Workout of the Day

CrossFit Games Affiliate Team Tryout

This Saturday we will be holding tryouts for our Affiliate Team that will represent CrossFit Austin at the South Central Regional in Fort Worth on May 29th and 30th.  The team will consist of a combination of six people two of which must women.  We will select 8 people men or women (6 member 2 alternates) to train together for the regional competition.  The Tryouts will consist of 3 events:

– A One Rep Max attempt on an Olympic Weightlifting movement

– A Short (Under 7 minute) MetCon

– A Long (Over 15 Minute) MetCon

The events will start at 9 AM on Saturday, and  culminate with the long MetCon being our regular Saturday morning workout.  If you cannot make it on Saturday you will have a chance to make up the events by next Wednesday, by contacting and setting up an appointment with me.

in Workout of the Day 1 comments

CrossFit Games Affiliate Team Tryout

This Saturday we will be holding tryouts for our Affiliate Team that will represent CrossFit Austin at the South Central Regional in Fort Worth on May 29th and 30th.  The team will consist of a combination of six people two of which must women.  We will select 8 people men or women (6 member 2 alternates) to train together for the regional competition.  The Tryouts will consist of 3 events:

– A One Rep Max attempt on an Olympic Weightlifting movement

– A Short (Under 7 minute) MetCon

– A Long (Over 15 Minute) MetCon

The events will start at 9 AM on Saturday, and  culminate with the long MetCon being our regular Saturday morning workout.  If you cannot make it on Saturday you will have a chance to make up the events by next Wednesday, by contacting and setting up an appointment with me.

in Announcements / Athlete of the Month / Events / Workout of the Day 281 comments

WOD 4/6

Snatch Grip Deadlift
5-5-5
*Post loads to comments

then…

Tabata Mix
DB Snatches (55 lb, 35 lb)
Wall Balls (20 lb, 15 lb)
AbMat Sit-ups
Rest 2 minutes between movements
* Best Rounds recorded

Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. -Mark Rippetoe

Princeton steps on board

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)

Is this man your coach? He could be...

AM Results      
  DBS WB SU
Rob Rx 6 10 12
Fro 8 (35 lb) 9 10
Kristin 11 11 Plank
Laura 9 (20 lb) 11 (15 lb) 10
Bill 7 (15 lb) 10 (14 lb) 10
Amber 8 (20 lb) 13 (10 lb) 8
Tow Matt 9 (35 lb) 9 11
Pm Results      
Liz 8 (10lb) 9 (10lb) 10
Mel 11 (10lb) 11 (10lb) 11
“G” 11 (20lb) 11 13
Betsy 13 (20lb) 12 16
Jerry 7 (35lb) 11 14
Shanan 13 (20lb) 10 13
Cat 12 (20lb) 13 13
Claire 11 (15lb) 11 11
Stacey RX 11 13+10″ 16
Courtney 10 (15lb) 12 (10lb) 14
Winner 13 (15lb) 12 18
Laura 9 (15lb) 12 (10lb) 12
Blake RX 10 13 17
Mike 10 (20lb) 8 (15lb) 13
Dan RX 9 11 14
K-Dawg 10 (15lb) 9 (10lb+10″) 13
Peter 9 (30lb) 10 (15lb) 12
in Workout of the Day 335 comments

WOD 4/5

Gymnastic Skills

L-Sit/Pull-ups/Swings

then…

3 Rounds
400 M Run
10 Back Squats (135 lb, 95 lb)
10 Pull-ups

If there is no struggle, there is no progress. -Frederick Douglass

3 Meals a day

Announcements:
– New Weightlifting Classes w/ Chad Vaughn start Wednesday, April 7th 3:00 PM and 6:30 PM
– 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 9:55 (45 lb)
Kirk 10:34 Rx
Walker 10:35 (Row , 75 lb)
Cat 12:28 (Jump)
Ainsley 13:39 (Jump, 45 lb)
Ray 9:36 (115 lb)
John 10:59 (95 lb)
Fro 13:40 (Band)
Rob 9:18 Rx
PM Results
Liz 15:53 (45 lb, Band)
G. 10:11 (75 lb, Band)
Jables 10:30 (65 lb, Band)
Melanie 10:38 (Row, 45 lb, Band)
Boone 7:54 Rx
Tristy 9:42 (Band)
Flury 14:01 (75 lb, Band)
Stacey 8:43 Rx
Courtney 12:18 (45 lb, Band)
Winner 11:18 (45 lb, Band)
Sherman 13:42 (Band)
Kiehler 11:46 Rx
Patrick 12:57 (Band)
Blake 9:08 Rx
Anthony 15:19 (45 lb, Band)
K Dawg 12:09 (55 lb, Band)
JJ 13:26 (115 lb, Band)
Alex 12:40 (115 lb, Band)
Aubrey 12:56 (65 lb, Band)
Rene 14:28 (75 lb, Band)
On Ramp
Tim 4
Ali 5
Kelli 6
in Workout of the Day 318 comments

WOD 4/3

MindBody Online Sign In

Team Workout

800 M Run
21 Squats
15 Burpees
9 Partners HSPU
400 M Run
9 Partners HSPU
15 Burpees
21 Squats
800 M Run

*One person works at a time, team can not move on to the next movement until both have finished.

