Workout of the Day

WOD 3/17

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Push-ups/Pull-ups
6×4

then…

Run 1.5 Miles as fast as possible

Somebody may beat me, but they are going to have to bleed to do it. -Steve Prefontaine

Give it a shot

Congrats to our Lean, Mean, and Clean Challenge winners!

Lean and Clean Male – Jerry Everhard (Best male before and after pictures, Most days logged)
Lean and Clean Female – Betsy Magnesio (Best Female before and after pictures)
Mean Female – Walker Fenz (44.7% total increase in Squat, Press, and Deadlift)
Mean Male – Kirk Garza (45.8% total in the Squat, Press, and Deadlift)

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AM Results
Patrick 10:26
Rob 10:34
Kirk 10:35
Chaz 10:42
Mike 10:44
Jerry 10:19
Michelle F. 10:53
Ray 11:14
Fro 12:15
Liz 4 laps
Mike NJ 10:52
Stephanie 11:54
Tow Matt 10:54
Amber 13:21
Dan 10:50
PM Results
Keihler DNF
Adam 9:31
Peter 11:43
Betsy 11:17
Boone 9:35
Darlene 10:23 (Row)
Aubrey 14:18
On Ramp
Eddie 6:04
Anthony 8:03



in Workout of the Day 10 comments

WOD 3/16

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Push Press
4-4-4-4
*Post loads to comments (refer to 3/10)

then…

5 Rounds
2 Dumbell Press (55 lb, 35 lb)
6 Burpees
200 M Run

Nothing is more harmful to the service than the neglect of discipline: for that discipline, more than numbers, gives one army superiority over another. -George Washington

Are you Chewing?

Announcements-
Winners of the mean, lean, and clean challenge will be announced tomorrow!

AM Results  
Alex 8:01 (35lb)
Laura G. 8:06 (15lb)
Jerry 7:04 (50lb)
John 7:07 (35lb)
Bill 9:11 (MOD)
Kristin (MOD)
Laura R. 9:05 (MOD)
Tow Matt 7:07 (50lb)
Amber 7:26 (15lb)
PM Results  
Betsy 5:43 (20lb)
Kirk 6:12 (50lb)
Cat 8:54 (20lb)
Winner 6:27 (15lb)
Liz 9:43 (20lb, sprawl)
Shanan 6:26 (20lb)
Andrew 6:05 (35lb)
Taylor 6:45 (20lb)
Julian 6:25 (30lb)
Blake 6:31 RX
Stephen 6:19 MOD
Patrick 7:15 RX
Peter 7:03 (35lb)
K-Dawg 7:05 (15lb)
in Workout of the Day 301 comments

WOD 3/15

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5 rounds
7 Power clean (135 lb, 95 lbs)
20 Wallballs (20 lb, 15 lb)

Nothing feels quite as exhilarating as meeting a challenge. -Dr. Yosiya Niyo

How light affects your sleep

Huge congrats to Stacey, Nugget, Walker, Blake, and Rob for competing this weekend!
Stacey 12th place, Regional Qualifier!
Nugget 18th place, Regional Qualifier!
Walker 32nd place
Blake 99th place
Rob 106th place

photo

Team CFA!

AM Results
Alex 11:34 (65 lb, 8′)
Julie 12:31 (45 lb)
Chaz 12:36 (45 lb, 8′)
Cat 12:54 (45 lb)
Laura 13:34 (35 lb, 10 lb)
Kirk 14:34 (95 lb)
Mike 14:40 (95 lb)
Ray 11:28 (95 lb, 15 lb)
Stephanie 10:02 (35 lb HPC, 10 lb)
JJ 11:00 (55 lb HPC, 15 lb)
Ainsley 11:15 (35 lb HPC, 10 lb)
PM Results
Adam 12:37 (85lb)
John 13:48 (95lb, ROM)
Claire 10:59 (40lb)
G. 11:23 (55lb)
Tow Matt 13:44 (95lb)
Patrick 11:01 (85lb, 15lb)
Cody 11:27 (95lb)
Boone 10:23 Rx
Aubrey 11:55 (45lb)
KDawg 9:44 (35lb, 10lb)
Christine 13:53 (35lb, 10lb)
Darlene 11:54 (35lb, 10lb)
Elements
David 8:26
Nina 8:43
On Ramp
Anthony DNF
Eddie 9:50

in Workout of the Day 2,164 comments

WOD 3/12

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RDLs
6-6-6-6
*Post loads to comments

then…

7 Rounds
20 Yard Resisted Run
7 Supine Ring Pull-ups

You’ll be able to spit nails, kid. Like the guy says, you’re gonna eat lightning and you’re gonna crap thunder. You’re gonna become a very dangerous person. -Mick

Vitamin D and Muscle Mass

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry

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Victory in the cross hairs.

