy
Overall Rankings
M: 1. Blake 2. Tow Matt
W: 1. Walker 2. Betsy (T) 2. Tristy (T) 3. Shanan
10 AM – Regular Saturday team WOD
Team WOD
30 Pull-ups
400 M run
45 Wall Balls (M: 20 lb to 10′, W: 10 lb to 10′)
400 M Run
45 AbMat Sit-ups
400 M Run
30 Burpees
400 M Run
| Team Results | |
| Dan & Boone | 16:34 Rx |
| G & Alex | 22:35 |
| Darlene & Claire | 23:31 |
| Cody & Patrick | 24:44 |
Today’s Workout(s) will feature Wall Balls, Deadlifts, Burpees, Snatches, Swings, Squats, Push-ups , Sit-ups, Cleans, or Pull-ups in various combination of reps, rounds, and weights. Come join the fun!!!!!
Press
5-5-5
*Post loads to comments
then..
400 M Run
21 Sumo Deadlift High Pulls (95 lb, 75 lb)
20 Air Squats
15 Sumo Deadlift High Pulls (95 lb, 75 lb)
20 Air Squats
9 Sumo Deadlift High Pulls (95 lb, 75 lb)
20 Air Squats
400 M Run
Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown. -Ross Perot
Cure your ailments with your diet
Announcements:
– Affiliate Team Try Out, this Saturday April 10th @ 10 AM.
– New 6 AM On Ramp Class w/Tristy starts Monday, April 12, Sign up HERE!
– Town Lake Bootcamp starts Monday, April 12th! (Click here for more info)
| AM Results | |
| Kirk | 9:32 Rx |
| Bill | 9:37 (Row, 40 lb) |
| Ainsley | 5:49 (MOD) |
| Cat | 9:54 (45 lb) |
| Ray | 9:11 Rx |
| Steph | 8:29 (45 lb) |
| John | 10:21 (75 lb) |
| Anthony | 14:25 (35 lb) |
| Kristin | 10:02 (MOD) |
| Tow Matt | 9:30 (85 lb) |
Front Squats
5-5-5
*Post load to comments
then…
7 Rounds
7 CTB Pull-ups
7 Overhead Squats (65 lb, 45 lb)
Every Minute do 3 Burpees
A person always doing his or her best becomes a natural leader, just by example. -Joe DiMaggio
Announcements:
– Affiliate Team Try Out, this Saturday April 10th @ 10 AM.
– New 6 AM On Ramp Class w/Tristy starts Monday, April 12, Sign up HERE!
– Town Lake Bootcamp starts Monday, April 12th! (Click here for more info)
| AM Results | |
| Walker | 9:00 Rx |
| Jables | 10:54 (35lb, Band) |
| Alex | 12:00 (45lb, Band) |
| Jerry | 9:49 Rx |
| Peter | 10:31 (Band) |
| Liz | 12:49 (Jump, 15lb) |
| Pm Results | |
| Tristy | 5:56 (Band) |
| “G” | 11:48 (Band) |
| Claire | 15:03 (Band, 35lb) |
| Kiehler | 6:53 (Chin) |
| Flury | 10:00 (Band, 25lb) |
| Stacey | 5:47 RX |
| Patrick | 9:01 (Band) |
| K-dawg | 13:00 (Band, 35lb) |
| Laura | 15:25 (Band, 35lb) |
| On Ramp | |
| Ali | 3:48 (4:51) |
| Tim | 4:14 (10:40 |
| Kelli | 4:16 |
Gymnastic Skills
Ring Holds/Handstands/Glute Ham Raises
then…
4 Rounds
2 Hill Loops
20 Swings (24 K, 16K)
When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure. –Peter Marshall
Announcements:
– New Weightlifting Classes w/ Chad Vaughn start this Wednesday, April 7th 3:00 PM and 6:30 PM
– Affiliate Team Try Out, this Saturday April 10th @ 10 AM.
– New 6 AM On Ramp Class w/Tristy starts Monday, April 12, Sign up HERE!
– Town Lake Bootcamp starts Monday, April 12th! (Click here for more info)
| AM Results | |
| Chaz | 14:28 Rx |
| Mike | 13:47 Rx |
| Ainsley | 17:33 (12K) |
| Walker | 12:34 (Row) |
| Kirk | 12:32 Rx |
| Stephanie | 12:26 (12K ROM) |
| Ray | 11:51 (16K) |
| John | 12:19 (16 K) |
| Amber | 12:52 (12K) |
| Bill | 14:19 (Row, 16K) |
| Michelle F. | 12:55 (12K) |
| Sherman | 12:22 MOD |
| Kiehler | 14:43 Rx |
| Laura | 13:07 (Row, 12K) |
| PM Results | |
| Cat | 15:45 Rx |
| Shanan | 11:59 (12K) |
| Boone | 10:07 Rx |
| LG | 15:42 (12K, 500m Row) |
| Blake | 10:59 Rx |
| Patrick | 10:50 (16K) |
| Melanie | 13:18 (20lb) |
| Winner | 12:59 (12K) |
| Betsy | 12:01 Rx |
| Jerry | 13:33 Rx |
| Aubrey | 14:00 Rx |
| Anthony | 16:34 (12K) |
| Claire | 12:20 (12K) |
| G | 13:20 Rx |
| Peter | 13:10 (35lb) |
| On Ramp | |
| Tim | 7:38 |
| Kelli | 5:58 |
| Ali | 6:29 |