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

Announcements:
– New Weightlifting Classes w/ Chad Vaughn start Wednesday, April 7th 3:00 PM and 6:30 PM
-Town Lake Bootcamp starts Monday April 12th! (Click here for more info)


in Workout of the Day 262 comments

WOD 4/2

MindBody Online Sign In

100 Double Unders
50 Swings (24K, 16K)
100 Push-ups
50 Double Unders

It is work, work that one delights in, that is the surest guarantor of happiness. But even here it is a work that has to be earned by labor in one’s earlier years. One should labor so hard in youth that everything one does subsequently is easy by comparison. -Ashley Montagu

Vitamin D vs. Flu and Asthma

Announcements:
– New Weightlifting Classes w/ Chad Vaughn start Wednesday, April 7th 3:00 PM and 6:30 PM
-Town Lake Bootcamp starts Monday April 12th! (Click here for more info)

AM Results
Alex 21:48 (Singles, 16K)
Anthony 15:46 (MOD)
Ray 18:08 (Singles)
John 18:34 (Singles 16K)
Fro 22:20 (Singles, 16K)
Boone 11:16 Rx
Aubrey 11:40 (Singles, Knee)
Ainsley 10:52 (Singles, Knee)
Adam 17:03 (Singles, 16K)
Rob 18:00 Rx
Stephanie 8:12 (MOD)
Kristin 10:01 (MOD)
in Workout of the Day 5 comments

WOD 4/1

MindBody Online Sign In

4 x 400 M Time Trials
Take full recovery between trials (3-5 Minutes)

Life is like a ten speed bicycle. Most of us have gears we never use. -Charles M. Schulz

POSE anyone?

Annoucements:
– New Weightlifting Classes w/ Chad Vaughn start Wednesday, April 7th 3:00 PM and 6:30 PM
-Town Lake Bootcamp starts Monday April 12th! (Click here for more info)

AM Results  
Jamie 1:30
Chaz 1:17
Walker 1:28
Jerry 1:08
Kristin 344 M Row
Dan 1:12
Tow Matt 1:27
Pm Results  
Rob 1:15
Kiehler 1:11
Shanan 1:16
Winner 1:33
Liz 1:32
“G” 1:28
Claire 1:23
Aaron 1:30
Patrick 1:12
Blake 1:20
J.J. 1:46
Peter 1:23
K-Dawg 1:30
Cody 1:11
Alex 1:18
Laura Skill
On Ramp  
Team WOD

Tim, Kelli, Ali

 11:21
in Workout of the Day 256 comments

WOD 3/31

MindBody Online Sign In

Push-ups/Pull-ups
3×8

then…

5 Rounds
5 Chest to bar Pull-ups
10 Wall Balls (20 lb, 15 lb)

Character is simply habit long enough continued. –Plutarch

LSD (Long, Slow, Distance) and Heart Disease

Annoucements:
– New Weightlifting Classes w/ Chad Vaughn start Wednesday, April 7th 3:00 PM and 6:30 PM
-Town Lake Bootcamp starts Monday April 12th! (Click here for more info)

AM Results
Ainsley 4:32 (Jump, 10 lb)
Chaz 4:14 (Band, 15 lb)
Walker 3:52 Rx
Stephanie 3:25 (Jump, 10 lb)
Bill 4:33 (Jump, 10 lb)
Tow Matt 5:13 (Chin)
Jerry 5:03 Rx
Ray 4:07 Rx
Fro 7:00 (Band)
PM Results
Cat 4:13 (Jump)
Shanan 4:56 (Band)
G 4:05 (Band)
Claire 4:11 (Band)
Kiehler 3:36 (Chin)
Adam 4:23 (Chin)
Boone 2:47 Rx
Darlene 4:55 (Band, 10lb)
Dan 5:07 Rx
Rene 5:04 (Band, 15lb)
Anthony 4:53 (Jump, 10lb 8′)
Wes S. 4:45 (Band)
Betsy 3:27 Rx
Rob 3:28 Rx
Blake 3:32 Rx
Patrick 4:33 (Band)
Peter 4:29 (Band, 15lb)
Roger 7:15 (Band, 15lb)
Alex 5:26 (Band)
On Ramp
Tim 3:54
Kelli 3:56
Ali 4:15
in Workout of the Day 235 comments

WOD 3/30

MindBody Online Sign In

15 Minutes AMRAP
10 Step-ups total (24″, 20″)
10 Flutter Kicks (4 counts)
5 Burpees
200 M Run

Any change, even a change for the better, is always accompanied by drawbacks and discomforts.
-Arnold Bennett

Marketing Junk to Kids

AM Results  
Mike 6 Rx
Jerry 6 Rx
Cat 4 Rx
Amber 5 Rx
Tow Matt 6 Rx
Pm Results  
Rob 8 Rx
Betsy 6 Rx
Kiehler 6 Rx
“G” 7 Rx
Mel 6 Rx
Liz DNF
Mike 5 (20″)
Stacey 8 Rx
Kirk 7 Rx
Courtney 6 Rx
Wes S. 6 RX
Peter 5 Rx
Laura 6 Rx
in Workout of the Day 267 comments