Results
Cat 5:50
Alex 6:39
Mike 6:50
Adam 5:33
Ainsley 5:35
Ray 6:13
Tristy 5:12
Stephanie 6:27
Stephen MOD
in Workout of the Day 267 comments

WOD 3/11

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Push-ups/Pull-ups
8×3

then…

3 Rounds
400 M Run
10 Box Jumps
10 Wall Balls

Anticipate problems and prepare to overcome obstacles. Don’t wait until you get to the top of the ridge and then make up your mind. -Dick Winters

Hard Work

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry

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Daisy Fonda is ready.

AM Results
Jerry 9:31 Rx
Stephen 9:53 (MOD)
Laura 10:07 (MOD)
Josh 10:42 Rx
Kim 10:46 (MOD)
Amber 10:41 (10lb)
Tow Matt 10:24 Rx
in Workout of the Day 3 comments

WOD 3/10

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Push Press
6-6-6-6
*Post loads to comments

then…

On the Minute for 6 Minutes
3 Deadlifts (65-75% of 1 RM)
5 Straddle Jumps
Score= Best Deadlift weight

Experience is not what happens to a man. It is what a man does with what happens to him. – Aldous Huxley

Women and Strength Training

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start today!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

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How Austin’s finest preps for sectionals!

AM Results
Fro 135 lb
Ainsley 65 lb
Ray 170 lb
Amber 105 lb
John 135 lb
Stephen 240 lb
Tow Matt 155 lb
Laura 130 lb
Sabrina 75 lb
Stephanie 75 lb
Josh 265 lb
PM Results
Adam 135lb
Sherman 175lb
Tasha 63lb
Shanan 95lb
Cat 175lb
Claire 83lb
Boone 275lb
Kiehler 165lb
G 113lb
Alex 165lb
Laura 65lb
Peter 185lb
Darlene 70lb
K Dawg 85lb
Aubrey 145lb
Dan 205lb
Cody 205lb
Marissa 65lb
Patrick 245lb
Pato 255lb
Winner 145lb
Kirk 225lb
On Ramp
Chaz 6:19
Shawn 8:15
Rene 7:41
David 7:49


in Workout of the Day 326 comments

WOD 3/9

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800 M Run
10 Hang Power Cleans (135 lb, 105 lb)
400 M Run
15 Hang Power Cleans (135 lb, 105 lb)
200 M Run
20 Hang Power Cleans (135 lb, 105 lb)

You hit home runs not by chance but by preparation. -Roger Maris

A Beginners guide to evolutionary fitness

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start  Tomorrow!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

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The Derek Jeter of CFA prepping for the weekend!

AM Results  
Mike 10:45 (95 lb)
Kirk 11:38 (95 lb)
Jables 11:42 (45 lb)
Tasha 11:58 (35 lb)
Jerry 13:37 (95 lb)
John 13:38 (75 lb)
Josh 13:27 (115 lb)
Liz 13:30 (MOD)
Stephen 10:45 (MOD)
Cat 11:49 (MOD)
Amber 12:10 (35 lb)
Tow Matt 13:12 (95 lb)
PM RESULTS  
Sherman 12:14 (115,ROW)
Ryan 11:48 (115)
Tessa 12:36 (95)
Hira 14:25 (45)
Erica 16:15 (75,ROW)
“G” 12:15 (55)
Shanan 11:12 (65)
Claire 11:00 (40)
Boone 9:08 RX
Pato 11:08 RX
Winner 11:54 (50)
Peter 9:19 (50)
Christine 12:57 (35)
K-Dog 9:48 (35)
Alex 9:41 (65)
Laura 10:13 (35)

in Workout of the Day 317 comments

WOD 3/8

Overhead Squat
6-6-6-6

then…

“1/2 Cindy”
AMRAP in 10 minutes
5 Pull-ups
10 Push-ups
15 Squats

Performance isn’t a matter of who is watching, it is more a matter of how your core ethics are built and adhered to. -Byron Pulsifer

Breaking Bad Habits with IF

Announcements:
-No Class Saturday, due to the CrossFit Games Sectional @ Camp Mabry!
Olympic Weightlifting clinics w/ Chad Vaughn start  Wednesday!
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)

AM Results
Ainsley 5 (Jump, Knee)
Cat 9 (Jump, Knee)
Kirk 7 Rx
Ray 9 Rx
Liz 7 (MOD)
John 7 (Jump)
Michelle F. 8 (Jump, Knee)
Stephanie 8 (Jump, Knee)
PM Results
Cody 7 (Knee)
G 5 (Band, Knee)
Pato 13 Rx
Ryan 7 Rx
Blake CFG Prep
Stacey CFG Prep
Miguel CFG Prep
Jerry 10 Rx
Boone 11 Rx
Adam 6 (Band)
Patrick 6 (Band)
Rob CFG Prep
Aubrey 6 (Band, Knee)
Walker CFG Prep
Fro 4 (Band)
Wes 9 (Band, Knee)
Christine 5 (Jump, Knee)
Marissa 5 (Band, Knee)
Darlene 5 (Jump, Knee)
On Ramp
Nina 6
Shawn 9
Rene 7
Chaz 8

in Workout of the Day 285 comments